File :-(, x, )
Anonymous
So anon, who here does a lot of cardio and what do you eat?

I just started to swim train 10+ hours a week with my local squad, being dumped straight into the national lanes. Problem is im 'probably' what you would consider a hard gainer (5'10, 145lbs) so in addition to my general metabolism kicking crap out of my calorie intake, I now have 2 hours of cardio a night.

What kind of diet should I be eating, or should I just eat as much as I can all the time?
>> Anonymous
so can /fit/ only advise SQUATZ?..
>> Anonymous
You should adulthood as much as you can all the time.
>> Anonymous
>>312551
pretty much
>> Anonymous
Seefood diet.
>> Anonymous
>5'10"
short swimmer is short

My guess is 4-6000 calories a day.
>> Anonymous
>>312582

Kosuke Kitajima is like 5'9.
>> Anonymous
>>312582

op here, yeah, im not a 6'+ monster or anything, but i know quite a few super fast swimmers who are shorter than me.

where do you think i should get these calories from. just dirty bulking?
>> Sponge !!5qxfxHYSQxJ
>>312582

>4-6000

that's quite a wide estimate...
>> Anonymous
>>312593
Try to get 1000 from shakes
and the rest from healthy-ish foods, don't be afraid of eating carbs especially in the mourning. Stay away from fast food and bad fats.

AND try not to gain too much too fast, as this will affect your technique.
>> Anonymous
>>312614
We have no idea what he does other then swimming, he could have an active life and need more.
>> Sponge !!5qxfxHYSQxJ
>>312634

yeah but 4 calories a day is a bit low don't you think
>> Anonymous
I do also muay thai box. So all in all, im working out maybe 14-15 hours a week.

>>312629

I used to be a national amateur swimmer when I was younger, so my stroke is okay, im just building muscular endurance again. but thanks for the advice, ill start tanking the shakes..

>>312636

im slowly beginning to love your trolling Sponge.
>> Anonymous
     File :-(, x)
>>312636
>> Anonymous
god i want to swim so much. looking at water makes me want to cry. ;-;

but i'm a fat ass with horrible stretchmarks and darker spots of skin in random places of my body. i don't like torturing other swimmers so i haven't been in a pool since i was 15 or 16.

5 years. ;-;
>> Anonymous
>>312582My guess is 4-6000 calories a day.

You are insane
http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/

I'm 5'5", very active, and eat 3000 Cal a day to gain weight.
>> Anonymous
>>312743
how active? 10+ hours swimming a week? do you even know how many calories that burns?
>> Anonymous
>>312744

op here, yeah, and that just starting out... when I build myself back into it I could train anywhere up to 16 hours a week. i googled before asking here, and yeah, it seems like im going to have to eat a lot,.. like major a lot, but i thought id ask here to see if you guys had any tips for a specific hard gainer who doesnt want to turn Ethiopian. Id like to stay in my weight category, or move up to 70kg.
>> Anonymous
>>312744how active? 10+ hours swimming a week? do you even know how many calories that burns?

I do TKD several times a week with weight lifting on top of that.

And yes, I do realize that swimming burns a lot of calories. Last I heard, Michael Phelps claims to spend 5 FUCKING HOURS A DAY in a pool and he only eats 12000 Cal. What makes you think that a 5'10" 145lb 20 year old swimming for 10 hours a week is going to equal half the Cal intake of an Olympic level athelete (who is 6'4 and 200 lbs btw) that spends 35 hours a week swimming?
>> Anonymous
>>312761
phelps isn't trying to gain weight you moron. OP is.
>> Anonymous
>>312765phelps isn't trying to gain weight you moron. OP is.

OHHHH! Well then the OP will clearly want to eat 6000 fucking Cal a day.
>> Anonymous
>>312772
sighs.

in proportion, 12k calories and 35 hours of swimming, to 10 hours of swimming is roughly 4k calories. if OP has a naturally high metabolism, chances are he's going to burn off a lot of those 2k calories easily. goddamn. stfu and go die in a fire, please.
>> Anonymous
>>312781stfu and go die in a fire, please.

k, but I'm going to go eat 6000 Cal first so that my hulking excess body fat will fan the flames.
>> Anonymous
>>312788
You should read my post again. I said 4-6000. If OP is gaining too much weight he can cut back, no?
>> Anonymous
wow this turned into a shitfest fast...
>> Anonymous
>>312793You should read my post again. I said 4-6000. If OP is gaining too much weight he can cut back, no?

That doesn't make it any less ridiculous. 4000 is on the upper limit of what I would guess. A 2000 Cal difference is pretty radical.

If someone weighs 180lbs and I recommended that they eat anywhere from 360-500g of protein a day, I would expect to get lol'd at.
>> Theodore Roosevelt
MICHAEL PHELPS DIET FUCK YEAH!
>> Anonymous
2500 calories a day of low fat, low simple carbs & high protein diet

coupled with a weight regimen designed to help strengthen whatever muscles you use for swimming.

