How do bodybuilders eat 3000-4000 calories a day?
Replies
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Saving this thread for ideas to help my husband gain weight- thanks!0
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More meals, its uncomfortable for me to eat more than 1000 calories in a single sitting, keep it at 6-800 6 or 7 times a day and you're set.0
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I eat 2500-3000 cals myself. I'm a 130lb female... You may not be eating enough. There are a lot of "techniques" out there, and in my personal experience, if something isn't working, you need to change! The forums are hard to give specific advise, but try looking up competitor diets to get an idea what you may or may not need to change.0
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There's no need to keep CHO that low or protein that high. You should be sufficient in protein around ~160g or so. Fat intake looks reasonable although you could increase it if you want for personal preference reasons.
There's nothing inherently wrong with keeping protein high and CHO low provided that performance doesn't suffer. If it helps you with satiety go for it but it sounds like the problem is NOT satiety and I would suspect that you'll have a much easier time on your diet if you reduce protein and increase carbohydrate or fat or both. You're ALREADY having an issue consuming food volume (although the necessity to eat "clean" is causing this and that's been addressed).
I would also not make the jump from 1200 calories to 2400 calories in one swoop. I'd make gradual increases, maybe go to 1500 followed by 1800 followed by 2100 (300/week) and I'd stop at 2100 for a good two to three weeks and monitor rate of loss once you hit that point.
At 2100 I'd prefer to see your macros somewhere around the following:
~160p
~80f (you can go higher here if you want)
~rest in CHO to reach 2100. This will vary if you want to eat more fat.
This says it all. We are similar size, take a look at my diary. It look similar to what Ss laid out above.
^^^ He's got pretty good advice0 -
Let me start off by saying that my goal is to lose weight and look better. In hopes of that, I usually lift weights 4 times a week and usually do 20-60 minutes of cardio after each weight lifting session.
I eat clean most of the time, lean white meats and fish, veggies like broccoli, try to stay under 20g of sugar each day.
I have a suspicion that I am not eating enough. I feel like I eat all the time (4-5 times a day) and have a hard time getting over 1200 calories a day without milk and protein shakes. I am 5'8 195 lbs. I have decent muscle on my frame and last I had a BF check done I was at 21.6% BF. My goal is to get to 10% by next summer.
For the last 5 months I have fluctuated between 205 and 195 and while my diet isn't 100% clean 100% of the time, I feel like
I put in a clean diet 90% of the time and the times I don't are on the weekends and even then I am not eating that bad.
I may be eating out, but I am eating like steak, grilled shrimp and veggies or a baked potato.
I really need help here trying to figure out what I need to do to get the best results.
I have no problems with energy levels as it is and I have read that you should cut carb intake until you feel a lose of energy.
But I am around 1200 calories a day an my workouts usually burn around 600 calories.
Any help and advice is appreciated, I read a lot of stuff on the internet and am kind of lost on what my next step needs to be.
Eating and exercising like this is a recipe for losing lean muscle mass, which means as you lose weight your BF% may drop slow, or not drop at all. I suggest finding your TDEE and eat 80-90% of that number and get at least 0.8 grams of protein per lb of body weight. I would also suggest doing less or no cardio if you can't eat more than you currently are now
To get more cals you don't have to eat more food, just make different food choices.
Avoid diet and lite foods
eat/drink higher MF% milk products
Each a *kitten* ton of nuts, seeds, nut butter, dehydrated fruit as snacks
Drink more cals, juice, smoothie, shakes by replacing a couple glasses of water with these
add olive oil to soups, sauces and salads
add avocado to salads and sandwiches
etc.
