How do I get high calories whilst restricting intake of protein?

Question

Male, 11.5 stone, lifting weights, wanting to build muscle. Have been told to consume 3000+ calories daily, but by doing this find it hard to restrict my protein intake to 160g, (1gm per lb of bodyweight), and thats without powders. Have asked before but get conflicting response to how much protein I need to consume daily, without shitting all day and harming my kidneys. Any tips?

Answer 1

Whoever is coaching you is in error.

Building muscle is dictated by a thing called "a positive nitrogen balance". You need to continually bathe your muscles, after a workout, in protein and amino acids and you will gain muscle. Eating small normal meals during the day - and protein loading every 2 hours (no more than 30 grams every two hours) - will increase your muscle growth. The additional carbs will only add more body fat - which you will eventually want to purge later, so why take it on?

Take your protein powders, drink lots of water, and then eat high fiber foods (this will keep your digestive track healthy).

Forget the high carb diets. Feed your body protein, at the right times, have good intelligent workouts, and you will grow muscle. The rest is marketing from the nutritional industry.

Good luck.

Answer 2

The recommended daily intake of protein for muscle building is 1.2 gram / kg body weight.

Make sure to eat high fat/carbohydrate product with proteins in them. All meat contains a lot of protein, but you need to more fat meat products to get a lot of calories as well. When you eat meat with hardly any fat in it, you will get your protiens but it will be more difficult to get your calories without going over the limit of protien.
Do make sure you eat more good fats then bad, so try to eat nuts instead of meat occasionally. You need the calories from fat, but a lot of bad fat does result in an increased change of heart deseases.
A trick that might help is that you use oil as dressing for instance. It will give you calories, but no protein. And oil contains good fats.
Bread and potatoes are foods with a lot of carbohydrates and protein.

Fruits and vegetables don't have protein (or very little) and can be used for energy and nutrients, without raising your protein intake, so include a lot of fruit and vegetables in your diet.

I hope this helps

Answer 3

If you are weight training, your protein requirements will be higher than the average. I'm not good with grams etc but the average person needs a portion of protein (eg a chicken breast) about the size of the palm of their hand. With your exercises I would advise you double this. Keep your water intake high to protect the kidneys.

Include lots of wholemeal pasta, rice, bread and potatoes and foods with a high fat content (but good fats only) eg nuts, seeds, avocado, etc.
'Nutrient dense' foods have a high calorific value per serving, but still contain a lot of essential vitamins and minerals. These include, pulses, lentils, hempseed oil, nuts, porridge oats, eggs etc. and these would help increase your calories.

Good luck!!

Answer 4

OK, you can go up to 2g/lb quite easily - I aim for that, am 13half stone, vegetarian, and don't have any kidney trouble or bowel problems.... seriuos lifters can go up to 4g/lb. The reason it doesn't damage your kidneys if you are lifting is that it never passes through them - it goes into your muscle! So don't worry too much about that.

However, aim to have twice as much carbs as protein - and ideally only about 20-30% of these should be from sugars. Then make up the balance from fats. So protein and carbs both have about 4 calories per gram -

if you ate 1.5g/lb protein a day, you'd have 1.5*160 = 240g protein

so 480g carbs

thats 240*4 + 480*4 = 960 + 1920 = 2880 calories

that leaves only 120 calories to be gotten from fat! Fat is 9cals/g, so that would be only about 12g of fat! Difficult to keep it that low. But if you are building, don't worry about going over 3000 calories, so long as not by too much!

So aim for 1.5g/lb maximum, and make sure you have twice as much carbs as protein. Your body needs carbs and protein to form muscle. I'll repeat that. Your body needs CARBS and protein to form muscle. It needs twice as many carbs as protein. If you resrticted your carbs, you could lift all day, eat as much pprotein as you like, and still wouldn't gain any muscle.

As for carbs, most of this should be low GI - brown rice, brown pasta, wholemeal bread and pasta - avoid white rice, white ppasta, white bread, fast food.

If you're having protein shakes, check how many carbs they have in - if not enough (ie twice as many carbs as protein), supplement this by eating a wholemeal roll - you'll get much better results from that.

Answer 5

I don't know how much 11.5 stone is, but you should be eating one gram of protein for every pound of your weight. A way to limit your intake would be to increase carbohydrate (whole wheat multigrain only) and good fat (unsaturated) intake. This will help to increase your calorie total as well. 3000+ calories seems a little steep to me. Well good luck!

Answer 6

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Answer 7

Aim for a 300- in order to 400-calorie meal.

Answer 8

Follow the 80/20 rule, which means eating clean 80 percent of times and indulging a little 20 percent of times.

Answer 9

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Answer 10

Also include 10 grams of fiber to satiate hunger longer preventing bloating from constipation.