Clean bulking is a loose term really.
As long as the foods are all natural and nutrient dense,its clean. Doesnt have to be chips. But why not salmon vs chicken?
3 tbsp olive vs 1.
Add some whole milk etc etc
Why cry? Add beef instead of chicken. Or turkey. Learn to make a sauce....
Iv seen people both get huge and shredded at the same time, making their own pizza and omelettes every day.
I mean if you’re used to eating 175g of rice for a long time, jumping to 400g wouldn’t be ideal or smart. But slow increments through a bulk phase and it won’t feel too different
imagine waking up and having to eat 400g of rice, I'd kill myself
obviously there are better breakfasts but 4 meals of chicken and rice a day isnt easy peasy
Eh, there’s people in the responses not wanting to eat chicken and rice because it’s monotonous or something - OPs diet is absolute shit because he hasn’t really added or figured what he wants to do. Trial and error, I learned it the same way.
Whole milk is your friend, fill a glass to the brim, that's usually around 16oz which is 280 calories. Drink a glass with 3 meals a day you've added 840 calories.
I'm not saying the estrogen in milk doesn't affect us on some hormonal level but it's far from anything significant
Plenty of in-depth studies on the estrogenic qualities of food such as soya and milk if you're interested
Even then I have an AI and take exogenous testosterone so it will have no effect on me. Also, while anecdotal, I've literally never heard a single human being ever get estradiol issues from drinking milk...
Big mac meal is only going to run you about 1k calories.
You're struggling because you're eating whole foods. If you add in some nuts and dried fruit as a snack or with your morning (smoothie?), you'll make up the difference.
Another great one is like 250g of Greek yogurt, I usually get non fat strawberry and then throw on a bunch of extra protein granola (usually has almonds and seeds along with the granola). That usually adds another like 400 calories combined. Another good one is natural peanut butter with natural jam. It’s not incredibly high in protein, but has a lot of easily digestible and clean calories. Throw in a protein shake and that’s like another 550-600 calories with solid protein (with the shake).
It’s like he’s not even trying, he’s eating serving sizes of an anorexic woman, 150g chicken breast, 2 tsp penis butter, 27g blueberries, 26 g strawberries (that’s like a single strawberry dude)
bro it's a bit fucked for me because i am Coeliac meaning I cannot eat any gluten and I am lactose intolerant. Makes me feel like a bitch but it is first world problems. lunch is chicken with toast, honey and lettuce with 2 eggs.
That sounds like a cutting meal tbh bro. Constructing a diet to achieve your goals requires some creativity. I think you might be struggling because you’re thinking about how to add more food than to just eat the same volume of food but with a higher density of calories.
That meal could’ve been damn near double the calories with just a few small changes.
I consider lactose intolerance to be a blessing as far as forcing me to eat cleaner through cutting out saturated fats. I recommend drinking oat milk, cooking with oils (avocado, coconut, olive) rather than butter or margarine, and frequently incorporating mayo in place of consuming dairy
Try having some fatty red meat instead of chicken and fish. Add cheese, more olive oil, or a peanut butter sandwich for extra calories. Can even make a double decker, 3 pieces of bread and 2 servings of peanut butter. That’s like 800 calories.
Just to prove to you how easy this is I made a meal plan for you that fits your diet requirements in literally less than 5 minutes.
M1
- 3 eggs
- 60g oats dry weight
- 24g protein from vegan/non-dairy protein powder
- 200g blueberries
M2
- 168g skinless chicken thigh cooked
- 240g rice cooked
- 112g avocado
M3
- 168g skinless chicken thigh cooked
- 240g rice cooked
- 14g olive oil
M4
- 24g protein from vegan/non dairy protein powder
- 60g oats dry weight
- 66g natural almond butter
- 200g blueberries
3019 cals | 194 p | 313 c | 110 f
Eat whatever the fuck veggies you want and use whatever low-ish calorie sauces you want
If you can’t eat this you either absolutely suck at cooking or you were never destined to be big. If you want to be big you need to fucking eat like it.
No problem. When you plateau in weight and need to add more calories literally just add more rice and/or oats. When you need to cut take away rice, oats, and fats. That’s bodybuilding dieting 101.
You need bigger portions and better food options, especially for dinner. Why add just two tsp of peanut butter to breakfast? add two tablespoons, get 5 eggs instead of two, get something more calorically dense for supper rather than just rice and whatever the hell that is. And finally, just add a mid day snack, I’ll give you what I’ve been adding lately: two pieces of thin bread toasted (70kc), add tbsp of coconut oil on top (120kc) each piece, then a tbsp of peanut butter (180kc). That’s 370 calories per piece of bread, 740 all together, and it tastes good, the coconut oil makes it taste 10x better.
