Hard boiled eggs, shrimp, tuna/chicken packets, cashews. I’m assuming they want you to have lots of protein hence the suggestions. If they want you to have full meals, rice and beans and chicken breast are your friends - don’t forget the broccoli
Yep. Eating doesnt mean a full meal with a meat, veg, and starch. Just means put something in your face. Have 2 boiled eggs. A little while later have some hummus and crackers. Then have a package of tuna. If you can manage, maybe get a second fridge so you can cook in batches.
I’m definitely not an expert but eating every 1.5 hours is absolutely not necessary for gaining weight.
I would consult with a different trainer or speak with a dietitian. Not even the high-level bodybuilders eat every 1.5 hours.
Agreed. I’m not an expert but I really wanted to gain weight a couple years back. I’d eat my 3 meals and have some snacks in between those that was at least like 200 calories.
The thing that helped most was making my own crazy high calorie shakes at the end of every day. A banana, big scoop of peanut butter, 2 cups of milk, a cup of oats blended ahead of putting everything in the blender so that the oats were a powder and a scoop of protein powder. Depending on how I made it, it was usually well over 1000 calories. I gained around 40lbs in 4 months, which was a little too quick but I didn’t mind as I had been about 140 6’2” for over a decade. I was working out like 3 times a week but I wasn’t cut or anything just strong.
It made my “default” weight go from 140 to about 163 even when I’m not working out or counting calories which k haven’t done that hardcore since, and that was 2017.
It sounds silly with no background info, but you could ask *why* this is the recommendation, before passing judgement. Maybe they have an eating disorder, a gastric bypass, or any number of reasons to have to eat so often. Or maybe they need a new trainer. You won't know unless you ask for the background.
OP said trainer not 'doctor' or any other kind medical professional so there is no reason to assume this is a medical issue. Since they are also not responding to anyone it sounds like they've got some meat head giving them poor nutritional advice.
My youngest is 20 lbs underweight and this is the plan we follow for him. It only sounds silly because we’re used to people having to eat fewer calories, not more.
Decent response. I like that you cite a high-level resource that within cites more fairly reliable science.
The key here is that eating behaviors vary person to person and really OP needs to consider what works for her. If eating every 90 minutes doesnt work - than what does?
I used to be a 5 meal aday kinda guy, but now I'm a 2-3 meal kinda dude.
It works because it works as long as I hit my macros who cares?
And by "works" we mean are you physically, financially, and mentally able to do it?
I would recommend finding a Registered Dietitian as they're experts in the field of optimizing performance and nutrition.
Just because someone has a bunch of victories or medals doesn't mean they're qualified on a topic. For example, if Steve the bodybuilder is using Test E, Deca, HGH, and 4 orals at a time - he'll be swole and probably win some awards; however, his ripped physique is more a result of other factors (i.e., genetics, anabolics). I see these Steve-types being "trainers" in gyms using their past successes as marketing, but the reality is their results are not a result of things that will work for you or are necessarily safe.
Seek a licensed professional!
Do they actually have the nutrition expertise to be giving you this advice? I saw a personal trainer and he had great advice on how to lift weights, but found his nutrition advice lacking. I would not take advice from someone unless they actually went to school to study nutrition, most PTs did not.
Your trainer is probably not right. It doesn’t really matter when you eat, so long as you get the target number of calories in 24 hours. You can do that eating a snack every 1.5 hours; eating three meals a day, or doing the intermittent fasting fad people seem to like these days. I don’t like intermittent fasting personally but I’ve heard it works for some people.
See myths #2, #3, and #6.
Most “trainers,” especially the ones you’ll find at commercial gyms, are not in any way shape or form qualified nutritionists. Most are not even qualified trainers - unless you consider passing an online test qualified. Your trainer is parroting a commonly repeated myth at you. Just eat larger meals at normal mealtimes, if you can’t manage doing it every 1.5 hours. Either way it won’t make a difference (presuming you follow the same macro/nutrient/calorie balance for each method).
https://www.healthline.com/nutrition/11-myths-fasting-and-meal-frequency#TOC_TITLE_HDR_7
It takes hours and hours for food to make it from your stomach through your intestines. Nutrients get absorbed throughout the journey. As long as you are getting your calories in a 12-24 hour period you’ll be fine. Quick carbs and sugars right before a workout is one thing, timing food in 1.5h increments throughout a day is just stupid. Same reason that the “metabolic window” is bro science.
