Fats: 20 g. Proteins: 43 g. Carbs: 76 g. 2 tbsp dextrose, 1/2 cup oats, 1.5 scoops whey protein powder. The more you workout and the more you want to gain the more calories you’re going to have to intake. window._mNHandle = window._mNHandle || {}; barely get over 4000 calories … This is achieved by an increase of 300 to 500 calories a day (10). How Many Calories Do Olympic Athletes Need? It can be quite easy to reach 4000 calories a day if you are filling up on unhealthy, fast foods as they are loaded with calories and fats. var sct = document.createElement("script"), This is the third and possibly final instalment of my 5,000 calorie challenges, where I eat 5,794 kcal a day of specific diets. 5000 Calorie Diet: What Is Clean Bulking And How Do You Get Started? Therefore, a balanced 5000 calorie diet is essentially important. Such as salmon, skinless chicken, turkey, bison, whole eggs, and lean cuts of beef, such as flank or sirloin steak. This means that all meat, fish, milk, and dairy products are prohibited on the 4000 calories a day. Consume at least 500 calories on top of that each day to ensure consistent weight gain in your bulking diet. sct.async = "async"; 2. Save my name, email, and website in this browser for the next time I comment. However, eating 4000 calories a day on a healthy meal plan can be quite daunting as the volume of food you have to ingest is quite a lot. While some people may find it easier to eat bigger and more calories dense meals at a go, beginners to bulking may not be as comfortable. Cals: 505. For anyone looking to gain weight or muscle, it would be best to speak to a doctor or dietitian on the matter. Natural Peanut Butter – 1. You any insight into how david got his vert from 27-40 and bench from 275-385? On the other hand, people looking to gain weight slowly and steadily would need to bring up their daily energy intake by 300 to 500 calories a day – 700 to 1000 more calories for fast weight gain (10). sample meal plan - 3000 calories before bed protein carbohydrates fat calories 1/2 cup chopped tomato 1 4 0 16 1/2 cup low fat cottage cheese 14 3 1 81 total 15 7 1 97 post-workout protein carbohydrates fat calories … Fats: 32 g. Proteins: 60 g. Carbs: 246 g. 1 medium-sized sweet potato, 3 tbsp tahini, 1 cup cooked quinoa, 30 g baby spinach, 1 can of roasted beets. Brown rice Skim Milk 2% – 12 ounces The portion configuration of this diet is such that it gives you a total Protein intake of 441 grams, 426 grams of Carbohydrates and 160 grams of Fat. Brown Rice Ectomorphs may need to push the calories … Fats: 7 g. Proteins: 26 g. Carbs: 4 g. 1 cup rolled oats, 1 medium-sized red apple, 4 large boiled eggs. 2 cups milk 2% milk, 1 scoop protein, mixed barries, banana, 1 cup oatmeal, 2 tbs peanut butter - blended. 5000 Calorie … The table below shows a balanced plan for achieving a 5000 calorie intake per day. Rice, oatmeal, chicken breast and other bodybuilding staples are nutrient-dense, but they’re not calorie … Cream cheese| Protein is essential in a 4000 calories a day meal plan as it contributes to greater strength and muscle mass gains when coupled with resistance exercise (6). 4 Egg whites As we have stated above, eating 4000 calories a day from whole, unprocessed, or minimally processed foods, such as fruits, vegetables, whole grains, healthy fats, and lean proteins, can be challenging. Fats: 32 g. Proteins: 32 g. Carbs: 55 g. Read More: Tuna And Water Diet: What Do Experts Say About Following It? … In my first challenge I ate a low carb high fat diet of real foods and after those 21 days I gained 1.3kg or 2.9lbs in weight but lost 3cm or 1.2ins from my waist. After all, not everyone wants to have a 1000 calorie smoothie in one sitting. Load up on vegetables, especially those that contain protein as well as carbs. Just lifting heavy will not give you the required body shape and size that you need as a diet is one of the most important components of changing body size. That’s like attempting a 5-day … If you are tired of lifting weight after weight, and never gaining muscle this 5000 calorie meal plan is for you. Breakfast (Meal #1) (140) 2 whole eggs (69) 3 egg whites (93) 2 … Fats: 36 g. Proteins: 90 g. Carbs: 114 g. 500 g low-fat yogurt, 124 g sliced bananas, 100 g granola, 20 g peanut butter. Sticking to a healthy diet based on your health needs, allergies and preferences is a great idea, however when combined with a workout plan that meets your goals, it might bring you significant benefits. 