How do bodybuilders eat 3000-4000 calories a day?
briang1224
Posts: 19
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.
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
Replies
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I don't know if I'm classified as a body builder but I do eat a lot of calories. 2500 is my base number and I add to that depending on what I burn running. Today I need to eat 3490 calories. My diary is open and while I do occasionally miss I generally log everything.
Should note: 6'2" and 208 lbs. at the moment.0 -
Weight lifting... cardio... not always eating healthy... AND struggling to put in over 1200 calories a day?
...
......
....
dis gonna be good.0 -
I set my calorie goal to 4000, and dont stop eating till i get there.
Pretty simple.0 -
open mouth, insert food.
It's not all that hard.0 -
WHADAFUQ at 1200.0
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Eat, *****.0
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Ok, I'll just ask it..... How did you ever get overweight then?0
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Drop the obsession with eating clean. It sounds like you are on the fringe of orthorexia, and the need/desire/compulsion to "eat clean" is preventing you from eating enough. If I understand this correctly, your total intake is 1200 calories, with 600 calories burned, leaving you at a regular NET intake of 600 calories. You need to eat more, first and foremost.
How long have you been doing this? Frankly, I can't believe you haven't already burned out.0 -
I mean sure, I can eat crap food and high carbs and hit that, but I don't have issues with energy.
Maybe its just my thinking but I relate carbs to needing more energy throughout the day.
There is only so much chicken and broccoli I can physically stuff in my body. I never really feel hungry anymore.
Of course I've already lost 45 lbs and Ive put on about 15 lbs of muscle from when I was at my worst.
The last 3-4 months haven't really seen any results though.0 -
I have a suspicion that I am not eating enough.
Your suspicion is correct. Eat more food. You can do it. You don't have to eat 100% clean, but you do have to eat a decent level of calories.
Please note - I'm smaller than you, and eat 1000 calories more than you do every day to LOSE weight.0 -
Look up fire_rock and peep his diary...though I think he's in a cut right now...he's a master at bulking.
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I wouldn't call myself a bodybuilder, but I eat 3000-4000 calories a day. I am bulking (like a lot of bodybuilders do) and so need the excess calories to gain weight / muscle. I don't know my exact TDEE but judging by how much I gain / lose on certain calorie amounts, it's around 2800-ish. That would be to maintain my weight.
If you struggle to eat a lot, take a look at my diary (it's public). You'll find plenty of food there
Also, as I posted on my wall earlier today, mini sausage rolls are great when you are trying to gain. They're 50 calories per roll and I can go through 10-15 in one sitting without any problem, and the ability to eat more afterwards if I wanted to. 0 -
I mean sure, I can eat crap food and high carbs and hit that, but I don't have issues with energy.
Maybe its just my thinking but I relate carbs to needing more energy throughout the day.
There is only so much chicken and broccoli I can physically stuff in my body. I never really feel hungry anymore.
Of course I've already lost 45 lbs and Ive put on about 15 lbs of muscle from when I was at my worst.
The last 3-4 months haven't really seen any results though.
You likely aren't seeing results because your deficit has been too high for too long....now your body is hitting a plateau and simply doesn't want to give up much more until it knows you're going to properly feed it. Don't be scared of "crap food" or "high carbs"...it doesn't make you fat unless you eat too much of it.0 -
Look at adawson, he had 4700 calories yesterday.0
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If your concerned about loosing muscle mass along with your body fat then add another serving of protein with in your day, preferably real in the form of meat or vegetable matter not shakes.
Your body building so higher protein intakes are normal and the inclusion of healthy fats will help as well. full fat yogurt or a good olive oil antipasty would be of help, walnuts and almonds are great for go fats and proteins.
If your going to go with grain or legume based proteins aramanth is a good one to add to salads, Lenetils are your friends they are very high in protein and should help increase your calorie count and be nutrient dense as well as full of fiber.0 -
Drop the obsession with eating clean. It sounds like you are on the fringe of orthorexia, and the need/desire/compulsion to "eat clean" is preventing you from eating enough. If I understand this correctly, your total intake is 1200 calories, with 600 calories burned, leaving you at a regular NET intake of 600 calories. You need to eat more, first and foremost.
How long have you been doing this? Frankly, I can't believe you haven't already burned out.
^^this.
Get your fruits and veggies in to make sure you get your micronutirents. After that, there is no reason to 'eat clean', especially as it is preventing you from eating enough. Make sure you get enough fats from different sources and protein to make sure you hit your macronutrients.0 -
I wouldn't call myself a bodybuilder, but I eat 3000-4000 calories a day.
Also bulking, I just make healthish choices. But I have monster work outs, and those make me hungry.
I have been known to polish off a jar of peanut butter in an afternoon, that helps too.0 -
More carbs, full-fat dairy and higher fat meat. Fat and carbs are NOT the debil.0
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**** im mostly grain free, only taking in 150g of carb a day. Just eat good tasting fatty meats.Also Bacon, eggs, butters.0
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I'm female and I can't stick to 1,200 cals. Geezus. Lifting makes me feel like I'm starving.0
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I eat 2200 just to LOSE weight.
