joined an actual gym

it is not hard to clean bulk. you are filling up on too many veggies

1 avocado ~350 cal
1 serving almonds ~300 cal
2 tbls pure peanut butter ~220 cal

eat plain greek yogurt + blackberry/raspberry/blue/strawberry + shaved coconut + pure cocoa powder + cinnamon + some table cream or halfnhalf = idk 400-500 cal

blend veggie or v8 juice = ~40cal

that 1 meal is like 1300-1400 cal and if you add 2 slices of bread/toast + butter to the peanut butter = +~300 cal

1600-1700 cal. add 2 eggs + 160cal for more protein = 1760-1860 cal so easy to gain weight

There is no such thing as fast metabolisms or slow ones. The daily difference is like +/- 200 cal a day between metabolisms. You have had a consistent under eating diet for no gains

I forgot, also eat very dark chocolate, 72% dark. a few bites/chunks = + 220 cal

Dark chocolate will sub in any desire for sweets, you won't ever feel the urge to binge candy or shit sugar laced milk chocolate. Every time you crave sugar, eat some dark chocolate and/or almonds and/or pure peanut butter

that meal has all the fats, potassium/salt balance, anti-inflammation shit, fiber, protein, nutrients. It is that easy.

(Add chia seeds to the yogurt or veggie blend for quality fiber/fats + a few extra cals, too.)

you cant quit the gym

Good post. Leangains, IF, 6 meals / day, etc don't matter as long as you are meeting you caloric intake on a daily, but more importantly, a weekly basis. Meal timing and frequency are no longer the end-all-be-all. I enjoy more of an IF approach to meals because I have an extremely large appetite and I and more sated when I have a large meal or two meals as opposed to small meals throughout the day. Do what works best for you.

Highcard - What do you eat for protein and carbs? Everything you listed is mostly good sources of healthy fats.

im assuming the greek yogurt + eggs

I've also been trying to bulk up! It's tough because my appetite's so small.. eating food often feels like a chore! I'm currently only eating ~1500 calories, while my goal is to eat 3k+

I'm working towards eventually eating this

3 protein scoop 240
cocoa powder and cinnamin
1L of milk 2% 420
4 tblsp peanutbutter 360
2 banana 180
4 hardboiled eggs 280
2 boiled sweetpotatoes 150
1 tblsp of extravirginoliveoil 120
6 tblsp raw almonds 320
1 big nutrition bar 315
1 small nutrition bar 210

2595 + 1 meal containing meat.

I've also been trying to avoid eating any grains

IDK how some people eat so many eggs every day, it becomes really boring, and I often have to force them down.

Gimme tips if you can

On May 18 2014 07:42 Highcard wrote: 1 avocado ~350 cal

Hmmm I had no idea avocados were so high in calories. Are they any good by themselves / eating them raw?

Put some lawrys and ms.dash on your eggs Siracha, onion powder, whatever you like. Makes it very yummy. I chop my avocados in half and salt it, then scoop with a spoon or eat it barbarian style. Do ppl cook avocados?


You can scramble eggs to make it easier to eat instead of hard boiling. Google egg recipes, there's one made with a muffin pan. You break eggs in em, put cheese spinach, and mushrooms for little omelet muffins.

On May 18 2014 20:24 Nitewin wrote: , there's one made with a muffin pan. You break eggs in em, put cheese spinach, and mushrooms for little omelet muffins.

Sounds delicious. def gonna try this

On May 18 2014 20:10 k4ir0s wrote: I've also been trying to bulk up! It's tough because my appetite's so small.. eating food often feels like a chore! I'm currently only eating ~1500 calories, while my goal is to eat 3k+ I'm working towards eventually eating this 3 protein scoop 240 cocoa powder and cinnamin 1L of milk 2% 420 4 tblsp peanutbutter 360 2 banana 180 4 hardboiled eggs 280 2 boiled sweetpotatoes 150 1 tblsp of extravirginoliveoil 120 6 tblsp raw almonds 320 1 big nutrition bar 315 1 small nutrition bar 210 2595 + 1 meal containing meat. I've also been trying to avoid eating any grains IDK how some people eat so many eggs every day, it becomes really boring, and I often have to force them down. Gimme tips if you can

what is this?





wheres meat? get rid of these stupid protein bars and probably switch milk for buttermilk or something similar


something like
30g whey, 150g oats
200g chicken, 150g rice
postworkout 30g whey, 50g maltodextrin
200g chickn, 150g rice
250g cottage cheese, 50+g peanutbutter, jelly
+some nuts and bananas

3k kcal ez

you ppl love to overcomplicate this

I eat 2-3 meals a day + postworkout

eat protein/fat meals trough day (meat, eggs, and some more meat :d)
carbs post workout+at night

I hate fucking chicken but that is just me

On May 18 2014 20:44 dogmeat wrote: wheres meat?

lol.

On May 18 2014 20:10 k4ir0s wrote: 2595 + 1 meal containing meat.

wtf is buttermilk? I'm looking at the nutrition chart, and it's almost identical to regular 2% milk, except it has more sodium.

I'd like to eat oats, but I find them troublesome to cook. I bought steelcut oats in the past and found they take forever to cook. Maybe I'll give it another try

Do you eat Cottage Cheese by itself?