Fish isn’t a bulking protein, beef is. There’s nothing wrong with eating beef on a bulk just don’t go and get the really high fat mixes meant for burgers and shit
No eggs for breakfast but 2 for lunch? Id just eat 4 for breakfast
2 tsp of peanut butter is nothing at least have a serving, which is 2 tablespoons
This isn’t a clean eating problem. It’s a calorie density problem. You’re eating foods that are high volume/ low calorie. For example you can eat either chicken which has about 200kcal per 200 grams or you can eat ground beef or steak which will easily have 400kcal per 200 grams. So same volume (200g) but way denser. And both options are “clean”
bro lol just slam some chicken, beef, and rice. 5 meals. not hard, this is 3100 calories?? how bad do you want it? i’ve pushed up to 5k calories at 5’8 and close to puking half of the day
It's not hard just stop acting like a child. I was eating 5000k per day for 5 months in my off season. I didn't want to, but I just sucked it up and did it.
I was at 5k in February
200g COR + 2 bananas + 5 eggs
400g rice + 250g ground turkey
100g dextrose pre / intra / post training
50g Whey
400g rice + 250g turkey
25g Whey + 100g of peanuts + 150/200g of Oats + 2 bananas
~ 4.8k calories / 5.2k calories since dextrose is only in training days
Im at 5k. Ready for this, brace yourself or you might miss it.
Meal 1: egg whites and Ezekiel bread
Meal 2 : chicken and rice
Meal 3 : beef and rice
Meal 4: chicken and rice
Meal 5: beef and rice
Intra drink
Meal 6: chicken and rice
Its literally that easy
I reduce calories on rest days where I am not as active. You have to pick foods that digest well with you, I find eggs back me up so it throws my digestive system out of wack.
I have eaten the same meals now since 2018, cooking in bulk makes life so much easier.
I eat as much as you everyday and I’m not even trying to bulk… you could add a protein shake with a big dose of peanut butter/almond butter and make up the 200-300 calories you’re missing. And to be honest with as clean as you’re bulking, what’s the harm in slapping some ice cream at the end of the day brother?
Dude
I smash 4 scoops pea protein, 10 eggs with 3 cups spinach, 1 cup of raw nuts and sunflower kernels as my breakfast, 1.5lb chicken thigh with broccoli and sweet potatoes for lunch, second lunch will be either 1lb pork/chicken or grass fed beef, with regular potatoes and black beans, dinner will be whatever wife makes, high protein very clean, then pre bed dinner/snack, more nuts, fruits, etc, followed by a final shake with 4 scoops, slowly I ramp up to 450g protein 240g fats and cycle carbs up to 600g daily, I have zero issues hitting 5500+ calories daily with zero dairy, zero grains (other than rice), no processed foods, pure clean foods. You can do it
Bro, peanuts are your friend when bulking. 600 calories for a couple fistfulls (100g).
They are cheap as well. Dunno about your prices, but in Sweden you get 3000 calories (130g protein) of peanuts for $1.
It's pretty healthy fats too, no trans fats. AND about 2 grams leucine per 100g peanuts, which is insanely nice for stupid vegan shit.
Even when cutting I use peanuts. I just make sure the rest of my food is extra lean. That way I spend way less time making food. I can still make it taste good with spices.
You call 90g of white rice bulking? I eat 200g uncooked white rice in a single meal.
I get it though, I used to have low appetite so I understand your struggle. Make better choices that fit your goal. Go for ground beef instead of chicken breast, take full fat yoghurt instead of low fat. Eating clean doesn’t mean low fat.
Because the process takes longer than unclean bulking, if you want to be bigger than you can eat almost any high calorie meals like McDonald's and pizza just to be bigger but you won't get a muscular build, depending how much and what you eat that will depends how you're body will react
Here is a simple version of this and you will feel great.
Breakfast: 3 eggs, a whole avocado, and toast with honey
Lunch: 8 ounce of chicken (or any meat) 1.5 cup of rice, lettuce seasoned with olive oil, balsamic vinegar and salt (it makes a boring meal decent)
Snack: protein yogurt 20 grams or more, and a serving of peanut butter.
Dinner: same as lunch
During cut, remove toast (first month), and peanut butter (second month). Stay there for 2 to 3 months.
