Should I just eat more? Anyone?

tgh1914 · November 2010

So I'm in the middle of my 2nd round of P90X. I already lost 'enough' weight over the last year (about 25 lbs) for someone my size (5'7" & 37 yrs old). I'm currently trying to gain some lean mass back. I realize this is a difficult process and I may have to just accept that I'll be gaining some fat as well. So I've increased my caloric intake from around 2,100 (when I was losing weight) to between 2,500-2,600 per day spread in 6 meals and keeping my ratios around 45/35/20 - c/p/f. But I'm finding that I'm still SOOO hungry, especially at night.

Could it be that this 2,600 just isn't enough? And, if so, should I just let myself eat more. Obviously, I don't want to just eat more of the wrong foods - bad fats & simple carbs. But if someone is trying to gain and is still feeling hungry, isn't that the body's way of saying it needs more? Isn't that evidence enough that I should be taking in more calories?

Any help is appreciated.

tex43 · November 2010

You need to eat more ,but healthy,yes your body is asking for more fuel,I would say keep a healthy balance and increase your protein,approximately 1 gram to 1 lb. body weight per day.The only way to increase muscle mass is to feed the muscle,you shouldn't gain any fat as long as you're eating healthy and exercising faithfully.

tgh1914 · November 2010

You need to eat more ,but healthy,yes your body is asking for more fuel,I would say keep a healthy balance and increase your protein,approximately 1 gram to 1 lb. body weight per day.The only way to increase muscle mass is to feed the muscle,you shouldn't gain any fat as long as you're eating healthy and exercising faithfully.

My protein intake is actually well above 1 gram per pound. I weigh around 149 now and am taking in close to 200 gms/day of protein. I don't plan on keeping it this high for long, but through the 'bulking' phase I don't see what else I can add that won't result in more fat.

vaughny · November 2010

I think you need to take in more calores, I work at a Vitamin Shoppe and I talk to guys about this all the time, most guys can sustain where they are with 2500 cals most have to up it sometimes even to 5000 a day to gain the muscle they want I would go up to 3000 maybe even 3500 and if you are still hungry start gradually moving up. Just eat healhty clean meals maybe some clean bars like Zero Impact or Jay Robb throughout your day would help, Just my two cents Good Luck

tex43 · November 2010

Good deal on the protein,also make sure you are getting your carbs in for fueling your work out.

Here is some good info for building/bulking.

The 10 Commandments of Muscle Building Nutrition!
Author: Damien Mase
Muscle building nutrition is not rocket science; it just requires some basic knowledge, discipline and consistency. You need to eat a good healthy diet every day to get the results you desire. Nutrition is often overlooked by some weight trainers, but the fact is, if you don't have a good muscle building diet you are really limiting the results you get from your training. So Muscle&Strength have put together the 10 commandments of muscle building nutrition. These are 10 rules you should follow when trying to build muscle and gain weight.

RULE #1: Eat at least 6 quality small meals per day. Eating more meals per day increases the body's metabolism, gives you a constant flow of energy and reduces the likelihood of your body storing your food as fat. You need to shift away from the "3 meals a day" mentality - those days are over. You should only feed your body with what it requires, not how much can fit in your stomach.

RULE #2: Eat protein and complex carbohydrates in every meal. You don't have to eat alot, but try to get about 30 grams or protein and some quality carbs in each meal. Carbs are easy as they are found in bread, rice, potatoes etc. Stick to whole grains, oats, brown rice and wholemeal bread for good carbs. Good sources of protein are chicken, egg whites, tuna, red meat and fish.

RULE #3: Use supplements. Bodybuilding supplements are a great way to get nutrients to the body fast. At a minimum I suggest you use whey protein supplements. Depending on your goals and level of training, creatine and glutamine should also be considered. Best times to consume supplements are first thing in the morning, before/after training and before bed.

RULE #4: Avoid simple carbohydrates. Simple carbohydrates are the "sugary" carbohydrates found in sugar, soft drinks and honey. Simple carbohydrates give you an instant pick-me-up but they will drop you right back where you came from after a few minutes. Excessive sugar plays havoc with our insulin metabolism and leads to fatigue and fat storage. Stay away!

RULE #5: Stay away from fats and excessive salts. Some fat is essential for a healthy diet. Good fat is found in olive oil, peanut butter and fish. Bad fat is vegetable oil, animal fats and butter. This pretty much rules out all junk food and fizzy drinks.

RULE #6: Fuel up before your workout. Eat a small meal that contains a good portion or complex carbohydrates and protein about 30-60 minutes before your workout. The complex carbohydrates will give you the sustained energy to train long and hard. And the protein will assist your muscles during your workout as you break them down.

RULE #7: The after workout meal/shake is the most important nutrition boost your body needs. Directly after a workout your muscles are broken down and crying out for nutrients. A good dose of protein is a must (40-50 grams) and carbohydrates also play an important role because they are needed for an insulin spike which will release growth hormone. A supplement shake is the best method to deliver these nutrients to your body followed by a good post workout meal within 60 minutes of training.

RULE #8: Drink water, and lots of it! The most important nutrient in your body is water. The quality of your tissues, their performance and their resistance to injury is dependent on the amount of the water you drink. Sip water constantly throughout the day and make sure you get more than enough water during your workout.

RULE #9: Avoid snacking by planning your diet. Let's face it, most snack foods you're going to be tempted with are going to be unhealthy and full of sugar, salt and other unnatural ingredients. If you plan each meal for the day during the previous day you will find that you will not feel like snacking as you will always feel satisfied.

RULE #10: At the end of the day, if you want to gain weight and pack on muscle you need to eat more calories than your burn throughout the day. If you don't eat enough calories you will not grow any muscle. Never stay hungry. As soon as you begin to feel hungry eat a good meal of carbs and protein. Also get a good serve of carbs and protein before bed, you body will need it for repairing muscle tissue while your sleep.
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tgh1914 · November 2010

Thanks, those are good tips. I'm upp-ing my cal intake now. It just doesn't make sense to me to be feeling hungry when I'm trying to gain mass anyway.

scweegie · November 2010

Have you asked anyone with beachbody or p90X. Aren't there diets to stick to when on that program? Maybe they could help too.

CraftyGirl4 · November 2010

I disagree to the above that supplements are pratically a requirement for building muscle mass. They can help though. Creatine is a good suggestion because is basically works by supplying energy to cells, especially muscles, by increasing formation of ATP. It has been extensively researched over the past decade. However, some of the risks associated with this supplement include possible kidney damage, altered liver function and altered activity of insulin. The safest range of consumption is about 5 to 20 grams per day. Do your research before taking any supplements to make sure they are safe for you and to make sure they are worth your time. Remember that with all supplements, even vitamins and minerals, there is a limit at which taking that supplement is no longer effective and may begin to actually show negative side affects.

Whey and egg protein are 100% bioavailable to the body so those are the best proteins to eat. You get all 100% of what is listed on the label, unlike other sources of protein (soy, beef, chicken, etc.) Also, remember carbs are essential for muscle growth too, so don't skimp on those.

Should I just eat more? Anyone?

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