Thread: I need more Kcal's per day, but where from?

Hello people's, i have a bit of a Kcal dilema. I used a Kcal calulator before, inputting the correct weight, age, hieght and body fat and to maintain my weight i need about 2500 Kcals, and to bulk i need between 2800 - 3200 Kcals

So i proceeded to work out how many Kcals i had consumed in my day, this came to just over 2400!

I was shocked i was so short to my maintence level and considering i am trying to gain it is realy poor!

But i am now confused as i have been consuming 6 meals a day, and i am always full!

Here is what i have ate today for example:

8.15 - 611 Kcals (Cereal + Complex carb/protien shake + Juice + Milk)
10.30 - PWO - 440 Kcals (Complex carb/protien shake + apple)
1.30 - 493 Kcals (5 fish fingers + noodles)
4.00 - 430 Kcals (ham and cheese sandwhich + glass of milk)
6.30 - 300 Kcals (Chicken chow mein + bread)
10.00 - 187 Kcals (Protien Shake)

=2461 Kcals
=200+ protien (grams)


So that is my typical day diet, i usually have tuna and eggs as wel.

Can anyone suggest when i should eat more Kcals in my day?
Where can i fit another 600 Kcals in to really gain?

Even if i slot another 200 Kcals or so in my 6.30 mean i am still well out.
Any help would be much appricated

Ta

Originally Posted by chris_ryan

8.15 - 611 Kcals (Cereal + Complex carb/protien shake + Juice + Milk)
10.30 - PWO - 440 Kcals (Complex carb/protien shake + apple)
1.30 - 493 Kcals (5 fish fingers + noodles)
4.00 - 430 Kcals (ham and cheese sandwhich + glass of milk)
6.30 - 300 Kcals (Chicken chow mein + bread)
10.00 - 187 Kcals (Protien Shake)

=2461 Kcals
=200+ protien (grams)

So that is my typical day diet, i usually have tuna and eggs as wel.

Can anyone suggest when i should eat more Kcals in my day?
Where can i fit another 600 Kcals in to really gain?

Even if i slot another 200 Kcals or so in my 6.30 mean i am still well out.
Any help would be much appricated

Ta

Firstly - add vegetables and some more fruit too. Bulking does not mean you can get away with eating poorly!!

Secondly - your food choices are really poor. Noodles, chow mein, fish fingers! There is nothing with a good deal of nutritional value at all in your diet! What about things like brown rice, oats, barley, legumes, sweet potato, non-processed lean proteins (chicken, eggs, seafood, game meat), and some healthy fats (nuts, avocado, olive oil, fatty fish etc).

Thirdly - If you want to add more calories what about things like:
1. a postworkout shake
2. some nuts through-out the day
3. a proper pre-bed meal