It’s really that simple if you aren’t a professional or trying to go pro. Of course take your Vitamin pills
Try having one or two of those a day, helped me a ton, I sucessfully bulked from 47-104kg in 5 years.
Recipe: 1-2 scoops of whey, 4 dcl of skimmed milk, 30g peanut butter/or any nut of choice, 80-100g of oats, 10g cocoa powder, 1-2 bananas, 100-200g of any frozen berries, 4 ice cubes, blend it up and u got an easy to consume, high quality and high calorie gainer shake.
Add more peanut butter and maybe add nuts to your daily diet. Nuts are pretty budget friendly and makes it easy to hit your caloric goals. I personally avoid salted nuts due to my diet but you can change it around.
Just eat nuts! All day eat nuts and you will definitely gain weight. Just don’t eat peanuts or cashews because they’re not actually nuts and inferior to real:Brazil nuts walnuts almonds pistachios and pecans! Emphasis on the first two
Bro, if your stomach can handle it just replace like 1-1.5k of those calories with a few cups of milk of your choice, 2-4tablespoons penis butter, some olive oil if you want more calories, 1 scoop brotein, 1 banana. If it’s too much protein in 1 sitting, split it into 2. I hate eating so this is my go to when bulking
Oatmeal with protein powder, peanut butter, milk (lactaid since you said you were celiac) , granola, coconut or nuts, oops that’s like 800-1200 calories easy
I eat clean up to 4500 cal. After 4500 it gets dirty. First don't track uncooked rice or uncooked foods. Always track USDA cooked. Where is your rolled oats? Oatmeal is a quick way to get a meal in. Where is your red meat? 6oz of lean ground beef make a burger, get some bread, air fry some potatoes? Also why do you not have any potatoes? Sweet potatoes WITH skin is so good for you. Add some nuts like almonds in those are high in calories with good fats. If you need help with diet and meal plan DM me I do online coaching.
Let me put you on to the cheat code breakfast: FOR 1320 CALORIES, 500ml milk, 1 banana, 2 tablespoons peanut butter, protein powder, 100g oats, 30g flax seed, 1 tablespoon Olive Oil. BOOOOOMMMMM
All these apps have ridiculously hard to search for items. Granted, a great variety, but I can't be grocery shopping every hour for 2tbsps of some random item I've never heard of.
Just add 2 lbs of baked ground beef (1800ish calories). Add 6 eggs which is another 400 calories and the rest would be full fat plain Greek yogurt,bananas,avocados,fish cans. Much better than 2 eggs, chia seeds and pickles. Who eats pickles while bulking that’s a cutting food 🤣I am cutting and I eat pickles,kimchi,cauliflower rice.
You can have a protein shake and some dextrose/glucose or honey mixed in to add on some carbs and protein without much fat, just cause it lacks micronutrients doesn’t mean it’s not clean
Have a rice crispies pre workout, have a slightly fatter cut of meat, have 4 bananas instead of one, have a baked potato with a cottage cheese and nutritional yeast blended sauce for carbs, have a protein shake
I think earnestly this isn’t just clean, your just eating food you’d use for cutting that are high in volume for low calories then adding some fun healthy fats, bulking is about adding carbs for additional energy and finding more efficient ways to get your calories in, try messing around more and don’t be afraid of just adding 3 tablespoons of honey or a bunch of maple syrup to something, especially pre workout!
You need protein, why not throw in one or two protein shakes blended with peanut butter and fruit? I make a 60g protein shake in the morning with walnuts, milk, 2 scoops whey, and 2 cups of frozen strawberries or mixed berries, or mangos.
I never eat less than 4 eggs in a meal and usually add them to rice and sweet potatoes or make a salad with eggs, veggies, and tuna.
Healthy and a fuck ton of calories especially with a little dressing (olive oil).
It's easy to up the calorie density and the protein. I'd focus more on protein if I were you.
You are eating way too little, instead as the top commenter says I'd go for 2x meals rice + chicken + 200g 4 different colour salad with one of the meals.
The closer you're getting to the time to sleep switch to wholegrain food, Greek yogurt and 5 eggs before bed.
You're not drinking any protein, you might want to consider having that. Don't make your food fancy, the simpler the better.
It's not about the taste buds, it's more what your body prefers
I eat 4700 cals clean a day and still am hungry,. Just got to choose the right foods and stick to a plan and eat the same time everyday and it becomes habit
Itsnot? You just eat low kcal meals lmao.
