Need to gain lean mass.. need more calories

[bigCountry000]

Alrighty, i am trying to get in the calories i need but don't think i'm doing a very great job at it...

Breakfast--i eat 7 eagg whites and one whole egg.. bowl of oatmeal with bananas and glass of milk and protein drink

Snack-- some type of fruit

Lunch-- anything fom a steak or a sandwhich and tuna

Snack-- Some peanut butter on wheat bread

Dinner-- Either some type of wheat pasta or lately i've been eating a steak with salad and vegtables and baked potato

Snack before bed-- protein drink

Ok guys i know i'm eating, just not enough... i need some more ideas for my smaller meals "snacks".. and more ideas on somewhat clean foods to get in the calories... i would appreciate anything...

[Chub]

When you have your eggs eat them whole.

Also for snacks, almonds are good if your on the go to munch on.

casein shake before bed goes come a treat, stops me waking up hungry in the morning.

Also get some home-made shakes on the go. easy 700 cals in one . Have a seach around the nutrition forum for recipes

[bigCountry000]

thanks man... by the way what is casein??

[Usf97j4x4]

thanks man... by the way what is casein??

It is a slower-release protein. Personally, I just mix whey with skim milk at night and it keeps me from waking up hungry.

If you are looking to add calories increasing your EFAs might help... natural PB is your friend.

[bigCountry000]

ah nice thanks... so what should i do about snacks?? is peanut butter and fruits? and should a be eating more???

[suncloud]

what i usually recommend is:
1 - peanut butter (1 tbsp every hour you're not eating a real meal) or
2 - string cheese (taken the same way)

either way, its 80 calories an hour when you're not eating a real meal (12x a day) so an easy 1k calories added. remember its not just about how much you eat, but constantly keeping your body with a fresh stream of nutrients.

[bigCountry000]

ah yes true.. thanks sun.. so for my major meal though, am i eating enough?? should i be eating different things or just more of what i am already eating?

[suncloud]

can't seem to find how much you're taking in portion wise. but if you're not growing from it, its not enough for you. i'd add in the egg yolks to your breakfast (good cholesterol increases testosterone), and do either or both of the peanut butter and string cheese, and see what happens. if 1k extra calories doesn't help you gain in a week, nothing will. also, make sure you're doing pre workout carbs + protein, as well as post workout carbs + protein. trust me on this.

there's some studies that have said that the pre workout shake is more important than post workout. the proof is that the carbs pre workout keep you fueled throughout your workout, and the added protein makes sure your body isn't scavenging amino's from the muscles worked. so add it to pre, add it to post, and you can't possibly go wrong. here's the link on that:

Pre-Workout more important than Post Workout?

[KgTomCat]

this is wut I do every now and then...
8-12 oz of 2% milk- 200 cal 8g protein
1/2 cup of dry oatmeal- 150 cal 5g protein
2 scoops whey-300 cal 50g protein
2 tbsp all natty PB- 200 cal 8g protein
900 cal 70g protein...rough estimates on figures, but tastes great

[Resolve]

Somebody said it above, but eat whole eggs! Better nutrition, and if you do some actual research, you will find that the cholesterol in eggs is incapable of harming you and will actually benefit your hormonal profile.

For your snacks - throw in lots of nuts, beef jerky, cheese, anything that is calorie dense and transports well. ALso, every meal should contain a good source of protein - at least 20g and that's a bare minimum.

Your 6'5", an inch taller than me and we weigh the same amount. Now, your BF% will play a part, but you should be eating ~4000cals (more or less depending on activity) as a starting point. We're big - we need to eat bigger.

Some other incredibly healthy ways to add cals - olive oil, coconut, whole milk, organic heavy cream or butter, whole yoghurt. And buttloads of just about any and every veggie you can cram into your mouth! Lettuce doesn't count.

Hope this helps, and welcome to AM

[planetfuzz]

I would recommend using the diet tracker here on AM. It's hard for me to gain. A few months ago I tracked what I ate on an average day and it was somewhere around 2,500,not nearly enough. I finally worked up to around 4500. I love doing this every once and a while because I can see how my macro ratio's are and just to make sure I'm eating enough. Sometimes I feel like I'm eating everything in site but if you're not getting those calories,you wont gain weight.

[jakellpet]

dirty up your diet - as the others mentioned, dont be afraid of (good) fat - whole eggs are a must.

Here's a recipe to get you calories up:

4 whole eggs
1 scoop of whey
1 cup oats
1 med banana
Some blueberries
250ml full-cream milk
Ice cubes

Approx. 1,000cal and delicious!

Made in the morning and put onto a thermos - I split this into 3 for my 1100, 1530 and 1700 meals.

Eat like Godzilla - don't be afraid of a little extra mud - that's what cuttings for - good luck!

[bigCountry000]

so you make that and split it as your three smaller meals during the day??.. i like it would it be bad to make two of those a day?? i start swimming this week for the school team and will be burning twice as many calories.. what do you think??

[Domenic]

Olive oil is your friend. Add a coupla' tablespoons to each shake (you think this'd be gross, but I can't personally taste the olive oil... it just ads a nice creaminess to the shake) and watch the calories add up.

[planetfuzz]

Olive oil is your friend. Add a coupla' tablespoons to each shake (you think this'd be gross, but I can't personally taste the olive oil... it just ads a nice creaminess to the shake) and watch the calories add up.

Tried this the other day,I thought it would be gross but I couldn't even taste it.

[bigCountry000]

nice... will do that tonight

[Domenic]

nice... will do that tonight

Maybe you wanna' make your own weight gainer, too.

[bigCountry000]

yeah man i definately need to find something for myself... i'm about to be changing everything up and burning a crap load of calories... lol

[jakellpet]

so you make that and split it as your three smaller meals during the day??.. i like it would it be bad to make two of those a day?? i start swimming this week for the school team and will be burning twice as many calories.. what do you think??

Definately if you're swimming - have you checked out Phelp's diet? I used to be an open water distance swimmer myself back in the day.

As mentioned, some olive oil wouldn't hurt, or try substituting some of the milk for cream.

[Domenic]

Definately if you're swimming - have you checked out Phelp's diet?

try substituting some of the milk for cream.

x 2 on both points.