I need a really big favor from you /fit/.

>>35482356
G O M A D
O
M
A
D

>>35482373
I'm lactose intolerant to a certain extent. I can use 1/4 of a litre for my cereals, but if I try to gulp down 1L of milk, I get insanely painful, stinky shits all day long.

>>35482356
I have put on 8-9 kgs in about 4 months by
>eating big meals 4 times a day
>drinking about 14 liters of whole milk a week
>continuing to eat a fair amount after I am full (about the same as I ate to get full)

>>35482356
Just add a couple of spoons of natty peanut butter every day and you'll be fine.
Also oats.

200 GRAMS OF OATS
200 GRAMS OF PRE-COOKED CHICKEN W/ TWO SLICES OF RYE BREAD (ADD PESTO TOO FOR EASY CALORIES YOU WEAK FUCK)
1 LITER MILK
THAT LEAVES AROUND 900 CALS FOR YOUR DINNER AND SNACKS, IF YOU CAN'T EAT 900 CALS IN ONE SITTING YOU SHOULD KILL YOURSELF

READ
THE
STICKY

>>35482379
>eat 2350+ calories a day
>eat AT LEAST 115g of protein

You can work the rest out yourself.

Eat a bag of peanuts on top of your normal skellington diet. be sure to lift though.

>>35482356
>Before work
Big bowl of cereal like weet-bix, nutri grain and oats on top + whole milk. Fruit on top like banana or strawberries
>At work before lunch
Coffee
Lots of fruit (bananas, pears, nectarines)
Handfulls of nuts
>Lunch
If I'm feeling cheap, I stay at work and make two peanut butter and banana sandwiches on wholemeal bread. If I feel like going out, I get laksa or falafel roll, whatever I feel like really
>After lunch at work
More fruit and nuts
Tea
>After work
Snacks like dates
>Dinner
Salmon fillet, cous cous, sweet potato mash and steamed broccoli and peas
>Before bed
Protein shake, sometimes some fruit and greek yoghurt and chia seeds on top

My work kitchen is always full of food so I make sure to eat all day. Drink a lot of water and if I get bored of water I'll have a swig of no added sugar Cranberry juice or something

I'm 180cm and about 72 noob lifter.

I used to track my calories but I fucking hate it. I've concluded that I'm eating at a good surplus when I eat:

1. Breakfast (oats, milk banana)

2. Lunch (6 sandwiches with various spreads)

3. Afternoon meal (usually basic pasta with some meat and veggies)

4. Dinner (same basic shit, sometimes junkfood)

5. Some dairy before sleeping, quark or milk or eggs whatever.

Probably amounts to ~3000 cal

>>35482457
>that
>3000 cals

Lel. Enjoy your dreamer bulk of peace.

>>35482457
>1. Breakfast (oats, milk banana)
~400 cal
>2. Lunch (6 sandwiches with various spreads)
~600 cal
>3. Afternoon meal (usually basic pasta with some meat and veggies)
~500 cal
>4. Dinner (same basic shit, sometimes junkfood)
~500 cal
>5. Some dairy before sleeping, quark or milk or eggs whatever.
~300 cal

Never going to make it. Stick to counting calories.

>>35482467
>>35482486
My lifts have been steadily increasing without stalls faggots.

>>35482515
>My lifts have been steadily increasing without stalls faggots.
those beginner gains tho

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>>35482515
So you can do 11 pushups instead of 10 now?

>>35482523
My squat is 120kg.

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>>35482486
>>35482467
>>35482523
>>35482525
Here you go, jabronies. I wouldn't have expected /fit/ to know dick about diet anyway.

>>35482356
2 shakes, 4 pints of milk, a small meat based meal

5000 cal

>>35482515

I'm not the other guy, I thought you wre underestimating the amount of kcals you eat per day.

Looking at >>35482570 I can see you're sort of on point. When you write "6 sandwhiches" I firstly think of American sandwhiches, kanker.

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>>35482570
>1600 calories from 16 ounces of penne
I'm not quite sure this is correct, anon.

>>35482593
I find white bread disgusting and will judge anyone I see eating it. Especially with chocolate paste or hagelslag.

>>35482570
>halve kilo pasta
blijf dromen kerel

>>35482605
Yeah I botched that one. But I still eat probably around 300g. And I didn't include sausage and quark so it evens out.

>>35482647
How the fuck do you not know what quasi means you illiterate faggot

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>>35482656

Breakfast: Bowl of chocolate hazelnut kraves with two pots of yogurt

Lunch: Pizza or some battered chicken with baked beans

Tea: Usually a large portion of meat and veg

I'll usually snack on things like peanuts or cashews and drink full fat milk with double cream added in.

205 @ 5'11 btw

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>>35482674
>don't know basic english
>better call him a nerd

>>35482686
You better be cuttin' son

>>35482687

>defending your pseudointellectualism

>>35482696
Tell me what's pseudo-intellectual about a firm grasp on the english language, retard.

>>35482356
Fuck counting calories, too much of a hassle. Eat spaghetti/pizza until you're full so that it's borderline hurting.

