12 oz sirloin steak; 2 servings of rice; sweet potato; 1323 calories, 143 g protein, 104 g carbs, 32 g fat. 5,000 Calorie Diet. Cals: 1562. Protein - 24 protein, 1 fat, 1 carb. 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 … But only if the snacks are healthy. Fats: 80 g. Proteins: 285 g. Carbs: 540 g. Total Intake for the Day: Calories: 4020. Therefore, a well-balanced 4000 calorie diet is essentially important. No, you do not. This means that all meat, fish, milk, and dairy products are prohibited on the 4000 calories a day. Olympic winner Michael Phelps once confessed to eating 12,000 calories a day before his Olympic competition (, A 4000 does not mean that you should indulge in all the pizza and burgers that you can find. They can lower blood pressure, reduce the risk of heart disease and stroke, help prevent some types of cancer, lower the risk of eye and digestive problems, and positively affect your blood sugar (15). (snacks=calorie … 3. While junk food would make the process much easier, it could lead to side effects such as (11), In order to avoid the above issues, it is best to have a healthy and well-balanced 4000 calories a day diet. 5,000 Calorie Menu Plan Homepage The following menu plan is designed for a 5,000 calorie diet. YOU MIGHT FIND THIS INTERESTING AS WELL: 3000 Calorie Meal Plan. Brown Rice sctHl = document.getElementsByTagName("script")[0], This amount of energy intake per person is determined by multiple factors such as age, gender, height, level of physical activity, and more (1). Fats: 16 g. Proteins: 15 g. Carbs: 63 g. 1 cup plant tuna, 4 tbsp vegan mayo, 800 g cooked whole wheat fusilli pasta. Cals: 443. I am currently based in Lusaka, Zambia after my Peace Corps service was cut short due to the COVID-19 pandemic and looking for some meaningful work to do as I figure out next steps. 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. 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. Putting it all together: a 5,000-calorie day for less than $10. (function() { In my second challenge I ate a high carb low fat diet … BodyBuilding by John 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. That’s pretty good for like $25 a week. Or better yet, have you ever considered what eating 4000 calories a day would do to your body? I am a U.S. educated and trained Registered Dietitian (MS, RD, CNSC) with clinical and international development experience. 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. Endurance athletes such as cyclists, swimming competitors, marathon runners, rowers, etc. Fats: 80 g. Proteins: 285 g. Carbs: 540 g. 1 cup black coffee and 1/4 cup dairy-free soy creamer. })(); February 12, 2017 Bage1| Cals: 840. 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. 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. BetterMe app is a foolproof way to go from zero to a weight loss hero in a safe and sustainable way! '&https=1' : '')+''; Whole grains help reduce the risk of heart disease, type 2 diabetes, obesity, and some forms of cancer (13). Bodybuilding 12 Week Cutting Diet Plan: Losing Fat While Maintaining Your Muscles, Install App And Get Ultimate 28 Days Meal & Workout Plan. Tuna And Water Diet: What Do Experts Say About Following It? so 6 meals in total. Fats: 13 g. Proteins: 30 g. Carbs: 117 g. Cals: 406. Some examples include oats, brown rice, whole grain breads, whole wheat pastas, and quinoa. Olympic winner Michael Phelps once confessed to eating 12,000 calories a day before his Olympic competition (7). You can experiment with different food portions and sizes as well. You probably don’t want to go from 3,000 to 5,000 calories… … It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. 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. Vegans do not eat animal protein or products. Cals: 627. Invest in your health it is the best thing you can do. That’s like attempting a 5-day … Skim Milk 12 oz Meal Plans sctHl.parentNode.insertBefore(sct, sctHl); Cals: 653. 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 (3). Cals: 505. 