Getting into a calorie surplus can be hard for some
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jofjltncb6 wrote: »20 year old, 5'11" 115ish pound Jof used to be able to relate to this struggle.
43 year old, 5'11" 193ish pound jof knows your plan will likely accomplish nothing and believes you should eat more, more often, more caloric dense (from all sources), etc. like it's your freaking job because it's the only way you're going to actually change your size.
I think two Jof's is more than I can take….bahahahahahahaha
43 yo jof isn't that bad.
20 yo jof was a real db.
ETA: Wait. Maybe I have those reversed.0 -
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We'll take a JoF either way.
I'm honestly partial to DB variations- they are just inherently more fun.0 -
What I gather from some of the advice I've seen given to others, when it comes to macros I should be looking at grams more so than ratios, right? I could be slightly off on some of this, but I think my general diet from day to day is around 50-55% carbs, 30-35% fat, and 14-18% protein. For protein, my daily intake generally varies from 0.7-0.85 grams per lb/LBM. I've seen fat intake recommended to be at least 0.4 or 0.5 grams/lb, and I'm generally eating at least 0.6 grams/lb. So since it seems like I'm over the minimum amount of protein needed (especially since my activity level is basically nothing outside of training), and I'm already eating plenty of fat, would carbs be the macronutrient that I could stand to increase more than others?0
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0.8-1 gram protein per pound LBM. 0.35 grams fat per pound body weight. The rest carbs. You should be eating a ton of calorie dense carbs (more fat isn't bad, either) to bulk up. Glycogen saturation helps considerably when it comes to lifting and adding muscle.0
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ForecasterJason wrote: »Maybe I should open up my food diary because apparently you guys don't think I'm telling the truth about what I eat…
do it0 -
tigersword wrote: »0.8-1 gram protein per pound LBM. 0.35 grams fat per pound body weight. The rest carbs. You should be eating a ton of calorie dense carbs (more fat isn't bad, either) to bulk up. Glycogen saturation helps considerably when it comes to lifting and adding muscle.
(I mean, it isn't dogma...but it's a darn fine place to start and likely isn't a "wrong" answer for nearly all.)0 -
Ok thanks.tigersword wrote: »0.8-1 gram protein per pound LBM. 0.35 grams fat per pound body weight. The rest carbs. You should be eating a ton of calorie dense carbs (more fat isn't bad, either) to bulk up. Glycogen saturation helps considerably when it comes to lifting and adding muscle.
Assuming you guys should be able to see it now, I logged Saturday, Sunday, and today.JeffseekingV wrote:do it
Notes: This is still basically what I typically eat to maintain my weight. I'll ramp things up once I get the training plan from Sarah (which should be very soon).
The accuracy of some of the quantities and macros are subject to a lot of errors. For one thing, I don't weigh or measure 100% of everything I eat (would be very difficult anyway given the number of things I eat that are homemade, not divided equally, some individual components not measured precisely, and/or made by others). I used the recipe builder for several foods, but there are still some things that would not work very well (like yogurt). However, for most foods I think the overall calorie number is pretty close.
This is a big reason why instead of trying to shoot for X number of calories a day, I will plan to shoot for X number over the typical foods and portions of what I typically eat.
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You only tracked the last few days but you know how many calories you've been eating?0
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I always keep my own spreadsheet of everything I eat. While I don't officially chart down calories on it, I have a pretty solid idea (since a lot of those foods I tracked I eat regularly and/or in similar portions). There are occasional days here and there that I know bounce over 2500 or under 2100, but I am pretty confident that on average I've been eating 2100-2300 consistently.
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ForecasterJason wrote: »I always keep my own spreadsheet of everything I eat. While I don't officially chart down calories on it, I have a pretty solid idea (since a lot of those foods I tracked I eat regularly and/or in similar portions). There are occasional days here and there that I know bounce over 2500 or under 2100, but I am pretty confident that on average I've been eating 2100-2300 consistently.
Track on your log here and you might be surprised. I know I was.0 -
You might as well do this thoroughly now you've joined the madhouse. No more guessing, dial in those numbers, then you'll really get to know how you work for future cuts and bulks.0
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If you can eat a bag of "unhealthy" Frito chips, why not eat a burger and fries?0
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ForecasterJason wrote: »I always keep my own spreadsheet of everything I eat. While I don't officially chart down calories on it, I have a pretty solid idea (since a lot of those foods I tracked I eat regularly and/or in similar portions). There are occasional days here and there that I know bounce over 2500 or under 2100, but I am pretty confident that on average I've been eating 2100-2300 consistently.
I will admit that I haven't read a lot that you have posted. Are you trying to bulk on 2100-2300?
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Springfield1970 wrote: »You might as well do this thoroughly now you've joined the madhouse. No more guessing, dial in those numbers, then you'll really get to know how you work for future cuts and bulks.
