Hey, I think I saw a post about calories awhile back but can't seem to find it now, so I'm gonna make this one again for my purposes.

 

Anyways, according to the meal plan calculator provided by scotthermanfitness.com says I'm burning approx. 3.5K calories a day. I'm also trying to bulk up so I need roughly 4K calories a day.

 

I have a very fast metabolism and I tend to eat a lot just cause I'm hungry all the time and also find it hard to put on much weight because of that. I still don't think I'm meeting my needed daily calories despite eating constantly. So I guess I'm just looking for some foods that might be rich in calories that I could eat to help me reach my daily calorie intake.

 

Also, I'm finding it difficult to meet the protein intake (going off the idea you want about 1.25 grams per pound, I weigh about 185 lbs so I should be shooting for about 230 grams of protein). While I eat a lot, I live with my parents and don't have a bunch of free money cause of college and what not, I tend to fall a little short on the protein count aswell. I can't afford to eat chicken all the time and when I do try and eat foods rich in proteins I tend to fill up faster. So maybe some possible ideas for reasonably priced protein sources that wont completely fill me up.

 

Also thoughts on how much protein you should consume. (It varies, some people think your body weight, then the range from your weight to 1.5 your weight. Some even think you should consume less protein than your body weight).

 

Just an example of about what I eat in a day right now...

 

Breakfast: 4 egg whites, 2 whole eggs and 3-4 slices of oval shaped ham (along with my multi-vitamins and such)

 

Snack: 4 slices of the same oval ham wrapped around what chicken will fit in them with a side of cottage cheese.

 

Then I went to workout and took my protein shake after (which with milk has about 1K calories and 66 grams of protein

 

Snack: x2 PB&J sandwiches

 

Dinner: Homeade whole weat tortillas with some cheddar cheese and half a johnsonville brot inside.

 

Based on my rough estimates for how much I consumed of each item and looking up the nutritional information I had approx. 3K calories and 212 grams of protein.

 

Pretty close on the protein and calories, but I also had a better selection than normal. So probably tone that down a little bit. Any help or suggestions would be greatly appreciated.

One of the mutli-vitamins I eat is flax seed oil because it's in the combination I have already. But before and when this packet runs out I'll be taking fish oil's daily aswell.

 

I'll try and sneak some fish in there too but my dad hates the smell so it's hard to get some then cook it. but I'll try, thanks John :)

 

Also noting I have a vegetable pill that has a ton of super healthy vegetables powdered up and inside it since I'm not always the best with vegetables. I'm usually pretty good with fruit though.

Conner,

 

Your meal plan looks good to me.  My only advice is to add some fish in there - be it tuna/salmon in the can or fresh tuna or salmon filets.  They are loaded with protein and more importantly Omega-3 fatty acids.  Chicken, ham, and grass-fed beef have some but not enough.  Egg yolks are a good source but you need to eat about 20-24 whole eggs to match one 6oz slice of fish.  Omega-3's help accelerate fat loss and are great in repairing muscles tissue and maintaing cell membranes.  They also are great anti-oxidants that will help you recover and keep you looking young - which is more important when you get to my age bracket :-)

 

John