Just not eatting enough - help!

[tall_drinka_h20]

I am 2 weeks into Hyp I - the workout is going well, moving up in weights and adjusting to the variable sets/reps... but I am struggling to add weight, and in fact am losing weight from the high rep sets... I worked out that I need 4000 cals a day, and am getting close to 3600 with 2-3 protein shakes, 30f, 30p, 40c, but feel like I am gonna barf at times. My co-workers all think I have an eating disorder, I am sure! Any advice on a few things I can add to help out? Going heavy on the cottage cheese, yogurt in my shakes, nuts, tuna, other meat, eggs and brown rice.

[PowerManDL]

Honestly, the quickest way is to get some nutrient-dense sources. Olive oil, peanut butter, almonds, coconut milk, and even limited amounts of junk food like pizza can go a long way. Fats and protein tend to fill you up, while carbs can tend to increase hunger, so keep that in mind too. Pasta and things like potatoes can go a long way as well.

Trying to get 3000+ calories of "clean food" is a waste of time IMO unless you've just got a huge appetite. You'll just get sick of force feeding yourself. Make sure the protein intake is tight and you've got mostly "healthy" foods in there, then throw in the extras to make totals.

Once you're over maintenance calories with protein needs met, your body doesn't particular care where the excesses come from.

[papperclippy]

I am with you in the eating department. I am trying to consume at least 3500 cals a day. I started to measure and record how much I eat, and on a normal work day I am lucky to eat 2500 cals. It is hard to eat lots of food to gain weight, especially healthy food.

[massiveian]

Back in the day, when i had plenty of time and could dedicate myself to the gym I used to consume about a million calories a day (maybe a tad of a exageration) to keep up with my workouts.

My key was breakfast cereals for the carbs (i found i could eat loads of weetabix quickly) and egg white for the proteins. I used to drink about 30 egg whites a day, i know some people think thats horrible, but once you get over the initial few days you can just down the egg protein super quick and its not filling at all.

[MPaquin]

Cassein protein. One before bed, and one in the morning.

[tall_drinka_h20]

Ya, need to get more in me at breakfast and will definitely check into the cassein.

[Brentv]

Are you aware of the "gainers" that are available? I'm using Cytogainer protein shake with the following macros (if mixed with water):

580 Calories
Protein: 55g
Carbs: 75g
Fats: 5g

This is lower fat than the one you're using, so you may find it less filling.

Use 16 ounces of 2% milk instead of water for an additional 240 Cals, 16g protein, 24g carbs, and 10g fat.

That makes an 820 Calorie shake that you can drink in 5 minutes, and it's good clean food. Drink it on the way to work or wherever.

It's the only way I can hit 4000 Calories of clean food. The flavors are all delicious, though you'll probably want to stock several flavors to provide some variety. There are other brands that may be equally good.

Brent

[Karen P]

I've heard of people actually mixing raw eggs in their protein shake. I know it sounds discusting but it's a way to get down a lot of caolories at once. There's just not enought to time in the day to eat enough to gain weight for some people. You have to get creative and drinking eggs is a start. Good Luck!

[maxattack]

I am in the category of trying to eat enough all the time as well....around 3600-3800 cals a day from mostly all clean food. It's white a bit of food in terms of veggies, nuts, meat, cheese and food like that, but i have found homemade smoothies to be a good calorie dense snack.
I use my imagination and make up stuff, but cottage cheese, nuts or nutbutters, sugarfree yogurt, milk, and protien powder blends are usual ingredients. Stuff like a little frozen fruit, canned pumpkin, splenda, coco-powder, cinnamon, and instant coffee mix can really add flavor to different mixes.

[tall_drinka_h20]

Not to mention expensive!

[former fat guy]

a tablespoon of flaxseed oil in each of your shakes would add about 120 cals per shake for no additional volume.

[LisaC]

Originally Posted by Karen P

I've heard of people actually mixing raw eggs in their protein shake. I know it sounds disgusting but it's a way to get down a lot of calories at once. There's just not enough to time in the day to eat enough to gain weight for some people. You have to get creative and drinking eggs is a start. Good Luck!

I do this - it's called eggnog. Quick and easy in the Magic Bullet. Add some nutmeg, save the brandy.

Originally Posted by former fat guy

a tablespoon of flaxseed oil in each of your shakes would add about 120 cals per shake for no additional volume.

mmm. good.

[Blindside361]

Originally Posted by Karen P

I've heard of people actually mixing raw eggs in their protein shake. I know it sounds discusting but it's a way to get down a lot of caolories at once. There's just not enought to time in the day to eat enough to gain weight for some people. You have to get creative and drinking eggs is a start. Good Luck!

I used to do this. Then I read you don't get all the protein from an egg if its raw. On top of that apparently their is a higher risk of bacteria. Not sure how accurate it is but it made me stop putting eggs in my shake, heh.

[Chris Correia]

I think PMDL gave you some great leads. IMO you should re-read his post; any combination of his suggestions would work.

Just to add my own two cents: 3500 - 4000 calories is not that hard. Doing it "clean" might be the matter, depending on how you define clean. Lean ground beef, tuna, chicken breast and veggies won't cut it.

Any dairy should be whole milk based (milk, cottage cheese, etc). An extra quart of whole milk a day will help. Nuts are really good, though expensive. Peanuts and peanut butter are cheaper.

Slam three shots of olive oil a day!

Pizza. My son has bulked up by pretty much eating a frozen pizza most days (just because they are so cheap and convenient).

Gainer drinks are generally full of a bunch of crappy carbs. Better to go with proteins and, for caloric bang for your buck, fats/nuts/oils.