Healthy snacks consisting of calories

Hi chaps.

I was wondering what type of snacks guys might be using between their meals when they might be feeling peckish, or perhaps to add colories?

I'm not competing and therefore don't go into great detail with regard to meal planning, calorie intake and other calculative methods of doing things. I pretty much stick to the basics and as i learn, so i adapt values that suit me.

Currently, i'm bulking and consume meals every 3 hrs....all in incriments relative to my lifestyle and training. My total protein intake everyday is approx. 250 - 280g, and my carb intake on training days is approx. 400g and 200g on non training (found my carb intake too high and began cycling carbs). So it seems like my calorie consumption on most days is around 2600 Cal, excluding fats as im not monitoring fat intake (although i do moderate it).

I'm currently not juicing...been off cycle for a few months.

So basically would like to know what snacks are good for between meals to load calories?

Cheers.

Cant go wrong with nuts

I like a a oats shake ( 30g oats + 30g whey ). Just remember to let it stand the night or get instant oats

iMan wrote: I like a a oats shake ( 30g oats + 30g whey ). Just remember to let it stand the night or get instant oats

I 2nd this! This use to be my breakfast for a very very long time. 50grams of raw oats with 25grams of whey and some skimmed milk. For something different i sometimes took 25grams oats and 30grams of pronutro with the skimmed milk and whey. Very cool shake and makes for great snack (just use less of the oats and pronutro). a Champion snack is biltong as well. I can eat tons of the stuff!

Mr M in another thread i swear i read your body weight is 96kgs or something? and you are getting in 2600 calories to BULK? protein also seems a bit low.. You are going to need more than snacks to get those calories in bud..

Thanks guys.

I can account for nuts, biltong and i also drink 100% fruit juice blend (no preservatives, no sugar etc.)where possible.

@CHAPEL - Yeah, seems like 97kg's these days. I'm working on 2.5 - 3g protein per kg of bodyweight. Will step it up to 4 when i decide to cycle. Not entirely sure though about the total calories because on training days, out of the 400g carbs 220g is contributed by USN Hyperbolic Mass which holds 1113kcal...which is like 1113000 calories on it's own. Just not entirely sure how possible that is.

iMan wrote: I like a a oats shake ( 30g oats + 30g whey ). Just remember to let it stand the night or get instant oats

Will definately try that sometime *THUMBS UP*

Fruit juice ia loaded witg fructose def a no no whilst dieting

I dont understand. On the packaging the ingredients are as follows: Cloudy & Clear Apple juice, Pear juice, Vitamin C (CERES).

On the nutritional info it states that the total number of sugars from the glycaemic carbs are 11.6 per 100ml. So im assuming the fructose is from the fruit itself. Surely it cant be that bad?

Lol listen to Koe he didnt get that body from thinking "surely it cant be that bad"

MrMuscle wrote: I dont understand. On the packaging the ingredients are as follows: Cloudy & Clear Apple juice, Pear juice, Vitamin C (CERES).

On the nutritional info it states that the total number of sugars from the glycaemic carbs are 11.6 per 100ml. So im assuming the fructose is from the fruit itself. Surely it cant be that bad?

MrMuscle, fruit juices are full of sugar (glucose) as well. If you not drinking it Pre and post workout then it's not going to be good for a BB diet.

agreed with stuartf, i dont like using fruit juice unless u are really stuggling to get the calories in like fakey,he is on 5000calories from food a day and we needed to bump it up so we ended up adding in orange juice to his breakfast... other than that its to high a GI to have any other time of the day other than post work out...
your calories should be about 3200 roughly on high days and 2700 on low days, on low days have your calories from predominantly protein and fats and minimal carbs (almost a carb depletion) and on non low days have more carbs and reduce your protein and fat content for the day. remember to have your carbs pre and post work out and for breakfast and then on higher days u can sub some of the fat calories in the meals for small amounts of carbs whilst increasing breakfast,pre work out and post work out carbs by 50%.

2800-3200 caloires shouldnt be difficult to consume from solid foods,most guys on the forum do it with ease.

what about popcorn as a snack

Kkkyle wrote: Lol listen to Koe he didnt get that body from thinking "surely it cant be that bad"

I dont doubt him. I'd just like an explanation to better understand why



DJ, i hear you and i should probably start paying more attention to my calorie intake as opposed to just the amounts of proteins and carbs. But before i start restructuring my diet, what is your take on the following: "Not entirely sure though about the total calories because on training days, out of the 400g carbs 220g is contributed by USN Hyperbolic Mass which holds 1113kcal...which is like 1113000 calories on it's own. Just not entirely sure how possible that is."

I do however stucture these shakes pre and post[broken down - 1 shake pre-workout(25g prot/ 110g carb/ 556.5kcal) and 1 post (25g prot/ 110g carb/ 556.5kcal)]. Normally 1st shake 1.5 hrs before training, then pre-workout supp 0.5 hr before training and 2nd shake directly after workout....following my next meal within the window period(1 hr).

bud KCALS and CALS are the same thing,it has 1113 calories thats it. u need more solid food pre work out not shakes.

Ok...got it. I didnt think it was such a "no-no" because of the indication i got from this "hard gainer meal and supps plan" from the SSN site.



www.ssnonline.co.za/resources/articles/h...er_guide/index.shtml

.....although obviously my meal plan isn't a replica of theirs.

If u are getting fat on 400g of carbs u are not a hard gainer

Gonna change diet and monitor fats n calories. Was intending to "cut" on reaching 100kg...although maybe better control of my diet would've helped. But hey, i'm learning...and what matters is that im gonna do something about it.

On that note...thanks for the input, it will not be in vain.

What is a decent body fat percentage to be? Think i read somewhere...15%

10-12

DJ, quick question bud...When counting the nutritional content of foods, my complete intake of proteins...would i only count from a pure protein source, or do i count protein no matter the source?

Have reasearched on the web, but seems people have different opinions. A mate of mine reckons any source must be considered.

the problem with counting other proteins is they are not complete.. Rather stick to counting protein from whey, meat, chicken fish..

STUARTF wrote:

MrMuscle wrote: I dont understand. On the packaging the ingredients are as follows: Cloudy & Clear Apple juice, Pear juice, Vitamin C (CERES).

On the nutritional info it states that the total number of sugars from the glycaemic carbs are 11.6 per 100ml. So im assuming the fructose is from the fruit itself. Surely it cant be that bad?

MrMuscle, fruit juices are full of sugar (glucose) as well. If you not drinking it Pre and post workout then it's not going to be good for a BB diet.

I understand now....read an article on fructose, glucose and glycogen stores. Also the effects of high and low GI foods/carbs, including complex and simple. *Thumbs up*

DJ wrote: agreed with stuartf, i dont like using fruit juice unless u are really stuggling to get the calories in like fakey,he is on 5000calories from food a day and we needed to bump it up so we ended up adding in orange juice to his breakfast... other than that its to high a GI to have any other time of the day other than post work out...
your calories should be about 3200 roughly on high days and 2700 on low days, on low days have your calories from predominantly protein and fats and minimal carbs (almost a carb depletion) and on non low days have more carbs and reduce your protein and fat content for the day. remember to have your carbs pre and post work out and for breakfast and then on higher days u can sub some of the fat calories in the meals for small amounts of carbs whilst increasing breakfast,pre work out and post work out carbs by 50%.

2800-3200 caloires shouldnt be difficult to consume from solid foods,most guys on the forum do it with ease.

DJ....with regards to the following: " remember to have your carbs pre and post work out"....Should they be high GI for rapid intake?