Help..up my cal. intake as clean as possible.

[diesel]

I need to up my cal. intake, but would like to do so as clean as possible (i.e. no Mc'D's, or other crap cals.)

My diet has worked great thus far for packing on quality muscle while keeping me relatively lean.
( I have a couple slices veggie pizza every once a week)


5 meals at 75g complex carbs, 50g protein 7-14g fat each.
oats, sweetpotatoes, brown rice, chicken breast, lean ground beef, egg whites, broccoli are my primary sources.

Along with my gains, my metabolism has gone up, and I'm not always able to get a 6th meal in as I would like to.

any suggestions? I respond better on high complex carbs rather than high fat lower carbs.

aas. eq 600, test 750, Winstrol (winny) 75 ed.

 

[Swolehead1]

i know muscle milk has like 650 calories per serving if u mix it with milk..i usually take double doses, so that right there is 1300 calories

 

[ssmla123]

I like bananas for potasium, and peanutbutter (not the sugary kind) for its "good" fats. Maybe you just forgot to put them up, but fruits are very beneficial and add cals easily. The reason I am saying this is they recently did a study and like 1 in 3 college students have scurvey. Food for thought...

 

[diesel]

ssmla...I don't eat too many fruits, mainly veggies.primarily broccoli and spinach 225g per meal. I not abstaining from fruits intentionally, just that i try to get as many complex starch carbs like oats or swt. potatos that I'm full after each meal..

 

[Maxgain]

1 in 3 college students have scurvey, where? I hardly believe that to be true when all you need is 33mg of vit C a day. I am in college and I cant say i have ever seen anyone walking aroung with rotting gums.

You are looking for complex carbs but if you are feeling full after them you have to look at the facts that fats the highest energy dense nutrient. Olive oil and nuts especially peanut butter is a great way to pile on cals

 

[RJ]

1 in 3 college students have scurvey, where? I hardly believe that to be true when all you need is 33mg of vit C a day. I am in college and I cant say i have ever seen anyone walking aroung with rotting gums.

You are looking for complex carbs but if you are feeling full after them you have to look at the facts that fats the highest energy dense nutrient. Olive oil and nuts especially peanut butter is a great way to pile on cals

Definitely. I just started doing this as well. Found out I wasn't getting nearly enough 'good' fats, so this was optimal. I tend to get a little chubby with too many carbs, even complex carbs, cause I don't do much cardio, but with the simple addition of 4 tbsp of Olive oil a day, I get the cals I need, the 'good' fats, and don't jeopardize my BF% too much.

 

[rubberduckyo]

How about replacing some of those sodas with milk? I'm noticing you didn't mention any beverages in your diet. You might be a stict water guy but a lot of us rely on diet sodas for drinks. Replace a few with milk. That would help too.

 

[huskyguy]

Mass

If you are having trouble gaining mass, try adding whole milk to your diet. Along with a clean high protein fairly low carb diet, I drink one gallon of whole milk a day. The addition of the whole milk in my diet has made all of the difference. Thanks to muscle memory, hard training and a good mass gaining diet, I am back up to my highest bodyweight at only 9% bodyfat. Eating is the most important part of adding size.

 

[diesel]

strictly water as my fluid intake, occ. oj w/ breakfast. I use a daily multi vit., and along w/ my veggies-broc./spinach, I assume this should be sufficient for daily vitamin/mineral requirements.

I've been waking up around 3am to eat, I'm so hungry at that time that it's impossible to sleep..seems like I HAVE to eat every 3 to 4 hrs...its usually a whey shake w/ a bagel. occ. a protein bar. My last meal at 10pm is usu. 1/2lb eye rnd w/ 120g oats....must be the EQ

 

[huskyguy]

If you are that hungry all the time your body is telling you something--eat! Eat every 2 to 3 hours--that is real food,not a whey shake and a bagel--that's what you eat when you are rushed for time. Have some hard boiled eggs on hand, beef jerky, pre-made stir fry that you can simply heat up. If you are trying to gain some real size the word sufficient should not be part of your vocabulary. Success requires a certain philosophy and doing just enough is not enough. By all means eat clean, but you probably need to eat more.