4K!!?!?!?!?!?!!? What's your meal plan??!?!!?!!??!?!?!
(I really think drinking a lot of milk is the best answer for me (and eating a little more too)
That's maintenance, I shoot for 5k+ right now. That's three 1000 calorie meals and two 1000 calorie shakes.
Breakfast is usually six slices of turkey bacon, a slice of cheese and an egg on two pieces of low sodium bread, a banana, 12oz of milk and a bowl of oatmeal with a 1/4 cup of granola. If I'm in a hurry I'll just eat like four bowls of cereal, a protein
Lunch is two servings of high protein peanut butter and a serving of jelly on low sodium bread, two servings of frozen veggies, a banana and 12oz of milk.
I make a shake I divide into two servings for mid morning and mid afternoon with the following:
24oz of 2% milk
2 cups oatmeal
1 serving of protein powder
1/2 serving of carb powder
1 cup of kale
1 cup of strawberries
1/2 cup plain Greek yogurt
6 tablespoons of olive oil
3 whole eggs
1 tablespoon of peanut butter
Dinner is two beef patties and two slices of cheese on low sodium bread, 1 1/2 cups of kale pasta, two servings of frozen veggies, a banana and a 12oz glass of milk.
That's my main meal plan. When I eat other meals I just make sure they're around 1000 calories and if not I'll eat other stuff after to make it work out. I'm not a great cook, so i mostly eat the same stuff every day because it's easier than figuring up calories all the time. Getting enough protein is a given and I'm not so much worried about fat and carb ratios as much as total calories. Lately I haven't been doing so great keeping up because I finished school and haven't found a job yet and I'm not getting up as early as normal. That makes it hard to get everything in within a shorter time. When I'm getting up at 5:30am getting 5k+ isn't a big deal. That's why I'm stuck at 220lbs. That's really about as big as I care to be, but I want to bulk up around 235lbs and cut back down to a more lean 220lbs than I am now. I've been doing this for six years now and every bit of strength and size is hard to come by. Everything really has to be on point. It's nothing like that in the beginning though, so don't let that put you off.
Milk definitely helps getting in more calories. Like I said milk, nuts, cereal or whatever you get down easily.
If you're shooting for 3k that's 3 700 calorie meals and two 450 calorie shakes. That's manageable. Or just four 750 calorie meals. I'd try for all food at first or just one shake. Save the special tactics for down the road.
Eating more cals isn't that difficult. You just have to eat smarter, not necessarily more food.
Pretty much. Putting olive oil in/on stuff, drinking milk or whatever works for you.