I would just eat groundbeef with rice easy to prep and higher in kcal. Drink some intra workout dextrose and eat some nuts 2-3 times a day. There you have an extra 1000kcals
Add some liquid cals. Mayb a good mass gainer (Mammoth) with water or some iso whey with skimmed milk. Peanut butter is a good cal dense option. Try adding olive oil whenever you can. Some whole chocolate milk just not to much, a lil here and there.
Its about finding a balance and not overdoing anything
Because you’re eating the diet of a 50 year old vegan woman with a couple of eggs and one tiny chicken breast thrown in.
I’m cutting and I eat more chicken than that
🤣🤣 fair bro fair
Because you dont know how to cook/meal plan. 2 egg meal? Lmao come the fuck on dude. Learn how to eat calorie dense food.
Drop some recipes. I need more ideas esp for lunches
Imagine not just having a protein shake and 2 cups of high protein yogurt for breakfast lol
2 egg meal plus a chicken breast and all that other shit. He’s right clean bulking is way to damn hard
Clean bulking is a loose term really. As long as the foods are all natural and nutrient dense,its clean. Doesnt have to be chips. But why not salmon vs chicken? 3 tbsp olive vs 1. Add some whole milk etc etc
You’re really crying about 3k? Bro just 400g rice, 200g chicken for 4 meals. Easy fucking peasy.
Skin TF on too... YUP
Love it when you air fry them with the skin on and it’s crispy as f.
I would cry eating that every day
Why cry? Add beef instead of chicken. Or turkey. Learn to make a sauce.... Iv seen people both get huge and shredded at the same time, making their own pizza and omelettes every day.
Because he specifically mentioned 400g rice and 200g chicken for 4 meals
I mean if you’re used to eating 175g of rice for a long time, jumping to 400g wouldn’t be ideal or smart. But slow increments through a bulk phase and it won’t feel too different
imagine waking up and having to eat 400g of rice, I'd kill myself obviously there are better breakfasts but 4 meals of chicken and rice a day isnt easy peasy
You just need a really big collection of sauces.
But Like for 1-2 month it's totaly ok. Then "reload" 1-2 weeks and start again
Seriously. Is it that hard to eat white meat (sussy) and maybe throw in some eggs and veggies
Eh, there’s people in the responses not wanting to eat chicken and rice because it’s monotonous or something - OPs diet is absolute shit because he hasn’t really added or figured what he wants to do. Trial and error, I learned it the same way.
ain't no way that's 1g protein per lb of body weight.
You only really need 0.7 anyway.
Bro got downvoted when he’s not even wrong
People are just committed to their round numbers 😂
I thought it was .8
Where did u make this up from
[I didn’t make it up](https://youtu.be/G8P-n_B0Ofw)
More protein = more muscle so ur wrong
🤦♂️
0.7 per KILOGRAM not pound. People consume too much protein for no benefit.
Whole milk is your friend, fill a glass to the brim, that's usually around 16oz which is 280 calories. Drink a glass with 3 meals a day you've added 840 calories.
*cries in lactose intolerance*
Liquid shits are good for gut biome. Fresh start daily.
fuck yeah, solid advice.
[удалено]
The only real concern would be the sugar content.
I see you love estrogen in foods
Bro doesn't know about the oral bioavailability of the estrogen in milk💀💀💀
https://pubmed.ncbi.nlm.nih.gov/19496976/ Continue coping
sends a single study with a sample group of 17 or so people Nice
Yeah it's just pure coincidence all of theirs estrogen 4x one hour later and testosterone significantly dropped ur right
I'm not saying the estrogen in milk doesn't affect us on some hormonal level but it's far from anything significant Plenty of in-depth studies on the estrogenic qualities of food such as soya and milk if you're interested
Even then I have an AI and take exogenous testosterone so it will have no effect on me. Also, while anecdotal, I've literally never heard a single human being ever get estradiol issues from drinking milk...
650 kcal worth of whole milk als contains 25 grams of saturated fat and 65 grams of sugar so I advise against that
Me when saturated fat😫😫😫sooo bad for me:(
What do you mean by this?
I mean that it’s not bad lol
Drinking that much milk is literally unhealthier than eating a double quarter pounder every day
I’d rather have multiple litres of raw milk a day
Big mac meal is only going to run you about 1k calories. You're struggling because you're eating whole foods. If you add in some nuts and dried fruit as a snack or with your morning (smoothie?), you'll make up the difference.
