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Can’t Eat Enough Calories To Bulk Up & Gain Muscle? (4 Tips)
Although there are several individual details involved in laying out a fully optimized muscle building meal plan, total energy balance is still the ultimate bottom line. In other words, you need to create and sustain an ongoing calorie surplus over time.
For some people with smaller appetites or who have a particularly high daily calorie requirement, however, this can be a challenge. If you find that you simply can’t eat enough calories to bulk and want some ways to increase appetite so that you don’t always feel full throughout the day, try these 4 tips…
First off, if you have trouble eating enough calories, try experimenting with different meal frequencies to see what specific layout works best for you. For some this might mean 6 small meals a day, for others it might mean 3 medium sized meals, or for some it might mean 2 large meals.
Secondly, include some high calorie foods in your plan. Chicken breast, rice and veggies may be healthy, high quality foods, but you need to include some more calorie dense foods as well in order to keep your appetite up. Some examples include nuts, dried fruit, dark chocolate, healthy oils or fatty fish.
Thirdly, if you can’t eat enough to gain muscle from “clean” foods only, don’t be afraid to include some “cheat foods” as well. As long as around 80-90% of your diet is coming from minimally processed whole foods, the other 10-20% can come from high calorie “cheat” foods to help bump up your daily totals.
Finally, make use of a high calorie shake or two throughout the day. It’s much easier to drink your calories as opposed to eating them, and blending up a homemade shake is a great way to get in a high amount of calories in an easier way. For example, whey protein in milk blended with fruit, oatmeal and peanut butter works very well.
So, if you find that you can’t eat enough to gain muscle and need to figure out how to eat more calories to sustain an ongoing surplus, these 4 tips should be a big help.