Bulking Diet Check. Need More Fillers

Diet and Nutrition
1

Goal- Mass and Strength. Hit weight of 215 in 8 months. Current weight ~200. 6ft 3in

Program 5/3/1 bbb 3 month challenge.

Breakfast - 729

6 eggs
Cup of oats

Snack- 200

1 cup Cottage Cheese
Peaches

Lunch- 496

2 chicken breast
Cup brocc
Cup brown rice

Snack- 450
Poptart
Peaches

Dinner. 660
Steak
Brocc
2 potatoes

Late night snack 550

Protein shake
Bananna

Only puts me at around ~3000k a day. Need 500 more calories. Dont want to get too dirty but might need to to hit my goals. Any recommendations to add in or changes

2

How have you determined that 500 extra kcals is the amount you need?

3

I used multiple calculators, but most basic method was 200Ă—17 and also my BMR of 2064x 1.5 and adding 500. I should be closer to 3700k a day, but want to see what 3500 does first.

4

If I were you, I’d start at 3000 - or even better exactly where you are now. If you don’t put weight on after a week, drizzle 1T of olive oil to your lunch and dinner.

If after another week you still don’t put on weight (or if you lose weight in the first week), drizzle an addition 1T of olive oil to your lunch and dinner.

If after that you still don’t put on weight, add 1 cup of milk to your breakfast.

Or just add the above straight in if your determined to stick to the calculators (which are rubbish btw)

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5

Sounds reasonable. Ill give that a shot

6

You can add olive or coconut oil to shakes.

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7

Like everyone said. Add some olive oil or nuts. Easy 500 calories throughout the day, but see if you gain weight first at 3000.

8

Having a bigger pre-workout meal can help.

I found that having an intra-workout protein shake with gatorade (Vanilla with Lemon Lime or Orange works best for this - I use strawberry with fruit punch) mixed in gets me a headstart on protein and carbs before my next real meal.

When adding more calories, it’s easier for me to add with fats and carbs, because protein gives you more satiety. Good way to sneak this in is Olive Oil like strongmangoals said or butter.

Ice cream in a night time shake helped me too.

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9

Excessive protein intake for a natural might actually “program” the body to turn protein into energy (gluconeogenesis) instead of muscle tissue. And the more efficient your body becomes at that process, the harder it will become to build muscle and even lose fat. A decently lean natural who consumes more than 1 gram of protein per pound of bodyweight when in a mass phase, or more than 1.2 grams when cutting, is doing himself a disservice.