joined an actual gym

it is not hard to clean bulk. you are filling up on too many veggies

1 avocado ~350 cal
1 serving almonds ~300 cal
2 tbls pure peanut butter ~220 cal

eat plain greek yogurt + blackberry/raspberry/blue/strawberry + shaved coconut + pure cocoa powder + cinnamon + some table cream or halfnhalf = idk 400-500 cal

blend veggie or v8 juice = ~40cal

that 1 meal is like 1300-1400 cal and if you add 2 slices of bread/toast + butter to the peanut butter = +~300 cal

1600-1700 cal. add 2 eggs + 160cal for more protein = 1760-1860 cal so easy to gain weight

There is no such thing as fast metabolisms or slow ones. The daily difference is like +/- 200 cal a day between metabolisms. You have had a consistent under eating diet for no gains

I forgot, also eat very dark chocolate, 72% dark. a few bites/chunks = + 220 cal

Dark chocolate will sub in any desire for sweets, you won't ever feel the urge to binge candy or shit sugar laced milk chocolate. Every time you crave sugar, eat some dark chocolate and/or almonds and/or pure peanut butter

that meal has all the fats, potassium/salt balance, anti-inflammation shit, fiber, protein, nutrients. It is that easy.

(Add chia seeds to the yogurt or veggie blend for quality fiber/fats + a few extra cals, too.)

you cant quit the gym

Good post. Leangains, IF, 6 meals / day, etc don't matter as long as you are meeting you caloric intake on a daily, but more importantly, a weekly basis. Meal timing and frequency are no longer the end-all-be-all. I enjoy more of an IF approach to meals because I have an extremely large appetite and I and more sated when I have a large meal or two meals as opposed to small meals throughout the day. Do what works best for you.

Highcard - What do you eat for protein and carbs? Everything you listed is mostly good sources of healthy fats.

im assuming the greek yogurt + eggs

I've also been trying to bulk up! It's tough because my appetite's so small.. eating food often feels like a chore! I'm currently only eating ~1500 calories, while my goal is to eat 3k+

I'm working towards eventually eating this

3 protein scoop 240
cocoa powder and cinnamin
1L of milk 2% 420
4 tblsp peanutbutter 360
2 banana 180
4 hardboiled eggs 280
2 boiled sweetpotatoes 150
1 tblsp of extravirginoliveoil 120
6 tblsp raw almonds 320
1 big nutrition bar 315
1 small nutrition bar 210

2595 + 1 meal containing meat.

I've also been trying to avoid eating any grains

IDK how some people eat so many eggs every day, it becomes really boring, and I often have to force them down.

Gimme tips if you can

On May 18 2014 07:42 Highcard wrote: 1 avocado ~350 cal

Hmmm I had no idea avocados were so high in calories. Are they any good by themselves / eating them raw?

Put some lawrys and ms.dash on your eggs Siracha, onion powder, whatever you like. Makes it very yummy. I chop my avocados in half and salt it, then scoop with a spoon or eat it barbarian style. Do ppl cook avocados?


You can scramble eggs to make it easier to eat instead of hard boiling. Google egg recipes, there's one made with a muffin pan. You break eggs in em, put cheese spinach, and mushrooms for little omelet muffins.

On May 18 2014 20:24 Nitewin wrote: , there's one made with a muffin pan. You break eggs in em, put cheese spinach, and mushrooms for little omelet muffins.

Sounds delicious. def gonna try this

On May 18 2014 20:10 k4ir0s wrote: I've also been trying to bulk up! It's tough because my appetite's so small.. eating food often feels like a chore! I'm currently only eating ~1500 calories, while my goal is to eat 3k+ I'm working towards eventually eating this 3 protein scoop 240 cocoa powder and cinnamin 1L of milk 2% 420 4 tblsp peanutbutter 360 2 banana 180 4 hardboiled eggs 280 2 boiled sweetpotatoes 150 1 tblsp of extravirginoliveoil 120 6 tblsp raw almonds 320 1 big nutrition bar 315 1 small nutrition bar 210 2595 + 1 meal containing meat. I've also been trying to avoid eating any grains IDK how some people eat so many eggs every day, it becomes really boring, and I often have to force them down. Gimme tips if you can

what is this?





wheres meat? get rid of these stupid protein bars and probably switch milk for buttermilk or something similar


something like
30g whey, 150g oats
200g chicken, 150g rice
postworkout 30g whey, 50g maltodextrin
200g chickn, 150g rice
250g cottage cheese, 50+g peanutbutter, jelly
+some nuts and bananas

3k kcal ez

you ppl love to overcomplicate this

I eat 2-3 meals a day + postworkout

eat protein/fat meals trough day (meat, eggs, and some more meat :d)
carbs post workout+at night

I hate fucking chicken but that is just me

On May 18 2014 20:44 dogmeat wrote: wheres meat?

lol.

On May 18 2014 20:10 k4ir0s wrote: 2595 + 1 meal containing meat.

wtf is buttermilk? I'm looking at the nutrition chart, and it's almost identical to regular 2% milk, except it has more sodium.

I'd like to eat oats, but I find them troublesome to cook. I bought steelcut oats in the past and found they take forever to cook. Maybe I'll give it another try

Do you eat Cottage Cheese by itself?

These are the nutrition bars, Loco recommended me them awhile back
http://www.iherb.com/Organic-Food-Bar-Omega-3-Flax-12-Bars-68-g-Each/16339
http://www.iherb.com/Organic-Food-Bar-Active-Greens-12-Bars-68-g-Each/16327

i obv saw that but decided to ignore it, same for the passage abou avoiding grains (oats are grains obv). you dont cook them, just throw em into water and let them soak up.

real food > supplements,
vegan certified = its amino acid compositon will be shit

don't drink buttermilk unless you like lemon in your milk! its fucking GROOSSSS. i used to trust you dogmeat

i never knew about soaking oats either. do u soak with JUST water or add acid like lemon juice, vinegar, yogurt?

we are talking about oat flakes right? just water and a bit of jelly, mostly just water coz i m lazy and dont care

On May 18 2014 23:43 mnj wrote: don't drink buttermilk unless you like lemon in your milk! its fucking GROOSSSS.

Well f

On May 18 2014 21:44 k4ir0s wrote: Show nested quote + On May 18 2014 20:44 dogmeat wrote: wheres meat? lol.   On May 18 2014 20:10 k4ir0s wrote: 2595 + 1 meal containing meat. I'd like to eat oats, but I find them troublesome to cook. I bought steelcut oats in the past and found they take forever to cook. Maybe I'll give it another try

microwave with water in 3 minutes.

I started to be sick of them in the morning so I once tried mixing in Ketchup - it's actually pretty damn good :D
or with plain bananas also nice.

speaking of microwave - I microwave my potatoes and frozen veg+eggs now screw cooking :D