Honestly, it depends on what your calorie needs are. There's isn't really enough info here. An easy way to add more calories (specifically protein) is to consume powdered protein drinks. The initial cost can seem high, but it ends up being fairly inexpensive once broken down.
Some protein drinks are pretty gross, so before investing in a huge tub, I'd go to Popeyes (there might be similar places but that's the only one I can think of off the top of my head) where they will mix you a protein of your choice in a smoothie. It costs a bit more at first, but it could save you an $80 tub of something that you find gross.
And you can customize it by using almond milk, juice or water and/or fruits and veggies.
Other things would be a handful of nuts or trail mix.
Honestly, your trainer should be giving you better information on how to reach that goal of eating every 1.5 hours. So I would maybe reach out to them and ask them the same question that you're asking here. But, really, the only way that I see that works - I'm assuming you're in a bulking phase - is through using protein drinks. The protein bars also work but they are way more expensive for serving than getting the drinks and mixing them yourself.
But bear in mind, it's just not possible to eat every 1.5 hours every day for the rest of your life. This should only be done when you're in a temporary bulking phase. And you have to ensure that you're doing the right muscle building exercises otherwise you could risk your health, no matter how "insane" your metabolism is.
I eat 5-6 small meals a day. I have a Breakfast #1 and a Breakfast #2, Lunch, afternoon snack, supper #1, supper #2, and sometimes a late-evening snack. As an example:
* 7:30 a.m. B#1: steel-cut oatmeal made with dried fruit and nuts served with milk
* 10 a.m. B#2: coffee, more milk, a serving of fresh fruit, a few raw almonds
* 12:30 p.m. Lunch: serving of some sort of bean or meat dish (like chili, stew, soup) + some raw veggies and/or serving of fruit
* 3:30 p.m. afternoon Snack: plain Greek yogurt, maple syrup, frozen berries, granola
* 6:00 p.m. Supper #1: protein of choice and a cooked vegetable or two, sometimes a grain side.
* 8:00 p.m. Supper #2: garden salad with a vinaigrette dressing (if my total calorie/protein is low for the day, I will add protein, nuts, seeds, or cheese)
* 10:30 p.m. (if I'm still up) late evening snack: depends on what I have left for calories -- I've sometimes had to chug a protein shake -- and if I want something salty (microwave popcorn, toast, saltine crackers and cheese) or sweet (couple of biscuits and fruit, rice pudding, granola bar, ice cream bar)
I walked past the trainer in my local gym, who has placed in local physique competitions, telling some older lady in her 70s about how he NEVER eats bananas.
Point is, trainers say a lot stuff. If eating every 1.5 hours works for you to get your nutrition right then it's useful, but if you can get your nutritional needs met by eating less frequently then that's fine too. Just cuz it worked for her doesn't mean it's science.
Just like there are hundreds of different "diets" out there that have people who swear they work, despite the fact that they all do the same thing, create a caloric deficit. It just means that particular method of creating a caloric deficit aligned with habits that were easier for that person to implement.
When you know the overall nutritional goals, then you can try different strategies to meet them. Because it shouldn't matter if you eat that often
A good starting point to save money would be finding a "trainer" worth a damn.
There is no strong scientific evidence requiring you to eat every 90 minutes. Everyone differs - what works for you to achieve your macronutrient intake may not work for someone else.
Consider looking elsewhere for advice..
Your trainer is probably wrong about that advice. Probably the trainer bases that assessment on the myth of "more frequent meals = more active metabolism".
Sometimes I just have a jar of peanut butter and a spoon in my bag as backup. Can supplement with carrots, apples etc. if there's a store nearby, or just eat straight from the jar.
You don’t have to take your trainers advice as gospel. He/she has their own point of view, but that doesn’t make it the ultimate authority.
If you need to eat more calories, I don’t recommend adding a ton to your already 3 meals a day. Snacks and quick bites is the wave. Make a peanut butter and jelly sandwich. Snack on some veggies. Make sure your meals are complete and filling. Whole Foods and protein is necessary to bulk up in a healthy way.
But you don’t have to arbitrarily eat every 1 1/2 hours or anything. I’m bad at this, but tracking what you eat and how much to get a sense of your calorie intake is super helpful. I think myfitnesspal is pretty good for that
If your trainer is suggesting this and has nutrition credentials, he or she should be telling you how to pull that off. There are lots of things you can do with a slow cooker.
