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Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

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Old 10-22-05, 09:32 PM   #1
tekhna
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Something higher calorie than ice cream?

Ok, so I really need to put on weight. Decided that much. Really doesn't help much when I need to eat 3000 or so calories a day just to keep up with my metabolism and normal activity. Add in cycling and whatnot, and my caloric needs are pretty high. So I need high calorie food suggestions, something hopefully with some nutritional value unlike say, ice cream. Buit there does reach a point where I can only eat so much in a day, and I am always hungry for ice cream! So any suggestions?
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Old 10-22-05, 10:13 PM   #2
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What makes you think you're burning more than 3000 calories per day? Have you checked the calorie burning sites?

Use these sites to find out how many calories you are burning:
http://www.caloriesperhour.com/
http://www.healthstatus.com/calculators.html
http://www.caloriecontrol.org/
They may vary slightly, so you can average them out.

Don't forget to enter a full 24-hour's worth (or at least your waking hours) of activities when you use the calorie burning calculators. Even if you just sit at the computer and type, enter that.


Then enter your food on this site to find out how many calories you are consuming:
http://www.fitday.com/
And use this one to find out the calories of fast foods and other things like that:
http://www.nutritiondata.com/


If you do that for a week or so, you might have a good idea if you should add more calories or not, and what sort of calories might be the best ones to add.


Incidentally if you are thinking more in terms of bulking up, you might opt to try weightlifting instead of adding ice cream to your diet.
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Old 10-22-05, 10:13 PM   #3
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Quote:
Originally Posted by tekhna
Ok, so I really need to put on weight. Decided that much. Really doesn't help much when I need to eat 3000 or so calories a day just to keep up with my metabolism and normal activity. Add in cycling and whatnot, and my caloric needs are pretty high. So I need high calorie food suggestions, something hopefully with some nutritional value unlike say, ice cream. Buit there does reach a point where I can only eat so much in a day, and I am always hungry for ice cream! So any suggestions?
How much do you weigh?
How tall are you?
Male or Female?

How many miles per day or week do you ride?
What is your average speed?

Are you sure you really need to gain weight?

Ned Goudy
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Old 10-22-05, 10:26 PM   #4
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Also be aware that weight-gain from eating will mostly be all fat. To gain muscle weight, you have to strain them more than you are now, meaning tougher workouts.
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Old 10-22-05, 10:30 PM   #5
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granola and whole milk, or whole yogurt
burrittos (just as many calories and fat as a mcburger, if not more - but i would argue more nutrionally complete)
large deli sandwich
cheese, fruit and crackers
pasta and sausage
try making caserole type stuff - they are incredibly dense. potatoes, cheese, chunks of meat, vegetables.
nuts and dried fruit as snack
avacados

personally if i were you, i would just start eating twice as much of a nutrionally sound eating plan then packing nasty processed food and sugar. Oh if only i were you, my imagination is running wild (and getting very hungry!!)

but if all else fails.... cookie dough. lots of cookie dough.
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Old 10-23-05, 03:29 AM   #6
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High calorie, nutritious food and weight gain could be two seperate issues.

To start with high calorie nutritious food.

Go cream forever! Sour cream or double/mud cream with fresh berries or fruit. Triple cream brie, cheese in general, just seek out the good stuff from a continental deli or equivilent. Cook with butter or ghee.

Bacon and eggs with sausage and tomato for breakfast.

Some nice pork sausages on a bed of fresh sauerkraut. YUM!!

Chicken liver pate.

This is all nutritious, high calorie food although it may not put on any weight but it will nourish you with plenty of vit A.

For weight gain I would try lots of pasta and carbohydrates, vegetable oils, avocado and nut + nut butters. These sort of foods would put weight on me but I don't know if it will work for you or not.

Personaly I would worry about nutrition first and as long as you are well nourished don't be so worried about your weight.

EDIT: OK the above high fat foods are high calorie but you could do with some vegetables. Salad greens with olives, avocado etc dressed with extra virgin olive oil. Gently stew vegetables in chicken stock. Add a little cream or coconut cream. You could steam your vegetables and add a little butter.

