bossman, irrespective of scenario how much protein & calories should an average build person (E.g: height 5'10", 65-66 kgs weight , with BMI of 21.1) intake to keep fit for doing normal day-to-day routine??
And then how much extra calories per day or per week the same person as in above example intake or will require to intake to gain weight of approx 1 pound (assumning he will also do exercise (normal weights /pushups) say for 15-30 min per day?) swanso5 & bossman, do you have any answer for this math question?....Thanks a lotttt.... for yor valuable suggestions..!
Beer & weight/muscle gain
Moderators: Boss Man, cassiegose
strongly advise bodyweight first...i have all client's do it that way and they're usually sorer after the bodyweight sessions that the wt sessions
plan out your meals times your body will catch on sooner or later and don't eat shit in between meals as you'll miss the next meal stuffing it all up
rule number 1 - don't get caught up in numbers..simply record all of what you eat everyday and if your not gaining wt one week, eat a little more the next and so on...counting becomes too much of a burden but for a guuidleines get 20 grams of protein everytime you eat as bossman usually and probably did suggest...follow his outiline and you'll be fine
plan out your meals times your body will catch on sooner or later and don't eat shit in between meals as you'll miss the next meal stuffing it all up
rule number 1 - don't get caught up in numbers..simply record all of what you eat everyday and if your not gaining wt one week, eat a little more the next and so on...counting becomes too much of a burden but for a guuidleines get 20 grams of protein everytime you eat as bossman usually and probably did suggest...follow his outiline and you'll be fine
I joined this forum on 7/7/07..starting tht day I'm just eating eating and eating time to time.....I have one more serious doubt...I if eat too much obiviously its going to increase protein and calories in body..So isn't that it will also increase the heat in the body? Will work out cool down that heat? or how can the body be prevented to increase heat when such a high calories & protein content are intaken?? or how can one keep his/her body cool if too much of protein/calories or food is consumed? ...Thanks...!
No I didn't, I limited him to just 40 cals per meal, with a reasonable blend of Proteins and Carbs. Some Fats here and there. I added a fair bit of Calcium / Vit D sources like Cheese, as I felt his bone density, / strength could be getting badly affected, and can be increased, without exercise.swanso5 wrote: but for a guuidleines get 20 grams of protein everytime you eat as bossman usually and probably did suggest
All meals follow this 40 cals a time, except the one meal he normally eats, which obviously is likely to be more calores, that stays as is. No point cutting that back calories wise, if his body is used to it.
Being as he eats about once a day, he's probably processing Fat, and or Muscle, for about 21 hours daily, so he's probably borderline Anorexic.
So I deliberately gave him very low calorie portions, so his intake didn't shoot up. Currently, owing to his 40 cals per extra meal, he's on about another 200 calories a day.
plan is to allow his Metabolsim to slowly adjust to this, and then double calories next week, then following week, another 40, and slowly build his tolerance back up, that way.
In a starvation mode, the calorie processing hierarchy goes, Carbs, Fats, Proteins. Though I didn't want to do things like 20g Protein per meal, plus some Carbs, incase I jumped up his calories too high, and caused either Fat gain or possible vomiting, as if his body sees a lot of calories as excess, it may theoretically have a potential "excess saturation point", where the excess can be converted to Fat, (up to a point), and therefore any remainder would either be either excreted, or induce Vomiting.
Vomiting can be a side effect of Anorexia, when calorie intake is increased to much too soon.
So I'm hoping this softly, softly approach will work for him. In a couple of weeks, when his extra meals are about 120 cals a meal, I think he can start doing a bit of bodyweight stuff, without too much negative physiological reaction, to the Metabolic increase he'll get.
That's why I told him to stay off Bodyweight for a couple of weeks, as right now increased calorie burn of any kind, may be a very negative thing, in lieu of his considerably low intake.
Kingo, couple of things.
1. For the scenario you're giving me, I think around 2,000-2,500 cals.
2. The one meal you've been eating. Is it always the same, or does it differ? What's involved? When is it usually taken? Just so I can ascertain roughly calorie intake / timing.
Thanks.
Thanks bossman for the Calorie figure..! Now I'm slowely slowely getting feel about the target after seeing into those figures..! Now I really want to analyze & get into this as I always like to analyze facts..!
