need ideas

skean86

Been away from the gym & eating well for a few months. Getting back into it but struggling to hit the calories. Im about 800 short daily.
Any ideas?
I know I could just eat junk but worried about putting fat on.

ndj1979

skean86 wrote: »

Been away from the gym & eating well for a few months. Getting back into it but struggling to hit the calories. Im about 800 short daily.
Any ideas?
I know I could just eat junk but worried about putting fat on.

First, no mater what you eat in a caloric surplus you are going to gain fat. Assuming a 1:1 ratio of fat to muscle gain, if you gain ten pounds five will be fat and five will be muscle,e and that does not matter if you eat chicken and broccoli all day, or incorporate more calorie dense stuff, like ice cream.

Second, you should make sure that you are meeting nutritional needs and eating calorie dense food, but it is going to be really hard to diet on 100% nutrient dense stuff. I would recommend adding in ice cream, bagels, pasta, brown rice, fatty cuts of meat (rib eyes), etc.

Third - get on a structured lifting program like strong lifts, starting strength, etc...if you are a more intermediate lifter then maybe something like a four day split...

skean86

Cheers for that. I just had in my head that I have to eat clean all the time. Wee bowl of ice cream and some bagels will do just the trick.
Thanks mate

jimmmer

To add to the above: it's easier if you plan the day out beforehand so you know what you need to eat and how to space it out (including room for inter-meal snacks).

If you wing it then you may be guided by your appetite - which can be unreliable and make you undereat. If you know what you have to eat, then it's just a case of working down the list until you've boshed the lot. It'll get easier as you go along.

ndj1979

skean86 wrote: »

Cheers for that. I just had in my head that I have to eat clean all the time. Wee bowl of ice cream and some bagels will do just the trick.
Thanks mate

no problem ..and good luck to you..

Just think of it this way two servings of talenti is about 400 calories and a bagel is about 200 so there is 600 calories right there in two meals...

psuLemon

ndj1979 wrote: »

skean86 wrote: »

Cheers for that. I just had in my head that I have to eat clean all the time. Wee bowl of ice cream and some bagels will do just the trick.
Thanks mate

no problem ..and good luck to you..

Just think of it this way two servings of talenti is about 400 calories and a bagel is about 200 so there is 600 calories right there in two meals...

Add peanut butter to the bagel and you add another 200 calories and plenty of healthy fats. In fact, I eat a p28 protein bagel and peanut butter every morning.. it's nutritious and delicious.

skean86

Ive tried these today, been planning the day out in advance & im on track.

Thanks folks!

jdscrubs32

jimmmer wrote: »

To add to the above: it's easier if you plan the day out beforehand so you know what you need to eat and how to space it out (including room for inter-meal snacks).

If you wing it then you may be guided by your appetite - which can be unreliable and make you undereat. If you know what you have to eat, then it's just a case of working down the list until you've boshed the lot. It'll get easier as you go along.

OP would agree with this. It will prevent situations where its late at night, you have 1,000 calories left and you are wondering what to have. Pre logging works.