See my usual reference, http://www.westonaprice.org

Regards, Anthony

Last edited by AnthonyG; 10-23-05 at 03:34 AM.
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Old 10-23-05, 04:42 AM   #7
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My mother's fudge.
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Old 10-23-05, 06:15 AM   #8
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Chocolate mousse made American style with cream and chocolate only.

Edit: Actually just make you own chocolate truffles. Get 2 parts good dark chocolate chips and 1 part heavy whipping cream. Warm the cream on the stove until you get bubbles and dump the chocolate in the cream. Turn down the heat, Stir gently for about a minute and then turn off the heat. Stir until melted. Put in bowl. Put in fridge. Anytime you're jonesin' for calories just scoop some out of the bowl.

For additional kick, add Bailey's, Kahlua, Vanilla extract, or other flavored liquor after it's melted.

PS: Ghirardelli double chocolate works fine and make sure you get the HEAVY whipping cream, 40% fat. None of that 36% fat stuff.
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Old 10-23-05, 06:58 AM   #9
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Quote:
Originally Posted by kuan
Get 2 parts good dark chocolate chips and 1 part heavy whipping cream. Warm the cream on the stove until you get bubbles and dump the chocolate in the cream. Turn down the heat, Stir gently for about a minute and then turn off the heat. Stir until melted. Put in bowl. Put in fridge. Anytime you're jonesin' for calories just scoop some out of the bowl.
I am drooling at the thought of that one.

Other ideas for calories: Nutella (with or without bread), Peanut butter (with jelly or honey), bananas (includes some good stuff as well).

But try the muscle gain as well -- muscles weigh more than fat anyway.
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Old 10-23-05, 01:34 PM   #10
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IMHO: Peanut Butter. High in protein, if I'm correct it has the good sort of fat, and tasty. There was even a Duck Tales episode about its ability to help you gain weight, so you know it's on the level.
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Old 10-23-05, 02:21 PM   #11
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So I forgot to ask, why do you want to gain weight?
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Old 10-23-05, 02:44 PM   #12
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sam's or wal-mart sell this triple-chocolate bundt cake with about 3900 calories, and something like 120 grams of fat. It's only $5.
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Old 10-23-05, 03:09 PM   #13
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So why do I want to gain weight? Because I am sick of seeing my ribs!
6'4" 145 pounds, 19 year old male. I ride about 150 miles or so a week, give or take.
So here are are calculations, and I already use fitday to ensure I am eating at least 3000 calories.
"The results of your calculations are: BMR 1,807 RMR 1,774"

The adjusted ones would then be "
1.2 Bed Rest 2,168 2,129
1.3 Sedentary 2,349 2,306
1.4 Active 2,530 2,484
1.5 Very Active 2,711 2,661"

Fitday gives me this-
"Calories Burned Today
source cals % total
Total: 2983
Basal: 1808 61%
Lifestyle: 1175 39%"

The ice cream bit was a a bit in jest, but in all seriousness I would love to add some weight mostly in the form of muscle. I eat as a general rule very well, except for the huge thing of ice cream this weekend.
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Old 10-23-05, 05:03 PM   #14
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If you want to add weight in the form of muscle, start weightlifting regularly. Cycling is great for the cardio, but won't do much to bulk you up. You might also benefit from a protein shake now and then too.
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Old 10-23-05, 05:49 PM   #15
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Just weightlifting is not going to make you gain weight beyond the "newbie gains" you might see (i.e. swollem muscles). Weightlifting is just the same as cycling, it is an exercise and you are burning calories. In order to gain any sort of lean muscle mass, you will have to consume more calories than you burn. But eating calorie dense, crap food is not going to help you. Just eat MORE of everything you are currently eating. Clean foods like whole grains, lean meats, tons of veggies, some healthy fats and you should have no problem gaining some weight as long as youre lifting correctly. You might want to try investing in "Weight Gainer" protein powder if you are really having difficulty gaining weight. Its calories packed, but usually without all the processed sugars and saturated fats in ice cream and things you are considering. The goal is to gain lean mass, not flab right? Fitday.com is great and usually pretty accurate for keeping track of your caloric intake. Good luck.
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Old 10-23-05, 07:37 PM   #16
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Quote:
Originally Posted by tekhna
The ice cream bit was a a bit in jest, but in all seriousness I would love to add some weight mostly in the form of muscle. I eat as a general rule very well, except for the huge thing of ice cream this weekend.
You oughta try Atkins Diet. If you go LOW CARB
you will build muscle to the max on your current
regime. AND, you can eat all the higher fat meats
and cheese you want and still bulk up.

