Pushing the caloric envolope. - JP Fitness Forums

CharDar · 02-26-2008, 09:32 AM

I don't feel like I'm able to get enough calories in per day. Ever since I've been sick (twice in two months) it seems like my caloric intake has been really poor.

I know this is silly but... what helps you guys eat during a bulking cycle?

Cynic · 02-26-2008, 10:19 AM

Eating calorically dense foods!

Once you meet the basic macro requirments, after that, it's PB, home made weight gainers, etc.

Here's one of my weight gainer recipes:

1 cp milk, full fat
1 cp yogurt, full fat
1/2 cp cottage cheese, full fat.
1 tbsp olive oil
1 tbsp nat peanut butter

1 pkt hot cocoa mix. Try to find one w/o hydrogenated anything, but try to go with full-fat.

Blend it all together until smooth.

Add some fruit if you like. I think cherries would work well, also raspberries.

You could even throw in 1/2-1scp whey for more protein.

kfisherx · 02-26-2008, 11:25 AM

I use store bought gainers to help get my calories up. I also set reasonable goals for food and meet them (just like weight loss). For me it was possible to add 300 cals a week about and still feel good enough to get to the gym and workout. For me eating too much makes me a slug so I had to do it slowly.

The other big factor here is planning Both my friend (also gaining right now) and I have found that if you get lax about tracking your cals that you will not eat enough. Both of use have discovered that it is best to get 1000-2000 kcals in by noon of the day. We are using cytogainer and one drink in whole milk is over 800 cals. If you get lazy and have to backload it affects your sleep and is more painful. Finally on the line of planning, I find it useful to cook up meals on the weekend so that I have a bunch of food right at my fingertypes to eat on schedule.

Alcoholiday · 02-26-2008, 11:42 AM

usually 2 shakes a day: 4-500 calories apiece

then 3 meals per day, with lean meats where i eat till i'm full. and lots of milk. At least a 1/2 gallon a day.

CharDar · 02-26-2008, 11:51 AM

Quote:

Originally Posted by Cynic

Eating calorically dense foods!

Once you meet the basic macro requirments, after that, it's PB, home made weight gainers, etc.

Here's one of my weight gainer recipes:

1 cp milk, full fat
1 cp yogurt, full fat
1/2 cp cottage cheese, full fat.
1 tbsp olive oil
1 tbsp nat peanut butter

1 pkt hot cocoa mix. Try to find one w/o hydrogenated anything, but try to go with full-fat.

Blend it all together until smooth.

Add some fruit if you like. I think cherries would work well, also raspberries.

You could even throw in 1/2-1scp whey for more protein.

I guess I need to buy a blender, huh?

CharDar · 02-26-2008, 11:55 AM

Quote:

Originally Posted by Alcoholiday

usually 2 shakes a day: 4-500 calories apiece

then 3 meals per day, with lean meats where i eat till i'm full. and lots of milk. At least a 1/2 gallon a day.

Are these protein shakes? And 1/2 gallon milk... DAMN!

CharDar · 02-26-2008, 11:55 AM

Quote:

Originally Posted by kfisherx

I use store bought gainers to help get my calories up. I also set reasonable goals for food and meet them (just like weight loss). For me it was possible to add 300 cals a week about and still feel good enough to get to the gym and workout. For me eating too much makes me a slug so I had to do it slowly.

The other big factor here is planning Both my friend (also gaining right now) and I have found that if you get lax about tracking your cals that you will not eat enough. Both of use have discovered that it is best to get 1000-2000 kcals in by noon of the day. We are using cytogainer and one drink in whole milk is over 800 cals. If you get lazy and have to backload it affects your sleep and is more painful. Finally on the line of planning, I find it useful to cook up meals on the weekend so that I have a bunch of food right at my fingertypes to eat on schedule.

I'm kind of scared to buy store bought gainers. Or even ones over the interweb for that matter. Maybe I'll have to look into it.

Cynic · 02-26-2008, 12:28 PM

Quote:

Originally Posted by CharDar

I guess I need to buy a blender, huh?

That's a basic kitchen appliance IMO.

CharDar · 02-26-2008, 12:34 PM

Quote:

Originally Posted by Cynic

That's a basic kitchen appliance IMO.

I was actually look at one when I was at Wal-Mart yesterday. I guess I'll have to get one this weekend.

Cynic · 02-26-2008, 01:18 PM

Quote:

Originally Posted by CharDar

I was actually look at one when I was at Wal-Mart yesterday. I guess I'll have to get one this weekend.

Get the best you can afford, preferably one that can easily crush ice.

AFI82 · 02-26-2008, 01:29 PM

I hear that handheld handcranked mixers are great for forearm strength!!!11!

Eat some cashews and peanuts, high in calories and healthy fats, small in size.

Alcoholiday · 02-26-2008, 02:11 PM

Quote:

Originally Posted by CharDar

Are these protein shakes? And 1/2 gallon milk... DAMN!

yea, protein shakes.

1/2 a gallon is not that much. 2 shakes=1/4 of a gallon (32oz of milk). Then just throw in a glass of milk w/ lunch and dinner.

smittygouv · 02-26-2008, 02:38 PM

I had a tough time eating enough calories and kept finding myself skipping meals or bits. So i made myself a meal plan that I eat pretty much everyday. Pretty monotonous but it works for me. I've attached the spread sheet if your interested.

CharDar · 02-29-2008, 12:40 PM

Quote:

Originally Posted by Cynic

Eating calorically dense foods!

Once you meet the basic macro requirments, after that, it's PB, home made weight gainers, etc.

Here's one of my weight gainer recipes:

1 cp milk, full fat
1 cp yogurt, full fat
1/2 cp cottage cheese, full fat.
1 tbsp olive oil
1 tbsp nat peanut butter

1 pkt hot cocoa mix. Try to find one w/o hydrogenated anything, but try to go with full-fat.

Blend it all together until smooth.

Add some fruit if you like. I think cherries would work well, also raspberries.

You could even throw in 1/2-1scp whey for more protein.

Have anymore weight gaining recipes?

Cynic · 02-29-2008, 03:19 PM

Nah, but you can always experiment. Know what flavors you like, what goes together by prior experience and curret products on the market:

Reeses PB cups - Chocolate and peanut butter.
Black Forest - Fudge Chocolate and cherries.

Some other ideas to try: caramel and apples, raspberries and chocolate, etc.

I tend to go sweet. Look at using flavored oats as the base flavor and enhancing that. Maple and brown sugar, cinnamon and raisin, etc.

Keep protein and fats high.