Struggling to Hit 3k Calories, Plan Advice?

[xXGreenXx90]

Hi guys,

I'm struggling to hit my caloric goal of 3k - I've gone over my plan below and feeling pretty confident but I'd really appreciate some recommendations. (I'm 5'10, 135lbs btw.)


My goal is to hit 3,000c within 3 big meals.

Currently I've been eating two meals a day. 1 small 412c breakfast consisting of pancakes a huge dinner. Dinner = 530g chicken and 450g potatos w/ veggies + 570c chocolate bar (takes 3 hours to eat :-o)

I've managed to hit my protein and fat macro everyday which is a good start but 2,000 calories a day is a big deficit. (1,500 calories if I don't eat chocolate).

The first problem I could work on is eating a bigger breakfast besides the 412c pancakes.

Updated plan would be:
900c breakfast
1,300c dinner
500c dessert

that'd bring me to 2,700c

Then I'd just need 300c for lunch or 800c lunch if I don't play on eating chocolate that day.


My macros today without eating dessert left me at a sad 1,500c: Protein 160g, Fats 35g (pretty low need at least 60), 137g carbs (uhg...)




Note: I've always had mild constipation so it makes some days difficult to want to eat a lot. I've been walking, drinking gallon of water, hitting fiber, drinking coffee and prune juice every morning, which seems to be helping but not well enough. Hoping to see results with more consistency, would be cool to know if anything has directly helped any of you.

[bLinkMoore]

Peanut butter sandwiches will be the cheapest way to get calories down you while also having some decent nutritional value. I would definitely recommend increasing meal frequency, first off. Cutting down on the number of times you eat is a great strategy for losing weight, but it sucks for gaining weight. Especially when the bulk of your food is lean and low calorie.

[air2fakie]

Stop skipping lunch and eating your meals like you're cutting? Seems kinda obvious.

[safcpaul]

As above. Stop eating like a wimp

[calumscotland]

what kind of ******* cant eat 3k a day pathetic srs

[CommitmentRulz]

Pizza
Ice cream
Cheeseburgers
Milkshake
PEANUT BUTTER
use your imagination...

[Strawng]

As everyone else said, peanut butter is your friend & 3k cals isn't a lot if you don't make extremely restrictive food choices. I'm just curious as to how you have a pancake breakfast of "412 calories". What kinda pancakes are you eating, OP? Do you hate toppings?

[ManwittaPlan]

Hi guys,

I'm struggling to hit my caloric goal of 3k - I've gone over my plan below and feeling pretty confident but I'd really appreciate some recommendations. (I'm 5'10, 135lbs btw.)


My goal is to hit 3,000c within 3 big meals.

Currently I've been eating two meals a day. 1 small 412c breakfast consisting of pancakes a huge dinner. Dinner = 530g chicken and 450g potatos w/ veggies + 570c chocolate bar (takes 3 hours to eat :-o)

I've managed to hit my protein and fat macro everyday which is a good start but 2,000 calories a day is a big deficit. (1,500 calories if I don't eat chocolate).

The first problem I could work on is eating a bigger breakfast besides the 412c pancakes.

Updated plan would be:
900c breakfast
1,300c dinner
500c dessert

that'd bring me to 2,700c

Then I'd just need 300c for lunch or 800c lunch if I don't play on eating chocolate that day.


My macros today without eating dessert left me at a sad 1,500c: Protein 160g, Fats 35g (pretty low need at least 60), 137g carbs (uhg...)




Note: I've always had mild constipation so it makes some days difficult to want to eat a lot. I've been walking, drinking gallon of water, hitting fiber, drinking coffee and prune juice every morning, which seems to be helping but not well enough. Hoping to see results with more consistency, would be cool to know if anything has directly helped any of you.

With three big meals it’s tricky but doable.

If you add two feedings in between it’ll be a lot less challenging.

Peanut butter is good like many mentioned.

I’m a big fan of having a blend of nuts and dried fruit between meals. Having a blend of cashews, Brazil nuts, macadamias, etc are very calorie AND nutrient dense. Adding some dried cranberries and cherries to that along with bits of dark chocolate will be high in calories and actually good for you. You can keep it in a jar and take it with you anywhere.

A rice based carbohydrate dish as your side can also be made very calorie dense without as much bloat as say bread or pasta.

