How are men supposed to consume 2500 cals per day?

Breakfast:
2 slices of wholemeal toast (100 calories each) + 2 tbsp peanut butter (200) = 400 calories

Lunch:
Grilled chicken breast (140) + avocado salad: avocado (322), half a cup sweetcorn (66), 3 spring onion stalks (21), half bell pepper (12), 1 cup crushed walnuts (183), any kind of lettuce (5) and honey lemon dressing (45) = 794 calories

Dinner:
Chilli con carne (4 servings worth): 400g beef mince (1008), 2 cans of kidney beans (504), 2 bell peppers (48), 2 medium onions (92), knorr beef stock (5) 1 can chopped tomatoes (90), 2 cloves garlic (8), 4 tbps tomato purée (80), 1 can chickpeas (150), assorted spices (cumin, paprika etc negligible calories) = 1985/4 = 496 calories + 2cups brown rice cooked (437) = 933 calories total

Snacks/drinks

Smoothie: 1 banana (89), 1 cup strawberries (49), 1/2 cup greek yoghurt (95) = 234 calories

15 almonds (30g) = 160 calories

Days total =2521

It's pretty easy to pack in calories dense foods into your diet. If you need quick calories nuts like almonds, peanuts and walnuts are the way to go. You can snack on them throughout the day and they are very calories dense.

But I mean for the average man who doesn't calorie count. Your menu isnt standard for the average man.

Posted from TSR Mobile

Go to MacDonalds

Bit unrealistic tbh 2500cals divided by breakfast lunch and dinner? Even if you have a snack it still wouldnt add up to 2.5k cals.. unlesd ur eating mcdonalds all day long

Posted from TSR Mobile

You asked how men are supposed to do it, I gave you an answer. The average man could easily count calories, but by your account the average man simply cannot be arsed.

If someone is that concerned about not eating enough they'd use their brain and figure out how much the're eating.

After a while it's not even a chore to count calories, I barely have to look up food calories when cooking any more because I've learnt how many calories are in most ingredients.

I assume you're asking for bodybuilding purposes?

I added about 20kg (50% fat, 50% muscle) within 6-7 months when I started. I admit I had four meals a day (breakfast, lunch in school, dinner after school, dinner after workout), and they were all meat and side (rice, potatoes etc.) but at no point did I ever count calories.

It's very easy to just 'wing' your diet and end up with enough food to bulk (although 2500 kcal is too little).

To b honest that is probably correct I've never attempted to work out how much calories I eat, I just eat when I am hungry and try to eat mixture of healthy stuff and junk food. Has been working up to now. I'm 6ft 3 and weigh 11 stone and can cycle up steep hills ok :nod:

50% fat? what was your BF% at the end of your bulk?