I assume that the calorie range (2000-2500) you mentioned is the calories consumption for a week i.e. for 7 days...! Is that right? If so, that means along with exercises the daily calories intake should be approx somewhere in the range of 250-350.Ok..! And I presume this is just for a normal individual..! Right? Now that said, coming to back to the prev issue of weight gain I guess then if someone really wants to put weight or gain muscles he/she should exceed this limit..right? Now question is how much? So again I heard 500 calories EXTRA i.e. approx (285+500)per day i.e ~aroung 3500per wekk to gain 1 pound extra....I guess this is just assumption & this can take more than 1 week..But concern was whether this math is correct or not?
bossman -> As work keeps busy one meal whatever I eat usually comprises of any of the following which is easier to cook. Out of the following I eat mostly Pulses,black eyed peas & 3/4 large breads made from Whole Wheat flour with clarified butter & sometimes rice(but I'm not much of rice eater)& curd. If i feel hunger I usually eat leftover from the morning food..Thz it..! However I do eat a lot in between like yogurt/icecream other snacks, juices, drink milk everyday.. etc ...Nothin much extra I eat..! I guess I have atleast listed 70% of the iteams below which I 've been eating from past several years..!
So I started topic wondering whether do i really of thoese extra supplemental iteams like protein shakes/whey powder,Beer etc as I dont eat non-veg/meat as altough this is keeping me fit from childhood but not helping me in increasing weight from past I can say 5-6yrs yrs..! I really havent seen any improvement in weight from past 5-6 yrs....Just 66/67 kgs...Never touched 70's...Thz it..! Doing exercise is another issue but I want to know about this damn diet thing...!
Eggs
Pulses
Black Eyed Peas
Green Peas
Rice,
Cabbage
Cauliflower
Potato
Spinach
Aniseed
Split black gram
Peanut Oil & pea nut as well
Garlic/Ginger
Whole Wheat flour
Turmeric
Clarified butter
Oakra
Butter
Curd/Yogurt
Long grain rice
Spring onions
Tomatoes
Peas
Green chilli
Coriander Cilantro
Carrot
Asian spices
Milk-Grade A (I don't like fat free milk)
Thankssss...!
I assume that the calorie range (2000-2500) you mentioned is the calories consumption for a week i.e. for 7 days...! Is that right? If so, that means along with exercises the daily calories intake should be approx somewhere in the range of 250-350.Ok..! And I presume this is just for a normal individual..! Right? Now that said, coming to back to the prev issue of weight gain I guess then if someone really wants to put weight or gain muscles he/she should exceed this limit..right? Now question is how much? So again I heard 500 calories EXTRA i.e. approx (285+500)per day i.e ~aroung 3500per wekk to gain 1 pound extra....I guess this is just assumption & this can take more than 1 week..But concern was whether this math is correct or not?
bossman -> As work keeps busy one meal whatever I eat usually comprises of any of the following which is easier to cook. Out of the following I eat mostly Pulses,black eyed peas & 3/4 large breads made from Whole Wheat flour with clarified butter & sometimes rice(but I'm not much of rice eater)& curd. If i feel hunger I usually eat leftover from the morning food..Thz it..! However I do eat a lot in between like yogurt/icecream other snacks, juices, drink milk everyday.. etc ...Nothin much extra I eat..! I guess I have atleast listed 70% of the iteams below which I 've been eating from past several years..!
So I started topic wondering whether do i really of thoese extra supplemental iteams like protein shakes/whey powder,Beer etc as I dont eat non-veg/meat as altough this is keeping me fit from childhood but not helping me in increasing weight from past I can say 5-6yrs yrs..! I really havent seen any improvement in weight from past 5-6 yrs....Just 66/67 kgs...Never touched 70's...Thz it..! Doing exercise is another issue but I want to know about this damn diet thing...!
Eggs
Pulses
Black Eyed Peas
Green Peas
Rice,
Cabbage
Cauliflower
Potato
Spinach
Aniseed
Split black gram
Peanut Oil & pea nut as well
Garlic/Ginger
Whole Wheat flour
Turmeric
Clarified butter
Oakra
Butter
Curd/Yogurt
Long grain rice
Spring onions
Tomatoes
Peas
Green chilli
Coriander Cilantro
Carrot
Asian spices
Milk-Grade A (I don't like fat free milk)
Thankssss...!
