2

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Need Help from Experienced!

Answered on August 19, 2014
Created August 09, 2012 at 11:52 AM

Hey. I'm a newbie Paleo follower.

I can't just eat 3 meals a day, I guess I'm a grazer, 2/3 hours after I eat, no matter how much, I tend to get hunger pangs, but it doesn't take much to fill me up.

I also really struggle to eat my recommended calorie allowance, I'm 20 years old, 6'1, 145 lbs, so should be eating 2600+ calories each day to gain a bit of weight.

I'm Dairy Intolerant, so I can't have any kind of Cheese, Yogurt etc regardless of how 'Raw' it is.

I've sat down for ages and tried to formulate a Meal Plan, but I'm struggling!

So, could someone please help me out?

Here's the distribution I was going for:

Breakfast: 700 Calories Snack: 300 Calories Lunch: 700 Calories Snack: 300 Calories Dinner: 700 Calories

I've tried searching, but the meal plans that are out there are either a) Calorie Deficient for people to lose weight or b) just two or three meals a day.

Thanks Guys!

A968087cc1dd66d480749c02e4619ef4

(20436)

on August 09, 2012
at 01:29 PM

Eat. More. Meat. Especially fatty meat. Add butter to everything. That should stop the grazing. Add some nice potatoes to help get your calories up.

C45d7e96acd83d3a6f58193dbc140e86

on August 09, 2012
at 12:31 PM

I will agree that to gain muscle weight, you need to be in a calorie surplus, but I will disagree about protein. You do need to make sure you are getting adequate protein for your muscles to recover and grow.

C45d7e96acd83d3a6f58193dbc140e86

on August 09, 2012
at 12:29 PM

Give en example of what you are currently eating.

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5 Answers

2
2c2349bc7af0fedb59a5fe99dac9fae2

(2707)

on August 09, 2012
at 12:29 PM

Here's something that has worked for me. I had recently upped my carb intake, but this had the effect of making me hungry between meals. I could not go as long without snacking as I did on a more low carb diet.

Instead I kept my carb intake the same, but just moved them to the night, when you are more insulin sensitive. During the day I keep my meals protein and fat high. At night, I have one big meal with a lot of carbs (safe of course - yams/white potato/white rice/squashes).

If you are trying to keep your caloric intake high, I would definitely start the day with some coconut milk/butter/nut butter/nuts, as these are high in fat and also very calorie dense.

The breakfast rich in fat will keep you sated longer and transition off of grazer like meal frequency.

Lunch you can have a fatty cut of meat (ie. ribeyes) with some veggies, maybe some avocado, olive oil, etc.

Has worked for me and others, so you may want to give that a try.

0
6bce08b072e3cea49b292658b9d5d197

on August 09, 2012
at 12:52 PM

What's wrong with eating 2-3 meals per day? If you eat good, solid food with plenty of fat and protein, you should have no problem geting your calories in. I practice Intermittent Fasting, which I'm not recommending for you, but at my main meal, I routinely take in 1600 calories in one sitting from beef, vegetables, fat, fruit, etc.

If you stick with beef, plenty of fat, and good veggies with some fruit, you should have no problem getting 2500 calories per day.

http://www.jbprimal.com

0
3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on August 09, 2012
at 12:31 PM

Jake, that is far to prescriptive eat according to your energy levels, and make sure that you are eating high quality. 3 meals/day is not for everyone. Don't stress it, eat when you are hungry and make it high quality food.

0
34cf7065a6c94062c711eb16c0f6adc3

on August 09, 2012
at 12:26 PM

The trick to increasing your calorie intake is to eat carbs and fats together. The combination is very rewarding and causes most people to overeat. For an higher intake use rice. It is a safe starch, and will not cause any damage other than causing you to overeat. Dosa made in ghee with vegetables is a dense calorie meal option. The fermentation used for the dosa batter makes it very safe either.

Since your goal is to gain weight and it is difficult for most people to gain weight, you are trying the wrong approach.

Avoid other grains and legumes.

You can also make fruit and coconut smoothies. Those are also very high calorie.

The bottom line is eat when you are hungry. If you are eating low calorie you will feel hungry. Try the above two combinations and see your calorie intake shoot up, then you will not feel hungry so often.

If you are wanting to gain muscle, don't worry about protein, worry about calories. Heavy lifting is what creates muscle, not protein. Yes protein helps but not much.

C45d7e96acd83d3a6f58193dbc140e86

on August 09, 2012
at 12:31 PM

I will agree that to gain muscle weight, you need to be in a calorie surplus, but I will disagree about protein. You do need to make sure you are getting adequate protein for your muscles to recover and grow.

0
E12ead3bf63c94b5b619b03722ef554f

on August 09, 2012
at 12:08 PM

You can use fitday.com to enter food until you get just the right amount of calories that work for you. Or find a dietitian/nutritionist that can help you out.

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