Help to Increase Calories
 

Hey guys I just started cycling about a month ago, with my average ride length up to about 30 miles 3x a week. I also go to the gym for upper body and core training on the in between days, with 2 days of rest mixed in. I keep track of all my food on fitday and here is my intake profile for the past 2 weeks: 23% fat, 53% carbs, 24% protein. I have already lost 5 pounds this month, and am trying to slow down the weight loss. I was wondering what are some safe foods to increase my overall caloric intake for the day without putting on fat. I think I am short on calories by a lot each day since my weight is falling fast, but am snacking enough to never be hungry. Any suggestions would be great!

Try to love your new look. If you notice your strength dropping at the gym, or notice you are grabbing a lower cog on hills than you did, then worry about it.

milk, peanut butter, nuts, and I would suggest adding 3 tablespoons of fish oil to your every day consumption. Slam down a couple protein shakes a day with one or more of the above ingredients and you're good to go.

Great! Thanks a lot! I will try adding in a protein shake and look into the fish oil supplements. CFB, I am not having to try too hard to like the new look, I love it, thanks!

Twinkies. Hmmmmm.

flaxseed.

I eat 2 hemp-bread w/ sunflowerseed butter and a all-natural jelly sandwhich (about 300 calories) between my meals.

yeah, flax oil and coconut oil help as well, but fish oil has the benefit of being an anti-inflammatory.

cherries too!

peanut butter is the key. maybe some ice cream and / or cake too.

I'd recommend almond butter or sunflower seed butter over peanutbutter for the beneficial fats. At about 220 calories per tablespoon, its calorie dense w/ quality nutrition.

Easter candy

I've never had sunflower seed butter. Almond butter is the shiznit though.

Also helps to take a look at your ride / post-ride nutrition. For example, in my average 30miler I burn about 1150-1200 calories (I'm 150 pounds, but my rides have a lot of climbing). I usually go through two water bottles mixed with cytomax and one Gu. That's 300 calories on the ride. When I get home I use endurox R4, which is another 270 calories. So I replace about 570 of the burned calories, with the added benefit of timing to promote recovery.

Same here, I have been using 1 GU, and Endurox for my post ride recovery. All the suggestions have been great, thanks!