You can keep it nutritious AND high calorie, a fatty fish such as salmon with your dinner is a much better option than your typical chicken breast since you’ll have doubled the calories of your protein source.

Just some thoughts

[desslok]

Hmmm, so you are having trouble getting your calories in eating TWO SMALL meals. Boy, i guess you’ve tried everything. Oh well.

[AdamWW]

Just to illustrate how easy 3k calories even from almost all whole food is:

1 cup oats 300
1 scoop protein 120
2 tbsp PB 180
1 large banana 120
1 cup milk 100

4 slices whole wheat bread 350
1 can of tuna (average) 150
1oz cheddar cheese 120
Tomato 15
Spinach 15
Hot sauce
Large apple 110

2-3 servings granola 400
1 cup low-fat Greek yogurt 120
1 cup blueberries 85

2 cups cooked jasmine rice 400
1 cup broccoli 35
1 chopped bell pepper 25
100grams avocado 160
4oz grilled chicken 200
Sweet chili sauce 60


That’s just over 3k.

Obviously it’ll vary by brand, but personally that doesn’t look like that much to me.

[xXGreenXx90]

Stop skipping lunch and eating your meals like you're cutting? Seems kinda obvious.

lmfao, funny thing is I got the diet structure from someone that's intermittent fasting...

thanks for comment!

[xXGreenXx90]

Peanut butter sandwiches will be the cheapest way to get calories down you while also having some decent nutritional value. I would definitely recommend increasing meal frequency, first off. Cutting down on the number of times you eat is a great strategy for losing weight, but it sucks for gaining weight. Especially when the bulk of your food is lean and low calorie.

Yeah kinda starting to realize that haha. thanks man!

[xXGreenXx90]

what kind of ******* cant eat 3k a day pathetic srs

I agree

[xXGreenXx90]

As everyone else said, peanut butter is your friend & 3k cals isn't a lot if you don't make extremely restrictive food choices. I'm just curious as to how you have a pancake breakfast of "412 calories". What kinda pancakes are you eating, OP? Do you hate toppings?

scoop of protien powder, 1 banana, 40g oats, 2 eggs - blended - pan with olive oil. then you just eat them.

sometimes for the topping I'll add a little cinemon.

[xXGreenXx90]

Pizza
Ice cream
Cheeseburgers
Milkshake
PEANUT BUTTER
use your imagination...

I have allergies to all the foods you recommended unfortunately. Almond butter is a good choice though.

Appreciate the response

[xXGreenXx90]

As above. Stop eating like a wimp

I'll try bro.

My last and only meal is pretty epic though, I just need to up the frequency.

[iWin777]

I'll try bro.

My last and only meal is pretty epic though, I just need to up the frequency.

How do you have so much rep power and can't even eat 3k cal? hahahahahaha COME ON BRO! This has to be a joke. Enough with the peanut butter lol, you all don't need to eat that garbage. Literally if you are having trouble with 3k calories just go to some hippy retreat and do not reproduce.

[xXGreenXx90]

How do you have so much rep power and can't even eat 3k cal? hahahahahaha COME ON BRO! This has to be a joke. Enough with the peanut butter lol, you all don't need to eat that garbage. Literally if you are having trouble with 3k calories just go to some hippy retreat and do not reproduce.

I can see why you have no rep power. lol, not very helpful but good effort

[Strawng]

scoop of protien powder, 1 banana, 40g oats, 2 eggs - blended - pan with olive oil. then you just eat them.

sometimes for the topping I'll add a little cinemon.

Ahh I got it..."healthy" pancakes

I have allergies to all the foods you recommended unfortunately. Almond butter is a good choice though.

Appreciate the response

AB's great and have you tried lactaid pills? I assume you're lactose intolerant & not actually "allergic" to dairy. I'm 100% lactose intolerant to the point where even a small amount of cheddar cheese or even trace amounts of dairy in sauces can fuk my insides up. Lactaid pills completely eliminate the issue for me.

You could also try mixing fatty fish like salmon with rice. I can probably eat 3k calories in a sitting of salmon/avocado sushi with white rice. You could even do breakfast cereal with yogurt or plant milk. It's pretty easy to get your calories down with a big bowl of cereal (or 3).

