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On October 12 2012 15:44 theJob wrote:Show nested quote +On October 12 2012 00:46 kaluro wrote:On October 12 2012 00:27 AoN.DimSum wrote:
how much do you weigh kaluro? A little over 90kgs (200LBS) But back when I weighed 66kg (~145LBS), I also had to eat 4000+kcal to gain any type of weight. It's the metabolism ;-). I have ectomorphic traits though, Long legs, long arms, short upper body, small skeleton.. I'm like 70% ectomorphic and 30% mesomorphic by the looks of my composition. I stay very lean but wasn't all that super skinny before I started working out, and I gain weight at a decent pace once I eat enough. I've gone from 60kg to just under 80kg and I also am a really hard gainer. How fast are you gaining weight and how do u manage to eat 5000kcal per day?
I don't really measure the speed at which I gain weight, I more use the mirror and my strength stats to measure my progress.
I just make a foodplan.. for example, my breakfast = 150g of oatmealpowder + 60g of whey protein + 500ml of whole milk.
That's ~900-950kcal right there.
Then I eat at 10:00 AM, 12:30 PM, 3:00 PM, 6:00PM, 9:00PM and a 400ml whole milk + 50g of cassein shake at 11:00PM
I'd take like 150g of rice (weighed uncooked) + 200 to 300g of meat/fish or some eggs and some vegetables per meal.
Or potatoes.. or pasta, or protein pancakes.. just as long as I meet my macro requirements.
I can eat endless amounts of food, you just have to start eating more every day to really build up that big appetite.
I make my food during sunday night and wednesday night, for the next days and just take it to work. During the weekends I just cook at home.
When I don't feel like eating all that much, I would just drink a lot of whole milk that day or get some junk food going, I don't get fat easily at all anyway  .
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wow insane amount of eating! That's impressive.
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England2662 Posts
I'm in need of high fibre foods that are somewhat conducive to a 2g of protein per kg diet at around 1800 calories.
I'm getting about half my fibre a day while eating high-fibre cereal and vegetables/fruit. Is there some magic thing I'm missing?
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On October 16 2012 06:21 Flicky wrote:
I'm in need of high fibre foods that are somewhat conducive to a 2g of protein per kg diet at around 1800 calories.
I'm getting about half my fibre a day while eating high-fibre cereal and vegetables/fruit. Is there some magic thing I'm missing?
"High-fibre" cereal - what kind of cereal is this? If you eat natural cereal like pure oatmeal the fiber content is like 14g/100. Otherwise the only thing you should do is eat more vegetables, you can't get a more perfect vegetable than broccoli
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On October 16 2012 06:21 Flicky wrote:
I'm in need of high fibre foods that are somewhat conducive to a 2g of protein per kg diet at around 1800 calories.
I'm getting about half my fibre a day while eating high-fibre cereal and vegetables/fruit. Is there some magic thing I'm missing?
You mean, something like... beans? Beans are amazing.
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England2662 Posts
On October 16 2012 17:18 Sinep wrote:Show nested quote +On October 16 2012 06:21 Flicky wrote:
I'm in need of high fibre foods that are somewhat conducive to a 2g of protein per kg diet at around 1800 calories.
I'm getting about half my fibre a day while eating high-fibre cereal and vegetables/fruit. Is there some magic thing I'm missing? "High-fibre" cereal - what kind of cereal is this? If you eat natural cereal like pure oatmeal the fiber content is like 14g/100. Otherwise the only thing you should do is eat more vegetables, you can't get a more perfect vegetable than broccoli
The cereal isn't a special brand, but just Wheat Brans or Oats that happen to be high in fibre.
I ate a bunch of broccoli at lunch today and I apparantly only hit 30% of my daily recommended fibre.
Seriously how do you eat that much fibre in one day.
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Zurich15328 Posts
Since vitamin D supplements have been suggested for people with little exposure to sunlight: Is there also a natural nutritional source for vitamin D? As in, real food, not supplements, that contains vit D?