I concur with this recommendation -- I'm trying to convert fat mass into muscle mass while losing a few pounds. Decrease cardio, do the protein math that's recommended above, and balance your carb and good fats. Avoid glutin and sugar -- go for the good carbs like vegetables (not potatoes). Good luck!0 -
i dont get it. male, early 30's, 5ft 8, 200lbs eating 1200kcals? and exercising, u should be losing crazy weight. how much have u lost? u r probably wrecking havoc 2 u metabolism and not getting enough nutrition, but u should be losing alot of weight. r u using a food scale?Let me start off by saying that my goal is to lose weight and look better. In hopes of that, I usually lift weights 4 times a week and usually do 20-60 minutes of cardio after each weight lifting session.
I eat clean most of the time, lean white meats and fish, veggies like broccoli, try to stay under 20g of sugar each day.
I have a suspicion that I am not eating enough. I feel like I eat all the time (4-5 times a day) and have a hard time getting over 1200 calories a day without milk and protein shakes. I am 5'8 195 lbs. I have decent muscle on my frame and last I had a BF check done I was at 21.6% BF. My goal is to get to 10% by next summer.
For the last 5 months I have fluctuated between 205 and 195 and while my diet isn't 100% clean 100% of the time, I feel like
I put in a clean diet 90% of the time and the times I don't are on the weekends and even then I am not eating that bad.
I may be eating out, but I am eating like steak, grilled shrimp and veggies or a baked potato.
I really need help here trying to figure out what I need to do to get the best results.
I have no problems with energy levels as it is and I have read that you should cut carb intake until you feel a lose of energy.
But I am around 1200 calories a day an my workouts usually burn around 600 calories.
Any help and advice is appreciated, I read a lot of stuff on the internet and am kind of lost on what my next step needs to be.0 -
Weight lifting... cardio... not always eating healthy... AND struggling to put in over 1200 calories a day?
...
......
....
dis gonna be good.
HA HA HA HA0 -
I think he's looking for positive and real help... Just a thoughtWeight lifting... cardio... not always eating healthy... AND struggling to put in over 1200 calories a day?
...
......
....
dis gonna be good.
Helpful or don't post!:noway:
OP, here's a thread for you to take a look at and see what many are eating, some that are what I'd consider heavy body building. Look at their eats and you'll see that they provide plenty of fuel for their bodies and how they do it! Good luck with your goals!
http://www.myfitnesspal.com/topics/show/766193-what-do-your-meals-look-like-let-me-see-pics0 -
I didn't figure I'd get ripped so badly for trying to educate myself. It's obvious I don't know how to eat right or I wouldn't have this problem in the first place.
try and ignore the mean tone that some people have, they mean well and the advice is pretty good!
one thing you will find is that the exercise calories you eat are the ones that taste the best!!!0 -
Let me start off by saying that my goal is to lose weight and look better. In hopes of that, I usually lift weights 4 times a week and usually do 20-60 minutes of cardio after each weight lifting session.
I eat clean most of the time, lean white meats and fish, veggies like broccoli, try to stay under 20g of sugar each day.
I have a suspicion that I am not eating enough. I feel like I eat all the time (4-5 times a day) and have a hard time getting over 1200 calories a day without milk and protein shakes. I am 5'8 195 lbs. I have decent muscle on my frame and last I had a BF check done I was at 21.6% BF. My goal is to get to 10% by next summer.
For the last 5 months I have fluctuated between 205 and 195 and while my diet isn't 100% clean 100% of the time, I feel like
I put in a clean diet 90% of the time and the times I don't are on the weekends and even then I am not eating that bad.
I may be eating out, but I am eating like steak, grilled shrimp and veggies or a baked potato.
I really need help here trying to figure out what I need to do to get the best results.
I have no problems with energy levels as it is and I have read that you should cut carb intake until you feel a lose of energy.
But I am around 1200 calories a day an my workouts usually burn around 600 calories.
Any help and advice is appreciated, I read a lot of stuff on the internet and am kind of lost on what my next step needs to be.
Eating and exercising like this is a recipe for losing lean muscle mass, which means as you lose weight your BF% may drop slow, or not drop at all. I suggest finding your TDEE and eat 80-90% of that number and get at least 0.8 grams of protein per lb of body weight. I would also suggest doing less or no cardio if you can't eat more than you currently are now
To get more cals you don't have to eat more food, just make different food choices.
