Diet/Fasting I still don’t understand how it’s possible to eat 3500 clean calories

[BroScienceTalkatWork]

I have a pretty poor diet. So I always forget that even white bread and white rice and simple carbs and digest too wuickly

So my question is this - how does one bulk cleanly? How do you eat 3500 calories of brown rice, beans chicken and eggs? That’s so much fucking eating bruh. That’s like 2 hours spent chewing food. do

 

[Spam On Rye]

5 blocks of young gouda cheese and magnesium citrate daily.

 

[1rawdog]

I have a pretty poor diet. So I always forget that even white bread and white rice and simple carbs and digest too wuickly

So my question is this - how does one bulk cleanly? How do you eat 3500 calories of brown rice, beans chicken and eggs? That’s so much fucking eating bruh. That’s like 2 hours spent chewing food. do

SOR above gave you a clue, eat some damn fat. Real meat, nuts, good oils. 3500 aint that much unless manlet, how much do you weigh?

 

[1rawdog]

@BroScienceTalkatWork , added a question, cause maybe you don't even need that much how much you weigh and how much you want to weigh matters as well as why and ur activity level

 

[BroScienceTalkatWork]

@BroScienceTalkatWork , added a question, cause maybe you don't even need that much how much you weigh and how much you want to weigh matters as well as why and ur activity level

205. Im on a cut, and I want to start building healthy habits. Then do a clean bulk for half a year. Maybe a whole one. Who knows. I'm not trying to hit more then 200 calorie surplus.

 

[NoSmilez]

Supplement with protein shakes. 3500 clean is a chore because the meat source is lean.

 

[wufabufa]

White rice is totally fine if your metabolism isn't fucked and you aren't insulin resistant. Probably the healthier option compared to brown rice to be quite honest, since white rice has less arsenic and phytic acid. If you're worried about the glycemic load then eat vegetables(any fiber really), protein, and a little fat along with it to slow down its digestion......you know, like a regular meal.

 

[Deleted member 609094]

Lentils, olive oil, almonds, oily fish.
What is "clean" anyway? Healthy?
If healthy, then bulking is not what you think it is, surely?
A slight surplus is enough - otherwise it's mostly excess fat.

 

[ThaiSexPills]

The hard part is not eating 3500 calories

 

[Municipal Waste]

example:

preworkout: 150 g of rice meal, 50 g of whey, 100 g of berries
postworkout: 150 g of rice meal, 50 g of whey, 50 g of banana, 30 g of cashew butter
meal 1: 150 g of salmon, 200 g of low fat grainy cream cheese, 150 g of sourdough bread
meal 2: 200 g of spaghetti, 150 g of tatar, olive oil, some sauce, some veggies
meal 3: 700 g of skyr

thats somewhere around 4300 calories clean and you could still squeeze in some nuts and healthy fats in between meals. I eat like that everyday and maybe sometimes 1 meal is a chore but only due to me not being strict with my meal timing, which is very important when eating a lot.

if you weigh enough (with plenty lean mass) and burn enough calories, you should not have a very hard time eating 3500 calories.

 

[Deleted member 609094]

and you could still squeeze in some nuts and healthy fats in between meals. I eat like that everyday and maybe sometimes 1 meal is a chore but only due to me not being strict with my meal timing, which is very important when eating a lot.

if you weigh enough (with plenty lean mass) and burn enough calories, you should not have a very hard time eating 3500 calories.

 

[Trabaho]

I have a pretty poor diet. So I always forget that even white bread and white rice and simple carbs and digest too wuickly

So my question is this - how does one bulk cleanly? How do you eat 3500 calories of brown rice, beans chicken and eggs? That’s so much fucking eating bruh. That’s like 2 hours spent chewing food. do

red meat like minced beef has a lot more calories than chicken. Chicken wings and tighs, not just breasts, also more calories. Nuts and nut butters. But nut butters with only good ingredients aka natty. Bananas. Healthy oils, cold pressed olive oil and coconut fat. Fruits can give some superb micros and also ad up in calores if you eat big chunks. Just eat more. And faster. Spice it up literaly. Macaroni, white rice, potatoes. Cheese, if you can digest dairy, fresh milk and cheese. Things like parmigiano is very caloric. Dark chocolate, 90% + honey, works every time.

I mean how do you bulk cleanly without it being a chore. By cooking well and spending extra money on groceries. Eating the same 5 food will make everyone gag, also isn´t good for your gut biome, to eat repetitive.

Try out recipes, swap things around, learn to cook well.