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On October 16 2012 22:29 Flicky wrote:Show nested quote +On October 16 2012 17:18 Sinep wrote:On October 16 2012 06:21 Flicky wrote:
I'm in need of high fibre foods that are somewhat conducive to a 2g of protein per kg diet at around 1800 calories.
I'm getting about half my fibre a day while eating high-fibre cereal and vegetables/fruit. Is there some magic thing I'm missing? "High-fibre" cereal - what kind of cereal is this? If you eat natural cereal like pure oatmeal the fiber content is like 14g/100. Otherwise the only thing you should do is eat more vegetables, you can't get a more perfect vegetable than broccoli The cereal isn't a special brand, but just Wheat Brans or Oats that happen to be high in fibre. I ate a bunch of broccoli at lunch today and I apparently only hit 30% of my daily recommended fibre. Seriously how do you eat that much fibre in one day.
What's the amount they recommend that you're trying to hit?
Don't know about the rest of you, but when if I eat 1600kcal on a high protein diet my digestion is completely fine as long as I get 500-700ish grams of assorted vegetables daily.
For me personally it's very obvious when I've been skimping on fiber because my I get intense pains when I take dumps and it's mostly diarrhea.
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On October 16 2012 22:39 zatic wrote:
Since vitamin D supplements have been suggested for people with little exposure to sunlight: Is there also a natural nutritional source for vitamin D? As in, real food, not supplements, that contains vit D?
shiitake mushrooms, walnuts, fatty fish
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England2662 Posts
On October 16 2012 22:52 Sinep wrote:Show nested quote +On October 16 2012 22:29 Flicky wrote:On October 16 2012 17:18 Sinep wrote:On October 16 2012 06:21 Flicky wrote:
I'm in need of high fibre foods that are somewhat conducive to a 2g of protein per kg diet at around 1800 calories.
I'm getting about half my fibre a day while eating high-fibre cereal and vegetables/fruit. Is there some magic thing I'm missing? "High-fibre" cereal - what kind of cereal is this? If you eat natural cereal like pure oatmeal the fiber content is like 14g/100. Otherwise the only thing you should do is eat more vegetables, you can't get a more perfect vegetable than broccoli The cereal isn't a special brand, but just Wheat Brans or Oats that happen to be high in fibre. I ate a bunch of broccoli at lunch today and I apparently only hit 30% of my daily recommended fibre. Seriously how do you eat that much fibre in one day. What's the amount they recommend that you're trying to hit? Don't know about the rest of you, but when if I eat 1600kcal on a high protein diet my digestion is completely fine as long as I get 500-700ish grams of assorted vegetables daily. For me personally it's very obvious when I've been skimping on fiber because my I get intense pains when I take dumps and it's mostly diarrhea.
I'm just trying to hit the recommended daily. I have problems with digestion and I figure getting up to the recommended fibre might help allieviate them.
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On October 16 2012 22:43 mordek wrote:
Fish and milk I believe.
yup fat fish,milk, butter (has a ton of vitamin A and D) Alfalfa got alot of it as well. Eggs have some vitamin d too
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On October 17 2012 01:24 Flicky wrote:Show nested quote +On October 16 2012 22:52 Sinep wrote:On October 16 2012 22:29 Flicky wrote:On October 16 2012 17:18 Sinep wrote:On October 16 2012 06:21 Flicky wrote:
I'm in need of high fibre foods that are somewhat conducive to a 2g of protein per kg diet at around 1800 calories.
