high calorie food suggestions?!

[tattoocheeseburger]

I am trying to gain some mass, I need some food ideas that pack calories without being very filling (so I can eat more).

Some examples are:
almonds (817 calories for 1 cup, and nuts are pretty good for you) Or
homemade breakfast sausages (they are 100 calories each, can easily eat 10 as a side dish to a meal)

I am not trying to get fat so greasy fast-food is not an option, I need actual food to help build mass.

Any ideas?

[Deleted]

As far as I'm aware - and I'm in a similar situation to you, so if I'm wrong I'd hope people point it out - your best bet is to eat a lot of protein rich food. White meat is especially good for you, though you need not avoid red meat altogether. Nuts, as you've already pointed out are also excellent. I tend to have a pack a day to help boost my calorie intake and so far it has made a difference. Boiled eggs are also an excellent option, though try not to eat too many. Try to eat a lot of fruit and vegetables as well, even if you end up adding it to a meal for the sake of having it.

[Aalyy]

Are you male or female? If you're a man you shouldn't worry about extra body fat unless you're severely underweight. Men also tend to gain visceral fat, the bad stuff that surrounds your organs, easier than women (even if you're not "fat") so that's a concern. Men, in general, should worry about muscle mass and lean body mass not body fat. For that you need to eat enough protein but do resistance exercises too. Food alone isn't going to do it. If you're female then putting on enough fat might be a concern since women need four times as much body fat as men just to stay alive. Never mind menstruating and reproducing. That takes even more.

Eat protein like meat and eggs, natural fats like butter, the fat found in meat, cream, cheese, full fat dairy products, and healthy carbs like potatoes, sweet potatoes, squashes, beets, and fruit. Nut butters are high in calories too. I suspect you are male though so to gain lean mass you need to eat enough healthy food concentrating on protein and do resistance work. Eating fattening junky foods is going to put on fat not lean body mass.

[Deleted]

Just try to hit at least 2 grams of protein per kg of body weight and other than that just maintain a slight calorie surplus.

[Lyriok]

Would be better suited if posted in sport and fitness.

Change to a high calorie protein powder since you seem desperate, Have cheats meals more regularly. When having your dinner maybe turn it into a pasta dish.

Try to think where you can add extra calories in your day.

Eat 5-8 small meals a day.

---------- Post added 2012-07-03 at 09:15 PM ----------

Leaving this here.

http://www.muscleandfitness.com/nutr...scle-stay-lean

[belfpala]

I assume you're male? Then lean Protein plus resistance exercise (such as weight lifting). I always drink a fruit smoothie with some whey protein powder mixed in after I work out. Other than that, I just keep a relatively balanced diet (about 1/3 of my calories coming from each of protein sources, vegetables, and carbs). Since I started doing that a few years ago, I've gained about 25 pounds, almost all of it muscle.

I'm not a nutritionist or dietician or personal trainer or anything, though. Just saying what I did.

[MdAlmighty]

Drink some olive oil. It has 900 kcal pr 1,1 dl oil. The taste isn't good, but it's better than what I expected. Just flush it down with something good right after.

[Venziir]

Pasta, rice, white bread and potatoes.

[mafao]

Uhm, what do you mean by "gain mass"? Are you talking about muscles or about body fat? In later case, I can't help you. In the former case, physical exercise and then eat everything which makes you full (protein and carbohydrates preferred) - althout avoid junk food.

[Deleted]

Bread, rice, pasta, potatoes are good for adding bulk to your meals.

[Sverige]

I am trying to gain some mass, I need some food ideas that pack calories without being very filling (so I can eat more).

Some examples are:
almonds (817 calories for 1 cup, and nuts are pretty good for you) Or
homemade breakfast sausages (they are 100 calories each, can easily eat 10 as a side dish to a meal)

I am not trying to get fat so greasy fast-food is not an option, I need actual food to help build mass.

Any ideas?

Go to a nutricionist, it is your best choice.

[Athorha]

I am not trying to get fat so greasy fast-food is not an option, I need actual food to help build mass.

if you're trying to gain 25-50 lbs of things other than fat then GL doing that in <5 years.

[Arisfarreach]

Breakfast sausages are going to be fatty, and you want to avoid fatty foods.

The best way to gain lean mass is to eat 1.5-2.0 grams of protein per pound of bodyweight. If you weigh 150 lbs., try to consume 225g.-300g. of protein per day. That's a hefty bit of protein.

Some ideas:

- Protein Powder
- Protein Bars
- Lean meats (chicken, tuna, salmon, buffalo meat)
- Whole Eggs
- Nuts (almonds, cashews, peanuts, walnuts)
- Cottage Cheese
- Cheese, milk, etc... (Dairy)
- Good starches like potatoes, sweet potatoes, corn.
- Fruit

I'm not sure why so many people are saying bread and pasta. They're nothing more than processed carbs that will fill you up quickly.