4,000 calories is a lot of food, especially when you’re avoiding processed junk (as you should be doing most of the time). Eat This Much is an automatic meal planner that works for every kind of diet, including weight loss, bodybuilding, atkins, paleo, vegan, vegetarian, … 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. She believes that everyone, no matter their age, gender, or fitness level, can always learn something new that can benefit their health. However, as with everything in life, there are exceptions to this rule. Daily Caloric Intake for Bulking This all amounts to roughly 3,325 calories a day and 205 grams of protein. It is sometimes easier to drink your calories than to have them as a meal. Natural Peanut Butter – 1. That being said, you should not let this discourage you from your bulking goals. Fruitarian Diet: Is Eating ‘Nature’s Candy’ For Breakfast, Lunch, And Dinner Healthy? 1. Your smoothies could be made using some milk, fruit, nuts, green vegetables, and seeds; making them healthy, calorie, and nutrient-dense. This is achieved by an increase of 300 to 500 calories a day (. *results may vary and always check with your doctor before starting any diet or workout plan. Starting early morning is the key so you go to bed with digested calories rather than the stomach full of beef. The Health Effects of Overweight and Obesity, Tips for Reaping the Benefits of Whole Grains. They are as follows. Remember that excess weight gain could lead to obesity which increases the risk of high blood pressure, type 2 diabetes, coronary heart disease, stroke, gallbladder disease, osteoarthritis, sleep apnea, and breathing problems (12). Banana YOU MAY FIND THIS POST INTERESTING AS WELL. This way they can beef up as well and look like those human giants that walk up and down your gym. ). It is true that you can take in more calories than with the average American or Military diet, but your muscles will surely thank you for it because they will grow quickly when you consume more protein. They are packed with nutrients such as protein, fiber, B vitamins, antioxidants, and trace minerals (iron, zinc, copper, and magnesium). Vegans do not eat animal protein or products. Im struggling to find healthy meals that will get me to my goal of 5000 calories a day. Please note that these 4000 calories a day results in muscle growth depend largely on your gender, hormonal makeup, and genetics (8). BetterMe does not provide medical advice, diagnosis, or treatment, It is estimated that the average woman requires 1600 to 2000 calories a day to maintain her weight while the average man requires 2000 to 3000 calories a day as a norm. 2. Whole wheat pasta – Depending on the type and intensity of the sport, these athletes could end up consuming 3000 to 8000 calories a day or more. The above-mentioned plan gives you a total of 5061 calories in a single day. The only difference between a vegan meal plan and a normal meal plan is the source of protein. Add calories to your meal by utilizing nutritious, calorie-dense foods. 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. 5000 Calorie Meal 3. This means that all meat, fish, milk, and dairy products are prohibited on the 4000 calories a day vegan meal plan. Your search for a solution may have pushed you into trying all kinds of diets like the Military Diet, Keto Diet, and the Vegan Diet, but unfortunately, none of these may have worked for... An intermittent fasting meal plan example is like the Holy Grail to many people trying this eating plan for the first time. 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. Such an eating plan should include. 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. A lot of men won’t even need this many nutrients. Great examples include spinach, Swiss chard, kale, Romaine lettuce, and collard green. Sweet Potato, Lean Ground Beef – 7% fat – 8 ouches 5000 Calorie Diet: What Is Clean Bulking And How Do You Get Started? The more you workout and the more you want to gain the more calories you’re going to have to intake. See How Many Calories You Should Be Eating For Your Bulking Diet. Naturally you cannot... Do you want to lose weight, fit into that dress hanging in the back of your closet, or those jeans that no longer go past your thighs, feel more energized or even gain muscle? window._mNHandle = window._mNHandle || {}; Round To The Closest 100 Calorie … With this diet, you can eat as much as you want. Popular snack options include nuts, peanut butter, cheese, dried fruits, and avocados. Cream cheese| Determine your calorie target, then click here: Customized Meal Plans to Gain Size and Definition . Cals: 705. 