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3,000 calories
- Thread starter ectomorph
- Start date
You've got 16 waking hours in a day.
I'd try to consume 3-4 meals with 500+ kcal in them. You can probably get 700kcal, maybe even more, at dinner. Between your 3-4 big meals, consume something every 2 hours. If you eat breakfast at 6am, have lunch at 12pm, and dinner at 6pm, then go to bed at 10pm, this gives room for a small meal (200-300kcal) at 8am, 10am, 2pm, 4pm, and 8pm. That's 5 meals, averaging 250kcal each, totalling 1,250kcal. Add that on top of a 500kcal breakfast, 500kcal lunch and 750kcal dinner, and you've got yourself 3,000kcal.
The trick is, plan your meals. When you wake up, start eating. Have your last meal a couple hours before bed. You might even want to slip in an extra drink of milk or juice an hour before bed for the extra dose of energy (provided it won't mess with your sleep). Small meals might include fruit, dried fruit, yoghurt, milk, juice, museli bars, nuts, whatever protein shake/s you might be using, and so forth.
I'd try to consume 3-4 meals with 500+ kcal in them. You can probably get 700kcal, maybe even more, at dinner. Between your 3-4 big meals, consume something every 2 hours. If you eat breakfast at 6am, have lunch at 12pm, and dinner at 6pm, then go to bed at 10pm, this gives room for a small meal (200-300kcal) at 8am, 10am, 2pm, 4pm, and 8pm. That's 5 meals, averaging 250kcal each, totalling 1,250kcal. Add that on top of a 500kcal breakfast, 500kcal lunch and 750kcal dinner, and you've got yourself 3,000kcal.
The trick is, plan your meals. When you wake up, start eating. Have your last meal a couple hours before bed. You might even want to slip in an extra drink of milk or juice an hour before bed for the extra dose of energy (provided it won't mess with your sleep). Small meals might include fruit, dried fruit, yoghurt, milk, juice, museli bars, nuts, whatever protein shake/s you might be using, and so forth.
Yeah, I just recently started trying to get over 3000 calories a day... I like to have 3 big meals, and 1 or 2 snacks.
For example, my breakfast today was cereal, the milk, juice, a rice cake, a pecan bar and an Ensure drink. All that came to around 910 calories, if you eat a similar size meal 3 times a day, then with a snack or so you should be able to get over 3000 calories a day.
For example, my breakfast today was cereal, the milk, juice, a rice cake, a pecan bar and an Ensure drink. All that came to around 910 calories, if you eat a similar size meal 3 times a day, then with a snack or so you should be able to get over 3000 calories a day.
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Yeah, I just recently started trying to get over 3000 calories a day... I like to have 3 big meals, and 1 or 2 snacks.
For example, my breakfast today was cereal, the milk, juice, a rice cake, a pecan bar and an Ensure drink. All that came to around 910 calories, if you eat a similar size meal 3 times a day, then with a snack or so you should be able to get over 3000 calories a day.
i have managed 3,000 calories in the last 3 days but theres a lot of not very healthy snacks in there like crisps biscuits & cakes
working hours dont work out to good either
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thanks if i can cut out the crisps here is another of my bad days with 416 under or does this not matter
spose i can add more milk or energy drinks in the day
just need to get these muscles working after all these years.
i can only do 3 sets of 10 reps 30kg bicep curls
spose i can add more milk or energy drinks in the day
just need to get these muscles working after all these years.
i can only do 3 sets of 10 reps 30kg bicep curls
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I'm sure it wouldn't hurt to be under some days as long as you get what you need most days. I don't know my calorie rquirements exactly, so I've just set it as slightly over 3000 a day, all the online calculators are dubious.
By the way, are the 30kg curls with dumbbells or a barbell? Even with a barbell that certianly isn't bad, at least by my standards.
Though of course its' all relative to your starting strength, and what you want to achieve.
By the way, are the 30kg curls with dumbbells or a barbell? Even with a barbell that certianly isn't bad, at least by my standards.
Though of course its' all relative to your starting strength, and what you want to achieve.
Cheese and nuts are pretty high in calories. I find they are great for bulking. Raw eggs in milk can be good too as a decent size egg is 150 calories. of them with a pinta milk and you there for one meal.
im surprised no one has mentioned a meal replacement shake...they have tons fo them at GNC or any nutrition store--its just a high calorie protein shake for the most part. Two of those a day and your over halfway there already.
By the way, are the 30kg curls with dumbbells or a barbell? Even with a barbell that certianly isn't bad, at least by my standards.
Though of course its' all relative to your starting strength, and what you want to achieve.
Barbell wish it was dumbell lol
this has been the same for the past 5 years or more thats why i keep givin up
I noticed you have milk coffee. Here's a good way to get extra kcal in: when you have coffee, heat a cup of milk and add coffee to it, rather than boiling water and adding a dash of milk.
i thought of that but is not 2 much fat
oops, found why you're not getting enough calories.
Stop worrying about "fat". Make sure the type of fat you're getting is the healthy kind, but don't worry about the fat in a glass of milk if you want to actually get to 3,000 calories.
Plus the food you're eating really does not seem very healthy at all. You need to be worrying about where your calories are coming from, not just how many.
I thought that what i was eating wasnt very healthy so what should I be eating then????????