#6. You’re Not Keeping Calorie-Dense Snacks Handy

Of course, you should be eating vegetables as often as possible. However, these are essentially free calories. Remember that 100 grams of rice gives you 350 more calories than 100 grams of spinach. While you most definitely need all the nutrients contained in vegetables, combining them with calorie dense foods is key in reaching the levels of caloric surplus you need to make real gains.

• Nuts are packed with calories, fat and protein that your body needs for growth. Even just by themselves, nuts are essentially a complete food, providing you a rounded doses of macros in every bite. Your healthiest bet is to keep a bag of raw unsalted almonds and walnuts. This is always a great snack between meals and you can add your own seasoning for a little kick.
• Raw Whole Milk. Some diets don’t allow for dairy; that’s completely your call. One thing is certain, raw whole milk can definitely help you add pounds. While raw is your cleanest option, organic whole milk is also good option. Add two 8 oz glasses per day to your diet. Let’s also not forget that chocolate milk has been a favorite of body builders since the dawn of the barbell.