First things first: I'm having a digestive issue that I'm certain is related to my new diet. It manifests in the bathroom. I'd love some help, but I wanted to fore-warn so no one is left saying "man, I wish I hadn't read about THAT!"




So I'm trying to bulk up, and I've started a new nutrition plan. Lots of carbs (remember, I'm at 12% body fat, my goal is NOT weightloss, and I'm doing a ton of weight training, wich requires glycogen from carbs), lots of protein, some healthy fat, and a lot of fiber.

A few minutes ago, I got finished the most painful bathroom experience of my life. The bowel movement was very hard, and extremely thick, so it was very, very difficult to pass. I was afraid I was going to need to get an enema or something.

I'm sure it's relate to either the extra protein I've been taking in, or the fiber. Anyone know which one is the most likely culprit? Also, I don't really want to tone down either of these things if I don't have to, but is there anything I can do to counter-balance this so I don't have to through it again?

when you increase calories, you need to increase fluids. how many cups of fluids are you drinking a day with the new plan? do you have any ideas how many calories you are eating everyday?

I guarantee I'm getting enough fluid. No one who shoots for sport nutrition misses that one. I eat six small meals a day, three of them whole-food meals that include 16 ounces of either water or skim milk, and the other three are 24oz shakes. Throughout the day, I carry around a 1.5 litre bottle of Deer Park, which is always empty by the end of the day, and during my workouts I drink gatorade between sets.

As for calories, I'm not entirely sure. I never pay attention to calories, as I believe they provide a misleading and largely irrelevant picture. I shoot for the correct macro nutrients. Right now I shoot for a daily intake of 334 grams of carbohydrates, 259 grams of protein, and 66 grams of fat, so I guess just under 3,000. Keep in mind that I'm 6'4, 220lbs, and Packing on muscle requires a LOT of food.

Basically, I've just never been able to keep track of what to expect digestion-wise with protein and fiber. I know they both make you have to go, but that's about it.

I'm also thinking of fluids as well. There are many reasons to your condition. But from your description, it sounds like too much bulk but insufficient fluids. As a general rule, you need 1 mL of fluid per 1 kcal. So if you estimate your daily diet is 3000 kcal, you need 3 L of fluids. This doesn't include the extra fluids needed for your workout and tournament!

Are you taking any fiber supplements (powder or capsules)?

I'll try more fluids, but between the 1.5 litre of bottled water (minimum) I have per day, the three 16oz glasses of water or milk I have with meals, the three 24oz shakes I have, and the 24oz of gatorade I have during my workouts, I would have thought that would be enough.

As for fiber suppliments, I don't take any, but there are 4 grams per serving in the nutrition shakes. I switched brands because the brand I used last time I did this stopped making the ones I like, and the wopping 12g of fiber per serving made me an unpleasent guy to be around, not to mention I spent half the day in the bathroom.

Um.....you get 6 L of fluids per day and that sounds enough (or maybe too much some times). If that's the case, it may be too much bulk (too much food and/or fiber). You may want to take a 3-day food journal and calculate how much kcal, protein, carb, fat, fiber you are actually eating on an average day. Dietitians of Canada has a free online food tracker and you can get there from our Healthy Eating Guidelines section.

OMG - 12g of fiber per serving!! That's aweful!

Yea, it was a bit excessive. Ironically, that's why I bought it. It's difficult to get a good mass shake (in other words a shake that has about a 45/35/20 carb/protein/fat ratio) that doesn't mostly rely on sugar and simple carbs. This stuff, you could FEEL little grain flakes as you're drinking it. Thankfully I found a much better one (tastes better, too!) and the company that made my old one changed the formula (sadly, they too now rely too heavily on sugar).