fatalPORKshank's picture
fatalPORKshank
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First attempt at eating clean, how do I eat enough?!

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I've never had an issue getting enough calories when most came from McDonald's but now I'm having trouble hitting 2950cals/day. I'm posting the general outline of my diet in hopes that I can get some feedback on where to add calories and what those calories should be.

I'm currently running my 1st cycle of test e 600mg/week.

27
190lbs
5'9"
14%bf

Strength is coming up well, but I'd like to hit 200lbs (as lean as possible) on this cycle and I'm having trouble eating enough.

Workout Days (0500 Workout)

0400 - Wake up

0430 - Pre workout shake (260 cal, Carbs - 44g, Fat - 1g, Protein - 20g)
1. Scoop Whey protein powder
2. Scoop waxy miaze powder

0700 - Post workout shake (299 cal, Carbs - 38g, Fat - 0g, Protein - 36g)
1. 1.5 scoops whey protein powder
2. 40g dextrose

0830 - Breakfast (697 cal, Carbs - 92g, Fat - 13g, Protein - 50g)
1. 1 cup egg beaters
2. 1 whole egg
3. 1/3 cup fat free shredded cheddar cheese
4. 1 cup quaker oats
5. 2tsp brown sugar
6. 1/4 cup sunmaid rasins

1130 - Lunch 1 (370 cal, Carbs - 23g, Fat - 24g, Protein - 21g)
1. 45g roasted salted almonds
2. 5.3oz flavored greek yogurt

1400 - Lunch 2 (741 cal, Carbs - 85g, Fat - 12g, Protein - 73g)
1. 10oz oven baked chicken breast
2. 200g baked potato
3. 150g baked sweet potato
4. 1/4cup fat free shredded cheddar cheese
5. 1tsp brown sugar
6. 1tbsp margarine

1700 - Evening Feeding (~ 500cal, Carbs - ~40g, Fat - ~20g, Protein - ~40g)

***This meal varies a lot depending on what the wife feels like making. I adjust this meal to try to meet the daily goals, sometimes I just can't force enough food down in one sitting to meet my caloric goals.

This meal usually includes about a 5-9oz lean meat (Fish, chicken, or beef), baked potato, a salad and/or steamed veggies.

1945 - Pre Slumber Shake (266cal, Carbs - 17g, Fat - 2g, Protein - 44g)
1. 1 cup skim milk
2. 1.5 scoops (48g) ON Casein

**I'll add another cup of milk or some natural peanut butter to make up some calories at this point as well.

2030 - Bed

This comes out to under 2900 calories. Add an hour and a half workout and I need another 300+ calories just to cover that.

On Non Workout Days the only real difference is no post workout shake. However, if I decide to do some cardio at some point during the off day, I have a post workout following that.

I'm never hungry and have a hard time eating some meals. Healthy food is so damn filling!

I don't eat many veggies but the wife got me started on a jucing kick and I have at least 1 16oz fresh juice a day to cover the micronutrients,

Any suggestions would be greatly appreciated. I've seen about 5 lbs (probably mostly water) in the first couple weeks, now on week 5 and it's been sitting at about 190 for the past 2 1/2 weeks.

Timetomoveup's picture

3 WHOLE EGGS, 5 EGG WHITES, 2 TURKEY SAUSAGE PATTIES, 3 TBL METAMUCIL, .5 TBSP OLIVE OIL (USED FOR COOKING)

12 OZ CHICKEN, 1 1/2 CUP SWEET POTATOE

12 OZ GRILLED CHICKEN, 1 CUP QUINOA

12 OZ GRILLED CHICKEN, 1 CUP QUINOA

1 PROTIEN SHAKE

1 PROTIEN SHAKE WITH 2 TBL HONEY

8 OZ STEAK, 3 CUPS SPINACH, ½ TBSP OLIVE OIL (USED FOR COOKING)

3728 CALS / 445 G PRO / 245 G CARBS / 101 G FAT

90% of CARBS by 2pm

Just thrown together right quick but I like to stick to simple items that can all be pre cooked at the beginning of the week. Its not perfect but sometimes keeping it simple just works.

XvBeast's picture

add more steak , take out the simple sugar. get up to 4000 cals w/ 2.2g of protein x body weight