5000 calorie bodybuilding diet program below. Estimated Calorie Needs per Day, by Age, Sex, and Physical Activity Level, Changing Your Diet: Choosing Nutrient-rich Foods, Counting calories: Get back to weight-loss basics, Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Lat Workouts to Give You That Desired Look, Copyright © 2021 | MH Magazine WordPress Theme by MH Themes, We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. Skim Milk 12 oz Add calories to your meal by utilizing nutritious, calorie-dense foods. sct.src = (isSSL ? Cals: 178. In my second challenge I ate a high carb low fat diet … 0. You don’t need a belly problem once you start bulking with food and in the gym so proportional eating is essential. If adding 300 – 500 calories a day does not level out to 4000 calories a day, then this means that you will be adding weight at a very fast rate. Lose 5 Pounds In A Week Meal Plan: Can It Really Help You Reach Your Weight Loss Goals In 7 Days? That’s pretty good for like $25 a week. (snacks=calorie … Currently eating basically chicken rice and eggs. See How Many Calories You Should Be Eating For Your Bulking Diet. Create a custom 3500 calorie diet plan with 1 click. Eat This Much is an automatic meal planner that works for every kind of diet, including weight loss, bodybuilding, atkins, paleo, vegan, vegetarian, … (function() { Basketball, football, and rugby players – They may need to consume anywhere from 3000 to 4500 calories … 1500 Calorie Vegetarian Meal Plan: Turning The Idea Of Plant-Based Weight Loss On Its Head. If you’re trying to bulk up to gain muscle or trying to prep for a show this 5000 calorie diet is for you. Fats: 139 g. Proteins: 319 g. Carbs: 379 g. 200 g egg whites, 4 whole eggs, 2 small bananas, 3 slices low-fat cheese, 3 buns flaxseed bread loaves. Meal Plans To opt for such a weight loss plan, you have probably tried everything else without success. medianet_versionId = "121199"; So, how many calories does the average person need in a day? With this in mind, it is clear to see that for the average person, a 4000 calories a day meal plan would be something of overkill. Alternatively, top your salad with some sunflower seeds or walnuts, which have 165 calories per ounce and 185 calories … Your 3500 calorie meal plan can be accessed below… 3500 Calorie meal plan * The number beside each food item represents the calorie total. Fats: 8 g. Proteins: 17 g. Carbs: 68 g. Total Intake for the Day: Calories: 4010. With this diet, you can eat as much as you want. But only if the snacks are healthy. The only difference between a vegan meal plan and a normal meal plan is the source of protein. Vegans do not eat animal protein or products. Add some nuts and seeds to your salads, top your rice with an egg, add an extra drizzle of oil to your salad, use some cheese on your meals or make some soups with milk instead of just water or broth. Oatmeal, Top Sirloin Steak – 12 ounces Popular snack options include nuts, peanut butter, cheese, dried fruits, and avocados. This amount of energy intake per person is determined by multiple factors such as age, gender, height, level of physical activity, and more (1). Bodybuilders – While preparing for a competition, a 200-pound (91 kgs) bodybuilder may have to consume 4000 calories a day as a bulking diet for maximum muscle building (9). Start transforming your body now! 30 Day Low-Carb Meal Plan: Is The Low-Carb Craze Worth A Shot? Meal (1) (140) 2 whole eggs (86) 5 egg whites (205) 2/3 … That is not a bad idea. Fats: 80 g. Proteins: 285 g. Carbs: 540 g. Total Intake for the Day: Calories: 4020. Always choose nutrient-rich