Advice needed to reach 3500 calories a day

[GilbertTheGoose]

Hey all,

I'm new to this eating loads of stuff everyday thing and could really do with some help.

I weigh around the middle of the 10st mark but want to reach 12st and after some research, I reckon 3500 a day would be best for reaching that.

The only issue is... what do I eat?

Right now I'm only just reaching the recommended 2500 a day - also I'm on a student budget so wooh for that.

I guess the main thing I'm asking for here is a bunch of high calorie foods/meals.

Any advice is greatly appreciated.

Thanks

[Vandeman17]

fat cuts of meat, whole milk, peanut butter, ice cream...


Side note, what is your weight doing at 2500? If you are looking to add some weight to your body, do it slowly and controlled unless you want to gain extra fat too.

[GilbertTheGoose]

fat cuts of meat, whole milk, peanut butter, ice cream...


Side note, what is your weight doing at 2500? If you are looking to add some weight to your body, do it slowly and controlled unless you want to gain extra fat too.

I'll give 2500 a try - thanks for the help

[Curmudgeon7]

Nuts/nut butters? My favourite is almond butter, but you can also get cashews, peanuts, walnuts, whatever. I can get like 500 calories in without even noticing lol

[Mrpb]

Hey all,

I'm new to this eating loads of stuff everyday thing and could really do with some help.

I weigh around the middle of the 10st mark but want to reach 12st and after some research, I reckon 3500 a day would be best for reaching that.

The only issue is... what do I eat?

Right now I'm only just reaching the recommended 2500 a day - also I'm on a student budget so wooh for that.

I guess the main thing I'm asking for here is a bunch of high calorie foods/meals.

Any advice is greatly appreciated.

Thanks

I suggest reading the stickies here, you only need a ~300 kcal surplus.

https://forum.bodybuilding.com/showt...3439001&page=1

[bLinkMoore]

Adding 1000 calories all of a sudden is going to have you looking soft and pudgy in no time.

You don't need a very drastic caloric surplus to gain weight, I would shoot for 300-600 extra calories

[ShawnBrooks59]

smoothies are the quickest Ive found to make a jump up in calories. Its easy to add whole milk, peanut butter, protein power, ice cream, fruits, flax seeds or w.e you want to make a high calorie meal that doesn't leave you feeling overly full.

You could also try to cook with more oils to add healthy fats.

[IronElder]

Hey all,

I'm new to this eating loads of stuff everyday thing and could really do with some help.

I weigh around the middle of the 10st mark but want to reach 12st and after some research, I reckon 3500 a day would be best for reaching that.

The only issue is... what do I eat?

Right now I'm only just reaching the recommended 2500 a day - also I'm on a student budget so wooh for that.

I guess the main thing I'm asking for here is a bunch of high calorie foods/meals.

Any advice is greatly appreciated.

Thanks

You want to gain lean muscle, to do this you cant eat any old food. 3500 cals sounds like a lot for a 10st guy.
If you want to increase your food intake, make sure you eat enough carbohydrates pre and post workout.

Although I am much heavier than you, to give you an example, ill have as much as 150 grams of carbs from vitargo post workout, followed by another 100 grams of carbs from solid food 2 hours later. Thats a key time to eat carbs without getting fat.

[CommitmentRulz]

to give you an example, ill have as much as 150 grams of carbs from vitargo post workout, followed by another 100 grams of carbs from solid food 2 hours later. Thats a key time to eat carbs without getting fat.

No, it's not. When/time is NOT the issue. It is total amount of calories.