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

[Xoleth]

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

Almonds
Cashew nuts
Brazilian Nuts
Walnuts
Hemp seeds
Pumpkin seeds
Sesame seeds
Poppy seeds

All these are very high in calories and also protein.

Also, lentils, oats, different benas, quinoa, chia, dried wheat germs, chickpea. Chickpea, not chick pee... this one is low in calories.

Maybe even honey?

 

[Trabaho]

considering that I weigh 112 kg and train pretty often, not everyday, perhaps I eat 4000 a day. Probably. Have you ever eaten 750 g baked chicken wings in a day. 1 Liter of milk. 2 mangos. Half a kilo Grapes. 250 g cooked rice. Half a kilo baked potatoes. 3 big scoops almond butter. A protein shake. Honey. Some squares dark chocolate. In a day. That´s normal for me. I eat a meal with veggies every day though. This was just some example. Sometimes I cut up half a kilo different veggies for one meal, slow stir fry in olive oil, than ad minced meat, about 250 g than half a package rice which is 250. Or a whole package rice and less meat. It´s one big plate nothing more. For a meal. And drink 2 glasses milk after it. I switched to low fat milk though recently. Snack 2 rows 80% dark chocolate drenched in almond butter and raw honey. Milk. I might also drink 2-3 protein shakes a day. 2 with frozen fruit and honey and milk, or with baking cocoa honey milk and nut butter. And a sip of black cumin seed here and there for the benefits. I cook with coconut and olive oil only, cold pressed. Or eat 4 eggs with 2 corn on the cob and veggies, 1/3 avocado. Pasta. I make pasta. Garlic onion in olive oil low heat, boil pasta simunatniously, stir fry mushrooms olives, 5 spices, minced beef, ad tomato sauce, parmigano ragiano or what it´s called cheese, my special ingredient into cooked dishes is some honey, it balances the taste out. Always works. Also ad some pasta water into the stir fry, and if needed regular water so it doesn´t burn and stick. In the end dump the pasta into the pan and let it combine. Pasta gotta be al dente. Don´t over cook. Soggy watery pasta is not nice.

The answer is simply eat a lot. How to eat 3500 calories ? By opening your mouth and eating them. If you wanna force yourself, gradually increase. Cause it´s different for your system. Don´t go from 2k to 3.5k over night. That is not healthy.

And don´t eat brown rice. Eat white rice. Also beans, I do have a can on deck mostly. Ocassionaly ad one as veggies. Like 3 x a month. You are not gonna hit 3.5 k calories on high fiber hard digestion beans and brown rice. Not to mention that white rice is the good rice. Brown is bad for digestion.

High calorie easy cheap with protein. Milk and natural peanut butter. You already said eggs. Than thighs and wings. I go for tighs and breasts. Minced beef. What else you need. Bananas are easy and healthy. White rice. Potatoes. Veggies, fruits are always good. All of them work any type.

I am crazy for medjoul Dates. Are 4 bucks for 200 gram. But no easier more delicious candy feeling 150 g carbs you will ever eat. You can eat them in 15 minutes and feel light. I dip them into almond butter. Better than candy.

And any dairy you like. Cottage cheese. Buttermilk. Kefir. Yogurt. You want calories than go full fat.

If you like some bulk fish. There is bulk frozen Dorade for pretty cheap. I don´t bother to thaw it. So I almost never pick it up. It tastes good and is super healthy. And protein. Dorade is my favorite fish.

Cans of tuna are pretty trash. Mercury poisoning. Stale can. I only go for canned beans. Convinience and legumes are a nutrient power house.

Even picked up tofu a couple times. Tastes good. Soy sauce. Carefull it´s high in salt.

It does all cost money. Priorities. Healthy food.

