according to different calculators I’m supposed to be consuming 4500 calories daily. Thats with a regular 40hr day job/ 2 hours of training and regular lifestyle.
i cant seem to reach even 4000 intake daily calories… more around 3500 if I am actually conscious of the amount food i’m eating through out the day…
i try to eat a decent lunch and dinner and eat a couple of extra snacks through out the day to a total of 4-5 meals/snacks.
What foods or supplements do you recommend to reach a 4500 diet?
What are you eating at breakfast? You should be eating 5 or 6 times a day ideally. Try keeping things in your office or with you during the day so you can snack. I would look at how often you are eating and try to break the calories out that way.
What is your size and how old are you… 4,500 calories on 2 hrs of training a day seems a little high? I’m 5’ 10", 150 lbs, I use a base of about 2,000 calories plus roughly 700 calories per hour. I usually average 3 hrs a day (4 to 5 hrs on the weekend training for IM)…that normally puts me at 4,100 calories.
Either way, I’ve never had a problem hitting 4,000 or 5,000 calories if I need them. One thing I’ve done is switch to Carbo Pro - I had to my gatorade - 4 scoops adds like 400 calories.
I’d look at some high cal energy drinks, or use a high cal recovery drink…I also like good old fashioned chocolate milk…some of the new ones (made by Hershey’s) have like 450 calories in a bottle.
i’m 6’2, 161lb average. when i started working out for tri’s i was 155lb. I had thin legs so most of the weightgain has been there. I am a ectomorph so if i dont work out hard i loose weight like crazy. about a year ago i was 148. Now my weight varies from 159-165 depending on the time of the day or the week.
I have a cup of granola and yogurt for breakfast or toast or just a ceral bar if time is pressed. lunch is usually a big plate of spaghetti or equivalent, then an Equate can at around 3pm, then dinner at around 6 pm, similar size to lunch. then i workout from about 10pm to 12pm (that the only time i have available) and i eat some carbs and protein and fruit within 30min of my workout…
I guess if you’re not steadily losing weight then you’re getting enough calories. if you were 500-1000 calories short everyday then you would be losing weight. it looks like you’ve gained weight so you’re eating more calories than you burn. if your weight is varying a lot during the day or week maybe you’re getting dehydrated. can’t imagine working out at 10 at night every day. that would suck. why not skip the big plate of pasta and work out at lunch.
Here is a chart of my Calorie totals from July according to FitDay. It looks like I get most of my calories from beer, margaritas and pizza. At this point I think my body will burn whatever I eat… after all it was good enough to fuel a 4:50 1/2 Vineman last Sunday :o
i’m 6’2, 161lb average. when i started working out for tri’s i was 155lb. I had thin legs so most of the weightgain has been there. I am a ectomorph so if i dont work out hard i loose weight like crazy. about a year ago i was 148. Now my weight varies from 159-165 depending on the time of the day or the week.
I have a cup of granola and yogurt for breakfast or toast or just a ceral bar if time is pressed. lunch is usually a big plate of spaghetti or equivalent, then an Equate can at around 3pm, then dinner at around 6 pm, similar size to lunch. then i workout from about 10pm to 12pm (that the only time i have available) and i eat some carbs and protein and fruit within 30min of my workout…
Dude, where da veggies?
I think you might want to try something more substantial between that tiny breakfast and your big lunch. Same thing in the afternoon rather than whatever “Equate” is.
I find that if the delta between burned and consumed gets over than about 1K per day for more than 4 or 5 days I get sick with whatever cold is floating around.
i guess i may be getting enough calories. i just feel very tired at around 5pm every day after work. but that might just be the late workout schedule getting to me. i usually sleep about 6 hours and catch up on saturday mornings.
i guess i’ll just have to keep experimenting.
