re: appetite stimulant

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What's your breakfast look like?

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wasnt gonna do my typical breakdown but might as well at this point

6 am: breakfast 4 XL eggs, 2 packets instant oatmeal, 1 pack protein oatmeal 780 cal 48 P
intra workout juice: 50 cal
post workout shake and banana: 350 cal 50p
lunch: 5-6 oz lean meat, carbs : 510 49p
230pm protein bar: 200 cal 20p
4:00pm protein enirched yogurt: 170 cal 25 P

this is the point where im getting tired of eating for the day. the yogurt will actually make me queasy sometimes, and i like it, it tastes great, just eating it for the numbers though. cals 2060 P 192

at 215 BW (210 right now actually, covid whipped my arse and lost some weight). getting to 1 gram p/lb BW is doable but not fun. if i wanted to do 1.2-1.5 i think id puke.

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Those calorie burning measurement tools tend to be wrong and im assuming youre exaggerating or I'd bet yours is.

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They’re of course not 100% accurate but they’re not off by a large margin either. My exact number of calories burned was 761 active and 882 total.

So the rule of thumb is really 1g of protein per lb of lean body mass. People just use 1g per lb of body weight because it's easier to track. 192g of protein at 210-215 lbs is fine. Protein is pretty satiating so it's easier to get more calories from carbs and fats. If you just want to get more cals in then throw some extra rice in with your lunch. Once your body becomes more accustomed to eating that much it'll get easier and then you can sub out some of your carbs for more protein. Personally I'd go the olive oil route. Put some extra oil in your eggs when you cook them, add some veggies and pour some oil on them, or drop a tablespoon into your protein shake. Maybe cut out the protein bar and move the yogurt up to 2:30 and then try to eat something more palatable at night? Sometimes those bars can be pretty filling. It's always easier to eat shite that tastes good. That's why processed junk food is so addicting

Eta: I'm suggesting olive oil because it looks like your fats are really low. Fats are important to proper Hormone function as well as many other things - hair health for example. You usually want to keep them to at least .3g per lb of body weight. Target Omega 3s. You could also switch that lean meat out (assuming chicken breast?) for some red meat with some fat on it for more cals

yeah my fat content is admittedly low. i do take fish oil supplements at night (so i guess is should add that to the cal count) but really that's not enough. adding more fat is something i thought of doing on occasion over last couple of month so maybe I'll see how that works out.

as far as lean protein usually skinless dark meat turkey, which is leaner than what most people think, but not as bad as chicken breast.