Hey guys, Q on how to add 1k cal/d of good food

[Syringe11]

I'm starting a 4 week t-bol only cycle tomorrow and im looking to add about 1k cal/day onto my about 2500 calories I usually intake. I'm guessing I need more protein and undoubtedly i'll be taking in more carbs I just cant think of what to add to what im doing any advice would be appreciated.

A usual day for me would be

Breakfast
Honey nut cheerios with skim milk
english muffin with jam

lunch
xlean turkey breast on whole wheat bread
mix of celery,carrots,green peppers in a small snack bag

misc
protein bar

2nd lunch
xlean turkey breast on whole wheat bread
granola bar

misc
some chedder rice puff type snack

dinner
2 chicken breasts
1/2 cup corn
1/2 cup peas

misc
half serving protein drink

im 160lbs about 10% bf and looking to put on about 5-6 lbs in 4 weeks and I believe 1k cal/day xtra would do the trick

 

[oxymed]

eat a big scoop of peanut butter after every meal

 

[theprofessor]

^^^^^
thats what i was about to say...

 

[Syringe11]

Now that would of been what I would of said untill I read the back of the peanutbutter and realized that peanut butter is mostly fat...its something like 10g of fat per scoop which is 90 calories of fat per 120...that is crazy there has got to be a better way

 

[Prizz]

Now that would of been what I would of said untill I read the back of the peanutbutter and realized that peanut butter is mostly fat...its something like 10g of fat per scoop which is 90 calories of fat per 120...that is crazy there has got to be a better way

No it's not man... What kind of calories you think you want? You aren't still subscribing to the "Eating Fat gets you Fat" way of thought? Fat and protein are the Macro nutrients you want to eat when gaining weight, esp with your stats bro..... Remember that Fat doesn't store well as Fat in the body, only carbs are DESIGNED to do this well..... If you wanna avoid Peanut butter, I'd say get some Muscle Milk protein powder, and mix it up with Whole milk, drinking 2 a day will add over 1k calories to your diet.... Good luck....

rizz

 

[tbolking]

peanut butter

 

[ItalianMuscle27]

Change meal 1(breakfest) to..

12 egg whites w/3 yokes
2 cups of oatmeal


For lean turkey that you say you are eating is that lunch meat? If so, drop that out completely and eat tuna or chicken. You could substitute also eye of round steak, or flank steak. Drop the bread, and eat sweet potatoes. You could also add protein shakes. I like to get most of my calories from food, but shakes do come in handy..

 

[Sean Scott]

No offense meant by this but do you really need to take anything for 5-6 lbs in a month. I would say up the cals to more then 1000. get rest and train hard for that kind of weight. I might be talking out my ass since i'm new here but just my thought. good luck I know how hard it is to gain believe me..

 

[Syringe11]

No offense meant by this but do you really need to take anything for 5-6 lbs in a month. I would say up the cals to more then 1000. get rest and train hard for that kind of weight. I might be talking out my ass since i'm new here but just my thought. good luck I know how hard it is to gain believe me..

No offense taken its just that i'm finishing a leaning down process (lost 40 lbs) and while I want to def gain muscle I know that losing excess weight is hard both mentally and physically

 

[Syringe11]

The xlean turkey is from the deli and I have it sliced thickly im not sure what you mean by "lunch meat"

 

[interleukin 1]

Dump MCT oils (medium chain triglycerides) to your shakes, veggies, and anything else. It is 9kcals per gram.

 

[Syringe11]

ok so fat is ok as long as its not trans fat or saturated? ie cookies,ice cream

 

[njmuscleguy]

peanut butter is good.... almonds and almond butter are better....

I agree also with eating oatmeal and egg whites for breakfast... I'd throw in a banana as well....

for pre-workout and pre-bedtime, muscle milk is good... if you want to make your own, find a good whey protein... flax or olive oil is a good addition... if you really want to up the calories, add milk and oatmeal to the shake (mix it up in a blender)

 

[andyjb]

100g almonds ~ 600cals

protein shake in milk ~ 500cals

there you go - although i think you need to take another look at your total diet, aim for around 200-50grams of protein while on 250-300 whilst on pct

 

[ceo]

check out the diet forum, then ask this in there if you still have any questions.

Ditch the cereal for breakfast and go with some (4-6) egg whites (I throw in one yolk too), a piece of whole wheat toast with almond butter (better than peanut butter), some oatmeal if you have room (or if you want more protein do 1/4 lb. of ground beef instead), and a glass of orange juice.

Also, what are you doing before and after your workouts? Carbs? Protein shake? What about Creatine & Glutamine?

Assuming your workouts are adequate to your goals as well.

 

[ItalianMuscle27]

The xlean turkey is from the deli and I have it sliced thickly im not sure what you mean by "lunch meat"

Thats what I thought. Deli turkey(or lunch meat), no good.. Better off eating tuna, chicken, or ground turkey.

 

[Mr.X]

I'm starting a 4 week t-bol only cycle tomorrow and im looking to add about 1k cal/day onto my about 2500 calories I usually intake. I'm guessing I need more protein and undoubtedly i'll be taking in more carbs I just cant think of what to add to what im doing any advice would be appreciated.

A usual day for me would be

Breakfast
Honey nut cheerios with skim milk
english muffin with jam

lunch
xlean turkey breast on whole wheat bread
mix of celery,carrots,green peppers in a small snack bag

misc
protein bar

2nd lunch
xlean turkey breast on whole wheat bread
granola bar

misc
some chedder rice puff type snack

dinner
2 chicken breasts
1/2 cup corn
1/2 cup peas

misc
half serving protein drink

im 160lbs about 10% bf and looking to put on about 5-6 lbs in 4 weeks and I believe 1k cal/day xtra would do the trick

your whole diet needs to be reworked IMO

 

[Bruce]

peanut butter 2 tablespoons with every meal, its healthy fat 8g of protein and around 250 cals or so. pb is essential for me to grow cause i can keep eating it even when stuffed.

 

[Syringe11]

Im seeing a 10/1 ratio on peanut butter posts so peanut butter it is...yours was the clincher bruce as I decided to do a tbol only cycle from one of your posts.

As for my diet I certainly know its not perfect by any means but if you understood where I came from its quite adequate. used to be fat and have always eaten junk food so when it came time to take control of my diet there werent many healthy things I enjoyed eating... im still trying new healthy foods but 90% of them taste like poo to me, I guess that's what happens when you are a product of the fast food industry

I see alot of people eating alot of eggs in the morning but when I eat alot of eggs and go work out and get that sick workout type feeling its not good to be burping eggs and they dont sit so well.

Thanks for all the advice I appreciate all of it...the more I workout and the healthier I eat the more I realize how much more I need to learn but im enjoying the journey

 

[Syringe11]

BTW K to all who posted

 

[theprofessor]

your whole diet needs to be reworked IMO

this too

 

[snagglepuss]

Doesn't pb have a lot of sugar? I thought that the fats were good, but that sugar should be avoided

 

[Papa Lion]

a cup of walnuts/Pecans is approx 900 calories... nuts are a great way to add cals while keeping your diet clean!!! just toss some in a bag and snack on 'em periodically through the day... it's easy to get a cup of good nuts down like that!!


~Papa Lion~

 

[andyjb]

Doesn't pb have a lot of sugar? I thought that the fats were good, but that sugar should be avoided

PB shouldnt have sugar in, i get organic PB total ingredients 97% peanuts 3% palm oil