I bulked at around 3,000
will bulk again soon at 3,200
food is awesome
not difficult at all0 -
I mean sure, I can eat crap food and high carbs and hit that, but I don't have issues with energy.
Maybe its just my thinking but I relate carbs to needing more energy throughout the day.
There is only so much chicken and broccoli I can physically stuff in my body. I never really feel hungry anymore.
Of course I've already lost 45 lbs and Ive put on about 15 lbs of muscle from when I was at my worst.
The last 3-4 months haven't really seen any results though.
What's your issue with carbs? Clearly, eliminating them isn't working for you. Why not give them a shot? And, you seem to equate crap food and carbs together. I think that may be part of your problem here. Don't be so restrictive. Have some rice, or potatoes, or oatmeal...you don't have to fill your calories with lucky charms and ho-hos (though at this point, I think they may actually help you progress).
3 or 4 months is a legit plateau. I think you probably need to take a diet break, eat at maintenance for 10-14 days MINIMUM, and let your body recharge, and eat some muthafckin carbs! Anyway, if you're interested I wrote a blog post about diet breaks a month or so ago that might help explain the concept: http://www.myfitnesspal.com/blog/MoreBean130 -
Thanks, I''ve looked at some of your open diaries and it looks like I am really just limiting myself with the amount of carbs I eat.
I really do not feel like I run out of energy throughout the day. In fact some times I wake up way too early and have trouble sleeping.
I understand needing healthy fats. I guess I just needed some diaries to look at and see what I wanted to try to do next.
It's obvious I need to up my calorie intake, I am just scared of upping it with the wrong things and jeopardizing progress I've already made.0 -
I mean sure, I can eat crap food and high carbs and hit that, but I don't have issues with energy.
Maybe its just my thinking but I relate carbs to needing more energy throughout the day.
There is only so much chicken and broccoli I can physically stuff in my body. I never really feel hungry anymore.
Of course I've already lost 45 lbs and Ive put on about 15 lbs of muscle from when I was at my worst.
The last 3-4 months haven't really seen any results though.
That's your problem. Carbs do not equal a source of energy in response to fatigue/tiredness. You can and should eat carbs. 1200 calories for someone your size is simply not enough--there are a lot of other things I'd like to call it but don't want to offend you.
Start your day off with 1000 calorie shake and you're already eating nearly as much as you are now...
2 scoops protein powder (260 calories minimum), 12 oz whole milk (225 calories), 4 tbsp peanut butter (380) and 1 banana (110). If you don't want pb use almond butter, nutella, cashew butter, sunseed butter, or even flaxseed oil.
= 975 calories
ADD OLIVE OIL TO EVERYTHING--including your chicken and broccoli--you can easily add 240 calories per meal just like that. Multiply that by 3 and you have 720 calories. With your shake you've already tacked on ~1700 calories to your current 1200...there's your 3000 right there.0 -
i am also on a bulk, not eating quite as high as these guys but after a longer leaner strength oriented bulk. im 6ft 2 198lbsand eating 3000 non exercise 3500 exercise days. please note im a office boy so no major burn in my day except the workouts. a good rule of thumb ive heard is 17-20 x your weight in lbs. but still this is dependant on your activity level. 17 lower activity, 20 higher.0
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I'm female and I can't stick to 1,200 cals. Geezus. Lifting makes me feel like I'm starving.
This*
My dinner most nights is about that...Lawd...Get your eat on!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.0 -
Thanks, I''ve looked at some of your open diaries and it looks like I am really just limiting myself with the amount of carbs I eat.
I really do not feel like I run out of energy throughout the day. In fact some times I wake up way too early and have trouble sleeping.
I understand needing healthy fats. I guess I just needed some diaries to look at and see what I wanted to try to do next.
It's obvious I need to up my calorie intake, I am just scared of upping it with the wrong things and jeopardizing progress I've already made.
You'll do worse by not increasing your calories. It doesn't matter all that much WHAT you use to increase your calories at this point--you're starving yourself. I know people hate that word and think that if they aren't feeling starved then they're not--this just isn't so. You're eating less than 50% of your caloric needs--that's starvation and more likely to jeopardize progress than filling the void with carbs. Sweet potatoes, brown rice, oats, and quinoa are all very good sources of starchy carbs. It doesn't have to be "dirty" to get the job done.0 -
Ok, I'll just ask it..... How did you ever get overweight then?
ahahhaa0 -
I'm female and I can't stick to 1,200 cals. Geezus. Lifting makes me feel like I'm starving.
This*
My dinner most nights is about that...Lawd...Get your eat on!
same here and I'm 4'11...I thought I'd cry when I had to eat 1700 calories. Sheesh.0
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