You will gain slowly, but you'll never have to go through a cutting phase.

these people talking about 4000 calories are absolutely ludicrous.
>> Anonymous
>>312979

4000+ a day isn't terrible if you're extremely active, and swimming burns calories like a mother fucker.
>> Anonymous
>>3129792500 calories a day of low fat, low simple carbs & high protein diet

I've got to disagree with you there.

I agree that whoever is suggesting 4000-6000 Cal is out of their mind, but 2500 is too low. I eat 3000 to gain, and I'm smaller than OP.

Please just go to here
http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/
It really isn't hard... I promise.

Hell, I'll do it for you.
Your BMR comes out to 1722.35
That's how many calories you'd burn if you laid in bed all day.

If you calculate your daily Cal using the highest activity level listed, your daily Cal comes out to 3272.465 Cal (keep in mind that that is the absolute highest possible outcome). That's to maintain weight. If you want to gain, eat 500 Cal more.

Remember: Cals should come from
20%protein (less should be ok if you don't lift, which I REALLY doubt you do)
20%-30% fat
the rest comes from carbs

1g of protein = 4Cal
1g of carbs = 4 Cal
1g of fat = 9 Cal
>> Anonymous
Literally non stop swimming for a person with 155 pounds of weight will burn 700 calories.

Since I highly doubt you're swimming an hour nonstop & ten pounds lighter, I'd say probably closer to 450-500 calories, so at two hours a day, you'd be burning off around 900 - 1000 calories. Considering how tall & thin you are, (& assuming you're male & around 21 years old) it would take about 1700 calories to maintain your weight.

Add onto that the fact that you'll be increasing muscle size if you even eat a little bit more protein than the bare minimum, I'd say 2600 - 2800 calories is your range, & cut that down 500 - 600 calories on off days.

sources:
http://www.nutristrategy.com/activitylist3.htm
http://www.freedieting.com/tools/calorie_calculator.htm
>> Anonymous
To be honest, even though I eat 5-6 meals a day, I can never prep enough food to stuff into my face that would allow me to hit 4000cals a day, which is what I need to make proper gains.

Though some may not recommend it I just take one of those muscle juice protein shakes in the morning. Instant 1800 calories, then the rest of what I eat brings me in line with what I should be having.
>> Anonymous
>>313006To be honest, even though I eat 5-6 meals a day, I can never prep enough food to stuff into my face that would allow me to hit 4000cals a day, which is what I need to make proper gains.

I feel your pain. That's why Chipotle is a hard gainers friend.
>> Anonymous
Op needs to post more info about his activities
>> Anonymous
op back from an hour and 15 swimming and an hour 30 on the pads/callisthenics.

thanks for all the replies. im 21 by the way and im not totally 'featureless' but im not a massive guy at all, ive lifted before, which is how I know im a hardgainer.

ill clarify on my swim training. its literally non stop swimming, today was non stop sprint work. I swim 2 hours 5 times a week and as my endurance gets better ill start to include morning sessions, so 2 hours in the morning, 2 at night. my head coach wants me to be racing again by november so im really working fucking hard, in both swimming and boxing, at nights my body is literally roasting inhibiting my sleep quite badly.

I see there is a difference of opinion both on what i should be eating and how much i should be eating. I dont know much about diet at all, but.. i would have assumed given that i am building up and working hard that i would have to eat more, but i dont know. my coach wants me to start lifting again for more power so that should be taken into account when advising me.

thank you for your help so far though anon. google pretty much just says, pasta pasta pasta pasta,..
>> Anonymous
bumpety bump.

I guess all the anons from before have now gone, nightmare!
>> Anonymous
>>313379
contact a higher authority
>> Anonymous
Worked in construction 8 hours a day for about a year eatin 1500 calories a day and was sickly skinny. Then I learned stuff about nutrition and started eating ~3500 calories during work days with ~600 grams of carbs and managed to level out at a more reasonable weight with some muscle size gains over the few months i've been doing it. The cycling effect through my days off probably helps as well.

tl;dr - eat a fuckton bra, just keep it clean
>> Anonymous
You people who say 4,000 calories a day is crazy need to do some learning. Caloric needs are HIGHLY individual. I'm 5'10'', 150lbs and there have been stretches where I've eaten 3000 calories a day while doing little to no physical activity and I will gain NOTHING. No fat, nothing. When I'm in serious training I can eat more than 4000 a day easily. I haven't gone above 11% body fat in years.
>> Anonymous
op here, sorry to necro this again.

I said earlier that when I go to sleep at night im really really hot, like burning up. Is this normal? The only explanation I can think of is that when im in the pool im pretty cold because I work myself till failure, not till im out of breath or whatever, but till my muscles and energy stores fail. I work myself till failure at boxing, but I don't burn up at nights like I do after swimming.

Is this heating up at night normal with long cardio, or does it mean im over working in the pool? My coach said I wouldn't have any negative effects from jumping into so much training, is she correct?