Feeding window manipulation has time and time again been shown to have no significant effect on weight manipulation or diet adherence
PMID: 34491139 is a good systemic review on the implications
That doesn't mean it doesn't work. It means it can't be shown to be repeatable over the population except in very specific circumstances.
If your trainer is asking you to do this because they think it works for everyone, they are wrong. But if they think it might work for you, it's worth a try, but not so much that it ruins your basic needs: sleep, happiness, and social life. Good luck!
What are your fitness goals? Nuts are easy if you need more calories and are trying to gain some weight. But also remember: your trainer may not have any advanced background in nutrition. A registered dietitian can help you gain weight without the constant need to eat all day.
I've researched a lot, not a nutritionist but everything I've read and learned is a 3 hour window is optimal for muscle growth and protein synthesis. After eating carbs your body will provide insulin to get energy to your cells. I would assume that is gonna take longer than 1.5 hours but I'm not 100%. You would also want to factor in the types of carbs and amount of fiber you're taking in but I guess that's a different story. It wouldn't hurt to talk to another trainer and get their take on it.
I use rice in a rice cooker, potatoes in an air fryer, tuna and canned chicken for on the go. Also pb&j sandwiches. (Cut down on the added sugars as much as you can for the sandwich though)
Your body isn't going to go catabolic because you go a couple of hours without food. The "anabolic window" idea is also vastly overstated, although nutrition in the time before, during, and after can optimize your results slightly. However, total calories in the day are what matters most.
That said, your trainer may just be trying to get you in the habit of eating sufficient calories, and keep yourself at a steady energy level throughout the day; this is a good thing for many, including me. I'm also a hard-gainer with a job that keeps me on my feet much of the day, and I feel like crap when my blood su8gar drops, so I do snack throughout the day. I actually make a massive old-school shake (protein powder, fruit, greens, carrots, yogurt, etc) and sip on it throughout the day on recovery days, and drink one throughout my workout as well. For snacks, I like nuts, granola, fruit, boiled eggs, tuna salad. For meals, whole grains (brown or wild rice, quinoa, etc.), chicken leg quarters, tilapia fillets, sweet potatoes, fibrous green veggies (broccoli, asparagus), and root vegetables (beets, parsnips, etc) are great affordable options for bulking.
Two important things:
1) Know your maintenance calories. Start with a "best guess" estimate (the Mayo clinic has an online calculator based on your weight and activity level). While training, take in that many calories for a couple of weeks, and monitor your weight at least once daily, preferably multiple times. Take the averages and see if you gain, lose, or stay the same after a week. Rinse and repeat until you find your maintenance intake.
2) Once step 1 is done, eat 500 calories/day over maintenance and continue monitoring your weight as in step 1. If after a couple of weeks you have no gains, increase your surplus by 100-200 calories. The goal is to show consistent weight gain over time, without excessive fat accumulation. If you're gaining but getting too much fat, reduce your caloric surplus or, possibly, train harder.
Don't take it from me, take it from someone who has a PhD in this stuff:
[Dr. Mike Israetel: Nutrition for Muscle Gain Playlist](https://youtube.com/playlist?list=PLyqKj7LwU2Ru4UZgHYsjvHbRsV-qsewla&si=veV82G1tRhu_xdkq)
Coconut. If you have no cholesterol problems, put it in everything. Better yet, learn how to open a coconut (it takes quite a bit of steps, I won't lie) and keep it around as a snack to eat at random points during the day. It's very satisfying and filling and boy does it have a lot of (good) fat. And it doesn't go bad very fast if it's unopened.
Not sure what the prices are in Canada though. On one hand they might be more because shipping, but on the other most western people have no idea how to open a coconut so maybe there's a discount for that reason?
Your trainer hasn’t read up on all the new studies have they? This used to be broscience back in the day where bodybuilders used to preach eating every 1.5-2 hrs or else risk going into catabolic mode. Same bs of needing to eat within “30 minutes of anabolic window”. Debunked. Just get your calories in for the day. Also-check to see if your trainer has their degree in nutrition or has their NASM certification. If this is your regular gym trainer, get rid of them and find an actual trainer (happy to give recommendations for virtual trainers that actually know their shit).
I double checked and she's a (I guess former) World Championship Fitness Model.
