Higher meal frequency if you can't swallow that much food at once. Or diy your milkshake at night which can easily hit up to 1k calories so you don't need to eat so much solid food during the day. Btw, I would add in some fiber to your meal as well either fruit or vege.

watch this



i've been there and experienced the same last time, until i found this video which works pretty well for me. I can finally not swallowing big food but still hitting calories

your diet was quite clean, thats why you need to eat alot in order to reach calories. Not to say eating clean wasnt good, but just like the video, you can alwiz be creative with your food. Put on a lil bit of cheat meal on top of your clean meal to boost your calories.

for example, your bread with peanut butter, spread another maybe chocolate nutella on other face of the bread, then u eat only 2 slices bread with peanut butter and chocolate together. Just a suggestion and also a share of experience. cheers.

please tell me how I can reach 3500 calories/day with minimal eating/costs?

What I do:
1 litre of coffee+milo/ovaltine+sugar+palm oil(4 spoon)
200gr of rice
4 pieces of eggs (scramble or omelette)
4 slice of bread+ovomaltine crunchy cream
40gr of cashew nut chocolate bar
1 apple

is this enough to get 3500 calories?
tks

This post has been edited by leonhart88: May 22 2015, 08:54 AM

I really doubt that is even 2000 calories. Is that all you eat? Where is the meat?

To achieve 3500 calories u need to eat at least 2 extra 'regular' meals on top of of your breakie, lunch and dinner.

This post has been edited by rakyat: May 22 2015, 09:56 AM

fitness can makes our body tonned too?

can I add 5 packets of maggie to make it 3500 calories?

Check the nutrition label behind la . 1 packet is approx (average) 300-400 more or less. Still, check to labelling .

reduce the coffee to 500ml
change the rice to oats
moar eggs
chocolate bar? change it to fruits to eat with oats.

I saw the label in chocolate bar 20gr = 110kcal. if I ate 500gr chocolate bar/day already 2750kcal.
I need light food that bring more kcal rather than food like chicken breast that make my stomach bloated.
any idea?

Are you gonna eat 25 chocolate bars? If you aren't able to eat a lot, separate them to smaller meals.

just download myfitness pal. Counted my menu is 3,000 calories already.

just download myfitness pal. Counted my menu listed above is 3,000 calories already so no need so much chocolate bars. are you sure your breakfast alone already at least 1,500 calories bro?

My last night supper was 1L of Marigold HL Strawberry Milk + 2 large chill banana as a shake and 5 whole eggs because I eat less on dinner.

How much your calories intake per day bro?

Here's mine. 3.7k calories. Is it enough? I exceeded protein intake without whey according my fitness pal already 130+gr.


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How many eggs do you take to make that scramble eggs?

Is it just me or its something wrong here? Your breakie is basically fortified milo and it's 610 cal? And two eggs is already 730 cal? Doesn't add up.

I eat 5 meals and find it hard to meet my 2600 daily calories without throwing in a couple of beers as fillers . My breakfast shake is hl milk + protein equals 500 calories less then your milo ± oil. I think you have over estimating.

This post has been edited by rakyat: May 22 2015, 02:43 PM

2 cups of eggs require 6 extra large / 8 medium eggs. Either it's the standard "wrong selection" or he ate 16 medium eggs a day.

He wrote 4 eggs (daily or per meal oso still not enuf) 2 egg is not even 100 calories right?

One medium egg is around 80-90 calories. I guess he mistaken the "cup" as "pcs".

I think you have figured out the answer 2 large eggs have 150 calories.