How to get enough calories to gain muscle

Kinder-Egg · Post by **Kinder-Egg** » Thu Jul 09, 2009 12:13 pm

Hi everyone

name's Sean and I am currently at university studying for a sports degree. This was first year at uni and love of fitness sadly took a back seat due to work and socialising.

I have now finished for the summer so I'm continuing goal before uni which was gaining muscle and I'm going to make sure this continues when I go back.

I'm currently sorting out nutrition and was wondering how to pack in enough calories during the day? I previously used weight gain shakes but I cannot afford them this time and therefore I am struggling to see how to get the calories I need without eating too many carbs at the wrong times?

I've done the BMR and PAL calculations and calorie boundaries are between 1771.3 and 2656.95. I believe I need 500 calories on top of upper calorie limit to gain so this therefore comes out at 3157 calories.

At the moment nutriton is as follows:

8AM- 4 Weetabix and semi skimmed milk
Banana
Whey Protein Shake

TRAINING

11AM- 4 Weetabix and semi skimmed milk
Kiwi
Whey Protein Shake

1.30PM - 200g Whole-wheat pasta
Chicken breast
Vegetables

3.30PM ...........................

6.30PM ............................

8.00PM ............................

The first three meals add up to just over 2000 calories but I cannot see how I can get around a 1000 more for the last three meals? I realise protein and veg/salad will be needed for the last three but this will not be enough unless I incorporate more carbs which I have read is a bad thing after lunchtime.

Any help I could have regarding this would be much appreciated

Many thanks

Sean

P.S. I did previously have an account on here but I cannot get login details sent to email address! It is [email protected]... Please don't judge me on the childish and weird email address!

Bigboi118 · Post by **Bigboi118** » Thu Jul 09, 2009 2:41 pm

for the final 3 meals you could just eat protein/veg with added healthy fats from avacado, cashews/almonds, nat. peanut butter.

I bulk up a few of meal with healthy fats; for example

1 whole boiled egg with 5 egg whites is only around 200 cals but add in 40g of cashews (about a handfull) this adds on 224 cals with only 7g carbs.

it is a pain getting enough cals without excess carbs, believe me i know

an average day for me id eat 175g of chicken, 200g of turkey, 8 egg whites 1 whole egg, 2 salmon fillets, 1 whey isolate protein shake , 2 whey protein shakes, 1 med. avacado, 40g of cashews, tblspoon of nat peanut butter

avacados are good if u like them, 1/2 a med. avacado is 150cals 1g protein 1g carbs 15g fats.

dys · Post by **dys** » Thu Jul 09, 2009 2:53 pm

how do you afford all this food

Bigboi118 · Post by **Bigboi118** » Fri Jul 10, 2009 3:01 pm

I eat alot of the same foods, chicken, eggs etc. so i buy in bulk, it works out alot cheaper.

The store i buy supplements from im a gold card member so everything in store is 50%.

swanso5 · Post by **swanso5** » Fri Jul 10, 2009 5:46 pm

have your pasta meal within 60mins of initial post training meal which will give you probably 4 other meals instead of 3...4 meals x 250cals each and you're there

www.uponlinetraining.com

Kinder-Egg · Post by **Kinder-Egg** » Sun Jul 12, 2009 2:13 pm

Thanks for the help guys! Much appreciated!