Thread: Need Help increasing calories on bulk diet

Hey guys,I'm back to ask the experts for advice. I started at 125 a couple weeks ago, and now I'm up to 134.6 pounds. definitely looking broader and wider. But I stopped gaining weight so its time to add some more calories, but Im just not sure where though. So far this is what I came up with, I added 75 more calories by adding another 1.4 cup of aots to my afternoon shake. Can anyone advise me what else to add or where. I don't want to end up having 5 cups of oats. Previously, I was at 2645 calories. I appreciate the help.

Diet Meal Protein Carbs Fats Calories
Breakfast -7:00 3 eggwhites 18 3 0 90
1 whole egg 6.5 0 5.6 80
1 cup oatmeal 10 54 6 300
total 34.5 57 11.6 470

Post Workout - snack 1 1 scoop whey 24 3 1 110
10:00 1 Whole banana 25 100
3/4 cup oats 7.5 40 4.5 225
1 cup 1% milk 8 12 2.5 110
total 39.5 80 8 545

Lunch - 1:00 1 can tuna 35 2.5 175
2 slices of WW bread 8 34 3 180
2 tblsp light mayonaise 1 4.5 50
Healthy cheese 1.5 0 15
salsa 3 10
1 banana 25 100
salad 25
total 44.5 63 10 555

snack 2 - 4:00 1 scoop whey 24 2 1 110
3/4 cup oats 7.5 40 4.5 225
1 tblsp PB 4 3 8 105
1 cup 1% milk 8 12 2.5 110
total 43.5 57 16 550

Dinner - 7:00 2 Chichen breasts (cutlets) 40 4 220
1/2 cup brown rice 4 34 1.5 170
Vegetables 4 35
total 44 38 5.5 425

Snack 3 - 10:00 2 eggwhites 12 0 0 60
1tbsp peanut butter 4 3 8 105
total 16 3 8 165

Total 222 298 59.1 2710

Originally Posted by weid34

thanks Emma, your awesome. i was hoping youd check this out. The eggs aren't eggwhites, they are called Eggstars, I think they are egg substitute, and the carton says 6 grams of protein per 1/4 cup. Is that wrong?

If that is what it says on the carton then that is what it must be.. But it is different to a lot of other measurements..

Also, the peanut butter is natural pb, so do i still need to change it?

I would drop some of it - just because, although it is an excellent source of healthy fats, at the moment your sources of fats are not going to give you those important omega-3 fatty acids. This means your omega-3 to omega-6 fat ratio's are going to be very bad... So things such as peanut butter or nuts/seeds high in omega-6 are just going to make them worse. So you want to find things that have lots of omega-3 fats in them such as fatty fish (salmon), linseeds and walnuts.

You are also not going to be getting a lot of the healthy mono-unsaturated fats (which should make up most of your dietary fats) such as those in avocado and olive oil.

Also I see people eat like almonds and walnuts, what about cashews, they are great, but are they too fatty? Thanks

Cashews are not your best choice. But most of the nuts have very similar levels of fats, so it is not that they are 'too fatty' - rather it is their type of fat they have and also because they are pretty high in carbohydrates as well.

So you are better off with walnuts (omega-3) and almonds...