Need help on what to eat..

Hi,

In order to meet my goals i need to eat an avg of 3600 cal a day,does anyone know or can help on what i should be eating a day.Any help would be great..

Thanks

Ian

sounds like your trying to gain some serious wieght. i'd make sure i hit the peanut butter if i was you- a few tablespoons in some oatmeal and in anything you can put it in. add olive oil to everything you can also. if you wan tto gain weight in muscle and you lift regularly go to a nutrition shop or gnc and look into a creatine supplement or a weight gain supplement. another favorite for a lot of weight gainer i talk to is pasta- white or whole wheat. a freind i have carboloads before bed when he is trying to gain- the carbs hang in your body overnight and make you gain wieght. some people dont feel well the next mornig tby doing that though so take it easy.

go to the "weight gainers:what did you eat today thread"

also look at the thread that says

"official high calorie food list"

to give you some ideas

i eat around 3500-4500 aswell, soo do manny others so it really isnt hard to condense,

here, its for eating disorders but just skip down to the recipes.

http://www.maudsleyparents.org/images/printer friendly_recipes.pdf

also

http://www.healthsystem.virginia.edu/internet /digestive-health/nutrition/highcaloriesnacks .pdf

and

http://pediatrics.about.com/od/nutrition/a/08 06_high_calre.htm

 

meesh..... ihope u dont mind me asking.....

are you on maintaince or weight gain?

 

The foods you want are the ones most energy-dense.  So that's food with a high fat content.... oil, nuts, seeds, avocados, butter, full-fat dairy products, meat, oily fish.  Also carbohydrates like grains, starchy vegetables, sugars, beans/lentils/pulses.  Try not to fill up on too many high-bulk-low-cal foods like vegetables and fruit.  And you could always supplement your diet with build-up shakes to give you some extra cals. 

Thanks guys.talk to you soon

i recommend three good meals a day, with three snacks a day, in beetween meals.

a good calorie dense breakfast might be some toast, with good quality butter, and scrambled eggs made with whole eggs, and a few yolks. With heavy cream instead of milk. you could get alot of calories in this way.

a good lunch might be a Pb and j sandwich, spread some extra butter on the bread with the pb, and hhave a nice glass of milk with it ( whole milk)

a good snack might include um.. full fat yogurt with fruit and nuts. or simply a handfull of raw nuts and dried fruit. You can eat a good 400 calorie cup of em, and not be too stuffed.

Dinner: well thats easy, you like mashed potatoes? they are great for weight gain. Butter your veggies and dizzle some olive oil on your meat or fish. for dessert have some high calorie ice cream like ben and jerrys, haggen daz ( if thier in your budget) or some chocolate or candy.

For a snack before bed, have some more cookies, or nuts. Agian, raisins are great for gaining weight. they helped me alot.

when gaining weight, fat is defintely your freind.

for Weight gain: i dont reccomend fruits like apples, too many beans, and many low calorie veggies, they often have too much bulk and are too filling. For now, opt for HIGH calorie options, like grapes, or dried fruit,

spek- im on weight gain

Hi there,

 

Try to eat as few fried things as possible. And.... try to stay clear of carbs. It is really true that if you eat carbs you get hungry. And the last thing, stay clear of soft drinks. But then again, who am I to talk? I am not doing very well with my diet. I am only allowed approx 2000 cals and have a problem keeping that.

 

Good luck Mike

Spek im also on weight gain.Im avg about 3200cal a day right now and found if i have a milkshake at night will put me to about 4000.Its kinda fun counting all these cal..