convenient ways of boosting kcal intake

[imported_flow]

As I am about to start a bulking phase, I have assessed my current nutritional status: protein intake is sufficient, but calories are too low. Now I want to put forward some ideas for upping kcals – which way would you choose? Do you see any practical problems or health issues?

1) Taking more EFAs:
Instead of 1 tbsp. fish oil/flax seed oil respectively, take 3 per day. This would mean roughly 400-500 more daily kcals.

2) The old school approach:
Whenever I pass the fridge, drink a glass of skim milk. If I drank one additional liter per day, this would mean 350 kcals. Possible problem: almost all my fluid intake would come from milk!

3) Liquid meals:
Enrich my protein shakes with carbs. I have found some oat-based powder which works very well. If I drink two to three shakes per day, this should add around 300 kcals.

So, what do you think? What's best – possibly a combination of all three suggestions? I'm aiming for an additional 500-700 kcals daily.

 

[robefc]

Its hard to advise without knowing what your current nutritional plan is.

I'm presuming you're finding it hard to simply eat more in which case i would go down the liquid route. I'm not sure whether you have pre/post workout shakes etc but i use 30g of maltodextrin pre and post when cutting and 60 when bulking, i also only have a banana and whey protein shake for brekky when cutting but add 60g of maltodextrin when bulking. There's an additional 480g right there, the advantage of the morning drink is both the whey and protein will get to your muscles quickly (after a night's starvation) and you'll probably be hankering after your 'real' breakfast 1-2 hours after.

incidentally anyone feel free to critique this point of view but it seems the easiest way to get extra carbs down to me

If you;re not looking to clean bulk then the odd pizza or adding ice-cream to your post workout shake wouldn't go amiss either!

 

[imported_flow]

Thanks for your advice, robefc. You have guessed my nutritional habits correctly: I eat a clean diet (so I don't want to take the fast food way), and have trouble eating large quantities. I don't want to spend much time on preparing meals.

Maltodextrin sounds very interesting to me. Where can I get that stuff (I live in Germany)? Is it expensive? I already looked at a big supermarket, but they don't have it. Instead I purchased a powder (basically shredded porridge oats) which dissolves just fine and contains lots of whole grain carbs. It also adds a good flavor to my protein shakes. I hope this will work equally well.

 

[robefc]

Well dextrose and maltodextrin seem to be the carbs of choice for pre/post workout as they are absorbed very quickly. I get mine from a supplier of supplements in the UK, you can also get it from home brewer shops apparently. Its no expensive at all altho that obviously depends how much you use!

Another tip by the way - have two slices of bread either side of a sandwich instead of just one (I called them rob sandwiches at uni&#33 or alternatively get uncut bread and have really big slices.

 

[Bryan Haycock]

Quote[/b] (flow @ Aug. 27 2003,9:03)]As I am about to start a bulking phase, I have assessed my current nutritional status: protein intake is sufficient, but calories are too low. Now I want to put forward some ideas for upping kcals – which way would you choose? Do you see any practical problems or health issues?
1) Taking more EFAs:
Instead of 1 tbsp. fish oil/flax seed oil respectively, take 3 per day. This would mean roughly 400-500 more daily kcals.
2) The old school approach:
Whenever I pass the fridge, drink a glass of skim milk. If I drank one additional liter per day, this would mean 350 kcals. Possible problem: almost all my fluid intake would come from milk!
3) Liquid meals:
Enrich my protein shakes with carbs. I have found some oat-based powder which works very well. If I drink two to three shakes per day, this should add around 300 kcals.
So, what do you think? What's best – possibly a combination of all three suggestions? I'm aiming for an additional 500-700 kcals daily.

#1 and #3.

Just make sure your EPA intake is high enough, then get the rest from a good MRP or by adding extra carbs to your pre-and post-workout protein drinks.

Remember, not all fat is stored the same. EPA, CLA and MTC oils all have beneficial properties which make fat loss (after bulking) much easier. So, add the carbs and ensure the right kinds of fats are getting stored for easy release later.

 

[imported_flow]

Robefc, I'm going to use dextrose for pre- and post-workout meals. For liquid meals at other times I'll stick to oats. Thanks again!

Bryan, your suggestion made me read up EPA and CLA in the FAQ... excellent info! I used to take my fish oil with protein only in order to PREVENT storage, this will definitely change now. I wouldn't have thought that there is a time when fat storage is desired! Weird, you never stop learning...

 

[rb1fit]

Quote[/b] (flow @ Aug. 27 2003,10:03)]As I am about to start a bulking phase, I have assessed my current nutritional status: protein intake is sufficient, but calories are too low. Now I want to put forward some ideas for upping kcals – which way would you choose? Do you see any practical problems or health issues?
1) Taking more EFAs:
Instead of 1 tbsp. fish oil/flax seed oil respectively, take 3 per day. This would mean roughly 400-500 more daily kcals.
2) The old school approach:
Whenever I pass the fridge, drink a glass of skim milk. If I drank one additional liter per day, this would mean 350 kcals. Possible problem: almost all my fluid intake would come from milk!
3) Liquid meals:
Enrich my protein shakes with carbs. I have found some oat-based powder which works very well. If I drink two to three shakes per day, this should add around 300 kcals.
So, what do you think? What's best – possibly a combination of all three suggestions? I'm aiming for an additional 500-700 kcals daily.

Why don't you try a solid homemade weight gainer that you can divide into whatever serving size you like. Try oats, natural peanut butter, even a couple tbsps. of heavy cream for more fats and calories, and whey blended with enough fluids to your liking. I like to make mine to pudding consistency, put in the fridge, and eat like a pudding. You may add more fluid, then drink it if you like. This is sound "food", and not a storebought gainer with loads of fillers.

As far as fats, just work them into your calorie scheme as it allows. Olive oil, flax, and fish oils are tops here. Udos is a great brand, as well as Barleans. Hope this gives you some ideas.