foods as they are low in added sugar, sodium, simple carbohydrates, and unhealthy fats while being full of vitamins and minerals to help nourish and keep you healthy (, As we have stated above, eating 4000 calories a day from whole, unprocessed, or minimally processed foods, such as fruits, vegetables, whole grains, healthy fats, and lean proteins, can be challenging. If you are looking to gain weight through muscle gain, then a 4000 calories a day bulking meal plan combined with working out could lead to you gaining about 2.5 pounds of muscle per month. sctHl.parentNode.insertBefore(sct, sctHl); Or better yet, have you ever considered what eating 4000 calories a day would do to your body? This amount of energy intake per person is determined by multiple factors such as age, gender, height, level of physical activity, and more (, Anyone looking to lose weight would need to reduce their energy intake by 500 to 1000 calories a day, with the minimum number of calories to stay healthy being 1200 calories for women and 1500 calories for men (, ). Morning Snack: 1 Bagel with 2 tablespoons Peanut Butter, 2 … A lot of men won’t even need this many nutrients. The important thing to remember is that there should be a three-hour difference between each meal. Please note that these 4000 calories a day results in muscle growth depend largely on your gender, hormonal makeup, and genetics (8). How Much Muscle Weight Can You Gain in a Month? Bodybuilders – While preparing for a competition, a 200-pound (91 kgs) bodybuilder may have to consume 4000 calories a day as a bulking diet for maximum muscle building (9). sct.type = "text/javascript"; Fats: 5 g. Proteins: 21 g. Carbs: 7 g. Total Intake for the Day: Calories: 3933. Our website services, content, and products are for informational purposes only. You can also substitute dairy with plant-based milks such as oat milk, cashew milk, almond milk, and coconut milk. Fats: 23 g. Proteins: 60 g. Carbs: 50 g. 2 slices whole-wheat bread, 5 whole wheat crackers, 1 can tuna (packed in water), 1 tbsp reduced-fat mayo, 1.5 tbsp extra virgin olive oil. Smoothies are among the most popular drinks today. Don’t fill up on junk food: eat a balanced diet with plenty of protein, healthy fats, vitamins, minerals and antioxidants to ensure that you stay healthy and build muscle, not fat. A 4000 calories a day diet is not for everyone. Here Is What Science Says, Three-Week Diet Plans: Getting Your Nutrition Back On Track, Intermittent Fasting Meal Plan Example To Help You Navigate Your Journey, Flexitarian Meal Plan: A Semi-Vegetarian Diet For Those Who Are On A Mission To Lose Weight The Healthy Way, Smoothie Diet Plan: Smoothie Diet Plan To Stop The Pounds From Piling On. Here’s your step by step 4000 calorie meal plan… 4000 Calorie meal plan * The number listed beside each food is the total calorie content. A licensed physician should be consulted for diagnosis and treatment of any medical conditions. Most women burn 1600 to 2000 calories a day while most men burn 2000 to 3000 calories per day, depending on factors such as age and activity level.To burn 1 pound of fat you should burn about 3500 calories extra over the course of several days to one week (, Appendix 2. Milk and other dairy products are fantastic sources of protein. Cals: 627. If you go to a fast-food restaurant, grocery store, or even a coffee shop, chances are you’ll see smoothie options. I have experience conducting systematic reviews and evaluating the scientific literature both as a graduate student and later to inform my own evidence-based practice as an RD. These people will help you determine how much calories you can safely consume to help you achieve your goals without putting your health at risk. Look for plant-based milks with added plant protein. Fats: 27 g. Proteins: 36 g. Carbs: 81 g. 226 g boiled chicken, 226 g boiled sweet potato, 1 cup broccoli florets, 1.5 tbsp extra virgin olive oil. The plan is a full two day menu divided into menu A and B complete with cooking … 5000 Calorie Meal 4. – Depending on the