Struggling to get enough cals without eating junk

paddyjones2

I am currently on a lean bulk and need to eat at maintenance or slightly above. Ridiculously I'm finding it difficult. I had a virus recently and its ****ed with my appetite. I probably get in about 2500 a day right now but I need more like 3000........

Feeling so full right now and I've only had 1700 cals today. I'll probably get in another 1000 but I'll have to add in a couple of beers or something cos otherwise I just wont hit it..

Anyone got tips? What kind of meals are people eating? Ideally id get about 1000 in breakfast alone, but that is so difficult right now

Chain_Ring

crickets

kdiamond

Almond or peanut butter, olive oil when you cook, full fat dairy, salmon. A bowl of ice cream. How about some dark chocolate?

astronomicals

protein shakes, cocnut oil, nuts, peanut butter, actual butter, cook everything in bacon grease, eat steak, drink whole milk

move north of vag

bacon, hamburgers, hamburgers with bacon, italian beef, american beef, sandwiches, pizza


move north of vaggy orthorexia

LeanButNotMean44

Nuts, nut butters, protein shake made with whole milk - just some ideas of dense and caloric foods for you.

Feel better! I always know there is something seriously wrong when I lose my appetite.

paddyjones2

move north of vag

weak troll

MSSGAC

Nuts are definitely a good option. They aren't so filling that if you grab a handful you'll notice much of a difference, but some really pack in the calories. 1/3 cup of Brazil nuts, for instance, contains 360 calories.

auddii

Lots of good suggestions already. Fattier meats (mmm, marbled steak...), cheese, cereals, rice, pasta, potatoes, oatmeal, heavy cream (my dad used to eat his cereal with half and half, he's trying to lose weight, but has not entirely given that up; just cuts it with milk).

And of course there are treats like candy, ice cream, cookies, etc. Allow some splurges since you're in a bulk, just don't make it the majority of your cals (since you want to avoid "junk"). Everything in moderation. More so in a bulk. :laugh:

Serah87

Ice cream. :bigsmile:

The_Enginerd

There is no good or bad, there is only food. If you are hitting your calorie and macro goals, there is nothing wrong with including "junk" foods in your diet.

ETA: You will get more helpful advice if you state your goals/stats and open up your diary.

DopeItUp

There is no good or bad, there is only food. If you are hitting your calorie and macro goals, there is nothing wrong with including "junk" foods in your diet.

ETA: You will get more helpful advice if you state your goals/stats and open up your diary.

Yup. A little junk is fine. I supplemented my dinner with two poptarts last night (420 calories) because I was a little low. Two poptarts isn't even close to filling. Make an icecream sandwich out of it if you need more calories.

I put heavy cream, butter or peanut butter in my oatmeal too. And/or I will add honey or maple syrup too. A decent bowl of oatmeal becomes 800+ calories in a heartbeat.

I'll drink sugary drinks during my workout too. Helps workout performance and is a quick way to add calories without being filling at all. 2 scoops of gatorade powder is 160 calories by itself.

Use heavier breads too, a slice of bread can be 45 calories or it can be a couple hundred for some thick, hearty stuff.

PB + Nutella sandwich on heavy bread can be 800 calories right there.

jordan1182

Cottage cheese with fresh fruit is a healthier and easy/inexpensive alternative to add some solid calories instead of turning to junk food.

paddyjones2

ETA: You will get more helpful advice if you state your goals/stats and open up your diary.

how do?

ball_FXDWG

Almond or peanut butter, olive oil when you cook, full fat dairy, salmon. A bowl of ice cream. How about some dark chocolate?

This is spot on. Getting to eat basically as much peanut butter as you want is one of those "problems" I wish I had.

kelly_e_montana

lean bulk? how are you doing on your protein macros? if low, i'd say protein shakes.

paddyjones2

lean bulk? how are you doing on your protein macros? if low, i'd say protein shakes.

I get 150g a day. I could easily get 180+ but I think noone needs that much protein, it's overhyped in BBing.

All these shakes are ****ing with my digestion seriously badly.

jchadden42

I have had this issue myself. I was getting to the end of the day and finding that I had too many calories left to conceivably eat. I started pre-logging for the day. Knowing how many calories I'd have allowed me to figure out where to put in snacks so I wasn't overwhelmed at the end of the day. Then, I opted for nuts and avocados and hard cheese. I also switched from skim milk to 2%, and that has helped quite a bit.

