Sport Need help with 3000 calorie diet

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intelp4

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Hi there.... First off want to say I am here cause I am about to start lifting weights and I want to gain some mass... I am currently 5' 6" 155 pounds... body fat unknown...

I have a digestive disorder so I talked to my doctor and in order to start gaining weight I have to start eating around 3000 calories a day... So I am here looking for some help on what foods to eat.... I can not eat fish at all it makes me very sick...
I went out and bought some weight gain powder to help as a snack in between meals... per serving is 750 calories with 350ml of milk... 50 grams of protein, carbs 89 grams....

so i need to know what to eat as meals... I plan on eating 5 times a day
Food I cant eat
fish, peppers can not eat anything 2 spicy other then that i can eat just about anything... so can anyone help me here with a 3000 calorie diet split into 5 meals including one with my powder i have? also love spaghetti with lean ground beef and bottled sauce with added carrots and mushrooms...

Thanks in advance...
 
No one really can help you out by making you a diet to eat. I mean theoretically we can but it won't be good. What some people would eat others would not (for instance, I can eat sardines, tomato, milk, and oranges together in one meal and be good). So therein I'd say your best bet is to start reading labels like the rest of us. It may seem boring and hard but really understanding labels and doing this yourself will help you out SO much more than anyone of us can. Get a macro nutrient breakdown 40/40/20, 40/30/30, etc., and start building meals with consistent distributions of each nutrient.

Some foods you may want to consider though are...
-milk
-cottage cheese
-eggs
-oatmeal
-rice
-bread
-peanut butter
-honey
-chicken breast
-sunflower seeds
-almonds
-banana's (among other fruits, banana's are very calorie dense relative to other fruits)
 
Thank you for your reply... I am going to make a list of my meals and can someone comment on them and maybe make some suggestions if there is something wrong...

Breakfast

Multivitamin
2 large eggs fried 184 cals
2 pieces of bacon 210 cals
2 peaces of whole wheat toast 180 cals
2 tlbs of npb 200 cals
500 ml of milk 260 cals

total 1034 cals

is that 2 much for a breakfast?
 
I'd say it is.

If you're planning on getting 3000 cals with 6 meals you want about 500 calories per meal. Maybe a bit more for breakfast. You may want to take out the bacon. But you're doing good, on the right track.
 
What kind of weight are we talking about? Muscle most or do you not really care?

If you don't really care, go high carb food like a thick cut of fatty read meat; ice cream, peanut butter and jelley sandwich, and lots and lots of junk food.

If you want to try and gain muscle, try to consume about 150g of protein per day via Chicken, protein shake, milk, diary product (cottage cheese), etc.
In the morning, eat your carbs like pancake, waffle, cereal and milk, bagels and same in the afternoon. Tapper off in the evening but eat some cottage cheese before bed or some slow digesting protein so that the body has building blocks to use with while you rest.
Nobody's advice is also solid.
 
Thanks guys...

I want to build muscle tired of being small and would feel better about my self if i put on some weight and look better....

having a hard time counting cals ect.... new to this so going to post a diet plan and dont take it easy on me if something is wrong let me know.....
 
7am breakfast

2 large eggs................180 cals.....carbs 0.8g.....protein 12.6 g......fat 7g
2 whole wheat toast.....174 cals.....carbs 29 g.....protein 9.2 g........fat 2.4g
1 cup of milk................160 cals.....carbs 12g......protein 8 g..........fat 8g
2 tbsp npb...................200 cals.....carbs 6 g......protein 10 g.........fat 16g

cals 714......carbs 47.8.......protein 39.8g.......fat 33.4g


10am Snack

1/4 cup almonds.........206 cals......carbs 6.7g......protein 7.8g.....fat 36.5g
1 banana...................110 cals......carbs 29g.....protein 1g........fat unknown
1 cup of milk..............160cals........carbs 12g......protein 8g........fat 8g

cals 476......carbs 47.7g......protein 15.9g......fat 44.5g

lunch

1cup of chicken............234 cals......carbs 0g........protein 35g........fat 9.2g
1/2 cup of rice.............190 cals.......carbs 43g......protein 3g..........fat 0.5g
1tbsp honey..................60cals........carbs 17g......protein 0g..........fat 0g
2 cup of water

cals 484.......carbs 60g.......protein 38g.........fat 9.7g


3pm snack

powder drink with milk.......760cals........carbs 101g.......protein 59g.........fat 12.5g


Dinner 6pm

3/4 cup Pasta, Angel Hair....240cals.....carbs 47g......protein 10g........fat 1g
3oz lean gound beef...........145cals.....carbs 0g........protein 22.3g.....fat 5.6g
Fresh room Pasta Sauce......120 cals....carbs 18g......protein 2g..........fat 3.5g
salt, pepper
water lots of it

cals 505.......carbs 65g.......protein 34.3g.......fat 9.2g


work out 7pm

9pm what should i eat right after my work out and before bed?
so far.......cals 2939........carbs 321.5g.........protein 187g.........fat 109.3g
 
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bed time snack will be

4oz of cottage cheese……..cal’s 114….carbs 3g…….protein 14.1g….fat 5.1g
1 cup of milk…………….........cal’s 160…..carbs 12g……protein 8g………fat 8g
2 tbsp npb.......................cal’s 200.....carbs 6 g......protein 10 g.........fat 16g

Cal’s 474…….Carbs 21g……..Protein 32.1g……Fat 29.1g
 
That's very good intelp4. You're really getting the hang of it.

