Getting stronger but no weight gain

[EMW14]

Duplicate post deleted

 

[3J]

any way you can write this out in meal time format for me?? for security reasons i do not download stuff off the forums

I finished the spreadsheet and attached it, hopefully successfully. Going by 3J'says input here and another very informative article he posted earlier it seems that I have to increase my carb intake. I'm eating approximately 3,000 calories a day whether day shift, off, or night shift. Since I'm neither gaining nor losing weight, it seems I'm right at my maintenance calorie intake, so like all of you have said, I need to eat more. And going by 3J'S input and his article, the specific thing I need more of is carbs.

So it seems I have my answer... Keep the input coming if you have anything to add, this has been very helpful so far.

 

[mbell4377]

Eat more, up the protein!!!

 

[EMW14]

any way you can write this out in meal time format for me?? for security reasons i do not download stuff off the forums

3J, pm sent.

 

[EMW14]

any way you can write this out in meal time format for me?? for security reasons i do not download stuff off the forums

I suddenly find myself home from work sick with strep throat, so I have some time on my hands I don't normally have. So I'll try to get at least one day's info typed out in a post. If i can stand it, I'll try to put all the info up, including day shift, night shift and days off.

Switching back and forth from days to nights, nights to days really screws up my eating schedule, not just the sleep schedule. The transition day from nights to days is hard to get the calories in, because it's such a short day. Wake up at 11 or 12 and back in bed by 9 or so.

 

[EMW14]

OK, here goes: I'm going to see if I can successfully copy and paste the contents of my spreadsheet here. So far, it looks like it's going to be successful. What follows is what I came up with after increasing calories and carbs specifically. 3J, if you're looking at this, i'd love to hear what you have to say about it.

There are definitely some inaccuracies in this, I know that up front. For example, in some cases, I'm using pre cooked measured amounts, like oats, for instance. In other cases, the measured amounts are cooked. This is the case with most meats. I'm not really sure what's "correct" in this case.

Also, there are "versions a, b and c" of meal 4; these are typical choices for this meal, obviously I don't eat all 3 versions in one sitting.

What you see here is an increase of roughly 500 calories a day, and has definitely resulted in some weight gain, about 6 pounds. It has definitely resulted in an increase in body fat as well. As stated in a previous post, I'm not surprised at all by this, considering that I was on vacation for 2 weeks with zero training and for the two weeks I've been back I wasn't able to train very much the first week and I'm currently sick, having caught strep throat from my 2 year old granddaughter. She's adorable, but kids are germ factories! So, I've dialed the calories back a little bit until I get my training back on track. i'm not interested in getting any fatter. That will just be more to take off down the road.

So let's have it! Take a look, and tell me what you think!!

