Tracking your DIET and TRAINING

[ernest.d04]

Hey guys,

This if my first post. I am excited to keep up with the Fitness world!

I am new to weight training. My goal is to reach 180 lbs (preferably within a couple months) with some muscle definity. Here is my background:

- I am an ectomorph (eat lots, but a slim frame/high metabolism)
- 24 years old, currently at 155 lbs, 6'1" tall
- I run for 45-60 minutes twice a week, play basketball for 3-4 hours once a week
- work is fast-paced and I am almost always standing (20-30 hours per week)

I am slowly but surely following a "planned" routine for my weight training (easing my way into this routine). My problem is tracking my diet. I eat alot, probably 2500+ calories per day. I want to take this to 4000+ calories per day. I am consuming protein shakes whenever I can, eating high-protein and carb-dense food, vegetables, and fruits. But I can never seem to reach that 4000 calories mark.

MY QUESTION:Is there a website where I can just easily track my food, and see it laid out on a chart so I can see if I am pacing myself to reach this daily 4000-calorie mark? I also want to keep track of my protein intake. Where can I track how many calories/protein in the food I eat? Being a student and working, I find it hard to find time to personally write it down myself.
Do you guys have any advice on how to track my diet in an efficient way? I am very goal-driven, so if I see numbers, it is easier for me to reach this goal.

Also, any advice for a newbie weight trainer like myself (diet, training, lifestyle, etc.)? I will appreciate it!

P.S. I will post my workout routine in the future, and I will definitely appreciate you guys commenting on it.

 

[Skye1]

Weight gain can be a lifestyle issue

Do you guys have any advice on how to track my diet in an efficient way?
Also, any advice for a newbie weight trainer like myself (diet, training, lifestyle, etc.)?

Firstly, I think it's VERY hard to run for an hour. Running is flat out hard!
:cook:
You sound very thin for your height. To gain and sculpt weight have you considered something "herbal"? Have you ever noticed how sped up you feel after eating red meat - and how long it seems to take to digest? Avoid simple sugars that might put you "out of whack". Have you noticed how much you crave sweetness when you eat sweet things, especially a short time after when your blood sugar drops quickly - tried raw sugar? Have you noticed how filling even fruit or non-starchy vegies are if you take your time to really taste and enjoy them - RELAX ON IT? I'M A STRESS BAG - I'M TAKING LESSONS ON THIS ONE. Have you noticed that you need carbohydrates for the stability of your MIND - try reading a book about "Natural Prozac" (Prozac is the main anti-depressant) ... a too fast person will soon slump into the opposite condition of depression or YOYO between both ... either which way it all makes you HECTIC and stops you really digesting your food and life in general. SMELL THE FLOWERS, TAKE TIME. Tried meditation? Yoga? Have you tried white meat or protein substitutes like Tahini or Quorn or sunflower seeds in the stir fry - CALM YOU DOWN? There's a bit more too it than just cutting out too much fat, and packing in the protein (And supposedly healthy but PROCESSED shakes!). For what it's worth, my guess is that people who read about calories all the time and add everything up in their minds all the time ... well, they seem to be unstable. It's too boring! ENJOY LIFE!

 

[ernest.d04]

I appreciate the response, Skye1. I guess I don't "run" all out persay, I maintain a steady pace that is slightly faster than jogging.

From what I think I understood from your response, you are suggesting that I don't count calories and just enjoy what I eat, but eat healthy? Or take the herbal road?

I actually have worked with Deepak Chopra in the past, and this (yoga, meditation, herbs, etc) is something that I want to eventually work on in the future to help with my mental health as well (which I assume will benefit physical health). I think for the moment though, I am looking to gain on my physical stature. I am fully confident that I am doing fine mentally and that I am not stressed out to the max. I am the type of person who likes to get things done efficiently, not rushed (there's a difference).

I do not eat red meat alot (only on special occasions, or Football Sundays). In fact, I am not a beef-fan, though I will eat it if I have to. I eat alot of chicken and white rice. I actually have tried Tahini and love it. I also like Quinoa- which will probably replace the white rice in my diet. I do not crave sugar, nor do I eat a lot of it. In fact, I am not a sweet-tooth. A small piece of chocolate is enough to satisfy my sweet cravings for the day. Though, I drink lots of coffee (regular coffee, usually added with a little bit of half n half and 2 splenda packets) throughout the day.

It's been almost a week since I posted this, and I have tried tracking my daily protein, carbohydrates, and calorie intake using online resources and food weight scales. I ate whenever I had time, using my new "stricter diet" of carb-dense, high-protein, low fat food, along with protein shakes 2-3 times a day (one with breakfast, one post-workout, one before bed). I find that it's not hard to reach the normal average for protein levels of males and the 2,000 calorie mark. But again, I am trying to reach at least 4,000 calories, meaning I'd have to at least double my daily diet, which I find hard to do. Any tips on how to accomplish this (i.e. what else to eat)?

The reason why I want to count my calories is more of a guide, not a goal or an obssession. I want to make sure that I am eating enough in the day to accomplish my weight gain. And once I start seeing the effects, I will stop counting calories and continue what I was doing. I appreciate your advice, and I am enjoying life, but having a little guide for my diet is not a buzzkill to life.

 

[Coach Palfrey]

Hi Earnest,

If you are serious about adding some weight then you need to start adding in some compound weight training (squats, deadlifts and presses). And, if you're happy to add a little fat and muscle at the same time, supplement your diet with milk. You can worry about dropping fat at a later date.

This link wil give you some useful info



With regard to tracking your progress I wouldn't worry so much about a program to do this - if you aren't gaining weight then eat more, it's that simple.

 

[Skye1]

A small piece of chocolate is enough to satisfy my sweet cravings for the day.

I can't do that. I am too mentally ill like most white folks. I crave chocolate and if there's a block in the house it doesn't stay long ... so I buy only one snack at a time occasionally.

Didn't at all mean to "buzzkill" your thread with assumptions ... just thought it might help. You sound amazingly sane.

 

[Skye1]

Food Tip

Any tips on how to accomplish this (i.e. what else to eat)?

:cook:
For the carbos, stick to the whole "complex" foods if possible ... not so much because of the additives and preservatives (you may not need wheatgrass juice either yet) but because these foods are "genuine". For example processed white flour is a bit like white sugar; it digests quickly and yet provides much less all round nutrition because the nutrition is always stripped from processed foods. It's common sense ... like which do you think has more Vitamin C - an orange or processed juice - oxidised etc? I'm a bit wary of health shakes because of this but in your case they could do no harm. Eat a lot of brown rice with your meals. I find it takes too long to cook so I look for rice that looks similar (kinda "whole" or chunky looking with something like husk or brown) but says "Quick Cooking".

 

[Skye1]

2 Min Microwave Brown Rice

:cook:

Sunrice Microwaveable Basmati Brown Rice 250g

Ready in 90 Seconds

$3.20

$1.28 per 100 g

SunRice has selected for you the finest Basmati Rice from the fields of India. Deliciously fluffy, aromatic Brown Basmati Rice also brings to you the nutritional goodness of wholegrains and is ready to serve with your favourite Indian or Asian dish in just 90 seconds.

Servings Per Package: 2

Serving Size: 125g
Energy (kJ): 960KJ
Protein: 6.0g
Fat, total: 2.7g
- Saturated: 1.1g
Carbohydrate: 44.0g
- Sugars: Less than 1.0g