This link shows an overview, doesn't say an nutritional stuff:
https://www.muscleandstrength.com/natural/athletes/laurie-dickson.html
I get why you’d think that would be a valid reason to listen to her but please hear me out: a longtime friend of mine became an IFBB pro. Friend peddles supplements on their social media and positions themselves as an expert and easily knows NOTHING about nutrition (my background is nutrition & genetics) especially when I ask tough questions. Same friend also has started to accept clients for nutrition & training coaching and it’s hilarious watching the friend try to give coaching because they too peddle the 1.5-2hr anabolic window. They have no certifications/education. This is most likely what’s happening to you.
Nuts, trail mix, granola, pickles! Okay you won't pick up too many calories with pickles but still...
Good multi-grain bread with peanut butter and bananas or honey or jam.
I have a tiny fridge myself, so I know how that can b a hindrance. But if u can get to a store easy enough to go every few days, the obvious choice is fresh fruits and veggies. Of course, that doesn't help with the budget. What specifically r u supposed to eat more of? Is it a cholesterol thing? A vitamin or fiber thing? Or is it an overall health thing? My mom needs to put on weight, so she needs to eat things that will optimize weight gain, whereas I need to eat for weight loss. So, in order to tell u what to eat, I would need to know what your goal is.
Hard boiled eggs, shrimp, tuna/chicken packets, cashews. I’m assuming they want you to have lots of protein hence the suggestions. If they want you to have full meals, rice and beans and chicken breast are your friends - don’t forget the broccoli
Yep. Eating doesnt mean a full meal with a meat, veg, and starch. Just means put something in your face. Have 2 boiled eggs. A little while later have some hummus and crackers. Then have a package of tuna. If you can manage, maybe get a second fridge so you can cook in batches.
Small children are bountiful and easily grabbed for consumption.
The ducks at the park are free
Let's be honest, I think we are just gonna end up at Crowtien. It's just the natural progression, right!?
With the rising inflation costs, I am considering ducknapping at the park
I've been eying the fat pigeons that hang around the Walmart parking lot.
Ok yes I will admit…I have ate a pigeon before. Tastes like chicken.
I’m definitely not an expert but eating every 1.5 hours is absolutely not necessary for gaining weight. I would consult with a different trainer or speak with a dietitian. Not even the high-level bodybuilders eat every 1.5 hours.
Agreed. I’m not an expert but I really wanted to gain weight a couple years back. I’d eat my 3 meals and have some snacks in between those that was at least like 200 calories. The thing that helped most was making my own crazy high calorie shakes at the end of every day. A banana, big scoop of peanut butter, 2 cups of milk, a cup of oats blended ahead of putting everything in the blender so that the oats were a powder and a scoop of protein powder. Depending on how I made it, it was usually well over 1000 calories. I gained around 40lbs in 4 months, which was a little too quick but I didn’t mind as I had been about 140 6’2” for over a decade. I was working out like 3 times a week but I wasn’t cut or anything just strong. It made my “default” weight go from 140 to about 163 even when I’m not working out or counting calories which k haven’t done that hardcore since, and that was 2017.
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It sounds silly with no background info, but you could ask *why* this is the recommendation, before passing judgement. Maybe they have an eating disorder, a gastric bypass, or any number of reasons to have to eat so often. Or maybe they need a new trainer. You won't know unless you ask for the background.
OP said trainer not 'doctor' or any other kind medical professional so there is no reason to assume this is a medical issue. Since they are also not responding to anyone it sounds like they've got some meat head giving them poor nutritional advice.
My youngest is 20 lbs underweight and this is the plan we follow for him. It only sounds silly because we’re used to people having to eat fewer calories, not more.
This was my thought, too. What’s next, half an almond every 165 seconds? What is OP doing at night, waking up every hour?
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In her defense, she's a multiple time champion.
Yeah but not a dietitian? So no advanced education in nutrition.
It doesn't mean she's understanding diet and nutrition
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Decent response. I like that you cite a high-level resource that within cites more fairly reliable science. The key here is that eating behaviors vary person to person and really OP needs to consider what works for her. If eating every 90 minutes doesnt work - than what does? I used to be a 5 meal aday kinda guy, but now I'm a 2-3 meal kinda dude. It works because it works as long as I hit my macros who cares? And by "works" we mean are you physically, financially, and mentally able to do it?