Anonycatgirl

If I had your problem (which I don't, since I'm a smallish woman trying to lose weight) I'd eat grilled cheese sandwiches, maybe with ham if that's your thing. Pasta with rich, creamy sauces. Ice cream. Cheese and cheese and cheese! Can you tell I miss the large amounts of full-fat dairy I used to eat?

methodman78

I've had the same problem, I added fine ground Scottish oats to my protein shakes and it adds about 350 calories per 100g, throw in some peanut butter and it really starts to add up,
I also created some homemade protein bars, stuffed with nuts and seeds, honey and Peanut butter, they don't fill you up but get a good calorie hit.
Good luck

ATGsquats

Chicken, turkey, salmon.

I eat this all the time, its delicious....http://simplyreem.com/honey-sriracha-chicken/

Get some plain greek yogurt and throw a scoop of protein in it, mine comes out to be 48g of protein.

paddyjones2

I've had the same problem, I added fine ground Scottish oats to my protein shakes and it adds about 350 calories per 100g, throw in some peanut butter and it really starts to add up,
I also created some homemade protein bars, stuffed with nuts and seeds, honey and Peanut butter, they don't fill you up but get a good calorie hit.
Good luck

Oats in a shake? No thx jeff. That cant taste good, all liquid then just oats sitting at the bottom

NRBreit

Another vote for ice cream. I have found it usually works well within your macros too.

methodman78

Its ground oats designed for drinking ......

http://www.bulkpowders.co.uk/ultra-fine-scottish-oats.html

use them in protein pancakes,

100g oats
30g Protein powder - Vanilla works best
2 eggs
100ml milk (full fat if you want calories)

blend, cook, easy

3laine75

Eat the junk then, you lucky bugger

TavistockToad

I am currently on a lean bulk and need to eat at maintenance or slightly above. Ridiculously I'm finding it difficult. I had a virus recently and its ****ed with my appetite. I probably get in about 2500 a day right now but I need more like 3000........

Feeling so full right now and I've only had 1700 cals today. I'll probably get in another 1000 but I'll have to add in a couple of beers or something cos otherwise I just wont hit it..

Anyone got tips? What kind of meals are people eating? Ideally id get about 1000 in breakfast alone, but that is so difficult right now

whats wrong with 'junk'? if you have hit your protein target and got in some fruit and veg, what harm will a doughnut or a bowl of ice cream do exactly?

ohiowhthse

Protein shakes with some yogurt, fruit, nuts, and almond, or soy (better choice) milk will easily add 500 calories to your diet.

MityMax96

Optimum Nutrition has a protein drink called serious mass...
I am thinking about trying it....
But one serving is like 1200 calories.

For now I bought some carb powder and I add that to my protein shake, so that is 1 scoop == 100 calories.

as for whole foods, if that is the way you wish to go....
Then things with fats (nuts, peanut butter, etc...)will help with calories....
The only thing is make sure you are not using the nuts as your primary protein source...they have an incomplete amino profile, so there are better sources for protein...
Dairy, chicken, fish, beef, protein shakes, etc....

But if you are hitting your basic fat and protein needs
Then things like rice (I like steamed white rice), sweet potatoes are good sources for carbs and calories

ChrisM8971

If you are getting all of your nutritional requirements then have some wholewheat bread dipped in an olive oil/balsamic vinegar mix.

Used to be a staple pre-starter for me at a restaurant, maybe it will be again one day

jmt08c

I disagree entirely with those who are saying to eat junk during a "lean bulk". I'm doing the same thing right now trying to shed fat but gain weight, and I've found that whenever I supplement my calories with junk like ice cream or mcdonalds my body will store it to fat almost right away due to the nutrient mix being so different than what I normally eat (this has to do with how your body breaks down the nutrients). Whole fat everything is always a good option as well as adding sources of good carbohydrates like oats and whole wheat pasta. Try preparing your meals ahead of time too...I roast a 5-6 pounds chicken every night and make sure its gone by the time I go to bed. Also, high cal protein shakes before bed will help too-good luck.

mumblemagic

Yoghurty smoothies? Add lots of fruit, blend with full fat greek yoghurt. Even my non-yoghurt smoothies can be about 150 calories. Add a load of dairy in there (and some ice-cream if you feel like it) and bam, you have a 300 cal very healthy drink

Edit:
If you have champagne flutes, drink them out of that. It feels so civilised

amy1612

I easily get in excess of 160g protein a day at around 1800 calories with no shakes, so struggling with 150g at 2500-3000 cals is weak. You need to work harder at eating more...

www.liftbigeatbig.com