I'm getting about half my fibre a day while eating high-fibre cereal and vegetables/fruit. Is there some magic thing I'm missing? "High-fibre" cereal - what kind of cereal is this? If you eat natural cereal like pure oatmeal the fiber content is like 14g/100. Otherwise the only thing you should do is eat more vegetables, you can't get a more perfect vegetable than broccoli The cereal isn't a special brand, but just Wheat Brans or Oats that happen to be high in fibre. I ate a bunch of broccoli at lunch today and I apparently only hit 30% of my daily recommended fibre. Seriously how do you eat that much fibre in one day. What's the amount they recommend that you're trying to hit? Don't know about the rest of you, but when if I eat 1600kcal on a high protein diet my digestion is completely fine as long as I get 500-700ish grams of assorted vegetables daily. For me personally it's very obvious when I've been skimping on fiber because my I get intense pains when I take dumps and it's mostly diarrhea. I'm just trying to hit the recommended daily. I have problems with digestion and I figure getting up to the recommended fibre might help allieviate them.
You can do some simple exercises which help a lot with constipation/digestion in general, the difference is very noticeable when I do them compared to when I don't.
The best is an exercise which works the abs, loins and the muscles on your side, below the ribs. You can do a few reps easily in bed or a mat in less than a minute.
To do the exercise, lie on your back, fold your arms on your chest, raise your head and shoulders slightly to lift them clear and sway from side to side, bending at the waist but not twisting your spine. Do as many reps as you're comfortable with.
This is one of Sanford Bennett's whole-body workout exercises, the rest are also pretty good if you want to tone/build your whole body.
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The add vitamin D to milk by the way so it's technically not a natural source...
Fatty fish/shellfish are pretty much the only foods with vitamin D but not in any significant amounts.... it's pretty much supplement or get outside.
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How many IU of vitamin D are ideal? Any good places to buy it? I know its been mentioned but searching the old thread for vitamin D yielded a billion results.
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Why does water taste so bad in the morning? I've read some benefits about drinking a bottle of water after waking up.
@Froadac: iHerb, 5000 IU per cap is good I think
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On October 17 2012 10:43 eshlow wrote:
The add vitamin D to milk by the way so it's technically not a natural source...
Fatty fish/shellfish are pretty much the only foods with vitamin D but not in any significant amounts.... it's pretty much supplement or get outside.
Alfalfa has more than fish
http://en.wikipedia.org/wiki/Alfalfa
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On October 17 2012 18:10 rEiGN~ wrote:
Why does water taste so bad in the morning? I've read some benefits about drinking a bottle of water after waking up.
@Froadac: iHerb, 5000 IU per cap is good I think
Water tastes great in the morning whatre you talking about ;o!
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I'm switching to running for a while (thinking about a month to start to see how I feel about it) from weightlifting (reasons: preparing for a charity race + beautiful weather + half-marathon training)
How should I adjust my diet in terms of macro compositions? So currently, my diet is definitely very meat-/fish-heavy, I still want to do as much paleo as possible, but I'm guessing I should increase my carb intake(??? I really have no idea).
Edit: some distances
I'm currently doing frequent 40-minute runs, and depending on how I feel and the roads I take, that's somewhere between 6 to 8 km. I'm aiming for 50 km a week to start.
Edit two:
I don't feel drained during my runs, or out of energy, I'm just curious as to whether I'd need to switch up what I eat since I'm exercising differently now.
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On October 20 2012 21:25 Cambium wrote:
I'm switching to running for a while (thinking about a month to start to see how I feel about it) from weightlifting (reasons: preparing for a charity race + beautiful weather + half-marathon training)
How should I adjust my diet in terms of macro compositions? So currently, my diet is definitely very meat-/fish-heavy, I still want to do as much paleo as possible, but I'm guessing I should increase my carb intake(??? I really have no idea).
Edit: some distances
I'm currently doing frequent 40-minute runs, and depending on how I feel and the roads I take, that's somewhere between 6 to 8 km. I'm aiming for 50 km a week to start.
Edit two:
I don't feel drained during my runs, or out of energy, I'm just curious as to whether I'd need to switch up what I eat since I'm exercising differently now.
Usually more fruits/sweet potatoes type stuff.
If you're not allergic to white rice or white potatoes those tend to be OK too.
I'd still stay away from most grains, especially wheat
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EPT
