Need help from the pros please.

[Johnabolic]

REALLY having trouble trying to meet my calorie intake. I've been at it a few weeks now and thought I was doing well because I've gained a few lbs. Well a few days ago I actually counted all the calories I took in in one day and am nowhere near where I want to be. No matter how hard I try I can't seem to be able to get enough calories down my throat. I just don't have the appetite. When I force myself to eat I just seem to make myself sick. Is there anything else I can do to boost my appetite?

 

[3J]

age
weight
height
bf
bmr/tdee
detailed diet with macros..

get me this info and ill tell u whats going wrong.. why you feel full... prob your food choices..

 

[Johnabolic]

Age: 32
Weight: 140 (as of now)
I have no idea what my BF is, but it can't be much
BMR: 1635
TDEE: 2534.25

I only counted what I ate that one day. I just try to eat until full each meal. I'll tell you what I had today and hope that will point you in the right direction.

Breakfast: 9am
1/2c oatmeal
1/2c applesauce
Banana
Glass of milk

Snack: 11-ish
2-3 tblspn peanut butter
protein bar
Choc Milk

Lunch:
Tomato soup
Ham sandwich
Can of tuna
Pack of Nabs
Milk

Snack:
2 PB&J's
Milk

Dinner:
Spaghetti w/meat sauce

Snack:
2 heaping tbsp of PB
Milk

 

[3J]

so your 6 feet tall and 140lbs??

okay... we'll figure this out

 

[3J]

well your not eating enough.. you need a 3000 calorie diet to start really gaining weight..

seeing as how u seem to be an ecto, you need high carbs...

i'd set u up like this

250g protein
300g carbs
90g fats


if u can eat that much, you'll grow

 

[Johnabolic]

Thank you 3j. Could you recommend a good whey protein for me? There's no way I'll get that much down in food alone.

 

[3J]

shakes should be pwo only buddy.. u need to start eating more and more on a daily basis...

 

[Johnabolic]

I just dont see how I can get that much from just food. I'm having trouble getting as much down as i am now.

 

[3J]

i would get checked by a doctor.. to be 6 feet tall and 140lbs there might be an underlying issue.. its not like ur NOT eating.. ur eating 3 solid meals a day.. theres no reason why you should be that skinny

 

[juced_porkchop]

protien shakes add in 1 banana 2-3 scoops of protein and 3 tbs of peanutbutter. just the peanut butter is 300cal .
fill with milk blend er up

 

[juced_porkchop]

i would get checked by a doctor.. to be 6 feet tall and 140lbs there might be an underlying issue.. its not like ur NOT eating.. ur eating 3 solid meals a day.. theres no reason why you should be that skinny

ask doc to check your thyroid function! for sure.

 

[Johnabolic]

i would get checked by a doctor.. to be 6 feet tall and 140lbs there might be an underlying issue.. its not like ur NOT eating.. ur eating 3 solid meals a day.. theres no reason why you should be that skinny

That has only been what Ive been eating the last few weeks. When I started I was 131lbs, but always bounced around from low 130's to maybe 138 max. My diet before was bad. Never ate breakfast. Sometimes I wouldn't get my first meal til after 1pm.

protien shakes add in 1 banana 2-3 scoops of protein and 3 tbs of peanutbutter. just the peanut butter is 300cal .
fill with milk blend er up

That actually sound AMAZING!

Kinda off topic, but is PB 190 cal per level tbsn? I've been eating a lot of PB lately, going through a jar at least a week. I usually take a tbsn and just scoop out a big heaping spoon full and do that like 2-3 times.

 

[BIGRK]

That has only been what Ive been eating the last few weeks. When I started I was 131lbs, but always bounced around from low 130's to maybe 138 max. My diet before was bad. Never ate breakfast. Sometimes I wouldn't get my first meal til after 1pm.



That actually sound AMAZING!

Kinda off topic, but is PB 190 cal per level tbsn? I've been eating a lot of PB lately, going through a jar at least a week. I usually take a tbsn and just scoop out a big heaping spoon full and do that like 2-3 times.

easy on the pb bro. Yes there is WAY worse fats out there but there is also way better healthy fats too. Try almonds or walnuts have omegas in them.