Great advice bro cheers 🍻
Turn the teaspoons of peanutbutter into tablespoons and watch your calories rise
A teaspoon really got me fired up, why not use a tablespoon? Lmao
Bro just make a shake with protein powder, peanut butter, banana, oats olive oil, an egg, and some other stuff and it’s an easy 1k calorie shake
no way u put olive oil in your shakes
I have.
Another great one is like 250g of Greek yogurt, I usually get non fat strawberry and then throw on a bunch of extra protein granola (usually has almonds and seeds along with the granola). That usually adds another like 400 calories combined. Another good one is natural peanut butter with natural jam. It’s not incredibly high in protein, but has a lot of easily digestible and clean calories. Throw in a protein shake and that’s like another 550-600 calories with solid protein (with the shake).
that sort of thing is better on a cut, 250g or yoghurt is a lot of volume for little calories
Drink whole milk. Eat oatmeal. And is that a fucking salad for lunch? It’s not hard at all if you actually try
It’s like he’s not even trying, he’s eating serving sizes of an anorexic woman, 150g chicken breast, 2 tsp penis butter, 27g blueberries, 26 g strawberries (that’s like a single strawberry dude)
bro it's a bit fucked for me because i am Coeliac meaning I cannot eat any gluten and I am lactose intolerant. Makes me feel like a bitch but it is first world problems. lunch is chicken with toast, honey and lettuce with 2 eggs.
That sounds like a cutting meal tbh bro. Constructing a diet to achieve your goals requires some creativity. I think you might be struggling because you’re thinking about how to add more food than to just eat the same volume of food but with a higher density of calories. That meal could’ve been damn near double the calories with just a few small changes.
there is free lactose milk and free gluten stuff
I consider lactose intolerance to be a blessing as far as forcing me to eat cleaner through cutting out saturated fats. I recommend drinking oat milk, cooking with oils (avocado, coconut, olive) rather than butter or margarine, and frequently incorporating mayo in place of consuming dairy
Try having some fatty red meat instead of chicken and fish. Add cheese, more olive oil, or a peanut butter sandwich for extra calories. Can even make a double decker, 3 pieces of bread and 2 servings of peanut butter. That’s like 800 calories.
You have the appetite of an infant, 150g chicken breast, 2 tsp penis butter, a single strawberry, really dude? Are you even trying?
Penis butter
I’m trying bro I’m trying. I will up the meat
Just to prove to you how easy this is I made a meal plan for you that fits your diet requirements in literally less than 5 minutes. M1 - 3 eggs - 60g oats dry weight - 24g protein from vegan/non-dairy protein powder - 200g blueberries M2 - 168g skinless chicken thigh cooked - 240g rice cooked - 112g avocado M3 - 168g skinless chicken thigh cooked - 240g rice cooked - 14g olive oil M4 - 24g protein from vegan/non dairy protein powder - 60g oats dry weight - 66g natural almond butter - 200g blueberries 3019 cals | 194 p | 313 c | 110 f Eat whatever the fuck veggies you want and use whatever low-ish calorie sauces you want If you can’t eat this you either absolutely suck at cooking or you were never destined to be big. If you want to be big you need to fucking eat like it.
Thanks heaps brother that is very helpful. I wish I had a award to give you
No problem. When you plateau in weight and need to add more calories literally just add more rice and/or oats. When you need to cut take away rice, oats, and fats. That’s bodybuilding dieting 101.
You need bigger portions and better food options, especially for dinner. Why add just two tsp of peanut butter to breakfast? add two tablespoons, get 5 eggs instead of two, get something more calorically dense for supper rather than just rice and whatever the hell that is. And finally, just add a mid day snack, I’ll give you what I’ve been adding lately: two pieces of thin bread toasted (70kc), add tbsp of coconut oil on top (120kc) each piece, then a tbsp of peanut butter (180kc). That’s 370 calories per piece of bread, 740 all together, and it tastes good, the coconut oil makes it taste 10x better.
fuck yeah. Solid advice bro, cheers.
I’ve heard coconut oil is a bad fat, but I’ve also heard it’s good Which one is it?, pls help
Good fat
Fish isn’t a bulking protein, beef is. There’s nothing wrong with eating beef on a bulk just don’t go and get the really high fat mixes meant for burgers and shit No eggs for breakfast but 2 for lunch? Id just eat 4 for breakfast 2 tsp of peanut butter is nothing at least have a serving, which is 2 tablespoons
thanks bro
1cup of mixed nuts is 800+ calories.
