The dietary aspect of building muscle is all about calories – calories in and calories out. If too little calories are put in, zero growth and possibly a fat or muscle loss (or both) will occur. If too many calories are put in, muscle gains or fat gains (or both), will occur. That’s the way it works, and despite what you may hear, that’s the way it’ll always work – Mother Nature herself says so.
It can be a big challenge getting enough calories, particularly if you are a beginner. It can seem very daunting, indeed. I remember when I first began; it was a complete struggle as I went from a guy who missed out meals most days, simply because I wasn’t hungry, to a guy who had to eat even when he was bursting at the seams. But… it gets easier, trust me.
To give you an easier ride, I’m now going to tell you about some super-high-calorie foods which you can utilize in your diet which can help to boost your calorie intake while minimizing the actual volume of food you have to consume.
Ok, let’s see my top 3 calorie boosting foods…
Cheese: Did you know that in a mere 100g of your average cheddar, there are around 400+ calories? I use a lot of cheese in my diet, as do a lot of bodybuilders. It’s packed with protein, too, at around 25g of protein per 100g of cheese.
Milk: My favourite… I don’t know what I’d do without it. On an average day, I consume no less than 3 pints of milk a day. Why? Because it’s packed with calories, useful fats for boosting testosterone, and, casein protein. Just for the record, whole fat milk contains around 364 calories per pint, plus 19g of protein.
Eggs: I have my eggs in many ways, and boys are they useful and convenient little things. I can have poached eggs on toast, or hard boil several eggs to take with me anywhere I go for a snack. In just one large egg, there are approximately 100 calories – yolk included – and 8.5g of protein.
By using the aforementioned foods in you diet, you can have both convenience of fast preparation, and high calories compared with the actual volume of food. Nice, huh?
Remember, in your diet, moderation is the key… particularly in foods containing saturated fats. You should always try to keep your diet within the 40/40/20 range discussed in other articles, with fats making up the 20% of your diet and overall calories. While fats are useful, I wouldn’t go too heavy with them; so don’t neglect the leaner sources of nutrients.