I'm really fucking struggling with this. I'm 5'8" at 145 and I'm trying to bulk but healthily.
How do you guys do it? Most meals I eat by my calculation are around 400 - 500 calories. I get 240 calories from a protein scoop and milk, 100 calories from a fruit smoothie, so I'm averaging on maybe 1700 calories.
The only day I got close is when I ate a subway sandwhich.
What do you guys eat that's healthy and bulks you in a meal? All my friends who used to play football said they ate whole pizzas.
Help me make it please
Olive oil.
Almonds/pecans have shit ton of calories
Hears they're good for bulking
are you eating meat?
Eat fattier cuts of meat, as fat is OK so long as you don't over do it.
Also eat more carbs. Add two cups of brown rice or white rice to your meals. There you go. The key is to hit your protein and then fill in the rest with carbs (unless you are doing keto and need more fat). I try to keep my fat around 100 gs (I'm six foot though). I adjust the carbs depending on what I'm trying to hit for the day. Rice and beans are dirt cheap so you can afford to eat more of them.
if you're struggling with anything just microload
you can microload by adding one extra small portion of rice(just an example), increase by 50g of rice a day and eventually you'll get enough calories
>>36856397
>promoting that much fat
>>36856287
add 2tbsp of peanut butter to every meal you already eating. 2tbsp x 4 meals = ~750 calories and 35g of protein.
>>36856287
You deserve to die if you're struggling at fucking EATING.
Beta whores
>>36856403
OP is 145lbs ffs. He can deal with eating some fat. If you're that concerned about it use less nuts and fat free greek yoghurt.
>>36856397
2 tbsp yogurt is like 2.5g protein and 1.2g carbs
how are you getting 7 and 8?
>>36856485
I didn't make that image. The numbers could very well be inaccurate/wrong.
But the wider point to OP is to consider drinking more calories. And shakes like that are easy ways to get a lot of calories in quickly and conveniently.
>>36856434
Thanks
>>36856344
Of course I eat meat, but I'd rather not have fatty meat.
>>36856350
Thanks, will try.
Im fucking starving sometimes at 3000/day and ive been losing about 2.5 pounds a week, 210 pounds of mostly muscle atm. Feel bad for you man.
it's pretty crazy how people vary so widely with their caloric intakes. I don't think I would function on 1700 calories because I'd be so hungry. On the other hand, my bulk @ 3400 calories, that I have a hard time consistently hitting, is a breeze for some.
its all just a matter of perspective bros. we're all gonna make it.
a lot of people here advocate drinking milk, which is pretty good for extra calories. just make sure you don't go overboard (for example, drinking a gallon a day)
>>36856287
>I'm trying to bulk but healthily.
Hahahhahahahahahha
>>36856403
>>36856478
They both have their place but in general fat >> carbs
I have the same issue OP. I'm trying to gain 500g per week but am struggling to get my 12000kj in. I have some weight gain powder that should arrive tomorrow (it has to help). I have started using 'my fitness pal'. Maybe you should look into it as well.
>>36856350
This is interesting.
I'm bulking at about 2500... and yes, I feel your pain. Makes me wonder how the fuck guys like The Rock can down 6,000 cals a day. Stone Cold eats over 300 grams of protein a day. I struggle with 150.... what the fuck?
sweet potatoes
eggs
kodiak pancakes
oats
peanut butter
chicken
beef
done
I don't understand how anyone can consider eating more difficult. Eating is like, the best thing ever. It's impossible for me to feel full. I could eat one of those comically huge pizzas from that meme with a fat lady and a diet coke, in one sitting. And then eat more. Food is just so delicious. If I didn't stop myself and count my calories I would never quit eating if I could
I hit 2500 daily on a cut and I'm still hungry before bed.
Oats, eggs, egg beaters
Protein bar
Brown rice, chicken, veggies
Greek yogurt
Red meat or pork, rice or potatoes and veggies
Can't wait to not be fat
>2400
>bulk
>>36857090
eating is a chore to me
>>36856287
500g Lean Beef Steak Mince
45ml Olive Oil
250g Wholeweat Pasta
Home make a bolognese sauce or just buy a jar of it if feeling lazy
2400Kal meal
>>36856287
What is it about asian bitches that makes their legs so delicious?
>>36856287
>2400 calories
>struggling to eat
is this bait?