 

[Blondie_Bombshell]

I use 1/2 almond butter and 1/2 flax oil

 

[JMB1]

Have you had bloodwork done?
If not, consider it. Also, make sure
your Dr. interprets your blood work to you in a way you can understand it.
If everything is "in range" they might give it
a once over and say OK. Ranges vary though. What is right for one is not for the next. I would ask specifically for a hormone panel in addition to all the regular tests. This will be key to understanding WTF is
going on. Good luck.

REALLY having trouble trying to meet my calorie intake. I've been at it a few weeks now and thought I was doing well because I've gained a few lbs. Well a few days ago I actually counted all the calories I took in in one day and am nowhere near where I want to be. No matter how hard I try I can't seem to be able to get enough calories down my throat. I just don't have the appetite. When I force myself to eat I just seem to make myself sick. Is there anything else I can do to boost my appetite?

 

[Johnabolic]

I will make an appointment w/ the Dr office as soon as I get working again. Hope fully that will be in the next week. I sat down last night and tried to put a few meals together to get me on track. So far here's what I come up with.

#1 Breakfast
12oz 2% Milk
.5c Oats
1 bananna

#2
12oz Milk
Whole Grain Begal
2 tbsn Peanut butter
2 HB eggs

#3
12oz Milk
5oz canned tuna
2 Egg whites
2 slices WG bread

#4
12oz milk
1/4c raisins
1 Bananna
2 tbsn PB
.5c Oats


These are just mainly snacks I came up with, other than breakfast, as my main meals I have no problem meeting the goals 3J listed above. I'm shooting for 6 meals a day 2.5-3.5 hours apart. The only thing I see is I'm usually going WAY over in fats and carbs, and coming in just under in protein. I figured 15g fat, 50g carb, & 42g pro x 6 meals = the 90f, 300carb, & 250 pro 3J recommended. How do I look so far?

 

[3J]

put up your whole diet buddy.. EVERYTHING.. put your workout in there two..

btw, i dont want u to do an ounce of cardio.. actually i want u to be a couch potatoe..

what do u do for a living??

 

[Johnabolic]

put up your whole diet buddy.. EVERYTHING.. put your workout in there two..

btw, i dont want u to do an ounce of cardio.. actually i want u to be a couch potatoe..

what do u do for a living??

I'm not exactly sure how to list my whole diet as lunch and dinner are different every day. I eat a lot of chicken, whole wheat spaghetti, white and sweet potatoes, corn, green beens, squash, and have have recently been eating a good amount of Salmon too. I know for my lunches and dinners I get a lot down. It's breakfast and in between meals that I mess up on. Usually if I eat more than just a bowl of oatmeal and a piece of fruit for breakfast I won't feel good for a couple of hours, but by the time lunch rolls around I'm back to normal.

My work out is as follows. I do 3 sets of 8 on everything, most weight I can to do all.

Monday:
Bench Press
Incl Bench Press
Dips
Skull crushers
Decline DB Butterfly
DB Butterfly
Ti press down

Tuesday:
Pull ups
Bent over row
Seated row
Wide grip pull downs behind
Wide grip pull downs front
Preacher curls
Barbell curl

Wednesday:
PX90 Ab ripper

Thursday:
Squats
Lunge
Leg extension
Hamstring curl
Calf raise 3 x 15

Friday:
Military press
Upright row
Shoulder press
Lying Rear Lateral Raise
Barbell shrug
Behind back BB shrug

Sat & Sun off.

I deliver cars p/t and am a server, but pretty much not doing anything right now. I am a F/T student also, but took the summer off b/c my son was born in March. So I guess I'm a stay at home dad right now. Basically am a couch potato. lol

 

[3J]

its tough for me to give you great diet advice when you cannot tell me what your gonna eat..

currently, with what you got going on, and IF you eat to the specifications i have given u. you should be fine, but only time will tell.. so why not stick to this plan of yours and give me a heads up on any changes in 2 weeks.. also, make sure to see that doctor of yours!!

 

[Johnabolic]

its tough for me to give you great diet advice when you cannot tell me what your gonna eat..

currently, with what you got going on, and IF you eat to the specifications i have given u. you should be fine, but only time will tell.. so why not stick to this plan of yours and give me a heads up on any changes in 2 weeks.. also, make sure to see that doctor of yours!!

I'm sorry, I didn't know you were ask what I WILL eat. I thought you were asking what I eat spacificly. Well that's easy. I eat everything except mayo, avacato, cottage cheese, sour cream, and any bean except green. Other than those things I pretty much will eat anything. Not picky at all.