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Thread: Calorie dense, healthy foods? Please help!!!

  1. #1
    Richard Cabeza's Avatar
    Richard Cabeza is offline Associate Member
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    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
    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!!!

  2. #2
    Couchlock is offline Banned
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    Jul 2016
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    Quote Originally Posted by Richard Cabeza View Post
    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
    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!!!
    Natural pb

  3. #3
    73rr's Avatar
    73rr is offline Knowledgeable Member
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    Add rice, peanuts, almonds, even little dark chocolate won't hurt. Sweet potatoes are a life saver when bulking.

  4. #4
    Richard Cabeza's Avatar
    Richard Cabeza is offline Associate Member
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    Quote Originally Posted by Couchlockd View Post
    Natural pb
    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?

  5. #5
    Richard Cabeza's Avatar
    Richard Cabeza is offline Associate Member
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    Quote Originally Posted by 73rr View Post
    Add rice, peanuts, almonds, even little dark chocolate won't hurt. Sweet potatoes are a life saver when bulking.
    Nuts!!! Good one, adding that too !

  6. #6
    Join Date
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    Sweet potatoes are my go to source of complex carbs. I eat 'em during bulk, cut, or maintenance. I just adjust the quantity.

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