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How to get enough "clean" calories for bulking?

post #1 of 29
4/28/10 at 2:02am
Thread Starter 
So I want to start bulking up now, previously I had been more just cutting/maintaining, but I find I am having trouble being able to get enough calories, while still eating clean. Today was my first day making an effort of eating more, and I found I could only get just over 2000 calories (the MyPlate website says I should be aiming for approx 3000 calories for my weight goal; I am 5' 8" 148lbs) with the following numbers according to MyPlate (so not 100% accurate) Fat: 75 g Cholesterol: 651 mg Sodium: 2128 mg Carbs: 181 g Fiber: 24 g Protein: 119 g This was what I ate: Breakfast: Banana, 2 eggs, green tea Morning Snack: handful of baby carrots Lunch: two whole chicken wings (i.e. the drumette and wing), cup of baby spinach, can of tuna wrapped in a tortilla with Monterey jack cheese Afternoon lunch: granny smith apple Dinner: cup of quinoa, spring mix salad, a pork chop and a filet of fish. Post workout: 2% milk, a banana and half cup of cottage cheese. Just wondering what simple food ideas I can throw in easily in my daily diet and routine. Almonds? Yogurt? More milk? More eggs? More cottage cheese?
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post #2 of 29
4/28/10 at 2:10am
Quote:
Originally Posted by sonick View Post
So I want to start bulking up now, previously I had been more just cutting/maintaining, but I find I am having trouble being able to get enough calories, while still eating clean. Today was my first day making an effort of eating more, and I found I could only get just over 2000 calories (the MyPlate website says I should be aiming for approx 3000 calories for my weight goal; I am 5' 8" 148lbs) with the following numbers according to MyPlate (so not 100% accurate) Fat: 75 g Cholesterol: 651 mg Sodium: 2128 mg Carbs: 181 g Fiber: 24 g Protein: 119 g This was what I ate: Breakfast: Banana, 3 eggs (+80), tea Morning Snack: handful of almonds (+200) Lunch: two whole chicken wings (i.e. the drumette and wing), assload? of baby spinach (+20), can of tuna wrapped in a tortilla with Monterey jack cheese Afternoon lunch: granny smith apple, almonds (+200) Dinner: cup of whole wheat pasta (+300) , spring mix salad, a pork chop and a filet of fish. Post workout: 2% milk, 1.5 scoop protein powder (+200), a banana and half cup of cottage cheese. Just wondering what simple food ideas I can throw in easily in my daily diet and routine. Almonds? Yogurt? More milk? More eggs? More cottage cheese?
fyp. that's an extra 1000 or so. anything less processed but calorie dense is best; nuts, oils, whole grains, powder
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post #3 of 29
4/28/10 at 2:32am
I wish i hate the time/money/drive to perform a "clean bulk" as it looks like you will.


To be honest i'm just trying to eat as much shit as i can. I'm exactly the same weight/height as you, basically eating as many calories as possible. As long as i get enough protein, should be able to put on a fair bit of weight, but it won't be that lean.

I'm aiming to put on 10kg, and then cut 3-5kg depending on how fat i am.
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post #4 of 29
4/28/10 at 2:38am
Nuts, olive oil, peanut butter, etc.

It's a lot easier than it sounds. It boils down to just adding something more calorically dense to each meal.

I envy the guys who can just do a dirty bulk. I was a fat teen, so I tend to store fat more easily than the eternally skinny guy. A bulk for me wouldn't mean pizzas, burritos, and burgers so much as it would mean additional clean foods.
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post #5 of 29
4/28/10 at 2:45am
your breakfast is too small it should be the biggest meal of the day. throw in some oatmeal you need the complex carbs and 1 cup is about 300 calories.
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post #6 of 29
4/28/10 at 3:14am
Potatoes are an option as well. Roast up a handful of new potatoes with butter and herbs.
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post #7 of 29
4/28/10 at 10:19am
OP i look forward to your thread in 6 months complainig that youre too fat now
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post #8 of 29
4/28/10 at 11:13am
Whey protein and creatine is your friend.
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post #9 of 29
4/28/10 at 12:53pm
For one, stop counting cholesterol. That myth was debunked a while ago.

Up your red meat intake. As mentioned above, legumes are your friend.

Milk is also your friend--especially milk with at least 2% fat. Not only will the extra fat help increase your calories, the fat in milk helps your body absorb all of the proteins/vitamins/minerals that are found in the milk.

Your protein is low. Add another 50g, or 200cals. Same goes for carbs. Your fat can be bumped up to around 90-100g, or roughly another 150cals.

Want lean mass? Complex carbs--especially from oats and veggies. The less refined, the better. Fruit is great in the morning and after a workout. Avoid it before bed.
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post #10 of 29
4/28/10 at 1:07pm
If you need your calories to be clean just make sure to wash them before eating
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post #11 of 29
4/28/10 at 1:08pm
Thread Starter 
Quote:
Originally Posted by Hartmann View Post
If you need your calories to be clean just make sure to wash them before eating
Quote:
Originally Posted by Hartmann View Post
OP i look forward to your thread in 6 months complainig that youre too fat now
gtfo please. Thanks to the others with the advice.
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post #12 of 29
4/28/10 at 7:19pm
Look into the GOMAD diet....Gallon of Milk a Day. Whole Milk is preferred.I don't do a gallon, but I try to drink a glass with all of my major meals. And I'll eat natural peanut butter out of the container for extra calories. Also 3000Cal is good, but to be more efficient, find out what your personal calorie maintenance is and aim for 500Cal above it for a more tailored plan. There are calculators online. And I hope you're not too strict on your diet, you can still afford to eat fast food once or twice a week if you have a high metabolism like me. It's all about calories in > calories out, so if you're running a deficit then the dollar menu is the way to go.
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post #13 of 29
4/28/10 at 11:18pm
Do you subscribe to the theory that 3000 "lean" calories will keep you trimmer than 3000 "dirty" calories?

Assuming you do not (which is good as that way of thinking is complete bro-science nonsense) you are making this process way too hard.

1) Pick how many many grams of protein you want to eat. 1 g/pound of target bodyweight is the advice that always gets thrown around. I have no idea if that's really overkill, but Ive got strong on my less most of my lifting career.
2) See how many calories are accounted for by your protein intake.
3) Get the rest of your calories from foods you enjoy.


But honestly, even the above is overcomplicating life. Try this:

Train hard and eat foods you like when you get hungry
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post #14 of 29
4/28/10 at 11:45pm
I didn't want to make a whole new thread about this, I eat fairly clean but I'm ALWAYS hungry an hour or so before I go to bed. What are good snacks to eat that late? I hate cottage cheese.
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post #15 of 29
4/29/10 at 12:01am
Quote:
Originally Posted by Pennglock View Post
Do you subscribe to the theory that 3000 "lean" calories will keep you trimmer than 3000 "dirty" calories?

Assuming you do not (which is good as that way of thinking is complete bro-science nonsense) you are making this process way too hard.

1) Pick how many many grams of protein you want to eat. 1 g/pound of target bodyweight is the advice that always gets thrown around. I have no idea if that's really overkill, but Ive got strong on my less most of my lifting career.
2) See how many calories are accounted for by your protein intake.
3) Get the rest of your calories from foods you enjoy.


+1
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