 

[Kindjal]

Almonds don't seem safe to eat - Almonds are subject to extensive pesticide use, with multiple chemicals detected on conventionally grown nuts. Commonly found pesticides include piperonyl butoxide (detected in 37.3% of samples), chlorpyrifos (35.7%), methoxyfenozide (8.1%), and phosmet (5.4%). The use of insecticides and herbicides on California almonds has increased significantly between 1996 and 2010, raising concerns about human health and environmental impact. Glyphosate, the primary ingredient in Roundup, is widely used, with reports indicating that 85% of almonds are treated with it, contributing to the decline in bee populations due to its toxicity to pollinators. Other frequently applied pesticides in almond orchards include ziram, oryzalin, paraquat dichloride, and clarified hydrochloric extract. In Stanislaus County, 1,3-dichloropropene (Telone), a restricted-use pesticide linked to cancer under California’s Proposition 65, was applied in over 1.3 million pounds in 2021, primarily on almonds. Metam-potassium and chlorothalonil are also heavily used, with known health risks including cancer and developmental toxicity. Pesticide residues can also seep into groundwater, contaminating California’s limited water supply. Furthermore, conventional almonds are required to be pasteurized to prevent salmonella, and while methods like steaming and roasting are used, the fumigant propylene oxide (PPO) is permitted and classified as a probable human carcinogen by the EPA and reasonably anticipated to cause cancer by the American Cancer Society. .....

of course you can buy organic almonds for around $11 a pound

 

[Devil's_Advocate]

I highly recommend trying Greek yogurt. I started eating more 0%. It has 16-18g (depending on brand) of protein per serving and a 32oz jar in my area is around 6$ (bargain store). One container is 6 servings.

If you want 'cleaner' calories then just get plain variety which is what I started doing. If you need a touch of sweetness you can add a bit of honey.

 

[Ibm]

Yea oils are calorie pills basically.

 

[Volador]

For starters, the majority of people don't really need 3500 calories. Personally, I'd recommend gaining weight slowly, for a long period of time, so that you do it in a sustainable way while you make small incremental changes to your diet. Also, there's nothing "unclean" about eating some amount of white rice and bread in moderation. If you need more calories you can add foods like nuts and seeds, avocados, eggs, add some olive oil to stuff, increase all portion sizes by 10%, etc. Take whatever salad you usually eat, and add a bunch of sunflower, sesame, and pumpkin seeds, with some olive oil and avocadoes. One heaping tablespoon of peanut butter is like 100kcal. A small bag of nut mix is like 200kcal. I can easily eat half a jar in one sitting, or a ton of nuts, if I unleash my inner fatty.

 

[Fug]

For starters, the majority of people don't really need 3500 calories. Personally, I'd recommend gaining weight slowly, for a long period of time, so that you do it in a sustainable way while you make small incremental changes to your diet. Also, there's nothing "unclean" about eating some amount of white rice and bread in moderation. If you need more calories you can add foods like nuts and seeds, avocados, eggs, add some olive oil to stuff, increase all portion sizes by 10%, etc. Take whatever salad you usually eat, and add a bunch of sunflower, sesame, and pumpkin seeds, with some olive oil and avocadoes. One heaping tablespoon of peanut butter is like 100kcal. A small bag of nut mix is like 200kcal. I can easily eat half a jar in one sitting, or a ton of nuts, if I unleash my inner fatty.

If you're eating wheat flour and nuts and seeds in the US then a lot of that has been sprayed with poison and/or it's genetically modified. Some bread and nuts you find in Europe or Asia is probably fine.

 

[tigersmoosh]

For starters, the majority of people don't really need 3500 calories. Personally, I'd recommend gaining weight slowly, for a long period of time, so that you do it in a sustainable way while you make small incremental changes to your diet. Also, there's nothing "unclean" about eating some amount of white rice and bread in moderation. If you need more calories you can add foods like nuts and seeds, avocados, eggs, add some olive oil to stuff, increase all portion sizes by 10%, etc. Take whatever salad you usually eat, and add a bunch of sunflower, sesame, and pumpkin seeds, with some olive oil and avocadoes. One heaping tablespoon of peanut butter is like 100kcal. A small bag of nut mix is like 200kcal. I can easily eat half a jar in one sitting, or a ton of nuts, if I unleash my inner fatty.

