5 simple ways to easily eat over 3000 calories a day

Many people, especially so called hard gainers, find it difficult to eat 3000 calories a day. To bulk up and gain muscle mass you must be eating plenty of high quality calories every day. I don’t care if you have the smallest appetite in the world, that’s no excuse.

Here are some very easy ways to get 3000 calories a day – these methods are so simple and effective I wouldn’t be surprised if you started getting in 4000+ calories a day.

1. Add olive oil to everything to boost calories

Olive oil provides a great source of healthy monounsaturated fats. A table spoon contains about 120 calories. Dump a load into your protein shakes, gulp down shots between meals and drizzle it over your salads.

2. Increase your fat intake

Fats contain over double the calories per gram, 1 gram of carbohydrates or protein contains only 4 calories whereas a gram of fat contains 9 calories.

Sources of healthy fats:

- Coconut
- Olive oil
- Butter
- Avocados
- Nuts
- Almond butter
- Bacon

Incorporate more fats into your meals for a boost in calories and fat soluble vitamins.

3. Drink high calorie shakes between meals

Adding high calorie shakes to your bulking diet will easily take your calories to 3000 and above. These shakes will be not only high in calories but will be nutrient dense and high in protein. Add any combination of the following ingredients to your super calorie shakes:

- Coconut cream
- Whole milk
- Double cream
- Olive oil
- Avocado
- Almond butter
- Whey protein
- Egg yolks
- Banana
- Berries

Mix them all up in a blender and create a yummy, high calorie shake for yourself. Add more fruit for flavour. With these shakes you can easily get in 1000 to 1500 calories, drink a couple of these a day and you will easily hit your target calories.

As they in liquid form they are easy to drink, even for people with the smallest of appetites, just make sure you don’t overdo it with the calories. You still want to be eating 3 whole food meals – use the shake as a simple calorie booster.

4. Drink whole milk between meals plus double cream

Milk is another easy source of calories; a glass of whole milk will contain around 150 calories. Drink a glass with and between every meal. Drink 6 glasses a day and you can easily get in an extra 900 calories a day.

For even more calories a some double cream to your milk. 50ml of double cream is at least 200 calories. This would give you an extra 1200 calories on top of the milk.

Again don’t be dependent on using this method solely for your daily calories, use it as a little booster. If you suffer from lactose intolerance avoid this method and use any of the others.

5. Cook staple meals each day

From a more mental and motivational perspective it is always good to have a few regular meals you always eat every day or throughout week. This will make it a lot easier to plan your meals and should help prevent unhealthy binges or skipping or important meals.

A few great foods you should strive to eat often:

- Eggs: scrambled eggs, omelette or fried eggs with bacon, sausages and tomatoes (yummy!)
- Beef: Bolognese, steak and veggies, burger.
- Chicken: Almond chicken with veggies, roast chicken and potatoes cooked in goose fat.

Eating a few of the same meals often will make life a lot easier – you will become very efficient at cooking them and will know exactly how many calories, protein and nutrients they contain.

 For a complete guide on how to pack on muscle visit: MuscleBulkUp.com

For more information about building muscle through the use of a paleo/primal diet and high intensity training visit: MuscleBulkUp.com

The Best Exercises for Back Muscles

To build a big, wide, v taper back you must apply the correct training exercises to this big muscle group. These exercises must be of a high enough intensity to cause muscle stimulation. They must break down the muscle tissue within the back, so that when you rest and eat your body will be forced to add muscle mass to that area. Here are the best exercises for overall back development.

Chin Ups

Chin ups are one of the best exercises if not the best exercise for building a huge back. They are hard, but the pain will be worth it. They are great at developing the lats, the muscle that greats a wide v taper look. They also indirectly workout you biceps and forearms, for the grip.

Bent over barbell rows

For a thick, muscular, strong back perform bent over barbell rows. These are great at developing the upper back. They will engorge you traps, lats and all the support muscles with blood, producing an intense pump.

Cable pull downs

Add plenty of weight to these and reap the benefits. Pull the cable all the way down to your chest and then all the way back up for a nice stretch in you back. Use a belt or chain to hold yourself down to the bench, because you will soon be lifting more than your bodyweight.

Shrugs

For those insane looking bulges of muscle on your neck and shoulder, perform shrugs. Either with a dumbbell or barbells. Make it heavy and high reps. This will pump up your traps and give you a wide, thick neck and shoulders.

Perform these exercises with each back workout and you won't be disappointed. Stay consistent and motivated and you will see gains. Achieving a big, wide, thick back will add so much to you frame. You will look huge and will feel great. Building strength in you back will also aid in other lifts, especially things like the bench press and dips. As the back is the opposite muscle and will cause stabilization and extra strength in the opposing muscle groups.

After each intense workout make sure you get plenty of rest. Stretch your back by hanging from a bar for 30 seconds. Eat plenty of high quality protein. Eat more calories than you burn to add the muscle weight. And get plenty of sleep in order to fully grow.

For a complete guide on how to pack on muscle visit: MuscleBulkUp.com

For more information about building muscle through the use of a paleo/primal diet and high intensity training visit: MuscleBulkUp.com

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