Extra calories

[Paolo]

Hi there, im doing a bulk, and im struggling to get the calories in at the moment.

Im shooting for about 4000-4200 per day and ive got all the macros worked out on excel, its just that im getting sick of eating all the time.

I really dont like veggies (ie broccoli, spinach etc) and i know that they are ideal fibrous carbs. I eat mainly oatmeal, wholewheat pasta, potatoes and wholewheat bread to get my carbs, and i just bought some brown rice, but i gotta figure out some recipes to get it into.

I have been experimenting with a few extras to up my calories a bit more and was hoping to find out if they are ok in a clean bulk.

Plain yoghurt, has 6.8g protein and 9.5g carbs per .25 of a pot, this is unsweetened and has no added sugar etc. Its only 68 cals per quarter of a pot but it goes down real easy and with some added fruit im sure will taste real nice.

Skimmed Milk, I have added this to my diet at breakfast with my oats and whey. the milk has 5g of carbs per 100g and im taking in about 350-400ml. Ive been reading on here that milk is a real good anabolic food, and again i really like the taste of milk.

I was wondering if there are any other suggestions for extra cals, preferably sweet rather than savoury cos as i said earlier im getting sick of eating meat!

Thanks

Paul

 

[sublime35]

idk bro. i eat the same things, day in and day out. Egg (one whole - 8 whites) and oats for breakfast. Chicken w/ W.W. pasta and tomato sauce. Chicken, b. rice, beans. Chicken and veggies now that i'm cutting. cottage cheese. When i bulk i just up the amounts and cut them back when it's time to cut. I'm tired of sweet potatoes so don't eat them much any more. When i was bulking i hardly ate veggies because i had no room for them. At my highest my cals were 4500. Just have to learn to deal with being really full. If you have to, take some oats, skim milk, prot. powder, natty pb and make a shake. I used to do that all the time.

 

[SgtSlaughter]

olive oil, peanut butter... fats are easy to cram in calories because they are so caloric dense in relation to their sibilings... protein and carbo.

Drizzle extra virgin on your chicken, meats... pasta whatever... sea salt on top... tasty right there

 

[Paolo]

Hey thanks for your quick replies.

I should have said in my initial post that im already using flaxseed oil, ANPB, cashews and olive oil in my diet.

I often worry too much about eating carbs late, or carbs and fat together, so im always struggling to fit in a gainer shake. I think i will buy myself a blender and try one of those whey, egg white, skim milk, ANPB and oats shakes, it actually sounds really nice! That shake has a lot of carbs and fat together tho, does that not make it a little bit bad?

anyways thanks for posting.

 

[Lifterforlife]

Calorie density, not nutrient density is what you are looking to do. For instance 6 oz. of beef will have typically 360 cal., while 6 oz. of chicken will have around 185. Heavy cream in your shakes is a great addition, and great for helping test levels. Don't be a fraid to have an ice cream, or like I do, add a scoop of ice cream to my shakes when bulking. Sure makes them very tasty. Add whole eggs, peanut butter, almond butter, there are some great high calorie breads that are whole grain organic with for instance dates, etc.