Take everything you ate today and add a bit more to it (ie, if something was 1/4 cup, make it 1/3 a cup, if something was 2T make it 2.5T, if something was 3 oz make it 4 oz..
Hey MissJane I've been using olive oil for every vegetable I cook (cauliflower, cabbage), my shake = tofu, skim milk, PB, whey protein, strawberries; and I'm vegetarian so no meat or eggs :'( I have at least one serving of yogurt and walnuts everyday and I still cant reach the freakin mark Its really frustrating.
what is your fat % look like? I find I can beef up my calorie count by adding things like little cheese, nuts, olive oil, avocado, and whole fat (or low fat) yogurt. I was so used to eating where I avoided anything that wasn't "fat-free" or "extra-lean" that it took a little while to get used to having a little fat again. Fat has the most calories (9 per gram) so adding a little fat can really help if you're short on calories but don't feel like eating a ton of food.
edited: saw your new post, try going to lowfat or whole milk instead of skim. what about grains? ever tried quinoa?
HazelDazel - I've been considering switching to whole milk but I figured I'd do that at stage 2. Or dyu think I should do it right away? I went crazy looking for quinoa!! I went to pathmark, stopnshop, cvs, farmers market - and every other place that has groceries near where I live and people hadnt even heard about it!!
is that all you eat in a day? I would be starving!
It looks like:
a protein shake made with PB, tofu and milk
a protein bar
then a snack (?) of lentils, plum, cottage cheese and walnuts?
That would maybe get me to lunch ( i don't do lentils so I don't know how much 150 calories worth is).
I would swap out the protein bar for some real food, for starters. And add more food.
If your stomach can't hold more (lucky girl) then look for calorie dense food, like nuts, cheese, meat (chicken, fish, beef?)
go for the whole milk now, even stage 1 is intense and your body needs the fuel. I crunched your numbers (hopefully i didn't screw up the math) and this is what I got:
Try looking for quinoa at Trader Joe's or Whole Foods or some other healthy type place. Just make sure you're adding healthy fats like avocado or stir-frying with sesame oil and you'll be able to boost your calories. My DH had a similar problem where he was doing a BB bulk program and had to boost his calories to like 3,500 a day. The first few days were wretched for him but he quickly adjusted.
P.S. I'm assuming this is just what the OP has eaten so far today, not the total for the day...
P.P.S. Eat yer veggies, veggie girl!
Mimipope.. I dont want to keep this up coz then my body'll go into starvation mode and I will NEVER lose the 15 lbs of fat that seemed to have made a permanent home on my bottom and thighs as fat pockets. I look ridiculously out of shape when I put on jeans and a normal tee and have to go out of my way to shop for stuff that goes beyond my thighs.. its a curse I tell ya.
Lentils are very filling coz of their fiber content which keeps your appetite in control. That, is exactly the problem here. Coz I want the protein but alsoneed to eat more.
I have nuts and cottage cheese on a daily basis. No Chicken fish and beef though - I'm vegetarian.
HazelDazel - I'm quite lost with some of the abbreviations here - HH? OP ?
Whole milk and avocado. Got it. I'm going to shop for one of those huge cartons of veggies at the market this weekend and make you proud :P Thank you
And yes youre right. This is only until now. Since then, I've stuffed myself with 2 slices of whole wheat bread with grains, 2 tbsp PB and am looking to get 3 more slices with some cabbage stir fried in olive oil. I'l post it all on my training log NROL4W: Stage 1 - Day 1 : Comments and advice GREATLY appreciated ^_^
at the end of today
DH: darling Husband/darn Husband/doofus Husband (see also DD (daughter), DS (son), DW)
OP: original poster (the one who started the thread)
DW? Dear Woman? Darling Water? Damn Waiter?
LiftLike . . ..Can't help you on diet, sorry; without meat I'd be starving too! I don't know how anyone can possibly hit 2000 calories as a vegetarian. I hope you figure it out, though; the program works great as long as you can fuel yourself.
Darling water, damn waiter, doofus husband .. you guys are HILARIOUS!!
Well, Lancelots that really dont help me much but thanks anyway ^_^
One way or another, I WILL get there
Food:
Whey Protein 120 Cal - 24P - 3F - 10C
P.B. 210 Cal - 8P - 18F - 6C
Extra Firm Tofu 70 Cal - 7P - 5F - 2C
Skim Milk 80 Cal - 8P - 0F - 12C
Protein Bar 240 Cal - 18P - 12F - 22C
Lentils 150 Cal - 9P - 2F - 20C
Plum 30 Cal - - - - - - - - - 8C
Cottage Cheese 90 Cal - 16P - 1F - 4C
Walnuts 180 Cal - 4P - 17F - 5C
4 Whole wheat bread slices - 440 Cal - 20P - 4F - 84C
2 tbsp PB - 210 Cal - 8P - 16F - 6C
3 tbsp Olive oil +1/2 cabbage 210 Cal - 4P - 2F - 20 C
Net : 2040 Cal
135P / 91F / 179C
Okay, so I overdid it 'coz I tried to eat everything in sight, but at least now I know its possible!
Another negative, too many carbs. Got to find a substitute for bread.
Thank you so much for your help, folks []
Last edited by liftlikeamanlooklikeagod : 07-28-2009 at 10:17 PM.
How about adding some cheese, string cheese or something. Should give you some more protein + fat to offset the bread. You could even make a cheese sandwich using the 2 slices of bread w/ some veggies on it, pretty tasty. If you really need some calories add something like avocado to it.
Whey Protein 120 Cal - 24P - 3F - 10C
P.B. 210 Cal - 8P - 18F - 6C
Extra Firm Tofu 70 Cal - 7P - 5F - 2C
Skim Milk 80 Cal - 8P - 0F - 12C
Protein Bar 240 Cal - 18P - 12F - 22C
Lentils 150 Cal - 9P - 2F - 20C
Plum 30 Cal - - - - - - - - - 8C
Cottage Cheese 90 Cal - 16P - 1F - 4C
Walnuts 180 Cal - 4P - 17F - 5C
So, one serving of fruit and no servings of vegetables? You could easily increase your calories and get some higher quality nutrition by adding a salad with a bit of lettuce, bell peppers, carrots, etc. and topping it with beans or lentils, nuts or seeds of some kind, and
a bit of olive oil.
Ha! I copied and pasted something I had posted on a message board and emailed it to my DF (dear fiancee) one day... he didn't know what DF was.... asked me if it meant he was a "dumb f*ck"
how about a bigger serving of cottage cheese? I have 5-6 oz every time I eat cottage cheese. I'm still not quite clear on what your lunch and dinner are, make sure they are distinct meals (yes, with snacks in between!) Big salad with beans and avocado on it at lunch would be good, and like pp's mentioned, lots of veggies at dinner - like, a huge serving and make sure you're generous with your olive oil or maybe add a spicy peanut sauce and make a yummy stirfry. That would definitely up your calories!
Also, cheese on salads is good. I eat huge salads at lunch almost every day; 2 quart tupperware dish full: mixed salad greens, spinach, carrots, bell peppers red and yellow, avocado, tomato, sugar snap peas, celery, cucumber, cheese cubes or string cheese sticks sliced up, and I put tuna, turkey, or salmon on it for protein, but you could put whatever you use for protein. I also use two servings of Italian dressing (4 Tbsp). Those salads are yummy!
Also yummy is cottage cheese with cubed fruit; right now I'm on a mango kick; cubed mango in a cup of cottage cheese is awesome!
Getting Sufficient Calories
Its really frustrating.
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