Struggling to get enough cals without eating junk

paddyjones2
paddyjones2 Posts: 7 Member
in Goal: Gaining Weight and Body Building
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 :/
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Replies

  • Chain_Ring
    Chain_Ring Posts: 753 Member
    crickets
  • kdiamond
    kdiamond Posts: 3,329 Member
    Almond or peanut butter, olive oil when you cook, full fat dairy, salmon. A bowl of ice cream. How about some dark chocolate?
  • astronomicals
    astronomicals Posts: 1,537 Member
    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
    LeanButNotMean44 Posts: 852 Member
    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
    paddyjones2 Posts: 7 Member


    move north of vag

    weak troll
  • MSSGAC
    MSSGAC Posts: 2
    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
    auddii Posts: 15,357 Member
    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
    Serah87 Posts: 5,481 Member
    Ice cream. :bigsmile:
  • The_Enginerd
    The_Enginerd Posts: 3,982 Member
    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
    DopeItUp Posts: 18,771 Member
    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
    jordan1182 Posts: 8 Member
    Cottage cheese with fresh fruit is a healthier and easy/inexpensive alternative to add some solid calories instead of turning to junk food.
  • paddyjones2
    paddyjones2 Posts: 7 Member


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

    how do?
  • ball_FXDWG
    ball_FXDWG Posts: 44 Member
    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
    kelly_e_montana Posts: 1,999 Member
    lean bulk? how are you doing on your protein macros? if low, i'd say protein shakes.
  • paddyjones2
    paddyjones2 Posts: 7 Member
    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
    jchadden42 Posts: 189
    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
    Anonycatgirl Posts: 502 Member
    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
    methodman78 Posts: 126 Member
    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
    ATGsquats Posts: 227 Member
    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
    paddyjones2 Posts: 7 Member
    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
    NRBreit Posts: 319 Member
    Another vote for ice cream. I have found it usually works well within your macros too.
  • methodman78
    methodman78 Posts: 126 Member
    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
    3laine75 Posts: 3,069 Member
    Eat the junk then, you lucky bugger :D
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    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
    ohiowhthse Posts: 38
    Protein shakes with some yogurt, fruit, nuts, and almond, or soy (better choice) milk will easily add 500 calories to your diet.
  • MityMax96
    MityMax96 Posts: 5,778 Member
    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
    ChrisM8971 Posts: 1,067 Member
    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
    jmt08c Posts: 343 Member
    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
    mumblemagic Posts: 1,090 Member
    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 :smile:

    Edit:
    If you have champagne flutes, drink them out of that. It feels so civilised :smile:
  • amy1612
    amy1612 Posts: 1,356 Member
    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

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