Bulking diet

Marty McFly

Hi I hope im in the right place every thread here seems to be on diets were as im looking for advice on the opposite .

I've been put on a new gym regime going four times a week working different muscle groups and on a low carb high protein diet, im 6ft and weigh 12 and a 1/2 stone im looking to gain a stone in muscle mass at least.

Im having no problem sticking to the gym regime or the diet but the problem is my calorie intake I'm managing to maintain my weight but not gain any weight I need to be roughly taking in about 3,500 calories a day but good clean calories.

So what im looking for is high calorie healthy foods? Any suggestions welcome.

Thanks.

Mr. CooL ICE

Are you taking in 3,500 calories though? If not, do you just have difficulty eating that much? Have you actually counted what you are eating?

I'm no expert on bulking up, but if you want to consume a lot of calories easily, liquidizing your food might help, i.e. smoothies, soup, etc. Somebody here once posted that drinking 1l of whole milk per day is a great way of adding calories to your diet.

Marty McFly

LordChessington wrote: »

Are you taking in 3,500 calories though? If not, do you just have difficulty eating that much? Have you actually counted what you are eating?

I'm no expert on bulking up, but if you want to consume a lot of calories easily, liquidizing your food might help, i.e. smoothies, soup, etc. Somebody here once posted that drinking 1l of whole milk per day is a great way of adding calories to your diet.

No my problem is I'm maintaining my weight I'm taking in about 2600 calories a day were as I need to be taking more. Im eating about 5 to 6 times day problem I'm finding is because everything I'm eating is healthy is doesn't have high calories.


Im taking one smoothie a day, with usually milk, whey protein powder, two or three pieces of fruit, two heaped tbsp of peanut butter and 45g of red skin peanuts but that once a days is helping me reach 2600 calories not go above it.

Today I bought almonds aswell to put into smoothies because I was told there healthy but very high in calories each 45g scoop amounting to 240 calories or there about.

But I need more foods like almonds which are good for me but with high calorie's aswell.

I also can't take normal milk as I've been told its not a good clean fat and wont help build mass so I'm having low fat milk with my smoothie.

Inspector Coptoor

You need to start eating avocados, nut butters like almond butter, peanut butter & cashew butter.

Start cooking with coconut oil & pouring olive oil on everything.

It's very hard to get 3500 kcals if you're just eating chicken, rice & broccoli.

Marty McFly

Marty McFly wrote: »

............


Im taking one smoothie a day...........

Take two a day going forward.

Train harder.

Marty McFly

Inspector Coptoor wrote: »

You need to start eating avocados, nut butters like almond butter, peanut butter & cashew butter.

Start cooking with coconut oil & pouring olive oil on everything.

It's very hard to get 3500 kcals if you're just eating chicken, rice & broccoli.

Cheers im already cooking with coconut oil, and pouing olive oil on it.

But the avocados, almond butter and cashew butter I will try thanks.

RoverJames wrote: »

Take two a day going forward.

Train harder.

Cheers im already taking the whey protein twice a day once with water once in a smoothie I might just make it two smoothies.

As for training a friend is a personal trainer and he has set me a training programe of four days a week so im training as hard as I've been told do for now, he will alter it in a few weeks. I am seeing gains in strength just not weight at the momment so any tips are welcome .

Inspector Coptoor

You're going to get stronger initially as your body adapts to the stimulus & your body gets better at recruiting more nerves & muscles.

Give it some time, put in the work in the gym, but work harder in the kitchen

This is a long term thing & personally, I wouldn't be looking to measure results in terms of increase in mass until 10-12 weeks had elapsed.

Marty McFly

Inspector Coptoor wrote: »

You're going to get stronger initially as your body adapts to the stimulus & your body gets better at recruiting more nerves & muscles.

Give it some time, put in the work in the gym, but work harder in the kitchen

This is a long term thing & personally, I wouldn't be looking to measure results in terms of increase in mass until 10-12 weeks had elapsed.

Thanks, yeh im only a novice so im learning as I go along, I'm finding the gym part of it easier than I am the diet.

