Calorie dense healthy foods - suggestions?

DaveRCF

I am 48, male, 6'2 and 170lbs. 6 weeks into Stronglifts 5X5 and eating 2800 to 3300 calories per day. I also walk 30 minutes most days and get one spin class in per week. If I were to guess I would be at 15% BF. Classic ectomorph.

I am definitely getting stronger but I would like to gain 5 lbs of (mostly) muscle by September and despite my efforts, this is not happening. My weight has been constant for a month after gaining 2 lbs fairly quickly.

It is surprising how much healthy food needs to be eaten daily to consume 3000 calories! I am usually good about hitting my protein number of 1g/lb of body weight but it looks like I still need to up my daily calories.

So, my question to all is: What calorie dense, low fat healthy foods do you take that you can recommend? My concern is that if I don't modify my diet, my strength will plateau shortly.

Another question. For those of you who have added weight and muscle while upping calories by drinking gallons of milk, would you say that the muscle gain benefits outweighed the additional fat you gained?

Thanks all.

Dave

ouija86

Calories have to come from either fat, protein, or carbs.

In all honesty, if you're looking for calories dense food to add, take it in from healthy fat. Being an ectomorph it will have little visual effect on your body composition. Adding olive or canola oil to shakes is an easy trick, or down some peanut butter, snaking on things like almonds will also do the trick.

I'm a huge fan of milk when I'm looking to gain weight as well.

If you're worried about putting on excess fat, just up your overall food intake and add in some more cardio to keep your conditioning.

chrisdavey

So, my question to all is: What calorie dense, low fat healthy foods do you take that you can recommend? My concern is that if I don't modify my diet, my strength will plateau shortly.

Another question. For those of you who have added weight and muscle while upping calories by drinking gallons of milk, would you say that the muscle gain benefits outweighed the additional fat you gained?

Thanks all.

Dave

Why do you want low fat?

You're body sees macronutrients not food names so as long as you are meeting you're protein & fat requirements and eating a variety of foods to cover you're micronutrients you can eat whatever you want to get to you're cal surplus. It doesn't have to be "clean" foods.

Re milk: the GOMAD thing is for skinny guys with small appetites. It's just an easy way to get cals in. If you don't like to eat much then that is an option but I prefer to chew my food :P

The amount of fat gained during a bulk is related to the amount of excess cals above maintenance not the food types e.g. 3000 maintenance. Eat 3500/day = 500cal surplus or 3500/week. As we can only gain so much muscle at a time, the excess will be fat. That is why a conservative surplus is a good idea.

DaveRCF

Thanks for the feedback guys. Chris, I hear you on a calorie is a calorie, easy to forget this simple fact.

delmc1

make sure your getting right pre and post work out right .
pre work out shake and piece fruit at least 30 mins before
post work out shake and a sports drink . the sugar in sports drink will cause a insulin spike which forces the protein uptake by your muscles .this will develop muscle mass

FoxyMcDeadlift

Peanut butter, Oats, Milk..... Did someone say Peanut butter oatshake?

Hendrix7

400ml whole milk
100 gram instant oats
50 grams protein powder
Give it a good shake

800 good calories