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

[chris_ryan]

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

 

[NeilPearson]

If you can't eat more with each meal, snack between meals.

 

[Gordo]

10 pm looks like an obvious place to beef up cal. 1 TB peanutbutter ~ 100cal FYI

 

[benverner]

those meals look small, mine are hitting 600-700 cal range on this bulk. Keep the protein up. I added cottage cheese this week in the morning and evening, can see the weight coming on. I'll have to dial it back next week but that seems to work well. If you take a cup at night before bed (30G's of slow release protein) and in the 200's in calories. Easy add...I mix mine with apple sauce for taste and cals.

I'm also on a 5K bulk.

 

[Emma-Leigh]

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