5,11 163

brycebeery

I’m 5,11 163 ive been lifting religiously for 2 years now and have gained 20 pounds over those 2 years now I want to bulk to 185 does anyone have some high calorie meals that are easy to make or any tips to get those extra calories in each day I need 3000 per day

AnvilHead

https://community.myfitnesspal.com/en/discussion/10142490/a-list-of-calorie-dense-foods/p1

https://community.myfitnesspal.com/en/discussion/10326769/are-you-a-hard-gainer-please-read/p1

recodeexistance

Hi, the links provided are great. Also , i eat over 3k calories each day. Feel free to browse my food diary for ideas. Good luck. (ignore todays entries, im havin' a few beers lol.)

jdog022

If you gained 20 pounds over the last two years that’s already bulking. Have you stopped gaining and just want to hit a higher calorie target? 3000 seems a touch low for a 5-11 bulking male at 163 but everyone is different. Personally @ 5-9 I have to hit 3500 to get from up from 175. Couple peanut butter sandwiches a day and that’s already 800 calories

Keto_Vampire

I think you've done a great job so far.
Full fat cottage cheese is a pretty good add in for extra kcals - easy to down, good balanced blend of fat/protein/carbs & it's easy to manipulate macros with add-ins (extra carbs, protein, fats - berries, scrambled eggs, nuts/nut butters, seeds, etc.)