Location: Doesnt matter.... at 19 years old and only 124 pounds you cant see me....Lol!
Posts: 123
still working out... but i need more food...
Hey... havent posted in a while...
Well I have been working out for half a year now
I gained 20 llb's of muscle (i hope!)
starting out at 103 llbs im now around 123 (obviously)
but its been slowing down lately...
my right shoulder blade hurts if i work out my arm too much... like as if im working it to the maximum -but i have to if i want to grow..
i think my problem is -im not eating well
im working out hard -but without food im just hurting myself
but its hard for me to eat a lot while im in college on a crazy schedule!
I'm supposed to be aeting like 3000 cals!!
thats a lot -at least for me
i have a bagel and 4 eggs with cheese in the morning -1000 cals -thats my biggest meal of the day
throughout the rest of the day i try to get in a peanut butter snadwich, some more cheese sandwiches and sometime noodles, if im lucky some meat...
I need help
what foods have a lot of calories and can help me get my goal in for the day and are not so time consuming?
Do you live on campus at your college? Maybe your college is different then mine but I go eat at the dining hall a couple times a day by myself becaue none of my friends eat as much as me. I'll bring a book so I can sneak in some studying while I am at it. If your schedule is really crazy and you live off campus then I would pack up whatever I could the night before and carry it with me around school and eat between classes, etc. And I hope by noodles you don't mean ramen noodles, those things are terrible. I bought a few boxes as emergency rations and ended up donating them to in a food drive. It sounds like your not eating well AND your not eating enough. I'm sure the other posters will give you better tips on what foods exactly you should be looking for. As for the shoulder blade, I would probably see a doctor or at least stop doing whatever exercise is aggrivating it.
A gallon of milk is over 2000 calories, chuck full of protein and is ultra cheap, try and drink 1 every day. If you can't on your first try it's no problem, just try drinking more every day until you get the gallon in. That's along with the other food you eat.
That's not a textbook way to eat, but considering you have trouble getting calories in and are on a budget, this is a simple solution and time-proven to work.
As for your arms, at your weight there's no need to do arm exercises at all. Rows, pull-ups (or pull-downs) and bench presses (or dips) already work them enough. Simply try to use more weight or do more reps every time you do these exercises and you should be set.
I'll second the milk recommendation, it's cheap and efficient. How about a can of mixed nuts? High in calories, and you don't have to eat very many of them for it to be a full serving.
Also, get some bananas. They are 50 cents per pound here. At about 100 calories a piece, you could eat a couple of those a day and it would be very cheap.
If the shoulder hurts, take a few days or a week off from using it. Give it some time get better.
Don't buy roasted nuts...go to the baking aisle at the grocery store and pick up raw almonds or walnuts, and you don't have to buy the fancy name brand...get the off-brand.
And like Erik said, I'm not sure how you can't get enough food at college. When I was in school, you could buy a 6-meal plan, meaning I could go to the cafeteria 6 times per week and eat all I wanted. If you do this once a day, you could easily eat 1,500 - 2,000 calories in one meal. I had a buddy who played football and was trying to bulk up during the off-season - he would bring his books in there and study in the evening while spending about 3 hours at the table. He would eat at 4:00, study for a couple hours, and eat again at 6:30.
Use FitDay - Free Weight Loss and Diet Journal to track your food for a day... I thought I was eatting alot of calories until I used it, and realized I was off by 1000 cal a day to gain. Also, it breaks out your fat, carbs and protein as a percentage.
If you are like me, and don't really like eatting too much because it makes you feel gross, try protein shakes. I get about 20% of my daily cals from them - easy to down and portable too. You can buy mix or get drinking boxes.
Regarding Berardi's massive eating calorie calculations... sorry, but they are cracked out. Maybe for a certain population of super-ectos they are correct, but for most it's just a recipe to getting massively fat.
For example, the recommendation for me, at 160lbs, 15% bf, 3 weight lifting sessions is 3950 calories (!!). That's 24.7 kcals per pound of body mass.
Sorry to go offtopic, but as a word of warning to the OP, don't get carried away and overdo your eating, and as nickd30 mentioned, definitely keep track of what you're taking in.
Sure go ahead and make it chocolate milk, if it's gonna make you drink the whole thing .
And yeah it seems like a lot. That's why you should work up to a gallon a day and not do it right off the bat. But you will get used to it pretty quick. It took me less than a week, but then again I was heavier than you when I started.
Also, don't be scared of putting more weight on the barbell each time you train, especially your squats!
To those who say he shouldn't eat too much... this person weighs 120 pounds at a grown age, so I think that the volume of food he can stomach in a day right now might not even be enough to put him at an healthy weight, whether it's chicken and salad or mac donald's.
Drink a 16oz glass of milk with every meal. Drink one protein shake before your workout and one after (that also takes care of two meals and is prob around 1000 cals right there) also made with milk. That should be a total of 96oz of milk (almost a gallon). Buy a frozen bag of whole skinless boneless chicken breast and get creative. For inbetween snacks, try carrots/celery with peanut butter. Bananas are also a good choice as mentioned. It's not that hard to come up with the cals on paper. It gets tougher when you get tired of eating it.
still working out... but i need more food...
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