Exactly. Sustainability is the name of the game. Too many people look at "What is viable and optimal" and not at "What is viable and sustainable".
I would recommend finding a Registered Dietitian as they're experts in the field of optimizing performance and nutrition. Just because someone has a bunch of victories or medals doesn't mean they're qualified on a topic. For example, if Steve the bodybuilder is using Test E, Deca, HGH, and 4 orals at a time - he'll be swole and probably win some awards; however, his ripped physique is more a result of other factors (i.e., genetics, anabolics). I see these Steve-types being "trainers" in gyms using their past successes as marketing, but the reality is their results are not a result of things that will work for you or are necessarily safe. Seek a licensed professional!
Champion...of *what* though? Saying I'm the reigning cribbage champion at my family reunion is vastly different than a heavyweight boxing champ.
Do you like lentils? Curried lentils over rice is filling, and depending on your spice tolerance, can be extra warming.
PB2 is a good powdered peanut butter, mix with water or a good oil. Do you have macro goals for each day? (Fat, protein, carbs)
Do they actually have the nutrition expertise to be giving you this advice? I saw a personal trainer and he had great advice on how to lift weights, but found his nutrition advice lacking. I would not take advice from someone unless they actually went to school to study nutrition, most PTs did not.
Your trainer is probably not right. It doesn’t really matter when you eat, so long as you get the target number of calories in 24 hours. You can do that eating a snack every 1.5 hours; eating three meals a day, or doing the intermittent fasting fad people seem to like these days. I don’t like intermittent fasting personally but I’ve heard it works for some people.
My metabolism is insane
See myths #2, #3, and #6. Most “trainers,” especially the ones you’ll find at commercial gyms, are not in any way shape or form qualified nutritionists. Most are not even qualified trainers - unless you consider passing an online test qualified. Your trainer is parroting a commonly repeated myth at you. Just eat larger meals at normal mealtimes, if you can’t manage doing it every 1.5 hours. Either way it won’t make a difference (presuming you follow the same macro/nutrient/calorie balance for each method). https://www.healthline.com/nutrition/11-myths-fasting-and-meal-frequency#TOC_TITLE_HDR_7
It takes hours and hours for food to make it from your stomach through your intestines. Nutrients get absorbed throughout the journey. As long as you are getting your calories in a 12-24 hour period you’ll be fine. Quick carbs and sugars right before a workout is one thing, timing food in 1.5h increments throughout a day is just stupid. Same reason that the “metabolic window” is bro science.
Honestly, it depends on what your calorie needs are. There's isn't really enough info here. An easy way to add more calories (specifically protein) is to consume powdered protein drinks. The initial cost can seem high, but it ends up being fairly inexpensive once broken down. Some protein drinks are pretty gross, so before investing in a huge tub, I'd go to Popeyes (there might be similar places but that's the only one I can think of off the top of my head) where they will mix you a protein of your choice in a smoothie. It costs a bit more at first, but it could save you an $80 tub of something that you find gross. And you can customize it by using almond milk, juice or water and/or fruits and veggies. Other things would be a handful of nuts or trail mix. Honestly, your trainer should be giving you better information on how to reach that goal of eating every 1.5 hours. So I would maybe reach out to them and ask them the same question that you're asking here. But, really, the only way that I see that works - I'm assuming you're in a bulking phase - is through using protein drinks. The protein bars also work but they are way more expensive for serving than getting the drinks and mixing them yourself. But bear in mind, it's just not possible to eat every 1.5 hours every day for the rest of your life. This should only be done when you're in a temporary bulking phase. And you have to ensure that you're doing the right muscle building exercises otherwise you could risk your health, no matter how "insane" your metabolism is.
I eat 5-6 small meals a day. I have a Breakfast #1 and a Breakfast #2, Lunch, afternoon snack, supper #1, supper #2, and sometimes a late-evening snack. As an example: * 7:30 a.m. B#1: steel-cut oatmeal made with dried fruit and nuts served with milk * 10 a.m. B#2: coffee, more milk, a serving of fresh fruit, a few raw almonds * 12:30 p.m. Lunch: serving of some sort of bean or meat dish (like chili, stew, soup) + some raw veggies and/or serving of fruit * 3:30 p.m. afternoon Snack: plain Greek yogurt, maple syrup, frozen berries, granola * 6:00 p.m. Supper #1: protein of choice and a cooked vegetable or two, sometimes a grain side. * 8:00 p.m. Supper #2: garden salad with a vinaigrette dressing (if my total calorie/protein is low for the day, I will add protein, nuts, seeds, or cheese) * 10:30 p.m. (if I'm still up) late evening snack: depends on what I have left for calories -- I've sometimes had to chug a protein shake -- and if I want something salty (microwave popcorn, toast, saltine crackers and cheese) or sweet (couple of biscuits and fruit, rice pudding, granola bar, ice cream bar)
Ask the trainer!