the 2500 cal figure will be your target DAILY consumption over time...the amount of calorie surplus is different for everyone but at this point of time let's concentrate on getting your calories spread out and totalling a decent amount to basically function on let alone build muscle with...your choices seem good but we just need the meal frequency and moderate portioning of those to pick up
oops...2500 cal per day 
...seems a lot to me 
..The one heavy meal which I m talking about is usally in the night..! routine is like -
Morning after get up - a cup of Coffee (with full fat milk)+ 5/6 buscuits or cookies or cake rusk, thz it..! In lunch either 1/2 whole wheat bread or jus a subway sandwitch or some rice & cooked curry....! After that some juices or some curd..! Evening heavy snacks/sweets//icecream/fruits like carrot, apple - rice flakes, etc....Night dinner is heavy as mentioned 3/4 large breads made from Whole Wheat flour with clarified butter & one choice if vegetable or omlet of 2 eggs:), or sometimes pulses & rice...i oftenly drink pepsi too:) during dinner..after dinner icecream or curd....Night again sometimes milk/coffee.....! Nowhere I take any special type of protein or calorie kicking food iteam..!..For next few 20-25 days I'll have lot of free time with very little office visits...! I have full 24 hrs time to concentrate on health & diet..! So plz let me know where is the area of improvement or boosting the performance...!
...seems a lot to me ..The one heavy meal which I m talking about is usally in the night..! routine is like -Morning after get up - a cup of Coffee (with full fat milk)+ 5/6 buscuits or cookies or cake rusk, thz it..! In lunch either 1/2 whole wheat bread or jus a subway sandwitch or some rice & cooked curry....! After that some juices or some curd..! Evening heavy snacks/sweets//icecream/fruits like carrot, apple - rice flakes, etc....Night dinner is heavy as mentioned 3/4 large breads made from Whole Wheat flour with clarified butter & one choice if vegetable or omlet of 2 eggs:), or sometimes pulses & rice...i oftenly drink pepsi too:) during dinner..after dinner icecream or curd....Night again sometimes milk/coffee.....! Nowhere I take any special type of protein or calorie kicking food iteam..!..For next few 20-25 days I'll have lot of free time with very little office visits...! I have full 24 hrs time to concentrate on health & diet..! So plz let me know where is the area of improvement or boosting the performance...!
Thx..This is 4th day of eating:)....So far it seems Ok to me...But I felt that whenever I feel hungry I can eat alot..But after that I dont feel hungry for long time:( & I have skip dinner...& like tht only I have to go to Bed...Anyways...As per 4th message in this thread Bossman recommended to take per day (based on case for 66kgs, 5'11" person)
162 Cal
2 gms of fat
14.45 gms of Proteins
18.85 gms of Carbs............altogether from Bkfst, snack btwn meals, 1 meal, PM(night) snack.
I guess I definitely have more capacity to eat more than that but only in terms if veggie items. Can you plz give me a break-up based on Veggie items (based on the items I listed before) as to how can I make this double? Is there anything powder/energy drink which I can jus simply dissolve in water or milk and boost up these? I'm much of a milk drinker.
I still haven't started weights.
Also would like to how many calories, fat, proteins & carbs are present in
1 big apple & 2 carrots.I'm eating 2 carrots /day from past 4 days.
And no where there is a discussion about vitamins? Does it not play a role in weight & muscle gaining?
Also would like to know will excessive consumption of Calories & proteins cause to heat up the body causing boils, acne on face?
162 Cal
2 gms of fat
14.45 gms of Proteins
18.85 gms of Carbs............altogether from Bkfst, snack btwn meals, 1 meal, PM(night) snack.
I guess I definitely have more capacity to eat more than that but only in terms if veggie items. Can you plz give me a break-up based on Veggie items (based on the items I listed before) as to how can I make this double? Is there anything powder/energy drink which I can jus simply dissolve in water or milk and boost up these? I'm much of a milk drinker.
I still haven't started weights.
Also would like to how many calories, fat, proteins & carbs are present in
1 big apple & 2 carrots.I'm eating 2 carrots /day from past 4 days.
And no where there is a discussion about vitamins? Does it not play a role in weight & muscle gaining?
Also would like to know will excessive consumption of Calories & proteins cause to heat up the body causing boils, acne on face?
The 162 calories is additional in your 5 meals. You already have one big meal, so that should be included in your final total, which means something like 400-600 callories a day, I'm guessing.
Calories will be adjusted in about 6-7 days. Don't worry about how carbs double up, etc etc, you need to get eating on plan, and start to revive Metabolism.
Multi-vits or any kinds of supplements for now, you should avoid. when diet is better, than maybe go own that route.
The only kind of calorie consumption, likely to do what you say is probably from junk.
Healthy food in the main shouldn't trigger boils etc etc.
Calories will be adjusted in about 6-7 days. Don't worry about how carbs double up, etc etc, you need to get eating on plan, and start to revive Metabolism.
Multi-vits or any kinds of supplements for now, you should avoid. when diet is better, than maybe go own that route.
The only kind of calorie consumption, likely to do what you say is probably from junk.
