How do I maintain 3,000 calories each day?

Options
bsurb
bsurb Posts: 6 Member
in Goal: Maintaining Weight
Hey everyone, I just recently got back into the gym and my goal is 1 lb per week. Im aiming for 3,200 calories per day. What foods do you recommend and how should I break it down by the hour or how many meals per day? As of 830pm I have about 1,000 calories remaining to digest but I am FULL.

How do I make it easier to hit that daily calorie goal?
«1

Replies

  • bigmuneymfp
    bigmuneymfp Posts: 2,235 Member
    Options
    That's a lot of calories per day, are you a large person?
  • janjunie
    janjunie Posts: 1,200 Member
    Options
    Cinnabon cinnamon rolls are 880 calories. That would be my go to.
  • 150_lbs_by_2019
    150_lbs_by_2019 Posts: 19 Member
    Options
    Maybe break down your meals and snacks and try to aim for a specific number of calories per meal. For example, I am doing 1760 calories a day, I don't drink calories, and I don't eat my exercise, so my diary would look like this:

    Breakfast - 8am: 350 calories
    Morning Snack - 10am: 150 cals
    Lunch - 12pm: 400 cals
    Afternoon Snack - 2pm: 150 cals
    Dinner - 7 pm: 600 cals
    Evening Snack - 9 pm: 110 cals

    Adding little extras to every meal will help push you, too. For example, one serving of butter is 100 calories. Adding nuts to a snack, or cheese, or even eating a piece of bread or dinner roll, can bump you up too.
  • trigden1991
    trigden1991 Posts: 4,658 Member
    Options
    1lb per week will mean lots of fat gain!

    - drink calories
    - eat more calorie dense food
    -
  • sijomial
    sijomial Posts: 19,811 Member
    Options
    Eat an extra 500cal sandwich every day as a snack- not that difficult.
    Or any other food you enjoy, your macros should really take care of themselves with a high'ish calorie goal.

    If you are struggling with feeling full then calorie dense foods make sense - grab a handful of nuts (excuse the expression!) for example. Most people also find drinking calories easy.

    Meals per day or snacks per day is personal preference.

    (Do wonder why you are aiming for such a rapid rate of weight gain though - are your priorities size and strength over body composition perhaps?)


  • TheCalvinGaba
    TheCalvinGaba Posts: 12 Member
    Options
    I would also suggest to build it up gradually and not aim for your 1lb per week immediately, remember the more weight you gain the more you are going to have to adjust your macros too.

    You are going to have to work the meals around your lifestyle, e.g. how many breaks you have in the day, what time you train etc. Using myself as an example the majority of a calories come several hours before my work out and right after my work out, (basically the say I see it i like to have my calories were they are used the most e.g. a meal 2.5-2 hours before my workouts to give me the energy I need, then after the workout i have meal to replenish my glycogen stores as well as providing the nutrients needed for recovery and growth)

    I just jump on spreadsheet and split my meals up dependent on when i have breaks at work and when I'm training.
  • richardpkennedy1
    richardpkennedy1 Posts: 1,890 Member
    Options
    Your are maintaining on 3000? You must be big or very active. I'm a 143 lb guy and my maintenance is about 2000.
  • nichell88
    nichell88 Posts: 364 Member
    Options
    OP, is your goal to gain a pound a week? Sorry, I just wanted clarification as you said your goal is 1lb per week but you didn't say gain or lose. Plus this is the maintenance forum, so I just wanted to make sure
  • Hornsby
    Hornsby Posts: 10,322 Member
    Options
    Peanut butter...
  • allisonl6
    allisonl6 Posts: 37 Member
    Options
    I have nothing constructive to add other than I read the title as being "How do I *kitten* 3,000 calories a day".
  • Fflpnari
    Fflpnari Posts: 975 Member
    Options
    Almond butter and ice cream would be my solution :)
  • tattygun
    tattygun Posts: 447 Member
    Options
    I'd eat more good fat throughout the day.
  • trigden1991
    trigden1991 Posts: 4,658 Member
    Options
    tattygun wrote: »
    I'd eat more good fat throughout the day.

    What is good fat? And how does it differentitate from bad fat?
  • tattygun
    tattygun Posts: 447 Member
    Options
    trigden1991 wrote: »
    tattygun wrote: »
    I'd eat more good fat throughout the day.

    What is good fat? And how does it differentitate from bad fat?

    Steak instead of spam.

    Guacamole instead of mayo.

    Butter instead of margarine.

    Etc etc.
  • stanmann571
    stanmann571 Posts: 5,728 Member
    Options
    tattygun wrote: »
    stanmann571 wrote: »
    tattygun wrote: »
    trigden1991 wrote: »
    tattygun wrote: »
    I'd eat more good fat throughout the day.

    What is good fat? And how does it differentitate from bad fat?

    Steak instead of spam.

    Guacamole instead of mayo.

    Butter instead of margarine.

    Etc etc.

    So, mostly just preference.

    Loooooooool yeah sure becuase mayo is as good a food source as guacamole. This forum is comical.

    As a source of dietary fat, it's better.

    Comparing steak and spam... those are protein, not fat sources.

    Margarine and Butter, I tend to agree with you.

    I think you've swallowed some woo.
  • trigden1991
    trigden1991 Posts: 4,658 Member
    Options
    tattygun wrote: »
    stanmann571 wrote: »
    tattygun wrote: »
    trigden1991 wrote: »
    tattygun wrote: »
    I'd eat more good fat throughout the day.

    What is good fat? And how does it differentitate from bad fat?

    Steak instead of spam.

    Guacamole instead of mayo.

    Butter instead of margarine.

    Etc etc.

    So, mostly just preference.

    Loooooooool yeah sure becuase mayo is as good a food source as guacamole. This forum is comical.

    You might want to read a bit more about nutrition.

Categories