Avoid diet and lite foods
eat/drink higher MF% milk products
Each a *kitten* ton of nuts, seeds, nut butter, dehydrated fruit as snacks
Drink more cals, juice, smoothie, shakes by replacing a couple glasses of water with these
add olive oil to soups, sauces and salads
add avocado to salads and sandwiches
etc.
I concur with this recommendation -- I'm trying to convert fat mass into muscle mass while losing a few pounds. Decrease cardio, do the protein math that's recommended above, and balance your carb and good fats. Avoid glutin and sugar -- go for the good carbs like vegetables (not potatoes). Good luck!
I know you mean well but you're seriously misinformed. 1) there's nothing wrong with potatoes or gluten (assuming one isn't gluten intolerant) and 2) you don't "convert fat into muscle"--they are two different tissues and you'll never succeed at that goal. Now--you can lose fat but even doing that WHILE building muscle is extremely difficult without advanced knowledge of nutrient timing and training, which it doesn't appear that you have. Best of luck with your goals.0 -
Ok, I planned out all my meals today and rebalanced my goals. Can someone look at today for me and give me advice on tweaks?
I put in weightlifting as a cardio workout because it kind of is for me. I wear a heart rate monitor when I lift and make sure
that my heart rate never drops below 125 while lifting. I usually get a calorie count burn somewhere upwards of a 1000
but those heart rate monitors can't be right. I usually put in 500-800 calories burned by cardio to track.
Anyone have a better method I should use?0 -
exercise makes me feel LESS hungry lol but why not just eat nuts or something high cal n gd for you like that for a snack?0
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Ok, I planned out all my meals today and rebalanced my goals. Can someone look at today for me and give me advice on tweaks?
I put in weightlifting as a cardio workout because it kind of is for me. I wear a heart rate monitor when I lift and make sure
that my heart rate never drops below 125 while lifting. I usually get a calorie count burn somewhere upwards of a 1000
but those heart rate monitors can't be right. I usually put in 500-800 calories burned by cardio to track.
Anyone have a better method I should use?
If your HR doesn't drop below 125 while lifting, you're either doing a very long Crossfit session or you're not lifting properly. Lift when it's lifting time. Do cardio when it's cardio time.0 -
Ok, I planned out all my meals today and rebalanced my goals. Can someone look at today for me and give me advice on tweaks?
I put in weightlifting as a cardio workout because it kind of is for me. I wear a heart rate monitor when I lift and make sure
that my heart rate never drops below 125 while lifting. I usually get a calorie count burn somewhere upwards of a 1000
but those heart rate monitors can't be right. I usually put in 500-800 calories burned by cardio to track.
Anyone have a better method I should use?
Goals look good! There is no good way to track burn from strength. Just use what is in the cardio database for strength training as an estimate. A HRM is desingned to be used for steady state cardio and will not give accurate readings. As Jason mentioned, you will get the most muscle development benefit by resting 2 to 3 minutes between sets. Keeping your heart rate up is not a goal of strength training.0 -
I could eat 4,000 calories of peanut butter in an hour.0
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Ok, I planned out all my meals today and rebalanced my goals. Can someone look at today for me and give me advice on tweaks?
I put in weightlifting as a cardio workout because it kind of is for me. I wear a heart rate monitor when I lift and make sure
that my heart rate never drops below 125 while lifting. I usually get a calorie count burn somewhere upwards of a 1000
but those heart rate monitors can't be right. I usually put in 500-800 calories burned by cardio to track.
Anyone have a better method I should use?
If your HR doesn't drop below 125 while lifting, you're either doing a very long Crossfit session or you're not lifting properly. Lift when it's lifting time. Do cardio when it's cardio time.