Eat a triple baconator with large fries and a large coke. This should get you above 2400
>>36857175
I'm not sure if I should envy you or not. It would be nice not to have such a ravenous appetite, but... to consider eating a chore? It's like considering sex a chore. Sounds like a curse, not sure if want
>>36856287
haahha i fucking cut at 2400 you're a fucking manlet you'll never make it
>>36856287
breh i'm currently cutting slowly at 2450 calories
5'9 145-150 depending on water weight. I'd suggest waking up early and eating a big breakfast, odds are you'll forget you even had it and have more room for more calorie later in the day
In a similar boat to OP. I want to know though: WHAT do you guys actually eat? I'm in the store scratching my head looking around cos pizzas etc. will just make me fat.
>>36857183
I'm sorry. Thanks for the advice guys. The reason I get full on so few calories is what I eat, not how little of it.
I've pretty much been eating grilled chicken breast, rice, green beans and potatoes. I'll try adding peanut butter and making that smoothie.
>>36857248
I said healthily, I don't want to clog my arteries.
>>36857269
I think my appetite is increasing. I Just ate lunch and I'm still pretty hungry now. So I guess it's time for me to up my meal size.
>>36857285
Pls
>>36857313
I barely have time to make breakfast as is. I work two jobs so by the time I get my 8 hours of sleep I already have to get ready to jet to work.
I can make that smoothie and chug it on my way out though
>>36856287
>>36856397
Thats a skelly shake, try mine:
200g instant oats
768kcal 15g fat
124g carbs
22g fibre
22g protein
80g impact whey
330kcal 6g fat
3g carbs
66g protein
1 large banana
105 kcal 0g fat
30g carbs
1g protein
1000g whole milk (3.5-4.2%)
630kcal
40g fat
46g carbs
32g prot
40g peanut butter (=1 heaped table spoon)
232 kcal 20g fat
5g carbs
12g protein
4g fibre
TOTAL:
2065kcal
81g fat
208g carbs
133g protein
26g fibre
I get my PB and ground oats from MyProtein but any store bought shit is the same.
>>36857411
Do you drink that over the course of an hour or something?
>>36856287
When you're making protein shakes, throw in 2 tablespoons of almond butter. extra 300 cals right there. I drink 2 shakes a day so I automatically have an extra 600 cals just off of that
Breakfast - 5 eggs (350 calories)
16oz of whole milk with instant breakfast tasty child powder (400 calories)
An apple (100 calories)
Lunch - some kind of sandwich (400 calories, say)
Another 16oz of milk (300 calories)
Maybe some potato chips or a banana (150 calories)
Dinner - 2 cups brown rice (400 calories)
Some chili with cheese and the works (300 calories+)
There is 2400. Get used to eating. If you can't handle 2400 you are going to have a hard time gaining, and when you finally do gain, you are going to have a hard time all over again. Eventually you may be bulking on 3000-3500 a day.
I recommend making meals for yourself early in the week. I buy 3-6lbs of chop meat and 1-2 lbs of chicken and cook up meals rhat last me through a week/week and a half. It helps a lot to have food ready as a student (I am assuming you are a student).
>>36857411
I can't have that many calories a day, that's gaining weight to quickly according to the sticky nig
>>36857504
No I just work two jobs.
But that's a good plan
>>36857463
Yeah, my shaker fits 900mL and I drink it in my car on the way to work. Its about 1300-1500mL or 3 pints of liquid because of air and shit, so I chug the rest that doesnt fit into the shaker right after blending.
Pic related, making one right niw
FAT IS NOT UNHEALTHY NEITHER DOES IT MAKE U FAT, SUGAR MAKES U FAT. FUCKING RETARDED AMERIKEKTARDS
>>36857552
Thanks. Would it be okay to drink something like that on my way to work in the morning even though I won't be working out until 8 hours after I drink it? I'll also have my post-workout protein after hitting the gym
>>36857577
So are you saying I should just go to Wendy's as long as I work out?
>>36857631
i obviously mean healthy fat. not processed shaite
>>36857577
Sugar is carbs, sugar doesnt make you fat.
>>36857588
Yeah sure, imo timing doesnt matter.
>>36857507
I drink two of these a day, no joke.
I'm 6ft1 or 186cm and 92kg/205lbs and train 3-4 times a week.
Drinking atleast two of these a day and maybe missing one or two per week I've gone from 190lbs to 205 in 2 months and my diddlylift has gone from 310 for 5 to 360 for 5. Skvats have also gone up.
This is what I look like, no homo
>>36857763
>Yeah sure, imo timing doesnt matter.