[AdamWW]

I have allergies to all the foods you recommended unfortunately. Almond butter is a good choice though.

Appreciate the response

They make dairy-free or lactose free cheese, as well as gluten free bread if that’s the issue.

However, even just a simple shake containing almond butter, bananas, oats, leafy greens, and some protein one time a day can add 1000 calories with little effort.

[iWin777]

I can see why you have no rep power. lol, not very helpful but good effort

hahahahhaha +rep'd you for that, I actually laughed harder just now than when I read you had to eat a dang chocolate bar every night to suffice a few calories.. It was not meant to be helpful because let's be honest, any man having trouble eating 1,500 calories needs more than help, you need the bible my G, good luck homie!

[iWin777]

Note: I've always had mild constipation so it makes some days difficult to want to eat a lot. I've been walking, drinking gallon of water, hitting fiber, drinking coffee and prune juice every morning, which seems to be helping but not well enough. Hoping to see results with more consistency, would be cool to know if anything has directly helped any of you.

You ain't sh*tting right because you're 135 lbs little homie, only way you can be that light at 5'10" is if you try to be that light.. You ain't got nothing to sh*t out G.. Literally.. You're talking about being constipated, what you even have to sh*t out? You have to have sh*t to sh*t, you know what I mean? You ain't even eat enough to sh*t properly.. you know what I'm saying? How about you eat like a man and you might function like one, that is the first step, second step is don't eat chocolate as a source of nutrition.. Go read some sh*t (no pun intended ha ha)

[paulinkansas]

Wheat toast with peanut butter, bacon and honey. You should be copacetic with that.

[MG5]

Fattier meats and fish

Make shakes with lots of stuff in it - cup of oats, cup of yogurt, whey, peanut butter, milk, berries or banana

Set timers if you have to

Pasta is pretty calorie dense.

Nuts, avocado, cheese, olive oil

I wrote an article here with tips on getting in more calories:

How to Gain Weight: 21 Tips For Getting More Calories In Your Diet
https://www.gettfit.com/how-to-gain-weight/

[AlexSays]

You ain't sh*tting right because you're 135 lbs little homie, only way you can be that light at 5'10" is if you try to be that light.. You ain't got nothing to sh*t out G.. Literally.. You're talking about being constipated, what you even have to sh*t out? You have to have sh*t to sh*t, you know what I mean? You ain't even eat enough to sh*t properly.. you know what I'm saying? How about you eat like a man and you might function like one, that is the first step, second step is don't eat chocolate as a source of nutrition.. Go read some sh*t (no pun intended ha ha)

This isn't the misc, nobody thinks you're funny or clever here. You are essentially coming across as a sad keyboard warrior child

Also wtf is wrong with chocolate, grow up

[Mrpb]

I have allergies to all the foods you recommended unfortunately.

So you have allergies for dairy and peanuts?

Who established this? A real doctor in a real hospital? If so, what test did he use?

[rjthegreat10]

Weight gainer shakes? Oatmeal? Drop the potatoes for rice and have some sauce with it and it won’t take you 3 hours to eat it.

[CommitmentRulz]

I have allergies to all the foods you recommended unfortunately. Almond butter is a good choice though.

Appreciate the response

Hint: That chocolate you are eating contains dairy. Are you allergic, or not?

[EliKoehn]

This isn't the misc, nobody thinks you're funny or clever here. You are essentially coming across as a sad keyboard warrior child

Also wtf is wrong with chocolate, grow up

^^ For real.

Also, not sure how you feel about meat in general OP, but browning ground beef in a skillet, adding seasonings you like, and then scrambling some eggs into it is calorie dense and extremely protein-laden. If you enjoy the flavor and the volume of food is your concern, that is an easy and (in my opinion) delicious choice. Add tortillas and make it into a burrito, even.

It sounds like you might have too much of an aversion to higher calorie food. As many have said, your options there are vast, but it seems like your difficulty is more of a psychological reluctance than any practical difficulty.

[Mrpb]

Hint: That chocolate you are eating contains dairy. Are you allergic, or not?

It's remarkable how many guys come on to this forum, complain that they can't gain weight and then claim to have all sorts of allergies.

Usually these allergies are only self reported or at best confirmed by some kind of quacky doctor.

Let's see if OP is an exception.