I'm 200 and eat 4-5k cal per day. I think that's normal for a martial artist.
Steak and ice cream are my secret

 

[Oblivian]

Easiest way to add calories for me was always items like cheese and peanut butter. It doesn't make the quantity of food seem much more, but the calorie intake is much higher.

 

[Belaya Smert]

You eat 3,500 calories that don’t come from a bag or a box. I would say it easier than realizing how calorie dense and nutritionally disproportionate some of the convenience and comfort items are.
*Things like Dunkin Donuts and Starbucks coffee drinks that are essentially Coffee Kool Aid.

 

[wufabufa]

I cook my rice with a hefty measure of olive oil and eat an extra banana or two when I'm trying to gain a little weight. I shoot for 2-300 calories over my total daily expenditure to avoid looking and feeling like a fat fuck. Done the dreamer bulk before, gaining 1lb+ per week. While you can get pretty strong doing that, you start looking and feeling kinda sloppy over all.

Keep your protein high no matter what your body comp goals are and then manipulate carbs/fats to get to your goal weight.

 

[SandisLL]

I'm 200 and eat 4-5k cal per day. I think that's normal for a martial artist.
Steak and ice cream are my secret

If 3500 cal then IMHO should be normal for office worker, if internals does work normally..

I had used even 6200 plus and 6700 plus per day...
However I didn't had counted calories specially ...
If lesser physical workload, then lesser demand for food.

 

[SandisLL]

Brazilian nuts aren't comparable with pumpkins seeds.

One from high caloric stuff I had used were brasilian nuts mixed with honey.... and water with glucosis and sugar on top.
as part of fun...plus meat, I love meat...more = better.
Ofc other stuff too.

If physical workload is low, demand for food reduces quickly IMHO.

 

[Stoic1]

Almonds don't seem safe to eat - Almonds are subject to extensive pesticide use, with multiple chemicals detected on conventionally grown nuts. Commonly found pesticides include piperonyl butoxide (detected in 37.3% of samples), chlorpyrifos (35.7%), methoxyfenozide (8.1%), and phosmet (5.4%). The use of insecticides and herbicides on California almonds has increased significantly between 1996 and 2010, raising concerns about human health and environmental impact. Glyphosate, the primary ingredient in Roundup, is widely used, with reports indicating that 85% of almonds are treated with it, contributing to the decline in bee populations due to its toxicity to pollinators. Other frequently applied pesticides in almond orchards include ziram, oryzalin, paraquat dichloride, and clarified hydrochloric extract. In Stanislaus County, 1,3-dichloropropene (Telone), a restricted-use pesticide linked to cancer under California’s Proposition 65, was applied in over 1.3 million pounds in 2021, primarily on almonds. Metam-potassium and chlorothalonil are also heavily used, with known health risks including cancer and developmental toxicity. Pesticide residues can also seep into groundwater, contaminating California’s limited water supply. Furthermore, conventional almonds are required to be pasteurized to prevent salmonella, and while methods like steaming and roasting are used, the fumigant propylene oxide (PPO) is permitted and classified as a probable human carcinogen by the EPA and reasonably anticipated to cause cancer by the American Cancer Society. .....

of course you can buy organic almonds for around $11 a pound

Why are you scaring me like this?

 

[colorles]

I never tracked my meals by calories; just kept track of whatever amount of food - and which foods at which time - did the job. At one point all of my meals looked something like this calorically:

One quart of orange juice

Two quarts of milk

Nineteen pieces of toast

Fourteen eggs

A loaf of bread

Half a pound of Virginia ham


As I have gotten older though I've toned the food down, lest I end up looking like this:

 

[Volador]

I had used even 6200 plus and 6700 plus per day...
However I didn't had counted calories specially ...

So, if you didn't count calories, how do you know that you ate 6000+ ?

 

[SandisLL]

So, if you didn't count calories, how do you know that you ate 6000+ ?

Approx count.