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When I had to push past 4000 kcal, I realized volume was the enemy. I switched to more calorie-dense foods instead of just piling more chicken and rice on my plate. A sample day for me looked like this: big breakfast with eggs, oats, peanut butter, and fruit; mid-morning shake with whey, banana, oats, and olive oil; large lunch with beef, rice, and avocado; pre-workout carbs like bagels or cereal; post-workout shake; then a solid dinner with salmon and potatoes. Before bed I’d add Greek yogurt with nuts or dark chocolate. I came across some nutrition and recovery discussions on https://wellsfargocenterarts.org/ while browsing broader health topics, and even saw conversations around oral steroids online, but honestly most people just underestimate how strategic you need to be with calories. Liquid calories, healthy fats, and spacing meals every 2–3 hours made it manageable for me.

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