>>35482486
On what fucking planet do 6 sandwiches = only 600kcal? The bread alone would far exceed that.

>>35482704

Tell me what's pseudo intellectual about my firm grasp on your dick, you twink fuccboi?

>>35482695
>believing the cutting meme

>>35482750
>hurr durr I'm a retard

>me big muscle man

>english? me no heard of that. is that food?

>>35482356
How. Do. You. Not. Get. Enough. Calories.

You could just eat some hohos and you be Gucci down to the socks. How do you fuck that up?

>>35482763

Listen here. I lift things up and put them down. I don't fuck with brain shit

>>35482780
That means you're a neanderthal. You will always be a dumb meathead and never achieve anything great.

>>35482803

I'd say ravaging that twink boipussy of yours is something great

>n-no homo

>>35482810
So you're brainless AND a faggot? that's dynamite

>>35482356
Breakfast:
Oatmeal made out of
~100-120 grams of oats, 3 spoons of flax seed, 500ml of milk and usually a banana - all heated up untill the shit is an actual oatmeal/porridge.

Second breakfast:
If I'm at work we get a winter regeneration meal, that's 1200 kcal (usually slab of meat, potatoes or rice and some veggies) and a danish.

If I'm not at work, I just eat whatever's handy - something like a 500g yoghurt, with oats or flaxseed, a pound of broccoli or any other veggie or fruit that's around.

Lunch:
250g of ground meat, half a can of green beans, half a can of kidney beans, half a can of tuna in brine, half a can of diced tometoes, some red pepper, broccolli, eggplant, all stewed together with herbs and spices that I have on hand.
Basicly, I just slap shit on the pan, add herbs and stew it, then split it 50/50 with my wife.

About 30 minutes before leaving for the gym I eat some more greens/fruits/whatever.

After gym I eat my supper - usually 4-6 eggs scrambled with some smoked meat, another yoghurt and anything my wife didn't eat for lunch.


This is my current maintenence to be around 210-215lbs at 6'1". When I bulk, I add half a loaf of bread with 98% peanut butter and salami cheese as a post workout meal and another 500ml of milk with protein to my breakfast.

>>35482821

I said no homo

>Breakfast
150g oats, 2 scoops of whey, 800 ml 1.5% milk, olive oil to taste
>Lunch
Nutella pancakes (125g flour, 2 eggs, 300 ml milk, 40g margarin, 60g? nutella)
>Dinner
150-300g macaroni, 300g minced meat, 250 ml red sauce
>Kwark
500g Magere Franse Kwark met Magere yoghurt

>yes I'm fat

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On a 3k - 3.5k bulk right now, recovering skelly, 180 tall and started at 48 fucking kg. I'm only at 56 now, but I'm intending to hit 70 in about seven months. Might take longer, especially because I don't want to gain too much fat. Anyway, typical day is:

Half a sweet bread with 200g of almond flour, 6-7 bananas and 3 tablespoons of extra virgin olive oil. Maybe some protein powder. 1050 kcals without protein.

Post-workout pea/hemp protein shake, don't count the calories from this one.

200g of rice, pasta, or spaghetti for dinner. Always some vegetables and sometimes I add salmon or tuna on active days. Min. 500 kcals, usually much more.

250g of raisins, 800 kcals.

1-3 avocados, so 200 - 600 kcals.

100g of almonds, 500 calories (technically 600 but we can't absorb them all)

It isn't exciting, but it works for me. Always land above 3k but usually not above 3.5, gaining about 500g a week, but it's starting to slow down.

Any tips are very welcome, I'm going to make it regardless because failure isn't an option to me anymore, but I realize I have so much to learn senpais

>>35482356
Everything I possibly can, making sure I get close to my bw (~195 lbs) in grams of protons. Don't waste your bulking periods by accidentally eating at or under maintenance. I've put on some fat but I really don't care because I'm gonna cut in the spring.

If I were already jacked I would be eating at a very small surplus and staying lean but as it stands i'm still pretty DYEL and just want to get big & strong. I will worry about abs when it's not 20 deg F outside.

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>>35483508
Forgot to mention: OP, track calories. Seriously. It's the only way for us recovering skellies, trust me - I tried for years and I've only made progress in recent times by counting everything solid I consume and always rounding down. If you just guesstimate, you'll eat far less than you think you are.

Breakfast
-Coffee
-two hardboiled eggs with caviar
-salad with guacamole (1 avocado)
-apple

Lunch
-Yoghurt or kwarg (300 gr)
-fruit (melon, plum, apple, kiwi, peaches)
-berries (blueberries, raspberries)
-tomatoes

Dinner
-meat, chicken or fish (2-300 gr)
-veggies or leftover salad.

Snacks
-coffee
-homemade Scooby protein bars

I find that I get nauseous from eating large amounts of protein. Anyone know how to prevent this? I struggle to meet my macros at the moment because the nausea makes me skip meals. I usually skip dinner most days.

why dont u guys eat fats at all?

>>35483839
Plenty of nuts, seeds and avocados here, senpai. Also olive oil. What are you talking about?

>>35483357
Why are you eating garbage? Ever heard of vegetables?