So ive been under eating for a while since the gym was closed, now that they will reopen i would need to hit 2900 cal with 213 p 328 c 82 f but would like to try to get them clean instead of dirty bulking… anyone can help? I always miss like 400 cals and go over with the fat intake and under with carbs and protein
Are you asking for a list of what foods exist?
Like @T3hPwnisher, I’m not sure what you’re asking. Also not sure what you mean by ‘dirty bulking’ in the context of the rest of your post, and why you don’t want to do it.
Badger posted the exact shake I make. In a blender add a large carton of egg whites, 2 cups of oatmeal, 4 tablespoons of peanut butter, 2 cups of spinach and 2 bananas. It makes 2 shakes that are almost 900 calories a piece.
That could be a baseline for you to tweak, trade some carbs for protein (more meat, egg whites, cottage cheese/quark, whey,…)
This is actually a good starting point… the thing is, its easy to get ur calories from sweets and shakes but kinda hard to do it with lets say chicken and rice so i was asking for a guideline so this post was perfect. Thank you everyone and sorry for not being more clear😂