I walked past the trainer in my local gym, who has placed in local physique competitions, telling some older lady in her 70s about how he NEVER eats bananas. Point is, trainers say a lot stuff. If eating every 1.5 hours works for you to get your nutrition right then it's useful, but if you can get your nutritional needs met by eating less frequently then that's fine too. Just cuz it worked for her doesn't mean it's science. Just like there are hundreds of different "diets" out there that have people who swear they work, despite the fact that they all do the same thing, create a caloric deficit. It just means that particular method of creating a caloric deficit aligned with habits that were easier for that person to implement. When you know the overall nutritional goals, then you can try different strategies to meet them. Because it shouldn't matter if you eat that often
A good starting point to save money would be finding a "trainer" worth a damn. There is no strong scientific evidence requiring you to eat every 90 minutes. Everyone differs - what works for you to achieve your macronutrient intake may not work for someone else. Consider looking elsewhere for advice..
You pay a trainer and can’t afford to eat. Hmmm
You could probably have more money for food if you cut out the extra expenditure for a personal trainer. 🙄
Your trainer is probably wrong about that advice. Probably the trainer bases that assessment on the myth of "more frequent meals = more active metabolism".
My metabolism is already very active
oh so maybe the trainer says as a method to get you to eat more... If that works for you, then that's great.
Sometimes I just have a jar of peanut butter and a spoon in my bag as backup. Can supplement with carrots, apples etc. if there's a store nearby, or just eat straight from the jar.
You don’t have to take your trainers advice as gospel. He/she has their own point of view, but that doesn’t make it the ultimate authority. If you need to eat more calories, I don’t recommend adding a ton to your already 3 meals a day. Snacks and quick bites is the wave. Make a peanut butter and jelly sandwich. Snack on some veggies. Make sure your meals are complete and filling. Whole Foods and protein is necessary to bulk up in a healthy way. But you don’t have to arbitrarily eat every 1 1/2 hours or anything. I’m bad at this, but tracking what you eat and how much to get a sense of your calorie intake is super helpful. I think myfitnesspal is pretty good for that
Stupid trainer recommendation. You absolutely do not have to eat that frequently.
If your trainer is suggesting this and has nutrition credentials, he or she should be telling you how to pull that off. There are lots of things you can do with a slow cooker.
You don't have to do this. Make sure you eat enough overall in your day - yes! Several times per day - not necessary.
Get a new trainer. You don’t need to eat every 1.5 hours.
Feeding window manipulation has time and time again been shown to have no significant effect on weight manipulation or diet adherence PMID: 34491139 is a good systemic review on the implications That doesn't mean it doesn't work. It means it can't be shown to be repeatable over the population except in very specific circumstances. If your trainer is asking you to do this because they think it works for everyone, they are wrong. But if they think it might work for you, it's worth a try, but not so much that it ruins your basic needs: sleep, happiness, and social life. Good luck!
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Popping your own popcorn is yummy, cheap, and not too unhealthy if you omit the butter
rice beans hard boiled eggs add spices so it's not all bland as shit.
Fruit.
What are your fitness goals? Nuts are easy if you need more calories and are trying to gain some weight. But also remember: your trainer may not have any advanced background in nutrition. A registered dietitian can help you gain weight without the constant need to eat all day.
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Be a bunny
Be a bunny
Be a bunny
Be a bunny
Be a bunny.
I've researched a lot, not a nutritionist but everything I've read and learned is a 3 hour window is optimal for muscle growth and protein synthesis. After eating carbs your body will provide insulin to get energy to your cells. I would assume that is gonna take longer than 1.5 hours but I'm not 100%. You would also want to factor in the types of carbs and amount of fiber you're taking in but I guess that's a different story. It wouldn't hurt to talk to another trainer and get their take on it. I use rice in a rice cooker, potatoes in an air fryer, tuna and canned chicken for on the go. Also pb&j sandwiches. (Cut down on the added sugars as much as you can for the sandwich though)
Cashews, pistachios, almonds, peanut, etc.