Some minor things I personally don't like, don't consume the extra's for the last night time snack. I would recommend consuming the cottage cheese itself. And maybe a bit more, at least 8oz for 30g of protein.

And really think about the milk you're drinking. Remember that there are good fats and bad fats. Try switching to skim milk to eliminate these bad fats.
 
Thanks Nobody I changed it up alittle just forgot the milk so will adjust for skim milk not whole... and i have better sources of protein still alittle high in fat but for starting out i can use the little extra to put on some weight...

7am breakfast

4 large eggs...........320 cal’s......carbs 4g........protein 28.........fat 24g
1/4 cup of oats………151 cal’s…..carbs 25g…......protein 6.5g……..fat 5.4g
milk…......……………...160cal’s…..carbs 12g…….....protein 8g………fat 0g

cal’s 631 cals ......carbs 41g.......protein 42.5.......fat 29.4g

10am Snack

1oz almonds.............169 cal’s......carbs 5.5g......protein 6.3g.......fat 15g
1cup of chicken.........234 cal’s.....carbs 0g.........protein 35g........fat 9.2g
2 whole wheat bread..220 cal’s…...carbs 42g….....protein 10g……....fat 2g
2tbsp nonfat dress…..26 cal’s……...carbs 5g…......protein 0g…….....fat 0.8g

cal’s 649......carbs 52.5g......protein 46.3g......fat 27.5g

lunch

1cup of chicken........234 cal’s......carbs 0g........protein 35g........fat 9.2g
3/4 cup Pasta…….....240 cal’s......carbs 47g.......protein 10g........fat 1g
Pasta Sauce...........120 cal’s......carbs 18g........protein 2g..........fat 3.5g
1tbsp honey............60 cal’s........carbs 17g......protein 0g..........fat 0g
2 cup of water

cal’s 654.......carbs 82g.......protein 47g.........fat 13.7g


3pm snack

powder drink.......600cals........carbs 89g.......protein 51g.........fat 4.5g


Dinner 6pm

3/4 cup Pasta, Angel Hair....240 cal’s.....carbs 47g......protein 10g......fat 1g
3oz lean ground beef...........145 cal’s.....carbs 0g......protein 22.3g...fat 5.6g
Fresh room Pasta Sauce......120 cal’s....carbs 18g......protein 2g.......fat 3.5g
salt, pepper
water lots of it

cal’s 505.......carbs 65g.......protein 34.3g.......fat 9.2g


work out 7pm mon, wens, fri right after work out
1 banana……105 cal’s………carbs 27g…..protein 1.3g
Protein shake…..120 cal’s…..carbs 10g…..protein 40g

Cal’s 225……..Carbs 37g……Protein 41.3g

10:30 pm snack

1 cup cottage cheese……..cal’s 203….carbs 8.2g…….protein 31.1g….fat 4.4g
1 cup of milk……………..cal’s 160…..carbs 12g……protein 8g………fat 8g

Cal’s 363…….Carbs 20.2g……..Protein 39.1……Fat 12.4g


Bed 11pm

Work out day total….. Cal’s 3627……Carbs….386.7….protein 301.5g
Total……..Cal’s 3402………Carbs 349.7g………protein 260.2g…..Fat 96.7g
 
Personally pal, I really don't think you need that many calories. I thought 3000 was a lot from the beginning, but now 3400 and 3600? Really not necessary. I'd say for bulking 2600-3000 should suffice. For someone you're height, 2500-2800 should suffice.

And ideally, personally, I'd want you to get more carbs in the morning. Breakfast is the most important meal of the day. Literally. So try to get about 60g of carbs in breakfast.
 
i know there is a little 2 many still tweaking will get it down to around 3200.... i have been talking to my doctor and a nutritionist and she wants me to get around 3000-3100 cause of my digestion disorder..

ok i will throw some whole wheat toast in my breakfast that will be good for a few g's of carbs.... atleast i am learning and i am grateful for all your help guys....
 
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Thanks guys.... picked up the weights today and going grocery shopping tonight.... start the diet and lifting starting monday... will keep you guys updated on my progress....
 
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