I have a high metabolism so just ate what I wanted and never really watched calories before so I'm learning bit by bit.

Yeh I get ya Im into my third week now and haven't seen any weight gains which is why Im now looking at ways to add more calories to my diet, and best ways to go about it.

I have also ordered powdered oats as it was recommended to me by a friend to add in with the whey protein for extra carbs.

FastFullBack

Bulletproof Coffee. Black Coffee with coconut oil and unsalted butter. Blend it up.

It's surprisingly easy to his 3,500 calories per day once you do it intelligently. Personally, I aim to have 3 separate 1000 calorie meals — breakfast, lunch and dinner, respectively — with the remaining 500 calories coming from snacks. Have a pint of full fat milk with each meal, which equates to approximately 300 calories, leaving you a target of 700 to get from solid food. Half of that 700 comes from fish or meat, with the other half coming from copious amounts of vegetables roasted in oils. The remaining 500 or so calories (to bring you up to 3500) can be made up from snacks, such as Greek yoghurt, fistfuls of nuts, peanut butter, whey shakes, and so on. Roast your vegetables in something like virgin coconut or olive oil, which can easily add a few hundred calories. Heck, eat a spoon of coconut oil. Eat lots of eggs and bacon. You want fatty foods, as reaching 3500 calories with just lean cuts of meat, fish and vegetables is extremely difficult — an average chicken breast or fillet of salmon has just 170 calories, for example, and the calories from vegetables are negligible.

trancecivic

why are u bulking??how much do you want to gain???how much fat are you willing to put on??because you will gain fat if you dont' bulk without the help of some gear

Marty McFly

FastFullBack wrote: »

Bulletproof Coffee. Black Coffee with coconut oil and unsalted butter. Blend it up.

Sounds terrible but ill give that a try thanks .

gvn wrote: »

It's surprisingly easy to his 3,500 calories per day once you do it intelligently. Personally, I aim to have 3 separate 1000 calorie meals — breakfast, lunch and dinner, respectively — with the remaining 500 calories coming from snacks. Have a pint of full fat milk with each meal, which equates to approximately 300 calories, leaving you a target of 700 to get from solid food. Half of that 700 comes from fish or meat, with the other half coming from copious amounts of vegetables roasted in oils. The remaining 500 or so calories (to bring you up to 3500) can be made up from snacks, such as Greek yoghurt, fistfuls of nuts, peanut butter, whey shakes, and so on. Roast your vegetables in something like virgin coconut or olive oil, which can easily add a few hundred calories. Heck, eat a spoon of coconut oil. Eat lots of eggs and bacon. You want fatty foods, as reaching 3500 calories with just lean cuts of meat, fish and vegetables is extremely difficult — an average chicken breast or fillet of salmon has just 170 calories, for example, and the calories from vegetables are negligible.

Ah see half of what you mentioned numerous people have told me not to do, Ive to say away from full fat milk, no bacon, I am cooking in coconut oil but no cooking in olive oil but am pouring two tbsp of olive oil over cooked food for extra calories. Im having four eggs every morning, with two slice of whole grain bread. I've been told to only eat lean cuts of meat and avoid all others.

See im not trying to gain fat but lean muscle mass.

trancecivic wrote: »

why are u bulking??how much do you want to gain???how much fat are you willing to put on??because you will gain fat if you dont' bulk without the help of some gear

Im bulking because I want to put on muscle mass, im looking to gain a stone to a stone and a half over time. Ive been told I don't need "gear" once I eat clean foods I wont gain fat but lean muscle mass but I have to have the right diet to achieve that with the right amount of calorie's which means I'm eating 5 to 6 times a days.

GiftofGab

trancecivic wrote: »

why are u bulking??how much do you want to gain???how much fat are you willing to put on??because you will gain fat if you dont' bulk without the help of some gear

Dope

GiftofGab

trancecivic wrote: »

why are u bulking??how much do you want to gain???how much fat are you willing to put on??because you will gain fat if you dont' bulk without the help of some gear

Ya dope