Thanks. Also nice hairline
>>36857726
>all carbs are the same
>what is fiber
>>36857786
ya i know, balding runs in my family
>>36857763
Yes, but you were 190 pounds. 16*190 is 3040. You can drink that and still be under your calorie intake.
I drink one of those shakes at my size and I can barely eat anything before going over my calorie intake limit. Unless I'm misunderstanding the sticky on what my intake should be
>>36857763
skinnyfat gyno ?
>>36856287
Fucking source pls
>>36857884
IIFYM calc gives me that I need 3300kcal per day to bulk (+10% calorie increase) but I mostly consumed between 3.5-4k per day
try this iifym.com/iifym-calculator
>>36857899
No gyno, just fat
>>36857947
Thanks
>>36856287
wtf is in ur fruit smoothie, one banana?
>>36858012
u should work on ur chest though breh
if u hade huge chest u'd look very solid
>>36856287
You gotta be fucking shitting me.
BREAKFAST
Cereal, 4 Eggs, Milk, 500cal
SNACK
Peanutbutter toast + Protein shake 500cal
LUNCH
Chicken & Rice & Brocoli 500cal
SNACK
Protein shake with oats + Milk 500cal
DINNDER
More chicken, or fish, or steak with sweet potatoe & melted cheese & brocoli 500cal
>>36856287
Pls tell me who s that Asian chick
Holy fuck
>>36856287
im 5'9" was 145 and am now 165 i have to eat 3800 calories per day and its been 6 months since i started trying to gain weight.. I stayed at around the same body fat percentage which has been a challenge but it all works out.
>>36858507
typical day of eating for me
breakfast :
two slices of toast
4 slices of turkey bacon
2 eggs
coffee
post workout:
chicken/fish/beef/pork
veggies
rice/pasta/couscous
snack:
peanut butter sandwich
yogurt
banana
second lunch:
chicken/fish/beef/pork
veggies
rice/pasta/couscous
snack:
nuts
fruit
dinner:
chicken/fish/beef/pork
veggies
pasta/rice/couscous
last meal:
possible yogurt or fruit or both
Like pizza, nuts, peanut butter, sugary foods
Those are just easy ways to get your body more accustomed to eating so much though, I'd try to eat Less fat once used to it though
>>36856287
Lots of snacks. Healthy ones like nuts or you can make your own protein muffins/whatever.
>>36856287
Bump
Does that Asian chick do porn?
>>36856287
Shakes bro
>whole milk
>your favorite scoopz
>peanut butter
>outmeal
>spinach for vitamins
Sometimes I use plain greek yogurt instead of peanut butter and add some fruit.
>>36857763
I don't think your legs are big enough, squat more honey
>>36857927
>>36858400
Op here, no idea, sorry.
Thanks for the advice everybody. I was very curious as to how people were staying fit and eating so many calories and now I have a good idea how.
>>36856287
Just imagine fucking those 2 bitches, I wonder whose pussy would feel better ? Or maybe which one has the tastier asshole ?
>>36856287
Lucky. It takes me 3200 to gain weight
>>36856287
>>36857180
Do all azns have great foot game?
bro i make protein shakes that have 1500+ calories in them alone. Blended milk, oats, whey, peanut butter, cottage cheese, fruit, flaxseed, etc
>>36856287
Pasta and ground beef
Rice and beans/chicken
Bread and cheese and salami
>>36856287
I was 110lbs at 5'10 age 20, now 160lbs 2 years later
Weight gainer shales are a fucking miracle - costs me like 25 quid for 5kg which lasts 2/3 months, and each shake is around 1500 calories with wholemilk, I add a cup of oats to mine for extra calories
Also I sometimes have a bagel with peanut butter on with a pint of milk as a snack - cheap, easy to eat and about 700 calories of low sugar, high protein goodness
>>36860148
they literally have the worst feet (after black women)
unless we're talking soles, in which case it varies
>>36860825
>hair on the leg
Still fapped
>>36860356
>salami
Could you have named a more fatty meat?
>>36859794
>Just imagine fucking those 2 bitches
Oh I am.
>>36856287
i wanna fuck that nip
>>36860798
it took me a good second to realize you meant shakes
>>36861009
>>36859794
>>36858967
>>36858400
>>36857927
OP here again, here's the asian's tumblr
http://lyeo-h.tumblr.com/archive
No idea who the black girl is.
I ate a shit ton of chicken and shrimp jambalaya with brown rice. I'm gonna try this shake >>36856397 after my second job.
>>36861736
>pics of her kissing a black guy
lol this is too funny
My clean bulk day so far:
4 scoops in coffee with milk: 500cals
BK fries, large: 500cals
BK Agrry Whopper: 950cals
Feeling great.