I guess I don't quite understand this. honestly, it doesn't take much to get my heart rate up there and keep it there even with break periods, Maybe I am just that out of shape? But I can't rest more than a minute or two between sets. It's not like I am
trying to run through my workouts or anything. I do sets usually of 14 reps with lighter way and finish up with 6-8 reps of heavy weight then move on to the next exercise. I do a set, then up the weight and then go again.
I might state that I am not trying to be a body builder as much as I am trying to get lean as well.0 -
Let me start off by saying that my goal is to lose weight and look better. In hopes of that, I usually lift weights 4 times a week and usually do 20-60 minutes of cardio after each weight lifting session.
I eat clean most of the time, lean white meats and fish, veggies like broccoli, try to stay under 20g of sugar each day.
I have a suspicion that I am not eating enough. I feel like I eat all the time (4-5 times a day) and have a hard time getting over 1200 calories a day without milk and protein shakes. I am 5'8 195 lbs. I have decent muscle on my frame and last I had a BF check done I was at 21.6% BF. My goal is to get to 10% by next summer.
For the last 5 months I have fluctuated between 205 and 195 and while my diet isn't 100% clean 100% of the time, I feel like
I put in a clean diet 90% of the time and the times I don't are on the weekends and even then I am not eating that bad.
I may be eating out, but I am eating like steak, grilled shrimp and veggies or a baked potato.
I really need help here trying to figure out what I need to do to get the best results.
I have no problems with energy levels as it is and I have read that you should cut carb intake until you feel a lose of energy.
But I am around 1200 calories a day an my workouts usually burn around 600 calories.
Any help and advice is appreciated, I read a lot of stuff on the internet and am kind of lost on what my next step needs to be.
Eating and exercising like this is a recipe for losing lean muscle mass, which means as you lose weight your BF% may drop slow, or not drop at all. I suggest finding your TDEE and eat 80-90% of that number and get at least 0.8 grams of protein per lb of body weight. I would also suggest doing less or no cardio if you can't eat more than you currently are now
To get more cals you don't have to eat more food, just make different food choices.
Avoid diet and lite foods
eat/drink higher MF% milk products
Each a *kitten* ton of nuts, seeds, nut butter, dehydrated fruit as snacks
Drink more cals, juice, smoothie, shakes by replacing a couple glasses of water with these
add olive oil to soups, sauces and salads
add avocado to salads and sandwiches
etc.
^^^ This0 -
I could eat 4,000 calories of peanut butter in an hour.
most people could except the ones who want to make excuses from fear of actually getting their calories in. SMH.0 -
I can't comment on 3000-4000 calories and I am not a body builder. However if you want to see how to consume over 7000 calories in one day just look at my diary from today. Its really not that hard to eat that much if you want to.
My weight has been stable for months at about 10% body fat despite some days like today. For me its much easier to track my weekly caloric intake. If I eat 7000 calories one day I just make up for it on other days during the week0 -
You ever see what a competitive body builder looks like in the off season? Not to mention that the average competitive body builder eat every hour on the hour and does very little in terms of movement with the exception of training for fear of losing lean muscle that they've attained.
And you're not eating enough. Your stats are close to mine, but I don't see the same muscle mass, so I believe your fat % is off.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness industry for 30 years and have studied kinesiology and nutrition0 -
Wow...lifting for an hour and then cardio on top... Check out any muscle website and they will tell you it takes 60 minutes before growth hormone drops and cortisol take over. This is a bad thing btw and your bodies response to stress... You might want to check out over training.0
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I'm a vegan, eat gluten free and yeast free (due to dietary issues) along with many other food allergies/sensitivities. And I aim for 1700-2000 calories a day. When I was bulking I was going for 2300 calories. It was definitely hard, I get what you're saying because there aren't many calories in spinach...If you were to look at my diary...it's the same stuff every day. It gets boring, but I gotta get food in one way or another. I guess what I'm saying is, if I can do it with all my ridiculous restrictions...YOU can do it!