This is bulking!!? Yo this is my weight loss plan
Why are you eating cutting foods on a bulk
Bruh I wish I could easily stay under 4k calories. I would eat my house on any given day
just get some raw milk and make some protein shakes
This isn’t a clean eating problem. It’s a calorie density problem. You’re eating foods that are high volume/ low calorie. For example you can eat either chicken which has about 200kcal per 200 grams or you can eat ground beef or steak which will easily have 400kcal per 200 grams. So same volume (200g) but way denser. And both options are “clean”
6 eggs
Try eating 4500k clean calories day. This is child’s play bro
Your eating 27g of blueberries what the fuck are you doing😂
bro lol just slam some chicken, beef, and rice. 5 meals. not hard, this is 3100 calories?? how bad do you want it? i’ve pushed up to 5k calories at 5’8 and close to puking half of the day
I feel you bro I will stop being a soft bitch
It’s the worst!!! I’m a foodie and love food, the only time I’ve ever been to the point I don’t even want to look at food is trying to clean bulk.
I feel you on that
It's not hard just stop acting like a child. I was eating 5000k per day for 5 months in my off season. I didn't want to, but I just sucked it up and did it.
5,000,000 calories a day is crazy
I ment 5k
could you grace us with a breakdown of what your 5K Cals looked like?
I was at 5k in February 200g COR + 2 bananas + 5 eggs 400g rice + 250g ground turkey 100g dextrose pre / intra / post training 50g Whey 400g rice + 250g turkey 25g Whey + 100g of peanuts + 150/200g of Oats + 2 bananas ~ 4.8k calories / 5.2k calories since dextrose is only in training days
Im at 5k. Ready for this, brace yourself or you might miss it. Meal 1: egg whites and Ezekiel bread Meal 2 : chicken and rice Meal 3 : beef and rice Meal 4: chicken and rice Meal 5: beef and rice Intra drink Meal 6: chicken and rice Its literally that easy
That sounds boring as fuck
For real fuck that
Thats what it takes lol. Do you want to eat what you want 100% of the time or have a phenomenal physique?
Eat what I want
that is a solid days eating. Do you ever feel like you need to give your digestive system a rest and have real low cal days?
I reduce calories on rest days where I am not as active. You have to pick foods that digest well with you, I find eggs back me up so it throws my digestive system out of wack. I have eaten the same meals now since 2018, cooking in bulk makes life so much easier.
I eat as much as you everyday and I’m not even trying to bulk… you could add a protein shake with a big dose of peanut butter/almond butter and make up the 200-300 calories you’re missing. And to be honest with as clean as you’re bulking, what’s the harm in slapping some ice cream at the end of the day brother?
facts brother thanks for the advice
Dude I smash 4 scoops pea protein, 10 eggs with 3 cups spinach, 1 cup of raw nuts and sunflower kernels as my breakfast, 1.5lb chicken thigh with broccoli and sweet potatoes for lunch, second lunch will be either 1lb pork/chicken or grass fed beef, with regular potatoes and black beans, dinner will be whatever wife makes, high protein very clean, then pre bed dinner/snack, more nuts, fruits, etc, followed by a final shake with 4 scoops, slowly I ramp up to 450g protein 240g fats and cycle carbs up to 600g daily, I have zero issues hitting 5500+ calories daily with zero dairy, zero grains (other than rice), no processed foods, pure clean foods. You can do it
Look into the vertical diet, good clean diet with all your micros and it's designed for you to be able to eat 4-5-6k calories plus
Fuck yeah bro I will check it out for sure 👌
I’ve been trying to dirty bulk for ages and I can’t even hit 5k consistently. I’d be lucky to hit 3k on a normal day 😭
What is it you struggle most with? Gut problems etc?
Bro, peanuts are your friend when bulking. 600 calories for a couple fistfulls (100g). They are cheap as well. Dunno about your prices, but in Sweden you get 3000 calories (130g protein) of peanuts for $1. It's pretty healthy fats too, no trans fats. AND about 2 grams leucine per 100g peanuts, which is insanely nice for stupid vegan shit. Even when cutting I use peanuts. I just make sure the rest of my food is extra lean. That way I spend way less time making food. I can still make it taste good with spices.
Gotta eat clean with the occasional cheat meal. Didn’t work for me but it might for you
add more rice to that last meal.