TYPICAL DAY SHIFT
MEAL	FOOD	SERVING SIZE	CALORIES PER SERVING	SERVINGS	CALORIES EACH ITEM	GRAMS CARBS PER SERVING	GRAMS PROTEIN PER SERVING	GRAMS FAT PER SERVING	GRAMS CARBS	GRAMS PROTEIN	GRAMS FAT
BREAKFAST 1	Oatmeal	1/2 cup	150	3	450	28	5	2.5	84	15	7.5
	Peanut butter	2 tbsp	190	1	190	6	7	16	6	7	16
	XL egg	1 egg	74	1	74	0.38	6.29	4.97	0.38	6.29	4.97
	1/2 cup egg whites	3 tbsp	25	1.3	32.5	0	5	0	0	6.5	0
	milk	1 cup	90	0.25	22.5	14	10	0	3.5	2.5	0
MEAL TOTALS					769	48.38	33.29	23.47	93.88	37.29	28.47
BREAKFAST 2	Oatmeal	1/2 cup	150	2	300	28	5	2.5	56	10	5
	Peanut butter	2 tbsp	190	1.5	285	6	7	16	9	10.5	24
	XL egg	1 egg	74	1	74	0.38	6.29	4.97	0.38	6.29	4.97
	1/2 cup egg whites	3 tbsp	25	1.3	32.5	0	5	0	0	6.5	0
MEAL TOTALS					691.5	34.38	23.29	23.47	65.38	33.29	33.97
DAILY SUBTOTALS					1460.5				159.26	70.58	62.44
MEAL 3	Chicken Breast	4 oz	120	2	240	0	26	1.5	0	52	3
	Rice	.25 cup	160	4	640	35	3	0	140	12	0
MEAL TOTALS					880				140	64	3
DAILY SUBTOTALS					2340.5				299.26	134.58	65.44
MEAL 4 version (a)	Hot Italian sausages	1 link, 4/lb	286	2	572	3.5	15.9	22.7	7	31.8	45.4
	Tossed salad	.75 cup	17	2	34	3.3	1.3	0	6.6	2.6	0
	Dressing	2 tbsp	100	1	100	7	0	8	7	0	8
(a) MEAL TOTALS					606				20.6	34.4	53.4
(a) DAILY SUBTOTALS					2946.5				319.86	168.98	118.84
MEAL 4 version (b)	Burger 90% lean	3 oz	180	2.2	396	0	22	10	0	48.4	22
	Tossed salad	.75 cup	17	2	34	3.3	1.3	0	6.6	2.6	0
	Sweet Potato	1, 2" dia; 5" long	103	1	103	23.6	2.3	0.2	23.6	2.3	0.2
(b) MEAL TOTALS					533				30.2	53.3	22.2
(b) DAILY SUBTOTALS					2873.5				329.46	187.88	87.64
	FOOD	SRV SIZE	CAL/SRV	SERVINGS	CAORIES	CARB/SRV	PRTN/SRV	FAT/SRV	CRB/ML	PRTN/ML	FAT/ML
MEAL 4 version (c)	Round steak	4 oz	158	2	316	0	26	5	0	52	10
	Tossed salad	.75 cup	17	2	34	3.3	1.3	0	6.6	2.6	0
	Corn on the Cob	1 ear	155	1	155	32	4.5	0.8	32	4.5	0.8
	Rice	.25 cup	160	2	320	35	3	0	70	6	0
(c) MEAL TOTALS					825				108.6	65.1	10.8
(c) DAILY SUBTOTALS					3165.5				407.86	199.68	76.24
MEAL 5	London Broil	4 oz	160	2	320	0	26	5	0	52	10
	Sweet Potato	1, 2" dia; 5" long	103	1	103	23.6	2.3	0.2	23.6	2.3	0.2
	Brussel Sprouts	1 cup	56	1	56	11	4	0.8	11	2.3	0.8
MEAL TOTALS					479				34.6	56.6	11
DAY SHIFT TOTAL					3644.5				442.46	256.28	87.24