) Keep at it! It will get easier! 0 -
Eating "too" clean equates to disordered eating and a very unhealthy relationship with food and calories. Basically one step from a mental disorder.0
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Lol, I've done it that way for years. Cortisol is a stress hormone and "helps" with workouts. Without it you can't elevate your workout. While it does encourage fat storage, it's still a needed hormone.Wow...lifting for an hour and then cardio on top... Check out any muscle website and they will tell you it takes 60 minutes before growth hormone drops and cortisol take over. This is a bad thing btw and your bodies response to stress... You might want to check out over training.
Lots of broscience still circulating out there. Look to peer reviewed clinical studies to verify actual physiology.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness industry for 30 years and have studied kinesiology and nutrition0 -
I eat 3000 calories per day and I'm a 125 pound girl, not a body builder (though I do stay active throughout the day).
I eat paleo, I make lots of sauces with tahini and coconut cream, eat lots of meat, lots of avocados, and LOTS of almond butter (and other nut butters). Trust me, those add up very quickly!0 -
Mutant mass...
take a shake before your workout and after your workout....
That is 2100 calories, 104g of protein 352g carbs... 36g fat and 20g sats
Then work around that you need 1900 calories out of 4 meals... piece of piss! 20-30min cardio twice a week.. or for example i play football (soccer) for 90minutes a week thats my cardio, and it keeps all stubborn fat of... Only bad thing is, you cant then pig out on other stuff thats high in fat as this stuff is quite high... again tho i will eat 4-5eggs on toast in morning, snack through day, lots of nuts... meat/pasta/rice and get atleast 2 sets of greens in and im 10% body fat my calories reach way into the 4500 sometimes even 5000+ that puts on about 3pounds a week, just under a stone a month... with 5times a week training, mine currently is...
Monday, Tuesday, Wednesday.. Thursday of, Friday, Saturday and then Sunday i have a cheat day which is normally a roast dinner and a cheeky desert lol...
Any tips on training inbox me... Also if you decide to just BULK and then CUT down, when cutting look into cross fit or MMA... before my holiday last year i done that along with weight training for 12 weeks and i was about 7% body fat lean as **** but still pushing heavy weights..0 -
This topic is ollllddd0
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Nosebag, you should edit your post again. Not cool.
Pertaining to the thread: Zombies!!!!0 -
Let me start off by saying that my goal is to lose weight and look better. In hopes of that, I usually lift weights 4 times a week and usually do 20-60 minutes of cardio after each weight lifting session.
I eat clean most of the time, lean white meats and fish, veggies like broccoli, try to stay under 20g of sugar each day.
I have a suspicion that I am not eating enough. I feel like I eat all the time (4-5 times a day) and have a hard time getting over 1200 calories a day without milk and protein shakes. I am 5'8 195 lbs. I have decent muscle on my frame and last I had a BF check done I was at 21.6% BF. My goal is to get to 10% by next summer.
For the last 5 months I have fluctuated between 205 and 195 and while my diet isn't 100% clean 100% of the time, I feel like
I put in a clean diet 90% of the time and the times I don't are on the weekends and even then I am not eating that bad.
I may be eating out, but I am eating like steak, grilled shrimp and veggies or a baked potato.
I really need help here trying to figure out what I need to do to get the best results.
I have no problems with energy levels as it is and I have read that you should cut carb intake until you feel a lose of energy.
But I am around 1200 calories a day an my workouts usually burn around 600 calories.
Any help and advice is appreciated, I read a lot of stuff on the internet and am kind of lost on what my next step needs to be.
Dude, I can eat 1200 calories for breakfast. Four pancakes with butter and syrup, two slices of bacon, one sausage patty, and a glass of whole milk. Boom!
Maybe you should talk to your doctor and have your hormones checked. Something isn't right for a grown man of your height and weight to "struggle" getting over 1200 calories.0 -
I suggest 5 dozen eggs a day. Not only will you be the size of a barge, you'll also be able to break belts with your neck.
https://www.youtube.com/watch?v=VuJTqmpBnI0 0
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