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Calories intake on workout and rest days

Calories intake on workout and rest days

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nyyanks937
nyyanks937 g Yevgeniy Kruchenetskiy
86 Post(s)
86 Post(s) Gender: Male Goal: Gain Muscle Date Joined: October 10, 2017
Posted
Posted By: Scott_Herman

Well.. you can increase it slowly, yeah. But if you haven't been seeing the results you want, it's only a 200-300 calorie jump from 2300 - 2600 right? So I would do it over maybe 10-14 days if you can.

 

You can keep the carbs at 250g on workout days then - sorry for throwing so many numbers at you, but with all the posts I do it's hard to remember exact numbers I have given people all the time haha.

 

But yeah, aside from that, work on hitting those numbers over the next week or so 😊 

Haha no problem, I don't expect you to remember all of the advise you've given me! Anyway, you said earlier that you'd give me some suggestions on what to eat to help get some extra calories. I already eat coconut oil, nuts, peanut butter, and avocados. I like these because they're all really calorie-dense so I can eat a small amount of them and still get a good number of calories. Any other calorie-dense foods you can suggest?

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: nyyanks937

Haha no problem, I don't expect you to remember all of the advise you've given me! Anyway, you said earlier that you'd give me some suggestions on what to eat to help get some extra calories. I already eat coconut oil, nuts, peanut butter, and avocados. I like these because they're all really calorie-dense so I can eat a small amount of them and still get a good number of calories. Any other calorie-dense foods you can suggest?

Well you could get more nuts - maybe some cashews or walnuts. Oily fish like salmon or tuna is AWESOME for boosting protein and fats. Greek yoghurt can be good for both too. If you have room to add carbs, get some more oats down the hatch or some beans, they're both foods that are carb based but will also give you a bit more protein too 💪 Check out this list if I haven't shown it to you before as well: http://muscularstrength.com/article/healthy-shopping-list-for-life

Need 1 on 1 coaching? Send me a direct message to learn more!
nyyanks937
nyyanks937 g Yevgeniy Kruchenetskiy
86 Post(s)
86 Post(s) Gender: Male Goal: Gain Muscle Date Joined: October 10, 2017
Posted
Posted By: Scott_Herman

Well you could get more nuts - maybe some cashews or walnuts. Oily fish like salmon or tuna is AWESOME for boosting protein and fats. Greek yoghurt can be good for both too. If you have room to add carbs, get some more oats down the hatch or some beans, they're both foods that are carb based but will also give you a bit more protein too 💪 Check out this list if I haven't shown it to you before as well: http://muscularstrength.com/article/healthy-shopping-list-for-life

Actually I already eat all of the foods you mentioned except salmon haha. I looked at that list...it says not to eat raisins because they're "loaded with sugar." But raisins are just dried grapes...so isn't the sugar in them natural like in any other fruit? Or do they add extra sugar to raisins? I'm asking because I eat raisins with nuts to give them a little bit of extra flavor.

jmboiardi
jmboiardi p John M Boiardi
2.6K Post(s)
2.6K Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted
Posted By: nyyanks937

Actually I already eat all of the foods you mentioned except salmon haha. I looked at that list...it says not to eat raisins because they're "loaded with sugar." But raisins are just dried grapes...so isn't the sugar in them natural like in any other fruit? Or do they add extra sugar to raisins? I'm asking because I eat raisins with nuts to give them a little bit of extra flavor.

This issue with raisins, as well as any dried fruits, is that when they remove the majority of the water it concentrates the fructose (the natural sugar in fruit). This concentrates the impact of the fructose on your blood sugar when you eat them because there is no water to delute the fructose anymore. The same as with highly concentrated laundry detergents - you use just a little but when mixed with water they dramatically expand the amount of laundry detergent in the water.

 

Eating raisins with other foods will slow the absorption of the sugar. Sitting down and eating a box of raisins by themselves is like eating a candy bar - even though the sugar is naturally occuring the glycemic load is much greater due to the removal of the water in the grape. It is the same reason it is better to eat fruit than drink fruit juice. Fruit juice concentrates all the sugar (fructose) as it can contain way more fruit than you can eat when whole because all the water and fiber has been removed.

 

John

34 years of lifting and nutritional experience and resident "old man" :-) MS Athlete and past Super Hermanite since 2013.
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: nyyanks937

Actually I already eat all of the foods you mentioned except salmon haha. I looked at that list...it says not to eat raisins because they're "loaded with sugar." But raisins are just dried grapes...so isn't the sugar in them natural like in any other fruit? Or do they add extra sugar to raisins? I'm asking because I eat raisins with nuts to give them a little bit of extra flavor.

John has your answer above. I mean, in moderation it’s OK, but also it’s easy to get A LOT of sugar with very little food when eating dried fruit.

 

And i guess your diet has a good variety already then! Haha. You might just have to increase some serving sizes 💪 

Need 1 on 1 coaching? Send me a direct message to learn more!
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