1

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Help Me Get 4k Calories!

Answered on August 19, 2014
Created November 28, 2011 at 4:54 PM

Hello All!

I would really like to up my calorie count. I've been doing CrossFit Football, and made some great strength gains, but I KNOW I need to eat more. I've been able to get about 3k a day with beef, coconut oil, and some veggies, but I'd like to increase, and mix it up.

Recommendations? Hacks? General thoughts?

Thanks!

510bdda8988ed0d4b0ec0b738b4edb73

(20898)

on December 14, 2011
at 11:32 PM

Its either in my coffee in the morning, or I'll go out and get heavy-cream lattes at starbucks (with their gold card, you get free cream upgrades)

A4035454eae8f034faf4eace22c13573

(120)

on December 14, 2011
at 02:30 PM

Cream, eh? Do you drink it or make something with it?

Ca2c940a1947e6200883908592956680

(8574)

on November 28, 2011
at 08:17 PM

Ah great thanks, I have used dailyburn.com before.

510bdda8988ed0d4b0ec0b738b4edb73

(20898)

on November 28, 2011
at 08:07 PM

I just took a screenshot of a typical day for me using www.fitday.com. I did it a while ago because I kept getting tons of questions about how much and what I ate.

A8d95f3744a7a0885894ee0731c9744c

(3761)

on November 28, 2011
at 07:24 PM

Trying to be dairy free, not low carb, no fruit simply because I don't like it :)

A8d95f3744a7a0885894ee0731c9744c

(3761)

on November 28, 2011
at 07:23 PM

Hey Matt, I do eat some white rice and potato.

Ca2c940a1947e6200883908592956680

(8574)

on November 28, 2011
at 06:38 PM

Mike, what's that graphic from?

B4e1fa6a8cf43d2b69d97a99dfca262c

(10255)

on November 28, 2011
at 06:00 PM

are you LC? no fruit? dairy free?

  • A8d95f3744a7a0885894ee0731c9744c

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7 Answers

6
32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on November 28, 2011
at 05:49 PM

You don't mention any starches. If you're that active, there's no reason to be low carb. Try rice, potatoes (white and sweet), etc...

A8d95f3744a7a0885894ee0731c9744c

(3761)

on November 28, 2011
at 07:23 PM

Hey Matt, I do eat some white rice and potato.

4
E5c7f14800c5992831f5c70fa746dc5c

(12857)

on November 28, 2011
at 09:36 PM

Eat rice and potatoes covered in butter or drink juice. If you can tolerate dairy drink milk.

3
510bdda8988ed0d4b0ec0b738b4edb73

(20898)

on November 28, 2011
at 05:55 PM

Here's a typical day from me put in fit day. I'm 6', 180lbs, do strength-based crossfit (crossfit football-like) 4-5 times a week, rock climb 1-2 times a week. I never feel out of energy for workouts.

https://sites.google.com/site/themikelinks/figures/sample-food

Ca2c940a1947e6200883908592956680

(8574)

on November 28, 2011
at 06:38 PM

Mike, what's that graphic from?

Ca2c940a1947e6200883908592956680

(8574)

on November 28, 2011
at 08:17 PM

Ah great thanks, I have used dailyburn.com before.

510bdda8988ed0d4b0ec0b738b4edb73

(20898)

on November 28, 2011
at 08:07 PM

I just took a screenshot of a typical day for me using www.fitday.com. I did it a while ago because I kept getting tons of questions about how much and what I ate.

A4035454eae8f034faf4eace22c13573

(120)

on December 14, 2011
at 02:30 PM

Cream, eh? Do you drink it or make something with it?

510bdda8988ed0d4b0ec0b738b4edb73

(20898)

on December 14, 2011
at 11:32 PM

Its either in my coffee in the morning, or I'll go out and get heavy-cream lattes at starbucks (with their gold card, you get free cream upgrades)

1
994bd8d4d801a299efee1bfbc166604d

(10)

on November 28, 2011
at 06:32 PM

The above homemade protein bars are an awesome thing!!(i can't do protein powder anymore, so I cant use quick and easy bars..) Also,you could add an easy 350-ishCal. with a 4 egg omelette. spinach, and peppers and such..if you can can burn energy fast (it sounds like you do) I like to add a handful of wild and basmati rice. As for the amount of Calories you need; if your not getting cues from your body; than keep doing what your doing.(especially if your seeing gains) your body will tell you if it needs more Calories... hunger,fatigue will set in,cravings will start, or you will stop seeing gains..."If it ain't broke, don't fix it"

1
C3edabc6267abec9b5f8178e5d73552c

(725)

on November 28, 2011
at 05:34 PM

Post workout shakes are an easy source of calories without much satiety factor. They also help recovery. If you have a blender, you can add whey protein, greek yogurt, nut butters, fruit (i find frozen bananas are great for texture), coconut, collagen powder, cocoa powder, flax, cinnamon, etc. I like adding leftover cooled coffee as well when I workout in the morning. Nuts/nut butters tend to provide a lot of calories as well. Macadamia nuts are delicious and can provide a few hundred calories before you know it.

Homemade protein bars are a good way to go too. You can make some really good and calorie dense bars: I don't have a recipe but I will empty a jar of almond butter into a bowl, add 8 scoops of chocolate protein powder, add melted coconut oil, cinnamon, cocoa powder, flax powder, and sliced almonds for crunch (and some soaked gluten free oats if I want more carbs in there). It works better if you dissolve the protein into water for a pudding consistency first. Then put it into a greased tray and cook until a toothpick comes out clean. Cut into 8 bars and each bar is at least 30g of protein (or however much protein is in one scoop). Tastes like brownies, and each bar ends up being a few hundred calories and is mostly protein and fat.

0
A4035454eae8f034faf4eace22c13573

(120)

on December 14, 2011
at 02:29 PM

I have this problem too! I find it hard to eat enough. I've resorted to drinking mugs of hot coconut milk because it seems like the easiest way to eat more fat. It's a little hard to stomach, but I'm going to stick with it for a while to see if I get used to it.

I've just started drinking milk, it's not great for my skin but it certainly satisfies the raging beast that is my hunger.

I wrote about this issue here and here.

0
13c5a9f1678d75b93f269cdcf69f14d5

(2339)

on November 28, 2011
at 09:01 PM

Surely 4K with a large chunk of that from almond butter, is really high in PUFA?

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