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TYPICAL DAY OFF
MEAL	FOOD	SERVING SIZE	CALORIES PER SERVING	SERVINGS	CALORIES EACH ITEM	GRAMS CARBS PER SERVING	GRAMS PROTEIN PER SERVING	GRAMS FAT PER SERVING	GRAMS CARBS	GRAMS PROTEIN	GRAMS FAT
BREAKFAST	Oatmeal	1/2 cup	150	2	300	28	5	2.5	56	10	5
	Peanut butter	2 tbsp	190	1.5	285	6	7	16	9	10.5	24
	XL egg	1 egg	74	1	74	0.38	6.29	4.97	0.38	6.29	4.97
	1/2 cup egg whites	3 tbsp	25	1.3	32.5	0	5	0	0	6.5	0
	milk	1 cup	90	0.25	22.5	14	10	0	3.5	2.5	0
MEAL TOTALS					714	48.38	33.29	23.47	68.88	35.79	33.97
DAILY SUBTOTALS					714				68.88	35.79	33.97
MEAL 2 (LUNCH)	Chicken Breast	4 oz	120	2	240	0	26	1.5	0	52	3
	Rice	.25 cup	160	2	320	35	3	0	70	6	0
MEAL TOTALS					560				70	58	3
DAILY SUBTOTALS					1274				138.88	93.79	36.97
MEAL 3	Protein Shake	1 scoop	110	1	110	2	25	0.5	2	25	0.5
	Milk	1 cup	90	1	90	13	8	0	13	8	0
	Oatmeal	1/2 cup	150	2	300	28	5	2.5	56	10	5
MEAL TOTALS					390				194.88	43	5.5
DAILY SUBTOTALS					1664				333.76	136.79	42.47
	FOOD	SRV SIZE	CAL/SRV	SERVINGS	CAORIES	CARB/SRV	PRTN/SRV	FAT/SRV	CRB/ML	PRTN/ML	FAT/ML
MEAL 4	Salmon	4.4 oz	185	2	370	0	32	5.5	0	64	11
	Sweet Potato Fries	18 pieces	152	2	304	24	1	5	48	2	10
	Corn on the Cob	1 ear	155	1	155	32	4.5	0.8	32	4.5	0.8
MEAL TOTALS					829				80	70.5	21.8
DAILY SUBTOTALS					2493				413.76	207.29	64.27
MEAL 5	After Shock	2 scoops	290	1	290	35	34	1.5	35	34	1.5
MEAL TOTALS					290				35	34	1.5
DAILY SUBTOTALS					2783				448.76	241.29	65.77
MEAL 6	Round steak	4 oz	158	2	316	0	26	5	0	52	10
	Rice	.25 cup	160	2	320	35	3	0	70	6	0
MEAL TOTALS					636				70	58	10
DAY OFF TOTALS					3419				518.76	299.29	75.77
NIGHT SHIFT 6.30-7.1
MEAL	FOOD	SERVING SIZE	CALORIES PER SERVING	SERVINGS	CALORIES EACH ITEM	GRAMS CARBS PER SERVING	GRAMS PROTEIN PER SERVING	GRAMS FAT PER SERVING	GRAMS CARBS	GRAMS PROTEIN	GRAMS FAT
BREAKFAST	Oatmeal	1/2 cup	150	2.5	375	28	5	2.5	70	12.5	6.25
	Peanut butter	2 tbsp	190	1	190	6	7	16	6	7	16
	XL egg	1 egg	74	1	74	0.38	6.29	4.97	0.38	6.29	4.97
	1/2 cup egg whites	3 tbsp	25	1.3	32.5	0	5	0	0	6.5	0
	milk	1 cup	90	0.25	22.5	14	10	0	3.5	2.5	0
MEAL TOTALS					694	48.38	33.29	23.47	79.88	34.79	27.22
DAILY SUBTOTALS					694				79.88	34.79	27.22
MEAL 2	Sirloin	3 oz	207	2.5	517.5	0	26	5	0	65	12.5
	Sweet Potato Fries	18 pieces	152	2	304	24	1	5	48	2	10
	Corn on the Cob	1 ear	155	0.5	77.5	32	4.5	0.8	16	2.25	0.4
	Broccoli crowns	1 cup steamed	54	1	54	3	2	0
MEAL TOTALS					953				64	69.25	22.9
DAILY SUBTOTALS					1647				143.88	104.04	50.12
MEAL 3	Chicken Breast	4 oz	120	2	240	0	26	1.5	0	52	3
	Rice	.25 cup	160	2	320	35	3	0	70	6	0
MEAL TOTALS					560				70	58	3
DAILY SUBTOTALS					2207				213.88	162.04	53.12
MEAL 4	Tilapia filet	4 oz	100	2	200	0	20	3	0	40	6
	Sweet Potato Fries	18 pieces	152	2	304	24	1	5	48	2	10
	Peas	2/3 cup	70	4	280	12	5	0	48	20	0
MEAL TOTALS					784				96	62	16
DAILY SUBTOTALS					2991				309.88	224.04	69.12
MEAL 5	Hot Italian sausages	1 link, 4/lb	286	2	572	3.5	15.9	22.7	7	31.8	45.4
	Burger 90% lean	3 oz	180	2.2	396	0	22	10	0	48.4	22
	Tossed salad	.75 cup	17	2	34	3.3	1.3	0	6.6	2.6	0
	Dressing	2 tbsp	100	1	100	7	0	8	7	0	8
MEAL TOTALS					1102				20.6	82.8	75.4
DAILY SUBTOTALS					4093				330.48	306.84	144.52
MEAL 6	After Shock	2 scoops	290	1	290	35	34	1.5	35	34	1.5
MEAL TOTALS					290				35	34	1.5
DAILY SUBTOTALS					4383				365.48	340.84	146.02

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[3J]

Do you have dialy totals?

 

[EMW14]

Yes, it's all right there. Day Shift Total is the first daily total listed. It shows 3644.5 calories. Day Off Totals shows 3419. Night Shift Totals shows 4300. Which isn't typical, there was an extra meal in there because it was my first night ahift. I end up being awake for around 20 of the 24 hours that day, and so a 6th meal went in there that doesn't usually.

If you look at it, you'll see grams of carbs, protein and fat all broken out as well, both for each meal and as daily totals.

It does need a little tweaking to be totally accurate, as I didn't include the calories from honey in my oats, for instance, and some things were estimated and not measured. But it's pretty close.

 

[EMW14]

I'm pretty fucking annoyed with myself: If I had a brain, I would have waited until after I got back from vacation to make changes. I knew I wouldn't be able to work out for the 2 weeks we were away. Then I went directly on night shift and except for one workout in the company gym that week, was very busy at work and no time to work out. THAN, I got sick! Ended up with strep throat, which is just about cleared up now. Bottom line is, I have gained about 7 or 8 lbs, all of it fat, as far as I can tell. Sonofabitch! Workouts start up again for real this week, we'll see what I can do about this now. I guess if I go back to my previous ~3,000 calorie diet, I'll slowly recomp. If I can stay the same weight but gradually lose the fat I just added I'll be happy with that, for the time being.