The only thing you will want to watch, even
if you do nothing is IF YOU EVER STOP exercising
and still eat the way you are now, you will become
as fat as a pig. (It can happen, [the story of my life.])

You can read all about the LOW CARB Diet at the
following website and they have a support forum that
provides GREAT support from many people who have
attained their goals. Many are weight lifters AND bike
riders. Tria-thalon types. Then there are your run of
the mill fatties wanting to lose weight.

Check the diet out at: http://www.lowcarb.ca/ AND
their support forum can be found at: http://forum.lowcarber.org/

Good Luck, but be carefult what you wish for when it comes
to gaining weight. It is easier to put on than to take off.

Ned Goudy
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Old 10-23-05, 08:30 PM   #17
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*sigh*

God, please. Not Atkins... again!

First, I do understand with you being so skinny and tall. At 19, you may still be growing too! But just eating fatty foods is not the answer.

Soooo... what to do? In the absence of a nutritionist or dietitian, you come to the boards, and you get lots of crazy answers and some very good ones.

First, Atkins does no good. If you plan to be active, and you deprive yourself of carbs, you will not have the energy to be active. This means you actually get more flabby, since your body needs something to drive the krebs cycle to produce ATP. You'll end up metabolizing your muscle, and that'll make you weigh even less. Muscle weighs more than fat, and with less muscle, you're back where you started. Atkins is not the answer.

Eating fatty foods will just make you fatter- in the unhealthy manner. What, you want high cholesterol and adult onset diabetes, all before your 25th birthday? Eating foods high in saturated fats will not give you what you want- believe me. Those types of foods will just expose you to all kinds of health risks, and it could set you down a path for being overweight later in life. That's no good either.

Have you been to your doctor? Now that you're 19, you should have a primary physician. I would have them test you for a fast metabolism. Have a thyroid test and see if there's a thyroid problem. There are drugs that can correct the problem, and if you do have an overactive thyroid (hyperthyroidism), perhaps an early diagnosis can put doctors on the alert to watch for those diseases that could develop later in life, had you not been treated for hyperthyroidism. It should be the first thing you do.... see a doctor.

If you do have hyperthyroidism, you should ask your doctor for a referral to a dietitian. I would think it would be in your health insurance that if you have a disease, the dietitian should be included in the diagnosis and treatment. Check your insurance if you do get confirmation from your doctor that you have an overactive thyroid. A registered dietitian will be able to put you on an eating plan that will meet your goals, and they will definitely will be able to suggest some alternatives for eating healthier foods that will lead to weight gain.

At the same time, you should begin a weightlifting routine. If you haven't been doing any weightlifting, you'll start light and gradually work on increasing the weights so that they are heavier. Eventually, you can work up to either 3 days/week of full body weightlifting, or 4 days per week of alternating upper body and lower body, and lifting heavy weights with low reps and low sets. Always work your weights to failure for each set. If you finish a set and you're not feeling some fatigue in the muscle you were working, then the weight just isn't heavy enough. Again, if you do end up having an overactive thyroid, see if your doctor can get creative and include a personal trainer in your referral (find a personal trainer who is also a physical therapist... that may be your "in" for getting the insurance company to pay for it). I always tell people to see a personal trainer rather then exclusively take the advice of people online.

I can scan a sample eating plan of a 2700 cal diet, and I can send it to you. When you see it, you wouldn't believe it was 2700 calories, because so much healthy food is included in that diet plan (1 day eating plan). You CAN eat healthy and get the amount of carbohydrates in your body that will give you a healthy body gain, while at the same time, still doing your weightlifting and cardio. Do keep in mind that excess of anything will convert itself to stored fat, which is not a good thing, so you want to avoid those high protein diets, because if you try to overeat the proteins (shakes and atkins) over what you really need for protein intake in a day, the excess will be partially excreted, and the rest will be stored as fat. That's no good.

Drop me a PM if you want that day diet plan for an example of a 2700, healthy eating diet.

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