Calories

[BRITISHBULLDOG]

Hey guys,what food could i add to my diet that is high in calories and is pritty good for bulking??my diet is as follows:

morning:protein shake with oats and a bannana
mid morning snake- protein shake with oats and a banana
lunch:tuna fish,vegtables and a pint of milk
post/pre workout shakes
dinner:7 egg whites with steak and vegatables
supper:chicken with veggies and a glass of milk plus a bannana

I feel i am not getting enough calories as i am not growing much????what should i do?

[Ogedei]

I am sure your weight to protein ratio is fine. But I am gonna ask just to make sure. What is your protein to weight ratio?

You could add some more fats to the diet, they always jack up the calories. Peanut butter, avacados...mm avacados...

Og.

[gobbla]

it looks like you have an obscene amount of protein going on there! making a rough guess you're sitting around 3,600 calories with 300+g of protein.

a fella of your age could probibly go for another thousand calories...cheese\nuts\peanut butter\add oil to your vegis

[BRITISHBULLDOG]

emmm goog point.

I am 21 years old and 215-18lbs,do you think i need a little more carbs?i do need fat your right,maybe add some nuts!Cheese?what type of cheese has the most calories?I would like about 1000 more cals a day for sure,do you think i could add more milk???

[gobbla]

IMO you certainly could add carbs, it might be easier to eat the calories that way (if you want to stay cleaner look at sweet potato's or beans). Any full fat cheese should be pretty darn calorie dense, and more milk is certainly an options.

[BRITISHBULLDOG]

emmm carbs are my main problem i think,i may add some brown rice???I might drink 2 cups more of milk and add some cheese(very little).I will get some nuts also!Anything else you could add would be great people

[Lost Dog]

BB, to bulk you need carbs! Especially in the 2-4 hours after your workout. And, not the fruit and veggie carbs, either. Not that you shouldn't have veggies then, you should. But eat rice, bread, pasta, potatoes, beans, peas, etc. That's the time for those foods.

Carbs + protein + workout = anabolism. After a meal or two, go back to lower carbs (fruit, veggies, etc.) and proteins and fats.

[emartin10]

Yeah dude, I'd add a handful or 2 of nuts somewhere, some brown rice or whole wheat pasta with a shot of olive oil, and maybe a cup of cottage cheese in there before bed. You could go for the full fat cottage cheese if you are that desparate for calories, but a natty PB sandwich with some extra almonds or something would be a good calorie dense option at some point in the day. Good luck.

E

[BRITISHBULLDOG]

some excellent points there!

Nuts are definatly gonna come into the diet,also your right lost dog that is what i am missing for sure,i will add more carbs,i bought some rice and past so i am on the right track i thing

[BFG]

BB how many calories is that already????? add too much fat if that calories is too high and you will err get well rounded

[Ogedei]

Dietary fat has no corelation to becoming fat apart from it being very calorically dense. If he keeps his calories in check he can add fat just fine. Just as fine as eating more carbs.

I believe if you look at the eastern european guys on here, they follow very high fat diets and are incredibly LOW bf%.

Og.

[BFG]

well thats common sense ogedei but just bumping his calories up without knowing/specifying a) the balance of macros and the ratio of input to output then he will get fat especialy as fat tends to have a higher calorific value

[gobbla]

if he's not gaining weight as is we can pretty well determine that the energy balance is too low to bulk, wether his fat intake is 20% or 60% it probibly doesn't make too much of a difference.

assuming he is raising his calories inside some sort of control (he's an uber-motivated guy from his posts) and keeping an eye on the scale\mirror he should be ok.

[BRITISHBULLDOG]

I need more for sure BFG,i may be just need a little bit carbs as i think that is my main concern!However i can always add a little then drop some in a few weeks if i get a little fat hahahahaha it will all go with westside

[OldGuy]

BB, you should plug this into fitday and see where you come out. I'd be interested in seeing how many calories it is.

Also, I would drop some of the shakes. You should only do that around workout time. Move the steak and eggs to breakfast, and find a different protein source for dinner.

[CtA318]

I think you need more carbohydrates. You have a lot of protein going on in there. Personally you probably get more than you should. Keep the protein down to 220grams anything beyound that is pointless. More protein doesnt equate to more muscle and excess protein not being used can do 1 of three things, be used for energy, turn to fat, or urinated out.

If I were you I'd eat carbohydrates at every meal and jack them up especially after a workout. Remember that protein will not be used for synthesis of new tissues (muscle growth) unless your body has carbohydrates to fuel activities such as breathing and digestion.

[BRITISHBULLDOG]

good point made here but i had it sorted out on fit day,i was eating 2999cals and eating not enough by far carbs!

I have ajusted by diet so i am now eating 3700,i it is 40% protein,carbs 35% and fats 25% fats!I added nuts,wholewheat pasta,rice and more veggies as i enjoy them at my meals!

This has helped alot guys,by the way which in your opinion is the best carb while bulking???

[OldGuy]

See what happens but I think you may need to eat more, big guy.

[BRITISHBULLDOG]

I will eat,eat and eat i am 220lbs but i will be 245lbs in 2-3 months just watch dudes!

I think 3700 cals will do for now oldguy but however i am gonna increase them as you say in a week or so once i get hungry!I am stuffed at the moment!I am also taken out a few shakes and putting in a extra meal of chicken,spinich,carrots,brown rice and two bananas!I have to budgit myself as i am not a rich dude hahahah

[BRITISHBULLDOG]

oh if anyone has an idea of a good meal i am open???i need one more??