All this^
If what you've been doing isn't working, then try this way that will...or at the very least, will give you more/better data to figure out what you need to do next. It's how I calculated my own TDEE...and not just based on some round numbers and short period of logging, but based on consistent (as) accurate (as they can be) records. I know exactly what I need to do to make progress towards my goals...(while acknowledging that my progress in bulking continues to move that target...because 195 pound guy inherently burns more than that same 170 pound guy.)0 -
You mean from fast food or a restaurant?JeffseekingV wrote: »If you can eat a bag of "unhealthy" Frito chips, why not eat a burger and fries?
No, that's what I've been maintaining on.Hornsby wrote:I will admit that I haven't read a lot that you have posted. Are you trying to bulk on 2100-2300?
Granted, in relation to these 3 log entries late last week I did try to raise my calories by about 50-100.0 -
Does is really matter where the burger and fries come from? You aren't equating some nasty garden burger as a burger are you?
You are also WAY underweight. Why are you only upping your calories in 50-100 increments? That WELL within margins of error here.0 -
ForecasterJason wrote: »
You mean from fast food or a restaurant?JeffseekingV wrote: »If you can eat a bag of "unhealthy" Frito chips, why not eat a burger and fries?
No, that's what I've been maintaining on.Hornsby wrote:I will admit that I haven't read a lot that you have posted. Are you trying to bulk on 2100-2300?
Granted, in relation to these 3 log entries late last week I did try to raise my calories by about 50-100.
50-100? You need to be increasing your calories by 500!0 -
Well then if you mean any burger with fries, I'm already doing so. Whether it's a hamburger, bison burger, chicken burger, or salmon burger, usually at least 2-3 times a week I do eat these at home with fries (like those Safeway ones I had on Saturday).JeffseekingV wrote: »Does is really matter where the burger and fries come from? You aren't equating some nasty garden burger as a burger are you?
That was what I started doing several days ago when I changed up my training routine to include more volume. I am definitely planning on going for a higher surplus once I get started on the new training program.You are also WAY underweight. Why are you only upping your calories in 50-100 increments? That WELL within margins of error here.
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ForecasterJason wrote: »
Well then if you mean any burger with fries, I'm already doing so. Whether it's a hamburger, bison burger, chicken burger, or salmon burger, usually at least 2-3 times a week I do eat these at home with fries (like those Safeway ones I had on Saturday).JeffseekingV wrote: »Does is really matter where the burger and fries come from? You aren't equating some nasty garden burger as a burger are you?
That was what I started doing several days ago when I changed up my training routine to include more volume. I am definitely planning on going for a higher surplus once I get started on the new training program.You are also WAY underweight. Why are you only upping your calories in 50-100 increments? That WELL within margins of error here.
Sounds good, are you planning on going to your campus gym for the new program?
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ForecasterJason wrote: »
Well then if you mean any burger with fries, I'm already doing so. Whether it's a hamburger, bison burger, chicken burger, or salmon burger, usually at least 2-3 times a week I do eat these at home with fries (like those Safeway ones I had on Saturday).JeffseekingV wrote: »Does is really matter where the burger and fries come from? You aren't equating some nasty garden burger as a burger are you?
That was what I started doing several days ago when I changed up my training routine to include more volume. I am definitely planning on going for a higher surplus once I get started on the new training program.You are also WAY underweight. Why are you only upping your calories in 50-100 increments? That WELL within margins of error here.
for now, I would suggest a MINIMUM increase of 100 calories…
when do you plan to increase again?
ideally you should be increasing 100 every week...0 -
I will be sticking with my home gym using the program Sara is working on for me.
I should be able to handle that. I'll increase once I get started on the new program.ForecasterJason wrote: »
Well then if you mean any burger with fries, I'm already doing so. Whether it's a hamburger, bison burger, chicken burger, or salmon burger, usually at least 2-3 times a week I do eat these at home with fries (like those Safeway ones I had on Saturday).JeffseekingV wrote: »Does is really matter where the burger and fries come from? You aren't equating some nasty garden burger as a burger are you?
That was what I started doing several days ago when I changed up my training routine to include more volume. I am definitely planning on going for a higher surplus once I get started on the new training program.You are also WAY underweight. Why are you only upping your calories in 50-100 increments? That WELL within margins of error here.
for now, I would suggest a MINIMUM increase of 100 calories…
when do you plan to increase again?
ideally you should be increasing 100 every week...
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ForecasterJason wrote: »I will be sticking with my home gym using the program Sara is working on for me.
I should be able to handle that. I'll increase once I get started on the new program.ForecasterJason wrote: »
Well then if you mean any burger with fries, I'm already doing so. Whether it's a hamburger, bison burger, chicken burger, or salmon burger, usually at least 2-3 times a week I do eat these at home with fries (like those Safeway ones I had on Saturday).JeffseekingV wrote: »Does is really matter where the burger and fries come from? You aren't equating some nasty garden burger as a burger are you?
That was what I started doing several days ago when I changed up my training routine to include more volume. I am definitely planning on going for a higher surplus once I get started on the new training program.You are also WAY underweight. Why are you only upping your calories in 50-100 increments? That WELL within margins of error here.
for now, I would suggest a MINIMUM increase of 100 calories…
when do you plan to increase again?
ideally you should be increasing 100 every week...