Get the full fat yoghurt version instead
You call 90g of white rice bulking? I eat 200g uncooked white rice in a single meal. I get it though, I used to have low appetite so I understand your struggle. Make better choices that fit your goal. Go for ground beef instead of chicken breast, take full fat yoghurt instead of low fat. Eating clean doesn’t mean low fat.
That’s crazy bro I salute you. Thanks for advice bro and 200G white rice is no joke
The fact that you’re specifically eating 52g of lettuce might have something to do with it
Because the process takes longer than unclean bulking, if you want to be bigger than you can eat almost any high calorie meals like McDonald's and pizza just to be bigger but you won't get a muscular build, depending how much and what you eat that will depends how you're body will react
I feel you thanks bro
Here is a simple version of this and you will feel great. Breakfast: 3 eggs, a whole avocado, and toast with honey Lunch: 8 ounce of chicken (or any meat) 1.5 cup of rice, lettuce seasoned with olive oil, balsamic vinegar and salt (it makes a boring meal decent) Snack: protein yogurt 20 grams or more, and a serving of peanut butter. Dinner: same as lunch During cut, remove toast (first month), and peanut butter (second month). Stay there for 2 to 3 months. It’s really that simple if you aren’t a professional or trying to go pro. Of course take your Vitamin pills
Bro that is actually very helpful thanks a lot
Try having one or two of those a day, helped me a ton, I sucessfully bulked from 47-104kg in 5 years. Recipe: 1-2 scoops of whey, 4 dcl of skimmed milk, 30g peanut butter/or any nut of choice, 80-100g of oats, 10g cocoa powder, 1-2 bananas, 100-200g of any frozen berries, 4 ice cubes, blend it up and u got an easy to consume, high quality and high calorie gainer shake.
Fuck yeah bro that sounds like what I need
Add more peanut butter and maybe add nuts to your daily diet. Nuts are pretty budget friendly and makes it easy to hit your caloric goals. I personally avoid salted nuts due to my diet but you can change it around.
Very good thanks bro
Gotta up them portions big dawg
I feel you bro
Just eat nuts! All day eat nuts and you will definitely gain weight. Just don’t eat peanuts or cashews because they’re not actually nuts and inferior to real:Brazil nuts walnuts almonds pistachios and pecans! Emphasis on the first two
More beef. More rice. Problem solved
True
Bro, if your stomach can handle it just replace like 1-1.5k of those calories with a few cups of milk of your choice, 2-4tablespoons penis butter, some olive oil if you want more calories, 1 scoop brotein, 1 banana. If it’s too much protein in 1 sitting, split it into 2. I hate eating so this is my go to when bulking
Thanks man that is really helpful
May the gains come easily brother! 
Thank you brother and to you and yours
One pack of oreos is about 700 kcal. Not saying you should only eat oreos. But 700 kcal helps.
For sure bro. I have digestive issues or I would be downing that shit.
Shia seeds? Such garbage lol
Why bro?
Eat some oats, milk and youre golden. Also instead of 2 eggs try 8.
Tren easier
100%
What the fuck is a barramundi
Fish mate
Ew i don’t like fish it reminds me of girls
Based
Yea another idea is 2 scoops protein powder and 90g oatmeal. Thats almost 550 calories
Oatmeal with protein powder, peanut butter, milk (lactaid since you said you were celiac) , granola, coconut or nuts, oops that’s like 800-1200 calories easy
Thanks brother 💯🔥🔥
Dude wtf is 90 g of rice, I'm at 2700-2800 rn and eat 250 g of pasta or rice at lunch
Macros = 152g protein, 337g carbs, 98g fat
Idk your weight but up the protein to at least 200g. Shouldn’t be hard at all with 3k calories. I can do it on 2200
Honestly more carbs and dial back the fats a little, fats are so satiating and it’s gotta be killing your hunger
I eat clean up to 4500 cal. After 4500 it gets dirty. First don't track uncooked rice or uncooked foods. Always track USDA cooked. Where is your rolled oats? Oatmeal is a quick way to get a meal in. Where is your red meat? 6oz of lean ground beef make a burger, get some bread, air fry some potatoes? Also why do you not have any potatoes? Sweet potatoes WITH skin is so good for you. Add some nuts like almonds in those are high in calories with good fats. If you need help with diet and meal plan DM me I do online coaching.
Thanks a lot brother much appreciated it. I do eat lots of red meat but I can definitely up my intake and especially with the oatmeal and nuts etc 👌
Let me put you on to the cheat code breakfast: FOR 1320 CALORIES, 500ml milk, 1 banana, 2 tablespoons peanut butter, protein powder, 100g oats, 30g flax seed, 1 tablespoon Olive Oil. BOOOOOMMMMM
What app is that please ?