 

[Toothlessjoe]

100ml of Extra Virgin Olive Oil is roughly 900 calories.
100g of almost any nut is roughly 600 calories.

So 200ml EVOO and 200g mixed nuts (walnuts, macadamia, pistachio, cashew etc) = 3000 calories.

You're welcome.

 

[BroScienceTalkatWork]

Fuck yall know about ending a cut with literal starvation?

Almost fainted this morning.. I was so proud of myself. Just two weeks left though. Gotta start planning my bulk

 

[BroScienceTalkatWork]

red meat like minced beef has a lot more calories than chicken. Chicken wings and tighs, not just breasts, also more calories. Nuts and nut butters. But nut butters with only good ingredients aka natty. Bananas. Healthy oils, cold pressed olive oil and coconut fat. Fruits can give some superb micros and also ad up in calores if you eat big chunks. Just eat more. And faster. Spice it up literaly. Macaroni, white rice, potatoes. Cheese, if you can digest dairy, fresh milk and cheese. Things like parmigiano is very caloric. Dark chocolate, 90% + honey, works every time.

I mean how do you bulk cleanly without it being a chore. By cooking well and spending extra money on groceries. Eating the same 5 food will make everyone gag, also isn´t good for your gut biome, to eat repetitive.

Try out recipes, swap things around, learn to cook well.

Yeah.. Im not worried. Its mad easy to hit 3500 calories, since a third of that is protein shakes and chicken.

I will error towards maintenance (3200) if anything. Been a grueling cut, and any extra pound of fat just means the next one will be even longer. Main things are keeping it low sodium (because steroids) and switching to carbs that break down slower like some of the stuff you said.. But also I need good beans and rice. I know they say white rice breaks down fast but it cant be faster then crackers and snacks and shit..

 

[orca]

its easy if you have the money to sustain it

 

[Trabaho]

Yeah.. Im not worried. Its mad easy to hit 3500 calories, since a third of that is protein shakes and chicken.

I will error towards maintenance (3200) if anything. Been a grueling cut, and any extra pound of fat just means the next one will be even longer. Main things are keeping it low sodium (because steroids) and switching to carbs that break down slower like some of the stuff you said.. But also I need good beans and rice. I know they say white rice breaks down fast but it cant be faster then crackers and snacks and shit..

Post a physique update ?

 

[BroScienceTalkatWork]

Post a physique update ?

Nah I look like shit. This is a cut from 30% to 20%.. Where I had enough muscle that I looked great at 30%.. and Im at like 22% now with less muscle so its basically just the same physique scaled down in size

 

[Razberry]

I have a pretty poor diet. So I always forget that even white bread and white rice and simple carbs and digest too wuickly

So my question is this - how does one bulk cleanly? How do you eat 3500 calories of brown rice, beans chicken and eggs? That’s so much fucking eating bruh. That’s like 2 hours spent chewing food. do

There is absolutely nothing wrong with eating rice. Bulking "clean" is more about not going overboard with the caloric surplus.

I think it is more useful to think about different foods as energy rich or not. You have a target in energy that you want to reach, perhaps some macro nutrient targets too, eat what you like to eat to reach those targets.

Healthy or "clean" food is just labels slapped on by someone at some point that stuck. Unless you are talking about obviously unhealthy stuff like deep frying things in oil, let your tastebuds guide you towards your goals. Eat something that you enjoy, within the allowance of your set parameters.

The diet you can and will follow is the one that will get you results. You can be handed a diet straight from the pearly gates of heaven, and it won't mean diddly dick if you won't follow it. And if it is too much of a hassle, or you don't particularly like the foods prescribed, you won't.

Whatever means that allows you to be consistent is going to be more effective than what is optimal. This is true for more than just diets.

 

[ChessJitsu]

I have a pretty poor diet. So I always forget that even white bread and white rice and simple carbs and digest too wuickly

So my question is this - how does one bulk cleanly? How do you eat 3500 calories of brown rice, beans chicken and eggs? That’s so much fucking eating bruh. That’s like 2 hours spent chewing food. do

Olive oil (3 tablespoons is like 360 calories) is arguably the healthiest thing you can consume. It protects your body from calorie consumption. Literally perfect for bulking as it'll keep your stomach healthy as you're force-feeding yourself.

Honey. Pretty much a healthy form of sugar if you want to look at it that way. Delicious. Potential testosterone boost and enzymes and stuff. Drizzle it on deserts or even savory meals.

Liquid calories. Milk. Healthy juices.

Chia seeds.

And then when you have your meats you can have the high fat ones.

If it's really hard to stomach try to spread out the calories as much as you can.