Like, 3500+, what are some tips to achieve high numbers like these? (No junk food)
You can do a lot with oils/fats (good ones, obviously). Add a whole avocado to your smoothie, or use full-fat cream or butter from grass-fed cows. Eat fat-rich cuts of meat, slow-cooked (again, ensure good quality). Add extra-virgin cold pressed olive oil to salads. Eat fatty fish.
3,500 is nothing if you’re incorporating plenty of fat in your diet. Just make sure your prioritising quality, and be aware of the source.
If you can tolerate it then drink a glass (8 ounces) of whole milk with every meal instead of water/soda/beer/whatever. At 150 calories per 8 ounces, if you eat 4 meals a day then you could add 600 calories. And I’ve always found it easier to drink calories than eat them.
My powerlifting friend in highschool used to set an alarm for 2am, get out of bed, eat a big peanut butter and jelly sandwich, and then go back to bed. He claimed that he didn’t have time to eat enough calories during the day and this helped him gain the extra weight that he wanted. A variation of that could help you add calories to your diet.
If you are a fan of dairy I’d add some Raw Grassfed whole dairy: Milk, cream, yogurt, butter, cheese.
Eat more Extra virgin olive oil that is of high quality and also coconut oil is great.
I’d focus on eating fatty meats like Grassfed beef and fatty seafood. Ground beef was a key in my diet for the longest time when I was around 3000 calories a day . I Would eat a pound a day.
Raw unheated honey is a great source of high quality sugar to add to the diet for extra energy, calories and nutrients. A tablespoon of raw honey before a workout is a great pre workout.
On the carb side what worked for me was a lot of organic red potatoes, white or jasmine rice, and a quality local sourdough bread.
Wrap everything in a tortilla
Add powdered peanut butter to protein shakes (easier to drink calories)
Nut butters
If you make rice bowls, add kewpie mayo + hot sauce as an additive
Eat less lean meats
Extra virgin olive oil, or EVO as they fancy calling it now. Unsaturated good fat, it add flavor to nearly everything. 1 tablespoon is 120 kcal, add two spoon to your meals, it’s delicious on meat or garlic bread / bruschetta.