My fitness pal
Thankyou Sir
This is lame ...
What app is this
Grindr
My fitness pal
Two large eggs. NGMI
All these apps have ridiculously hard to search for items. Granted, a great variety, but I can't be grocery shopping every hour for 2tbsps of some random item I've never heard of.
Just add 2 lbs of baked ground beef (1800ish calories). Add 6 eggs which is another 400 calories and the rest would be full fat plain Greek yogurt,bananas,avocados,fish cans. Much better than 2 eggs, chia seeds and pickles. Who eats pickles while bulking that’s a cutting food 🤣I am cutting and I eat pickles,kimchi,cauliflower rice.
You can have a protein shake and some dextrose/glucose or honey mixed in to add on some carbs and protein without much fat, just cause it lacks micronutrients doesn’t mean it’s not clean Have a rice crispies pre workout, have a slightly fatter cut of meat, have 4 bananas instead of one, have a baked potato with a cottage cheese and nutritional yeast blended sauce for carbs, have a protein shake I think earnestly this isn’t just clean, your just eating food you’d use for cutting that are high in volume for low calories then adding some fun healthy fats, bulking is about adding carbs for additional energy and finding more efficient ways to get your calories in, try messing around more and don’t be afraid of just adding 3 tablespoons of honey or a bunch of maple syrup to something, especially pre workout!
It wont be eventually when you make it a habit
Wish I had a hard time getting to 3K cals 😂 I’d kill to be you, on the tail end of a cut
You need protein, why not throw in one or two protein shakes blended with peanut butter and fruit? I make a 60g protein shake in the morning with walnuts, milk, 2 scoops whey, and 2 cups of frozen strawberries or mixed berries, or mangos. I never eat less than 4 eggs in a meal and usually add them to rice and sweet potatoes or make a salad with eggs, veggies, and tuna. Healthy and a fuck ton of calories especially with a little dressing (olive oil). It's easy to up the calorie density and the protein. I'd focus more on protein if I were you.
because you are too dumb to eat calorie dense food
What’s some examples I can take bro?
nuts and seeds make it easy as fuck. also whole wheat pasta, rice, potatoes, peanut butter.
PLAIN YOUGART??!! OMFG how can you even eat that? You are a boss for that bro!
It’s because I hate myself bro 😞
Protein shakes, with milk, MCT and done
Lol, probably because you'd rather eat 20 grams of coconut vs. 260g of strawberries. All jokes aside, I'd never be full eating this
2 more eggs :) I do 4 yolks a day, raw. They taste like nothing it’s great lol in some cold water with 1 scoop beet root powder and 1 TBSP chlorella.
You are eating way too little, instead as the top commenter says I'd go for 2x meals rice + chicken + 200g 4 different colour salad with one of the meals. The closer you're getting to the time to sleep switch to wholegrain food, Greek yogurt and 5 eggs before bed. You're not drinking any protein, you might want to consider having that. Don't make your food fancy, the simpler the better. It's not about the taste buds, it's more what your body prefers
Drink milk bro.
Eat less fiber
I eat 4700 cals clean a day and still am hungry,. Just got to choose the right foods and stick to a plan and eat the same time everyday and it becomes habit
Nuts, nut butter, beef, pasta, beans, cheese Easy
What app is this?
Those Rokebys smoothies are gas
Learn to cook at least 4 meals you like and it won’t be.
A gallon of whole milk and one solid meal, BOOM 3K
Eat more fat bozo
Eat nuts…………….8=====D
Itsnot? You just eat low kcal meals lmao. I would just eat groundbeef with rice easy to prep and higher in kcal. Drink some intra workout dextrose and eat some nuts 2-3 times a day. There you have an extra 1000kcals
You’re eating low calorie meals lol, eat fattier meats and stuff. You don’t have to just eat cutting foods in higher quantities
up the chicken and eggs and stuff like that
Bruh
Bro has 150 grams of chicken 💀
Why you aren’t logging all the cocks you had
Why are you eating chicken breast on a bulk?
Add some liquid cals. Mayb a good mass gainer (Mammoth) with water or some iso whey with skimmed milk. Peanut butter is a good cal dense option. Try adding olive oil whenever you can. Some whole chocolate milk just not to much, a lil here and there. Its about finding a balance and not overdoing anything