Ss or 5x5 then a bodybuilding split works for me the best as you gained 30lbs of muscle as a pre dyel
2 min noodles and tuna works wonders.
>>36861776
black and asian pairings are pretty common man. Especially in soldier towns. It's just when asians hate black people they're really vocal about it.
>>36861961
i dont have an opnion on it i just know it'll make beta pol fags angry
>>36857180
Smooth skin? Legs look nice on that one but honestly face is pretty shit.
>>36856287
Op's Asian has crap on her foot
Why do you guys promote whole milk?? You get more protein from fat free milk, whole milk is just tons of saturated fat for no reason. You could drink a gallon a day and get 120 grams
>>36858581
perfect girl
>>36857411
>1000g whole milk
>grams of milk
lol
>>36856287
More scoops
![latest[1].jpg](https://i.imgur.com/j03pgSU.jpg "latest[1].jpg")
>>36862119
>You took HOW MANY SCOOPS?
>>36856397
does all of that stuff really liquefy if you blend it for that long?
>>36856287
left too much sugar
right too much msg and hungry an hour later
My morning bulk shake.
Nutri ninja big cup
Half cup oats
Three scoops whey
1-2 bananas
Two tbs peanut butter
Whole Milk to fill it to the fill line
Around 1200-1400 calories
OP here, I did it guys, I added to the shake with a banana, some strawberries, two scoops of protein, and 4 tablespoons of peanut butter.
It made almost 6 damn cups, I drank 4 of it and I'm fucking full. I'm going to drink the rest tomorrow morning, eat breakfast on top of that and then repeat the process.
I'm going to make it. Slowly but surely. I'm gonna make it. Have some thick fit chicks as thanks
>>36864458
WHO IS THIS
>>36864493
I just save the qts and beat my meat, I don't ask questions. I'm pretty sure you can easily image search her
>>36864525
>>36857375
You sound like fullblown auschwitz, complaining about where your calories come from isnt really a luxury you have, energy is energy
>tfw holocaust mode emaciated faggot
>everyone nowadays talking about "eating healthy" like eating salads for lunch and that shit
>if i eat salads for lunch ill get even more emaciated
>people eat some junk food or whatever like desserts and shit and say COME ON ANON YOU'RE SO SKINNY COME EAT SOME
>>36864525
Bruuuuuuuuuuh
>>36864525
>we will never live in a world where, genetically every women was born with a body like this
Fuck man imagine
>>36864642
that's silly. Plenty of people on this very thread have given healthy alternatives to obtaining those calories without eating processed fast food.
Holy shit I'm cutting and trying to hit 2400. usually hit 2500 and i feel like a failure
>>36864552
i have never wanted to fuck someone as badly as i want to dip into that
>>36864754
>>36864730
If we can stop the fat agenda our children's children can live in that utopia
>>36864800
why are you guys acting so shocked by this after considering my weight and height?
>>36864823
Google search her, she has some nice pics that I can't post here
I'm also 5'8 and I recommend pasta w olive oil or butter. Oats with peanut butter or Nutella.
Chocolate milk.
Oatmeal with whole milk my man.
>>36864826
Who is this semon demon? This is my fettish
try eating 3000 calories fag
>>36867501
That's not a fetish.
>>36856478
>implying mi goreng + can on tuna isn't god tier
eat an apple and slather every slice with a giant wad of peanut butter
snack that can easily end up being 5-600 calories
unsalted peanuts?healthy fat and high calories
>>36861783
fast food isnt clean bulk retard
Just need a white girl with them, then it would be godly.
>>36856287
McDonalds
>>36868208
>omega 6's are healthy fats
>>36868366
>nuts arent healthy
>>36856287
dayum that asian booty
>>36856287
>struggling with 2400 calories
>mfw I've eaten one meal today and already have had ~2000 calories
Wew
I eat clean too, don't know what your problem is.
>>36868379
In very small quantities moron, mostly for their vitamin E content not their "healthy" fat lmao.
>>36868397
uh ur retarded
>>36868187
>a form of sexual desire in which gratification is linked to an abnormal degree to a particular object, item of clothing, part of the body, etc.
Her dark skin is my fetish
>>36862033
you need fat for testoterone bruh and getting enough protein for the day is literally the easiest macro to reach
>>36856287
How the fuck do you struggle to eat you fucking bitch? are you literary poor? Fuck is your problem?
>>36857504
>apple 100 grams
thats a giant apple dude