type and intensity of the sport, these athletes could end up consuming 3000 to 8000 calories a day or more. Fats are Your Friend With The 4,000 Calorie Diet. She believes that everyone, no matter their age, gender, or fitness level, can always learn something new that can benefit their health. Fats: 111 g. Proteins: 151 g. Carbs: 607g. These can be found in nuts and seeds such as almonds, walnuts, and flax seeds. Cals: 155. They are also higher in calories than most plant-based options meaning they will help you reach your 4000 calories a day goal faster. Fruitarian Diet: Is Eating ‘Nature’s Candy’ For Breakfast, Lunch, And Dinner Healthy? Whole grains help reduce the risk of heart disease, type 2 diabetes, obesity, and some forms of cancer (13). The only difference between a vegan meal plan and a normal meal plan is the source of protein. Some examples include oats, brown rice, whole grain breads, whole wheat pastas, and quinoa. As seen above, eating 4000 calories a day would most likely be quite hard for the average man or woman. Basically every meal prep I've seen on here is sub 2000 calories a day. During one of the periods, the bodybuilder tries to add as much muscle as they possibly can while in the other period they try to get as lean as... BetterMe. Im struggling to find healthy meals that will get me to my goal of 5000 calories a day. Fats: 111 g. Proteins: 151 g. Carbs: 607g. But, before progressing with this plan, you will need to examine what such a diet plan entails. Fats: 20 g. Proteins: 58 g. Carbs: 107 g. 250 g blueberries, 484 g bananas (about 4 large bananas), 200 g egg whites, 200 g oat milk, 60 g whey protein. Whole wheat pasta Calories: 3933. How Much Protein Is Too Much in Bodybuilding? Anyone looking to lose weight would need to reduce their energy intake by 500 to 1000 calories a day, with the minimum number of calories to stay healthy being 1200 calories for women and 1500 calories for men (2). isSSL = 'https:' == document.location.protocol; Please note that these 4000 calories a day results in muscle growth depend largely on your gender, hormonal makeup, and genetics (, Unless you are among the athletes whose rigorous training burns up to 8000 calories a day or more, you can not burn 4000 calories a day. Below you will find a balanced 4000 calorie meal … You probably don’t want to go from 3,000 to 5,000 calories… This article is intended for general informational purposes only and does not address individual circumstances. Do you need to consume 4000 calories a day? The guys in the gym that are bulking up and gaining muscle quickly could be taking in 5000 calories in a day. For example, enjoy a large avocado, which touts 322 calories, 14 g of fiber and 975 g of potassium. Barries/Banana - 150 calories - 38 carbs. Because it is not a set diet like many others, it can leave you confused as to what and when... Today, the abundance of dietary plans allows the weight-watchers among us to choose what they like most of all. Oatmeal … Any action you take upon the information presented in this article is strictly at your own risk and responsibility! Lean Muscle Diet: The Answer To Your Lean Muscle Gain Questions. Round To The Closest 100 Calorie … Cals: 377. Cals: 1028. This 5000 calorie meal plan isn’t for someone trying to cut weight. 25% of calories 2,800 calories x 0.25 = 700 calories (75g fat) + Carbs: Remaining calories 2,800-700-700 = 1,400 calories (350g carbs) From this starting point, everything needs to be tested, assessed, and refined in the real world to produce optimum results. 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Nuts and seeds such as oat milk, cashew milk, and rugby players – they may to! Would be my first freelance project, but I am a U.S. educated and trained dietitian. Olympic winner Michael Phelps once confessed to eating 12,000 calories a day should not let this discourage you from bulking! To a fast-food restaurant, grocery store, or even a coffee shop, chances are you’ll See options... Include nuts, peanut butter, cheese, dried fruits, and never muscle!