Healthy food in the main shouldn't trigger boils etc etc.
eat until yuor CONTENTnot fiilled to the brim...the last thing you want is to miss a meal...moderate sized meals are the way to go whatever eating plan you follow...i have 7 - 8 a day and i'm only 74kgsBut I felt that whenever I feel hungry I can eat alot..But after that I dont feel hungry for long time:( & I have skip dinner...& like tht only I have to go to Bed
Yeah I'm trying to push hard to eat a lot at regular intervals..!
400-600 cal should be an additional required to wht I eat..
seems l'm far behind to achieve the goal of 2000-2500 cal/day & it might take several weeks..Never mind... I also have started doing push-ups from past 2 days..I guess I cannot do more than 20..that to in intervals of 5..so I guess I will have to start weights soon..!
I guess our body is made of Proteins, Carbs, Fats & Calories.
So what should be the ideal values for all attributes (for maintaining strong healthy muscles?
Cal (as u mentioned before) = 2000-2500 cal (this is max target)
Proteins =??
Fats =??
Carbs =??
I would appreciate if you can approx let me know the figures.
Also got a doubt regarding egg..."1 Scrambled Egg White" means this does not include the Yellow bulk part? Is understanding right? I'm throwing away the yellow bulk & drinking only the rest egg white dissolving in warm Milk..Is that the right way or shd I also dissolve the yellow bulk as well?
I heard people saying tht Bulk has a hell lot of Cholestrol & hence shd not be consumed..Is that true? So shd I drink only the egg white?
Also does the egg's protein retians even if we eat it in different forms - here I mean Omlet prepared in peanut oil, with onion, green chilles, salt & turmeric? Will I get the same amount of protein if I eat Omlet prepared in way described above? or is its vitamin/protein lost once put on a hot pan?
400-600 cal should be an additional required to wht I eat..
seems l'm far behind to achieve the goal of 2000-2500 cal/day & it might take several weeks..Never mind... I also have started doing push-ups from past 2 days..I guess I cannot do more than 20..that to in intervals of 5..so I guess I will have to start weights soon..!I guess our body is made of Proteins, Carbs, Fats & Calories.
So what should be the ideal values for all attributes (for maintaining strong healthy muscles?
Cal (as u mentioned before) = 2000-2500 cal (this is max target)
Proteins =??
Fats =??
Carbs =??
I would appreciate if you can approx let me know the figures.
Also got a doubt regarding egg..."1 Scrambled Egg White" means this does not include the Yellow bulk part? Is understanding right? I'm throwing away the yellow bulk & drinking only the rest egg white dissolving in warm Milk..Is that the right way or shd I also dissolve the yellow bulk as well?
I heard people saying tht Bulk has a hell lot of Cholestrol & hence shd not be consumed..Is that true? So shd I drink only the egg white?
Also does the egg's protein retians even if we eat it in different forms - here I mean Omlet prepared in peanut oil, with onion, green chilles, salt & turmeric? Will I get the same amount of protein if I eat Omlet prepared in way described above? or is its vitamin/protein lost once put on a hot pan?
Scramble the Egg White. Adding anything else to it will boost calories, above what was reccomended.
The Yolk contains protein, Minerals, Vitamins and Lutein, but also LDL Cholesterol, and 5g Fats, hence why I dumped it. Otherwise, you'd have increased the calories in that one meal 2.5 times, if you'd included it.
The Yolk contains protein, Minerals, Vitamins and Lutein, but also LDL Cholesterol, and 5g Fats, hence why I dumped it. Otherwise, you'd have increased the calories in that one meal 2.5 times, if you'd included it.
I guess I'm prety much hitting a limit of an average of 500-600 cal or may be slightly more /day.
But would like to know what should be the ideal values for all attributes (not with repect to case) (for maintaining strong healthy muscles?
Cal (as u mentioned before) = 2000-2500 cal (this is max target as mentioned before)
Proteins =??
Fats =??
Carbs =??
But would like to know what should be the ideal values for all attributes (not with repect to case) (for maintaining strong healthy muscles?
Cal (as u mentioned before) = 2000-2500 cal (this is max target as mentioned before)
Proteins =??
Fats =??
Carbs =??
just go on % of total calories and work it out as you increase your total calories
protein - 30% or 750 cals / 188 grams when at 2500 cal's a day
carbs - 50% or 1250 / 313
fats - 25% or 652 / 72
this should be good to start on...try and maintain the % of whatever calorie intake your on as you go along
protein - 30% or 750 cals / 188 grams when at 2500 cal's a day
carbs - 50% or 1250 / 313
fats - 25% or 652 / 72
this should be good to start on...try and maintain the % of whatever calorie intake your on as you go along