When you eat meals, it obviously takes some time to digest. Earlier on in the day you may feel okay just eating and going about your day but the later it gets the more full and dense you feel because of all the food you are digesting still.

Not only this but with the amount of food you will likely be eating it’s important to keep food moving so that you aren’t sluggish and not hungry.

This is done by helping digestion. And one of the best ways to help digestion is walking.

After your meals, taking a short 10 minute walk does absolute wonders. Less bloated, less full, less sluggish. It makes it easier to eat more and hit your calories. As well as keeping your energy levels stable, by stopping the insulin crashes after it spikes.

Olive oil and butter both have around 170 calories per tablespoon.

Often people tell me they struggle to hit their calories but they eat like they’re dieting.

Olive oil and butter are perfectly fine for you health wise when they’re not processed. Good fats, high in calories, and the easiest way to add a couple hundred calories to your meals, which over the span of the day, easily can equate to the calorie surplus you need.

Steady on, this is about tortilla wraps, nothing else...

Wraps have saved both me and cal many times.

You essentially can add around 180 calories to any meal by sticking it all in a wrap. They don’t fill you up and it seems really like a no brainer.

Obviously some wraps you buy can contain processed things like seed oils, in which case avoid those, but if you need a convenient 180 calories then wraps are a lifesaver.

People often like to cram food before bed as a way to overfill themselves because after they sleep they won’t be as full.

Unfortunately that’s not really the case. Eating any food within 3 hours of sleep can really harm your sleep quality. Especially if you’re filling yourself within an hour of sleep.

Your sleep quality will be bad, which means your hormones will be off, which means your appetite won’t exist. So don’t go cramming food before you sleep, time your meals to end around 3-4 hours before bed.

Pineapple contains some enzymes which essentially help your digestion very well.

It contains bromelain which helps break down proteins into amino acids making them easier to digest.

It contains fibre which obviously help your bowel movements. It has antioxidants which keep your gut healthy - essential for digestion.

Obviously don’t go eating a whole pineapple everyday as they are acidic and can give you acid reflux and irritation. But consumed in moderation when you feel you aren’t digesting properly can really help.

The best foods for bulking are ones with a low volume to satiety ratio.

Essentially calorie dense foods.

White rice for example you can eat 500calories of fairly easily. Fatty foods are obviously going to be very calorie dense. Fatty fish, nuts, oils etc. If you struggle with your appetite don’t be eating things like potatoes as they will just fill you up. Protein is very satiating so once you hit your daily protein don’t go over consuming it.

Again if you do not have appetite problems, feel free.