These are the nutrition bars, Loco recommended me them awhile back
http://www.iherb.com/Organic-Food-Bar-Omega-3-Flax-12-Bars-68-g-Each/16339
http://www.iherb.com/Organic-Food-Bar-Active-Greens-12-Bars-68-g-Each/16327

i obv saw that but decided to ignore it, same for the passage abou avoiding grains (oats are grains obv). you dont cook them, just throw em into water and let them soak up.

real food > supplements,
vegan certified = its amino acid compositon will be shit

don't drink buttermilk unless you like lemon in your milk! its fucking GROOSSSS. i used to trust you dogmeat

i never knew about soaking oats either. do u soak with JUST water or add acid like lemon juice, vinegar, yogurt?

we are talking about oat flakes right? just water and a bit of jelly, mostly just water coz i m lazy and dont care

On May 18 2014 23:43 mnj wrote: don't drink buttermilk unless you like lemon in your milk! its fucking GROOSSSS.

Well f

On May 18 2014 21:44 k4ir0s wrote: Show nested quote + On May 18 2014 20:44 dogmeat wrote: wheres meat? lol.   On May 18 2014 20:10 k4ir0s wrote: 2595 + 1 meal containing meat. I'd like to eat oats, but I find them troublesome to cook. I bought steelcut oats in the past and found they take forever to cook. Maybe I'll give it another try

microwave with water in 3 minutes.

I started to be sick of them in the morning so I once tried mixing in Ketchup - it's actually pretty damn good :D
or with plain bananas also nice.

speaking of microwave - I microwave my potatoes and frozen veg+eggs now screw cooking :D

On May 18 2014 17:57 Nitewin wrote: Highcard - What do you eat for protein and carbs? Everything you listed is mostly good sources of healthy fats.

There is definitely an over eating of proteins. For most people if you hit 90g protein you are solid for the day. Animal proteins aren't as important either. If you eat some beef a couple times per month that is sufficient.

Eating chicken a little more frequent than beef is ok, but again not that important.

Eggs are pretty inexpensive and good source of proteins but not very environmentally friendly, terrible living conditions and eat soybean meal all day.

Fish/seafood is a little different. For instance, eating shrimp a lot might be pretty healthy and also fairly environmentally friendly meat source.




However, that meal I laid out has like 45-60g protein, so technically you don't need any or much more than that

For a second meal, easy to eat some sort of dish similar to central american staple food, rice/beans/lentils/sweet potato/quinoa mixture + steamed veggies or warmed spinach/kale. That will boost protein and fiber.

Easy to add in more oils, like olive oil or coconut oil, balsamic vinegar, as well as, healthy spices like turmeric, black pepper, iodine salts, hot sauces or hot peppers. Easy to make up a large batch of the mixture of food, eat cold or however.


As for quick meals, as people said, you can make up a batch of oat flakes with water or milk/halfnhalf/table cream and leave in fridge for 8h+ to absorb. Add in anything you want. The oat flakes is a good substitute for the bread in the 1st meal and can throw in most of the other components into the oat flakes



If you are going to eat a lot of chicken/beef/meats. It is most likely a good idea to marinade them, looks like marinaded meats cook more healthy by reducing the levels of the maillard reaction (carcinogen compounds from the outside of food overcooking/browning)

As for protein shakes, they are good alternative for after activity/workout but not needed if you normally eat a proper meal. If you are getting into whey, avoid all wheys with filler/additives. Try to just get pure isowhey with no artificial flavouring or sugars. Stevia is considered the 'healthy' sugar but even that can be cut and I think it shouldn't be consumed. Actual real vanilla bean, cocoa powder, 100% strawberry puree.

A mixture of vegan protein (usually just pea/rice proteins) + iso whey + strawberries = solid after workout shake

This is a good example of a solid whey

http://www.proteinco.ca/new-zealand-whey-protein-isolate/ (unflavoured version is best)

I heard from one of bruce lees movies that he works out on an empty stomach

Highcard - What do you eat for protein and carbs? Everything you listed is mostly good sources of healthy fats.[/QUOTE]

There is definitely an over eating of proteins. For most people if you hit 90g protein you are solid for the day. Animal proteins aren't as important either. If you eat some beef a couple times per month that is sufficient.

[/QUOTE]

true though I've read that sports medicine institutions recommend up to 120g protein per day for an athletic person, but since you're on the lighter side 90g makes sense. A high protein diet consisting to up to 35% of your total caloric intake will encourage optimal metabolic rate will ensuring the fulfillment of your daily protein requirements. if you're eating around 2500 calories eating 35% protein will equate in just under 220 grams per day which can be difficult (even more difficult if you're vegetarian as it becomes hard to not consume too much fiber), but since you're probably not worried about gaining fat since you're having trouble gaining weight at all you can definitely eat a large percentage of your diet in carbs, like 50-60% of your diet. In actuality the break down of your diet in proteins carbs and fats should be influenced by what works for you as an individual and what you're preference of eating is so that your diet is realistic and maintainable. Out of your total daily caloric goal I've came across 20-40% protein, 30-60% carbs, 10-30% fats.

animal proteins not important? 45g of protein per day? what kind of veggie broscience is that?