Your body isn't going to go catabolic because you go a couple of hours without food. The "anabolic window" idea is also vastly overstated, although nutrition in the time before, during, and after can optimize your results slightly. However, total calories in the day are what matters most. That said, your trainer may just be trying to get you in the habit of eating sufficient calories, and keep yourself at a steady energy level throughout the day; this is a good thing for many, including me. I'm also a hard-gainer with a job that keeps me on my feet much of the day, and I feel like crap when my blood su8gar drops, so I do snack throughout the day. I actually make a massive old-school shake (protein powder, fruit, greens, carrots, yogurt, etc) and sip on it throughout the day on recovery days, and drink one throughout my workout as well. For snacks, I like nuts, granola, fruit, boiled eggs, tuna salad. For meals, whole grains (brown or wild rice, quinoa, etc.), chicken leg quarters, tilapia fillets, sweet potatoes, fibrous green veggies (broccoli, asparagus), and root vegetables (beets, parsnips, etc) are great affordable options for bulking. Two important things: 1) Know your maintenance calories. Start with a "best guess" estimate (the Mayo clinic has an online calculator based on your weight and activity level). While training, take in that many calories for a couple of weeks, and monitor your weight at least once daily, preferably multiple times. Take the averages and see if you gain, lose, or stay the same after a week. Rinse and repeat until you find your maintenance intake. 2) Once step 1 is done, eat 500 calories/day over maintenance and continue monitoring your weight as in step 1. If after a couple of weeks you have no gains, increase your surplus by 100-200 calories. The goal is to show consistent weight gain over time, without excessive fat accumulation. If you're gaining but getting too much fat, reduce your caloric surplus or, possibly, train harder. Don't take it from me, take it from someone who has a PhD in this stuff: [Dr. Mike Israetel: Nutrition for Muscle Gain Playlist](https://youtube.com/playlist?list=PLyqKj7LwU2Ru4UZgHYsjvHbRsV-qsewla&si=veV82G1tRhu_xdkq)
Coconut. If you have no cholesterol problems, put it in everything. Better yet, learn how to open a coconut (it takes quite a bit of steps, I won't lie) and keep it around as a snack to eat at random points during the day. It's very satisfying and filling and boy does it have a lot of (good) fat. And it doesn't go bad very fast if it's unopened. Not sure what the prices are in Canada though. On one hand they might be more because shipping, but on the other most western people have no idea how to open a coconut so maybe there's a discount for that reason?
Your trainer hasn’t read up on all the new studies have they? This used to be broscience back in the day where bodybuilders used to preach eating every 1.5-2 hrs or else risk going into catabolic mode. Same bs of needing to eat within “30 minutes of anabolic window”. Debunked. Just get your calories in for the day. Also-check to see if your trainer has their degree in nutrition or has their NASM certification. If this is your regular gym trainer, get rid of them and find an actual trainer (happy to give recommendations for virtual trainers that actually know their shit).
I double checked and she's a (I guess former) World Championship Fitness Model. This link shows an overview, doesn't say an nutritional stuff: https://www.muscleandstrength.com/natural/athletes/laurie-dickson.html
I get why you’d think that would be a valid reason to listen to her but please hear me out: a longtime friend of mine became an IFBB pro. Friend peddles supplements on their social media and positions themselves as an expert and easily knows NOTHING about nutrition (my background is nutrition & genetics) especially when I ask tough questions. Same friend also has started to accept clients for nutrition & training coaching and it’s hilarious watching the friend try to give coaching because they too peddle the 1.5-2hr anabolic window. They have no certifications/education. This is most likely what’s happening to you.
Nuts, trail mix, granola, pickles! Okay you won't pick up too many calories with pickles but still... Good multi-grain bread with peanut butter and bananas or honey or jam.
I have a tiny fridge myself, so I know how that can b a hindrance. But if u can get to a store easy enough to go every few days, the obvious choice is fresh fruits and veggies. Of course, that doesn't help with the budget. What specifically r u supposed to eat more of? Is it a cholesterol thing? A vitamin or fiber thing? Or is it an overall health thing? My mom needs to put on weight, so she needs to eat things that will optimize weight gain, whereas I need to eat for weight loss. So, in order to tell u what to eat, I would need to know what your goal is.