Also, start lifting.

Note: If you "just eat," you'll gain fat, not lean muscle.

[Aalyy]

Pasta, rice, white bread and potatoes.

That's a good way to gain fat not muscle.

[Deleted]

That's a good way to gain fat not muscle.

I hope you aren't implying that carbohydrates are bad.

[phenix]

I hope you aren't implying that carbohydrates are bad.

... well do you know what happens to excess carbs you take in? The ones that arent burnt or excreted ... Carbs get stored as glucose in the liver/muscle and as fatty acid (especially with a regular intake/over intake) ....body fat.



OT: A normal man can gain 10-15 pounds of muscle mass a year with workouts/weightlifting (without the use of alternative products, creatine etc). You can gain more the first year you start working out if you had low muscle mass. Any more then 10-15pounds of muscle will come from fat or water retention (if you use creatine etc)

[Sverige]

I hope you aren't implying that carbohydrates are bad.

They are if you're getting them from the wrong sources.

[Against the Modern World]

The best way to gain lean mass is to eat 1.5-2.0 grams of protein per pound of bodyweight. If you weigh 150 lbs., try to consume 225g.-300g. of protein per day. That's a hefty bit of protein.

That's just insane, most of it would be wasted, or just used as calories.

Read these links:
http://www.ncbi.nlm.nih.gov/pubmed/17213878
http://www.ncbi.nlm.nih.gov/pubmed/1400008
http://www.ncbi.nlm.nih.gov/pubmed/15212752
http://fit-universe.com/layne-norton-faq-part-d.html
http://www.jissn.com/content/3/1/7

I'm 84 kg at ~11-12% body fat, consume between 150 to 200 grams of protein per day and still progress. When I started training I weighted ~65 kg, consumed ~120-140 grams of protein daily and progressed nicely.

Many people who start seeing gains after increasing protein intake don't actually lack protein, they lack calories per day. Increasing overall calories by eating more carbs with low glycemic index (such as oats or barley grains), and adding some more olive, flax or sunflower oil would be more beneficial to them. Oh, and if you don't consume enough carbs, you usually can't train intense enough.

Get a calorie calculator and make a diet for yourself, mostly of these products:

Carbs - oats, pasta, rice, barley, potatoes, vegetables and fruits. Maybe bread, if you don't tend to get fat from it.

Protein - chicken/turkey breast, fish, eggs, beef, cottage cheese. Don't be afraid to over-eat eggs body cholesterol isn't linked to food cholesterol. If it's really hard to get enough protein daily - then try protein powder, but not neccessary it you eat enough.

Fats - flax, olive or sunflower oil. Fish oil for Omega-3 acids. All kinds of nuts, including almonds are good too.

All written above is implying you're going to train with weights, not just eat and sit in front of the computer.

Also a lot of people can't tolerate dairy so that may or may not work.

Mostly it's lactose intolerant people, and in fermented dairy like yoghurt, kefir, quark and different kinds of cheese there's almost no lactose.

[Stir]

I hope you aren't implying that carbohydrates are bad.

Carbs are bad.

But... You probably know. :P

Also: Salmon is not a lean meat: It's fatty. But animal fat is not really that bad.

Personally, I would avoid chicken and pork, though... Go for red meat like beef, lamb and goat, and eat eggs and fatty fish (like salmon and mackerel). Add dairy to the mix: Whole milk, yoghurt, cheeses and quark/kwark/kvark.
Add leaf vegetables and fruit.

Also: Start working out. Protein-rich diets are great for gaining bulk, but if you want bulk, you'll have to work for it. That is: Unless you want to gain fat, in which case you probably want to eat lots and lots and lots of sugar/carbs, deep-fried in vegetable oil if possible, and not do anything ever at all.

[Singen]

Carbs are bad.

But... You probably know. :P

Also: Salmon is not a lean meat: It's fatty. But animal fat is not really that bad.

Personally, I would avoid chicken and pork, though... Go for red meat like beef, lamb and goat, and eat eggs and fatty fish (like salmon and mackerel). Add dairy to the mix: Whole milk, yoghurt, cheeses and quark/kwark/kvark.
Add leaf vegetables and fruit.

Also: Start working out. Protein-rich diets are great for gaining bulk, but if you want bulk, you'll have to work for it. That is: Unless you want to gain fat, in which case you probably want to eat lots and lots and lots of sugar/carbs, deep-fried in vegetable oil if possible, and not do anything ever at all.

I hope you are be sarcastic about the carbs. Also a lot of people can't tolerate dairy so that may or may not work.

Best bet is to consume ~1g protein per lb body weight and eat a combination of meats, carbs (tubers, brown rice etc and some fruit for the nutrients), and leafy greens. If you follow most of the advice on here you'll probably end up getting fat tbh. You need to make sure your calories are in check before you actually begin a diet.