Do I eat enough calories?

[AnthonyJunior]

I only eat healthy. Whole grains cereal, bread rice etc all whole grain.. for protein i have chicken, tuna ( not to much cuz of mercury), Greek plain yogurt.. I cant do low carbs because then i feel sick during my workout! I try to limit simple sugars but again they help my training energy levels.. i eat orange juice, bananas and spoon of honey sometimes.. i don't really have meals i eat like 7 time a day about 200- 300 calories each time.. i have a food scale and carefully measure everything! i train very hard every day to complete exhaustion!

[Dan...]

I only eat healthy. Whole grains cereal, bread rice etc all whole grain.. for protein i have chicken, tuna ( not to much cuz of mercury), Greek plain yogurt.. I cant do low carbs because then i feel sick during my workout! I try to limit simple sugars but again they help my training energy levels.. i eat orange juice, bananas and spoon of honey sometimes.. i don't really have meals i eat like 7 time a day about 200- 300 calories each time.. i have a food scale and carefully measure everything! i train very hard every day to complete exhaustion!

Training that hard and limiting your calorie intake in the way that you are is far from ideal. Increase calories immediately.

[THE REED]

Its his total calorie intake relative to his maintenance that will determine how much fat he puts on with his lean mass. It doesn't matter if he eats straight up grilled chicken breast and vegetables, if he is eating at a significant surplus he will put on excess fat.

Basically he just needs to work out his maintenance level of calorie intake (trial and error is essentially the only way) then gradually increase his calorie intake above this level to the point that he is adding mass at a slow and steady rate (maximum of 1lb a week is a decent target). Obviously meeting protein and fat requirements is also essential.

Yeah but excess sugars and simple carbs sp.ike insulin levels and makes your body store fat... Its not just calories, but types of food make your body burn or store fat.

[Dan...]

Yeah but excess sugars and simple carbs sp.ike insulin levels and makes your body store fat... Its not just calories, but types of food make your body burn or store fat.

No this is not correct.

Doing some reading would be beneficial for you. My suggestion would be the stickies in the Nutrition section on bb dot com. They provide a pretty good run down on what information is most strongly supported by recent science. They also break down some myths that people subscribe to that makes losing fat and gaining lean mass more difficult than it needs to be.

In essence, focus on your macronutrient intake levels. Everything else (in particular meal timing) is either totally or largely irrelevant.

[THE REED]

Doing some reading would be beneficial to me? **** outta here with that condescending bull****.

Ive done plenty of reading, applying, trial and error, had success and failure with all of it. I know my nutrition. And, theres conflicting reports across exactly what the body does and how it does it. No one source is 100% correct.

I know this because... Uhhh... Ive done reading.

[Dan...]

Doing some reading would be beneficial to me? **** outta here with that condescending bull****.

Ive done plenty of reading, applying, trial and error, had success and failure with all of it. I know my nutrition. And, theres conflicting reports across exactly what the body does and how it does it. No one source is 100% correct.

I know this because... Uhhh... Ive done reading.

Apologies I didn't mean to sound condescending. If its working for you thats great and continue with what you are doing. Did not mean any offence.

[THE REED]

When you eat honey, your body can quickly convert it to glucose. Quick production of glucose results in a ****e in blood sugar. Your pancreas responds to this ****e by flooding your bloodstream with insulin to move glucose into your cells for use as energy. The faster your pancreas releases insulin, the more likely it is to release too much insulin, which could lead to excess insulin and hypoglycemia. Of course, glucose not used right away as energy is stored as fat for later energy use. That's why eating too much of any type of sugar can lead to weight gain

http://www.livestrong.com/article/46...insulin-****e/

[THE REED]

On eating excess sugar and simple carbs.


The BAD news is that it automatically shuts down your fat burn capacity and keeps it in low gear for quite a while, while actually promoting fat storage! The logic behind this is pretty simple if you remember why insulin is out there in the first place: With this massive dose of sugar going out into the blood, the body makes the assumption that it's getting a truckload of food (before the days of processed food, it was hard to achieve this kind of sugar-boost without extreme eating, so it makes sense). Since the load of food is obviously so significant that you need to store EXCESS energy (as in shoving it into the muscles), what kind of moron wouldn't grab the opportunity to refill the other form of energy storage: Your body fat!



Guess where I got this?.


Bb.com

[Funky_Monk]

The live strong site is really quite helpful. I've read alot of stuff on there.
Ultimately its about balance and finding what works for you. We are all different genetically so it stands to reason we will all respond differently to diffeerent food groups.

I'd highly recomend getting tested for body fat etc liek I have done recently. Will aid you when reading articles to know where you are currently. Then of course keep monitoring it.

[Dan...]

Do you know of Alan Aragon? He is basically the nutrition guru over at bb.com.

This is a good read he linked back in July 2011:

http://weightology.net/weightologyweekly/?page_id=319

Here is where he linked it:

http://forum.bodybuilding.com/showth...es+weight+gain

Post #29.

Also, if I wanted to I could find some absolutely ridiculous write-ups on bb.com. I recommended reading the stickies, not just general information posted by anyone. If you gave me time and access to medical library archives I could probably find studies suggesting cigarettes are an appropriate treatment for lung cancer.

Again though, you are getting results and enjoy your approach. In the end that is all that really matters and I wasn't trying to call you out on what you are doing or anything, just providing information to the OP.