I think you needed to start two weeks ago …you are already under weight and 100 calories a day is nothing..
so go ahead and start now and see how you fee. …
I mean 100 calories a day is the equivalent of eating like one cookie….are you saying you can't eat like one cookie a day for a week..???0 -
That I can do, or an extra handful of nuts.ForecasterJason wrote: »I will be sticking with my home gym using the program Sara is working on for me.
I should be able to handle that. I'll increase once I get started on the new program.ForecasterJason wrote: »
Well then if you mean any burger with fries, I'm already doing so. Whether it's a hamburger, bison burger, chicken burger, or salmon burger, usually at least 2-3 times a week I do eat these at home with fries (like those Safeway ones I had on Saturday).JeffseekingV wrote: »Does is really matter where the burger and fries come from? You aren't equating some nasty garden burger as a burger are you?
That was what I started doing several days ago when I changed up my training routine to include more volume. I am definitely planning on going for a higher surplus once I get started on the new training program.You are also WAY underweight. Why are you only upping your calories in 50-100 increments? That WELL within margins of error here.
for now, I would suggest a MINIMUM increase of 100 calories…
when do you plan to increase again?
ideally you should be increasing 100 every week...
I think you needed to start two weeks ago …you are already under weight and 100 calories a day is nothing..
so go ahead and start now and see how you fee. …
I mean 100 calories a day is the equivalent of eating like one cookie….are you saying you can't eat like one cookie a day for a week..???
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ForecasterJason wrote: »
That I can do, or an extra handful of nuts.ForecasterJason wrote: »I will be sticking with my home gym using the program Sara is working on for me.
I should be able to handle that. I'll increase once I get started on the new program.ForecasterJason wrote: »
Well then if you mean any burger with fries, I'm already doing so. Whether it's a hamburger, bison burger, chicken burger, or salmon burger, usually at least 2-3 times a week I do eat these at home with fries (like those Safeway ones I had on Saturday).JeffseekingV wrote: »Does is really matter where the burger and fries come from? You aren't equating some nasty garden burger as a burger are you?
That was what I started doing several days ago when I changed up my training routine to include more volume. I am definitely planning on going for a higher surplus once I get started on the new training program.You are also WAY underweight. Why are you only upping your calories in 50-100 increments? That WELL within margins of error here.
for now, I would suggest a MINIMUM increase of 100 calories…
when do you plan to increase again?
ideally you should be increasing 100 every week...
I think you needed to start two weeks ago …you are already under weight and 100 calories a day is nothing..
so go ahead and start now and see how you fee. …
I mean 100 calories a day is the equivalent of eating like one cookie….are you saying you can't eat like one cookie a day for a week..???
Nuts? Cookie monster is so sad... https://youtube.com/watch?v=Vg1UxpUezLE0 -
ForecasterJason wrote: »
That I can do, or an extra handful of nuts.ForecasterJason wrote: »I will be sticking with my home gym using the program Sara is working on for me.
I should be able to handle that. I'll increase once I get started on the new program.ForecasterJason wrote: »
Well then if you mean any burger with fries, I'm already doing so. Whether it's a hamburger, bison burger, chicken burger, or salmon burger, usually at least 2-3 times a week I do eat these at home with fries (like those Safeway ones I had on Saturday).JeffseekingV wrote: »Does is really matter where the burger and fries come from? You aren't equating some nasty garden burger as a burger are you?
That was what I started doing several days ago when I changed up my training routine to include more volume. I am definitely planning on going for a higher surplus once I get started on the new training program.You are also WAY underweight. Why are you only upping your calories in 50-100 increments? That WELL within margins of error here.
for now, I would suggest a MINIMUM increase of 100 calories…
when do you plan to increase again?
ideally you should be increasing 100 every week...
I think you needed to start two weeks ago …you are already under weight and 100 calories a day is nothing..
so go ahead and start now and see how you fee. …
I mean 100 calories a day is the equivalent of eating like one cookie….are you saying you can't eat like one cookie a day for a week..???
whatever floats your boat …
you just need to get used to eating more….
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I'll increase "when..." just do it, or don't do it, but stop procastinating about it!0
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The reason why I was delaying was that I'm basically on a little break from real lifting. The only real thing I've done in the last 6 days was one set each of floor presses and overhead presses to failure to see what my max is on those.amandarunning wrote: »I'll increase "when..." just do it, or don't do it, but stop procastinating about it!0 -
ForecasterJason wrote: »
The reason why I was delaying was that I'm basically on a little break from real lifting. The only real thing I've done in the last 6 days was one set each of floor presses and overhead presses to failure to see what my max is on those.amandarunning wrote: »I'll increase "when..." just do it, or don't do it, but stop procastinating about it!
come on man! You are already underweight and would benefit from the increased calories, regardless of whether or not you are working out currently...
STOP MAKING EXCUSES!!!!!!!!!!!!!!!!!!!!!!!!!!!!!0 -
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