Nick Bare

a little bit of fluff, but get stronger with that intent and purpose.

I want to do it in the winter and then maybe, you know, shred down a little bit come spring and summer.

I'm sure many of you have that same approach and philosophy.

But if you struggle with eating enough, here are my solutions.

One, have a plan.

So know what you're going to eat, when you're going to eat, how you're going to eat to ensure that you can eat enough food throughout the day.

Consume that first meal early.

Now, my first meal every day is at 6 a.m.

But if you wait until 11 a.m., 12 p.m.

to have that first meal and you're struggling to get your calories in on a daily basis,

it might help to eat that first meal earlier.

And if you don't have a large appetite in the morning, well, maybe make a shake or choose more calorically dense foods.

This is something I've found is extremely beneficial when you're trying to gain weight or be in a caloric surplus.

If your appetite isn't highly stimulated, choose foods that are more calorically dense.

This can be

protein sources that have a higher fat content, 80-20 ground beef as opposed to 93-7 ground beef, chicken thighs instead of chicken breasts.

You can choose a fattier fish like salmon, which has great omega-3 fatty acid content.

Consume more nuts and seeds, nut butters.

Avocados are calorically dense.

But if you're trying to gain weight and just eat a lot of chicken breast, steamed broccoli, and white rice, it does become challenging because those foods are higher volume and less calorically dense.