Your bulking transformation depends on two things: eating at a calculated calorie surplus and eating healthy food. 1oz of cashews, peanuts, walnuts, brazil nuts, and pistachios will each net you over 150 calories. Look for a lower-sodium variety to keep salt intake down and protein intake high. Instead, aim to consume around 6 meals a day that pack in plenty of calories. High calorie recipes with various nuts: Buy all the aforementioned nuts in bulk, add dried fruit, voila! Bulking leads to gaining weight and packing on extra mass to build overall strength. This isn’t rocket science nor voodoo magic. 21.Whole milk. It is a good idea to mention six examples of good foods to eat while bulking up so that you can understand what makes good bulking food. Turkey is also one of the best high-protein foods for bulking you up and increasing muscle mass. What it lacks in cost effectiveness, it makes up for in nutrient density. Yes, it is high in protein and is good for you. Turkey breast is also very low in calories. A general rule is to consume an excess of at least 2,500 calories per week. Bulking does not lead to well-defined abs. In fact, during my latest bulk, the only thing I changed about my diet was adding in a 450-calorie snack of trail mix between lunch and dinner. Calories per serving: A medium cheese pizza is 2,200 calories. Enjoy your trail mix. Potatoes and rice have so little calories compared to the massive fullness you get. Conclusion. 2,800 calories x 0.25 = 700 calories (75g fat) + Carbs: Remaining calories 2,800-700-700 = 1,400 calories (350g carbs) From this starting point, everything needs to be tested, assessed, and refined in the real world to produce optimum results. Gaining weight is incredibly simple, eat more calories than your body burns. Food can be prepared using a variety of oils, but those in seek of high calorie clean foods should be stocking up on this oil for their bulking food preparation needs. I have the same problem with oatmeal. But you get so FULL from eating so little! If it’s a nut, it probably deserves a spot on this list of high calorie foods. Eating too few calories when training for bulking is one of the biggest mistakes your clients can make. Peanut Butter and Banana Roll-Ups 5. Example #1: Eggs A good source of protein, a good source of fats, calorie-dense, goes well with lots of meals, and even better they are ridiculously cheap . Finally, the last great muscle building snack is a basic peanut butter roll-up. Trail mix is my favourite bulking food. In fact, it’s normally only around two percent fat and a 100 g serving will give you up to 30 g of protein. To prepare this one, you’ll simply want to take a whole wheat soft tortilla and then smear a tablespoon or two of natural peanut butter across it. Here is a breakdown of the calories: 1 rice cake= 40-50 calories. 1 medium banana= 105 calories. This will give you a nice 300-400 calorie snack in seconds. 1 tbsp peanut butter= 100 calories. Calories per serving: A 400ml glass is 240 calories. Pair an orange with your beef jerky for healthy carbs and fiber. This makes it a star when it comes to being a bulking food. Add in a sliced banana and then roll up and serve. Fat contains the most significant amount of calories per gram (9kcal per gram versus 4kcal per gram for protein and carbs). A ‘dirty bulk’ will add too much body fat and leave you feeling bloated. It combines the many benefits of mixed nuts with the benefits of dried fruits, creating an absolute muscle-building masterpiece. The foods on this list are extremely calorie dense, making them perfect for bulking. Ectomorphs may need to push the calories up to 20 per pound of body weight. I need advice on clean bulking foods that also has high calories. But if you add a slather of peanut butter and top them off with banana slices they are the perfect bulking snack. 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