I wasn’t counting eating 500 calories extra a day as a diet change. Most people can do that with an extra glass of milk and some cookies easily.
I don’t know a lot about vegan nutrition. I would imagine getting caloric density basically means fatty plants. Avocados, coconut oil, peanuts (peanut butter and oats with some almond milk is probably a staple bulking food), tree nuts, etc.
Depending on your current body constitution you might prefer to shift some of your fat to muscle which would not necessarily involve upping your calories.
every 500 calorie increment is 3500 calories a week, or about a pound of tissue a week. Studies and the experiences of coaches agree strongly here: You can’t gain lean body mass much faster than this. Small and temporary exceptions occur for people who are very underweight or recovering previous strength levels.
I wasn’t counting eating 500 calories extra a day as a diet change. Most people can do that with an extra glass of milk and some cookies easily.
I don’t know a lot about vegan nutrition. I would imagine getting caloric density basically means fatty plants. Avocados, coconut oil, peanuts (peanut butter and oats with some almond milk is probably a staple bulking food), tree nuts, etc.
I currently eat about 2000-2500 calories a day. If I started lifting weights, wouldn’t I need more like 4000 calories? That’s a pretty big jump.
Depending on your current body constitution you might prefer to shift some of your fat to muscle which would not necessarily involve upping your calories.
every 500 calorie increment is 3500 calories a week, or about a pound of tissue a week. Studies and the experiences of coaches agree strongly here: You can’t gain lean body mass much faster than this. Small and temporary exceptions occur for people who are very underweight or recovering previous strength levels.