Help to tweak diet

[ProjectSwole]

Hey I'm just tweaking my diet for my first cycle looking to start at around 4000 calories and increasing accordingly. So far it looks like this

8:00am
500ml whole milk
4 liquid whole eggs
50g whey
15 blueberries
Half cup oats

10:30am
5 slices Turkey/ half a pack
1 pack ready made chicken

13:00
250g chicken 2 cups rice broccoli

18:00
200g beef mince 100g whole grain pasta with pasta sauce

PWO 20:30
50g shake 40g dextrose 10g glutamine

21:30
1 tin tuna 200g sweet potato broccoli

3500 calories
40% protein
40% carbs
20% fats

Need a few ideas for some cheap easy calories to get to 4000. Keeping ratios the same

 

[maddad]

What are your stats? Height? Weight? Body fat %?

I would dump the milk. Also you say slices of turkey. What are we talking about deli meat? Also prepared chicken? Describe said chicken.

Drink the dextrose and bcaa during workout. Have the 50g whey after. Watch the mercury in the tuna. Try some white fish. Spinach is king. It sucks. I hate it. But I eat a lot of it.

Take your lean body mass multiply by 2.2 and eat that much protein in grams daily.


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[California]

If you are looking to up the cals peanut butter can help.

 

[nwguy]

What type of deli meat is that? Processed or not? What about the chicken? Like a whole chicken or processed chicken?

 

[ProjectSwole]

Age:24
height:5ft9
weight:200-205
bf:15%

why ditch the milk? It's cheap easy calories? No I don't eat processed food Turkey and chicken breasts

 

[HughJassol]

Link to the log?

 

[HughJassol]

Milk is fat and sugar that's why it's easy calories. Ditch it

 

[reddog309]

[h=4]Nutrition summary:[/h] Calories 119 Fat 13.5g Carbs 0g Protein 0g There are 119 calories in 1 tablespoon of Olive Oil. Calorie breakdown: 100% fat, 0% carbs, 0% protein.

put some on your chicken

 

[HughJassol]

And its mono saturated so it's good for you!

 

[maddad]

If you are looking to up the cals peanut butter can help.

This. And I eat a lot cashew and almond butter. But I always keep carbs away from my fat intake.


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[California]

This. And I eat a lot cashew and almond butter. But I always keep carbs away from my fat intake.


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I had to cut back on the pistachios because of that.

 

[Rearden Metal]

I would really focus on eating better quality proteins first. Most trainers overeat protein to begin with, with a lot of it coming from lower quality sources.

- Eggs & eggwhites
- Fish
- grass fed beef
- chicken/turkey
- shellfish

Drop the milk. I personally prefer whole foods to whey/casein shakes as well tbh.

Next, I'm not sure I would focus on increasing kcals at 15% bf unless you're a powerlifter? There's a ton of good reasons to get lean, 7-10% and THEN work on gaining size. At that point I'd increase carbs around training quite a bit.