Calorie dense, healthy foods? Please help!!!

I need to increase my calorie intake to bulk during my first cycle, problem is for so long ive been eating high quantities of food that allow me to hit my macros but stay at a fairly low maintenance, 23-2600 cals

I want to bump this up another 1-1500 cals but of quality foods, my protein is already high, i know i need more carbs and healthy fats, so my question is what are some good solid calorie dense carb and healthy fat sources so i don't have to add too much food to my already 6 meals lol

Here's a copy of what i posted previously on this, i will not be doing 2 a days anymore, only fasted cardio and midmorning/noon workout

I've been trying to recalculate this for the past few days and i just can't put anything solid together that doesn't seem like waaay too much food, my habits are holding me back on this one. I know i need to replace some proteins with fats and a few more carbs for sure.


Schedule for Lift Days 6 Days a Week



7am: Wake up, black coffee and ECA stack , fasted cardio 250-350 cals burned

8-8:30 am: 1st meal
Shake
Bio Grow 3 scoops
Premier protein banana shake
2 scoops pro Jym
¼ cup Steel Cut oats
Omelet
1 cup liquid egg whites
2 whole eggs
1.5 cups Super Greens (kale/spinach)
1,046 cals , 77 carbs , 30 fat , 129 protein

10-10:30 am: Pre W/O Meal
6oz Chicken Tenderloins
Chicken Caesar Salad w/ walden farms dressing
8oz Steamed Broccoli
1.5 cups Super Greens (kale/spinach)
397 cals, 26 carbs, 6 fat, 61 protein

11:30 -12:45: WORKOUT #1
ON Pro BCAA intra workout 2 scoops
5 cals, 1 carb, 0 fat, 0 protein

1pm: Post W/O Simple Carb and Protein
20oz G2 Gatorade
2 Wonka Pixie Stix and 15 Haribo Gummy bears (replacing this with fruits and some dextrose)
4oz White Albacore Tuna
Walden Farms Mayo
257 cals, 37 carbs, 1 fat, 26 protein

3:30 pm: No/low Carb Meal
Chicken Caesar Salad w/ walden farms dressing
4oz White Albacore Tuna
Walden Farms Mayo
220 cals, 6 carbs, 5 fat, 38 protein

6pm: 2nd Pre W/O Meal
8oz steamed broccoli
6oz Chicken or Pork Tenderloin
1cup Liquid Egg Whites
392 cals, 17 carbs, 2 fat, 72 protein

7:30: 2nd Workout (no more 2nd workout)

9:30: Bed Time Shake
Optimum Nutrition Casein Shake
120 cals, 3 carbs, 1 fat, 24 protein

10-10:30: Lay my ass in bed and hope I fall asleep!!!

Quote:

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Originally Posted by Richard Cabeza

I need to increase my calorie intake to bulk during my first cycle, problem is for so long ive been eating high quantities of food that allow me to hit my macros but stay at a fairly low maintenance, 23-2600 cals

I want to bump this up another 1-1500 cals but of quality foods, my protein is already high, i know i need more carbs and healthy fats, so my question is what are some good solid calorie dense carb and healthy fat sources so i don't have to add too much food to my already 6 meals lol

Here's a copy of what i posted previously on this, i will not be doing 2 a days anymore, only fasted cardio and midmorning/noon workout

I've been trying to recalculate this for the past few days and i just can't put anything solid together that doesn't seem like waaay too much food, my habits are holding me back on this one. I know i need to replace some proteins with fats and a few more carbs for sure.

Schedule for Lift Days 6 Days a Week

7am: Wake up, black coffee and ECA stack , fasted cardio 250-350 cals burned

8-8:30 am: 1st meal
Shake
Bio Grow 3 scoops
Premier protein banana shake
2 scoops pro Jym
¼ cup Steel Cut oats
Omelet
1 cup liquid egg whites
2 whole eggs
1.5 cups Super Greens (kale/spinach)
1,046 cals , 77 carbs , 30 fat , 129 protein

10-10:30 am: Pre W/O Meal
6oz Chicken Tenderloins
Chicken Caesar Salad w/ walden farms dressing
8oz Steamed Broccoli
1.5 cups Super Greens (kale/spinach)
397 cals, 26 carbs, 6 fat, 61 protein

11:30 -12:45: WORKOUT #1
ON Pro BCAA intra workout 2 scoops
5 cals, 1 carb, 0 fat, 0 protein

1pm: Post W/O Simple Carb and Protein
20oz G2 Gatorade
2 Wonka Pixie Stix and 15 Haribo Gummy bears (replacing this with fruits and some dextrose)
4oz White Albacore Tuna
Walden Farms Mayo
257 cals, 37 carbs, 1 fat, 26 protein

3:30 pm: No/low Carb Meal
Chicken Caesar Salad w/ walden farms dressing
4oz White Albacore Tuna
Walden Farms Mayo
220 cals, 6 carbs, 5 fat, 38 protein

6pm: 2nd Pre W/O Meal
8oz steamed broccoli
6oz Chicken or Pork Tenderloin
1cup Liquid Egg Whites
392 cals, 17 carbs, 2 fat, 72 protein

7:30: 2nd Workout (no more 2nd workout)

9:30: Bed Time Shake
Optimum Nutrition Casein Shake
120 cals, 3 carbs, 1 fat, 24 protein

10-10:30: Lay my ass in bed and hope I fall asleep!!!

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Natural pb

Add rice, peanuts, almonds, even little dark chocolate won't hurt. Sweet potatoes are a life saver when bulking.

Quote:

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Originally Posted by Couchlockd

Natural pb

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Thats gonna be a fuckload of pb lol .... here's what I've added so far

2 large bananas
2 tbsp almond butter
2 cups pineapple
2 cups strawberries
Kodiak cakes (protein pancakes)
Dextrose
I want to stay away from rice but I've added 1 cup basmati
And 1 sweet potato

You think this would be enough?

Quote:

---

Originally Posted by 73rr

Add rice, peanuts, almonds, even little dark chocolate won't hurt. Sweet potatoes are a life saver when bulking.

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Nuts!!! Good one, adding that too !

Sweet potatoes are my go to source of complex carbs. I eat 'em during bulk, cut, or maintenance. I just adjust the quantity.