I need tips on how to eat over 4k calories a day

[gomarchant]

Hi im 6 foot 1 and weight 12 stone 73-80kg I eat 6 meals a day but because i jog , play tennis , swim and do a lot of cardio my fitbit tells me i burn over 4k callories a day and no matter hwat i try to eat (healthy) I can not match that hell ever when i had a junk day and eat a whole pizza i was under.

So does anyone have any tips of healthy foods (on a budjet) that i can try

p.s i already eat nuts , salmon, tuna,  pasta , oatmeal and jacket potatoes.

Many thanks

[DominicJ]

Fats are what you need.

100g of oil contains 884 calories, 100g of butter contains 717

You arent going to hit 4000 calories eating kale, you dont need to though.

[gomarchant]

right but my diets already 45% fat because mashed potatoes with cheese are seriously fatty

im temped to eat more quiche as its amazing how fatty that is but im worried it might not be all that healthy.

[SunsetRunner]

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@gomarchant wrote:

right but my diets already 45% fat because mashed potatoes with cheese are seriously fatty

im temped to eat more quiche as its amazing how fatty that is but im worried it might not be all that healthy.

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High fats (particularly saturated fats) aren't healthy, and can clog your arteries.

45% fat is definitely on the high side of healthy (it's just junk for the sake of calories).

Eat a good balanced nutritional diet, high in complex carbohydrates, some protein and

some fats (good fats, like olive oil). If you're nervous about it, see qualified nutritionist.

It's about nutrition (food to keep you healthy), not about some diet/calorie level.

[Raviv]

Some forms of dairy, like whole milk, have more calories and carbs than are good for me so, sadly, I have to limit them.  But for you, they might be perfect.

SO glad there's cheese for me...

If you're already at 45% of your calories from fat, what % of carbs and protein are you getting?

[gomarchant]

Kilocalories

3631

Fat

163.3 g

Fiber

43.2 g

Carbs

416.3 g

Sodium

5195.4 mg

Protein

137.5 g

Daily Kilocalorie Composition: 45% from carbs, 40% from fat and 15% from protein.

theres to much sodium and fat for my liking

[gomarchant]

a lot of it is fat from nuts its crazy how much fat nuts have

[SunsetRunner]

---

@gomarchant wrote:

Kilocalories

3631

Fat

163.3 g

Fiber

43.2 g

Carbs

416.3 g

Sodium

5195.4 mg

Protein

137.5 g

Daily Kilocalorie Composition: 45% from carbs, 40% from fat and 15% from protein.

theres to much sodium and fat for my liking

---

Increase the complex carbs by 10% to 20% by using whole grains/oatmeal/pasta/potatoes.

[Raviv]

Yeah, but nuts are a decent source of fat, so I wouldn't worry about them.  If anything, make sure there isn't a bunch of other stuff in them that's scary, but otherwise they're fine.

[MarianneM]

peanut butter on a nice multi grain bread, tons of calories in that, and not so filling that you'll burst 🙂

[Raviv]

You just reminded me that I keep meaning to make banana slices with peanut butter sandwiched in between.

It sounds so amazing.

And that would actually be a good weight gain food too or, for me, pre-workout food.

[gomarchant]

thankyou guys but i over use peanut butter right now i.e peanut butter and crackers , peanut butter on toast , peanut butter balls , milkshake with peanut butter , peanut butter has a lot of sugar so i want to cut down.

Today i brought some Wheat Pitta bread and cheddar as an alternative to my peanut butter sandwiches.

[Raviv]

Mmm, cheese!

Dairy (unfortunately for me) is pretty good at adding on the calories.

[MarianneM]

I make my own peanut butter, just roasted peanuts and a little extra virgin olive oil, and blend then in my ninja, takes about 2 mins to make about 3 cups of peanut butter, I keep it in the fridge as it would quickly spoil, no extra sugar needed 🙂

[gomarchant]

yeah this is the problem most people want to lose callories so diet plans and even food is now made fat free and with less calories.

someone like me who works on there feet , enjoys walkign and jogging and plays sport burn a stupid amount of calores (4k is on a normal day when i dont play tennis.) So i dont want all these halthy foods that are bombarbing the market i want food with a bit of fat and carbs as im fadding away.

If cheese, quiche, pasta and nuts where taken away id be in major trouble.

but i want to find more options so im not always limited to the same foods

[ggvv]

Hi. Just curious if you're losing weight or remaining steady at the calories that consuming right now. Managing calories, no matter if you're trying to have more or less, is an individual thing, so if you're maintaining a healthy weight with your current eating, then maybe you should consider what is healthy for you.

That being said, here's what Michael Phelps eats, you'd only need a third of his calories. 

http://blogs.wsj.com/health/2008/08/13/the-michael-phelps-diet-dont-try-it-at-home/

[gomarchant]

well to try and put it simple the more sport i play the more weight i lose and i dont have anything to lose in the first place.

So i want at the minimum to stay the same weight i am now and to hopefully even gain a bit.