ALake

For me to grow it seems I need 4000 calories a day. But alot of the time it is a real struggle. Here is a typical day of eating for me yesturday

1. Breaskfast, Bowl of Cereal - 300 calories

2. 2 chicken fillets and 100g rice, 75g veg - 500 calories

3. 2 peanut butter sandwiches and banana - 400 calories

4. 2 chicken fillets and 100 g rice 75 g veg - 600 calories

5. 4 chicken drumsticks, 5 boiled potato, 75g veg 500 calories

6. 2 chicken fillets and 100g rice, 75g veg - 600 calories

7. 4 slices of peanut butter toast - 400 calories

= about 3400-3500. I also have two 40 g protein shakes which add about 500 calories but I want to eat 4000 calories of proper food. Anybody got any ideas?

big

Add more fats. They are easy calories.

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toxictoffee

TBH the whole diet needs work

there is too much protein, lack of sources of it
as above lack of fats
incomplete meals

have a read below

http://www.fitnessuncovered.co.uk/di...ed_article.php

Tinytom

If you have a look at my diet thread you'll see that I am consuming 3000-3500 calories a day.

All you need to do is up the rice and fats in that and you will be there.

You may also want to vary the meals to include some steak or fish, I'm quite limited on what I can have on diet which is why it is mainly chicken and egg whites.

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ALake

Yes I do vary the meals most days when I get sick of chicken, Fish is expensive so I only eat it about once or twice a week. What is the best fat source?

ewokbowes

Try eating some seeds (pumpkin, sunflower, etc) they're loaded with efa or may be mixed nuts.

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wogihao

To be honest for strenght i think protien is overated. i might be way off but I would go for carbs heavy meal over a protien one. ofcourse balance is important but I feel people are afraid of the carbs for some reasion.

Five-O

udo's oil, flax seed oil, olive oil, almonds, nuts etc, NATURAL peanut butter.

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Five-O

agreed, I suppose obviously near to competitin carbs have to be monitored and manipulated but when bulking/building I love my carbs

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toxictoffee

the only fats you need worrying about to source are EPA/DHA

fish oils or krill oil

the 'average diet takes care of the rest

a few nuts ad seeds and olive oil for monos

but udos is a watse of money
flax is ok but has a poor conversion rate and most nuts are too n6 rich

simply eat fish or fish oils and have a balanced diet

thestudbeast

avocado, coconut, walnut oil, almonds (the best of the nuts), oily fish - makarel, sardines, salmon etc err eat whole eggs maybe for beakfast, get a coffee grinder and grind flax seeds into your protein shakes and OMG I nearly forgot red meat.

Five-O

Absolutely nothing wrong with Udo's oil, overpriced - YES, but good sound stuff. I don't believe the "average diet" takes care of EFA either, or especially Alakes diet in this instance.

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toxictoffee

and what is the ratio of flax oil converts to EPA and then DHA?

why do we need so many n6 fats?

isnt oleic acid from olive oil enough for 9s

=

udos a poor product as it then means all other omega balances are off unless you dont consume other fats

LNA has benefits but its not efficient enough to produce adequate 2g of EPA/DHA required as a baseline for humans

Five-O

Im afraid I don't believe IMO its a poor product, very happy with it, logic isn't always the answer to everything, it might make sense on paper but its how it works on an individual basis that matters.

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Aftershock

Fish doesnt have to be expensive mate, f your looking at Salmon them yes but a lot of fish is very reasonable inc Pollock etc, just throw some fish oils in with it if its not a fatty fish.

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