Help to Reach 2900 Cal

[hxc88]

So ive been under eating for a while since the gym was closed, now that they will reopen i would need to hit 2900 cal with 213 p 328 c 82 f but would like to try to get them clean instead of dirty bulking… anyone can help? I always miss like 400 cals and go over with the fat intake and under with carbs and protein

[T3hPwnisher]

Are you asking for a list of what foods exist?

[EyeDentist]

Like @T3hPwnisher, I’m not sure what you’re asking. Also not sure what you mean by ‘dirty bulking’ in the context of the rest of your post, and why you don’t want to do it.

[RampantBadger]

Try this…

THE WORLDS BEST WEIGHT GAIN SHAKE - PUT ON MOST MUSCLE - CHEAPEST - Rich Piana

[saltydawg]

Badger posted the exact shake I make. In a blender add a large carton of egg whites, 2 cups of oatmeal, 4 tablespoons of peanut butter, 2 cups of spinach and 2 bananas. It makes 2 shakes that are almost 900 calories a piece.

[Voxel]

Why Bother Eating Potatoes While Bulking? Hardly Any Calories

6 cups rice 16 oz meat (raw weight) 4 eggs 2 tbsp peanut butter 2 apples 2 bananas 2 tbsp olive oil That’s 3000 clean calories (380c, 98f, 153p). That can be $3-$5 dollars a day total. You can use that as a baseline and go from there. If you need 4000 calories, just make one extra shake a day with milk, yogurt, oatmeal, peanut butter, and some nuts/seeds. You can get to 4000 EASY.

That could be a baseline for you to tweak, trade some carbs for protein (more meat, egg whites, cottage cheese/quark, whey,…)

[jskrabac]

[hxc88]

This is actually a good starting point… the thing is, its easy to get ur calories from sweets and shakes but kinda hard to do it with lets say chicken and rice so i was asking for a guideline so this post was perfect. Thank you everyone and sorry for not being more clear😂