What 2500 Calories Looks Like

Since I'm trying to put on some weight, I am aiming to get 2300-2500 calories a day. Now, I'm not stuffing my face with junk(although I do have a few small treats here and there if I want to and a once per week cheat meal), but most of it is "clean".  I don't eat perfect, nor do I really want to at this point.

So anyway, here's what a workout day would look like for me. This is what I ate Monday, and it was about 2500 calories:

8:30: 1/2 cup oats(a heaping 1/2 cup!) + Syntha-6 protein+1 tbsp natural peanut butter

11:30:Post workout shake-2 tbsp gatorade poweder+organic whole milk+natural whey protein

1:00: 2 eggs/2 whites scrambled with 2 oz canned chicken, 1/4 cup cheese, and 2 tbsp salsa + a bowl of cinnamon cheerios(my once a week cereal treat! I love cereal!!) with almond milk

4:00: Apple, 5 oz healthy meatloaf recipe+1 tbsp ketchup, and 6 almonds

7:30:  4 oz chicken breast, 3/4 cup broccoli, 8 oz whole milk

10:00:  Protein shake made with almond milk and natural whey protein, 2 tbsp peanut butter


As you can see, I have 2-3 protein shakes a day, only because there's no way I can eat the amount of meat I would need to in order to get all the protein I need in a day.  Once I start cutting back on calories and trying to drop some fat, I would probably cut that back to 1-2 a day.


  1. I looked at your macro #'s and went, "I didn't see 210 gr of protien", so I recounted and still only come up with app. 120gr. Then I realized you must be counting the protien in all of your foods, but that still doesn't seem to add up to 210. Even doing rough math I only come up with another maybe 40 gr of protien in all of your "other that protien" foods.
    It's nothing big, but I know you have been trying to grow. Maybe I missed something.
    Hope this helps.

  2. It may be approximate-I use myfitnesspal.com, and yes, I just look at the total from all of my foods. I went through and added it up just now, and I got about 170 grams. As long as I'm getting at least my bodyweight(120is), I'm good. Thanks, though! I hope all of my other macros aren't completely off!


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