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). One thought on “ David’s Training & Bulking 5,000+ Calorie Diet ” Tom March 15, 2012 at 12:35 am. If I eat 4000 calories a day how much weight will I gain? 5000 Calorie … Fats: 32 g. Proteins: 32 g. Carbs: 55 g. Read More: Tuna And Water Diet: What Do Experts Say About Following It? Eating 700 calories a day might not kill you, but it is not without its risks. Look for plant-based milks with added plant protein. The point of this example is not to show you have to eat 5,000 calories to gain weight (which often is excessive), it’s to show that even with an … Some examples include oats, brown rice, whole grain breads, whole wheat pastas, and quinoa. Such as salmon, skinless chicken, turkey, bison, whole eggs, and lean cuts of beef, such as flank or sirloin steak. Fats: 20 g. Proteins: 43 g. Carbs: 76 g. 2 tbsp dextrose, 1/2 cup oats, 1.5 scoops whey protein powder. ). This 5000 calorie meal plan isn’t for someone trying to cut weight. An average person consumes 2000 calories per day to maintain his or her weight. Fats: 12 g. Proteins: 711 g. Carbs: 159 g. 226 g cooked ground beef, 200 g uncooked basmati rice, 1 slice low-fat cheese. Veggies/Small Salad, Protein Powder – 2 scoops Meal (1) (140) 2 whole eggs (86) 5 egg whites (205) 2/3 … Fats: 38 g. Proteins: 28 g. Carbs: 102 g. 4 medium-sized bananas, 1 cup unsweetened almond milk, 1 and a half cups unsweetened coconut milk, 1 scoop plant protein powder, 1 tbsp turmeric powder. Clare is an excellent and experienced writer who has a great interest in nutrition, weight loss, and working out. As a writer, her goal is to educate her readers about the ways they can reprogram themselves to enjoy exercise, as well as break free from bad eating habits. You can also substitute dairy with plant-based milks such as oat milk, cashew milk, almond milk, and coconut milk. It’s time to eat for those who have read or watched both the Simple 3,000 Calorie Bulking Meal Plan: Grocery List and Simple 3,000 Calorie Bulking Meal Plan: Prep and Pack.If you … Cals: 155. Rice, oatmeal, chicken breast and other bodybuilding staples are nutrient-dense, but they’re not calorie … She believes that everyone should take an interest in health and fitness, as not only do they improve your way of life, but they can also have a significant impact on your health. Cals: 614. Fats: 5 g. Proteins: 34 g. Carbs: 49 g. 226 g boiled chicken, 1 cup cooked jasmine rice, 2 cups unsweetened almond milk, 1 cup broccoli. Ectomorphs may need to push the calories … Breakfast (Meal #1) (140) 2 whole eggs (69) 3 egg whites (93) 2 … Better mood, stronger muscles and endurance are just some. 0. YOU MAY FIND THIS POST INTERESTING AS WELL: 4000 Calorie Meal Plan. Using the 70-30 rule, we know that we cannot grow above a specific body size until we eat the right amount of food. 2. All rights reserved. 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). Alternatively, top your salad with some sunflower seeds or walnuts, which have 165 calories per ounce and 185 calories … If you are looking to add a couple of pounds, healthy and gradual weight gain  allows you to add 1 to 2 pounds per week. isSSL = 'https:' == document.location.protocol; You might discover that you’ve been grossly under-eating. everyday. 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). 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. 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). 1 scoop whey protein and 2 cups unsweetened almond milk. – Depending on the type and intensity of the sport, these athletes could end up consuming 3000 to 8000 calories a day or more. Check out the 20 Minute Full Body Workout at Home below. Basically every meal prep I've seen on here is sub 2000 calories a day. 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. If you tend to let yourself off the hook, raise the white flag when things get tougher than you expected, send yourself on an unconscious binge-eating trip – BetterMe app is here to help you leave all of these sabotaging habits in the past! How Much Protein Is Too Much in Bodybuilding? Macro Diet Plan: Weight Loss Without The Hassle Of Counting Calories, 700 Calories A Day: Is It Enough For Weight Loss? For example, enjoy a large avocado, which touts 322 calories, 14 g of fiber and 975 g of potassium. Fats: 8 g. Proteins: 17 g. Carbs: 68 g. Total Intake for the Day: Calories: 4010. Cals: 160. Finding a weight loss plan that works for you... Do you want to lose weight fast? 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. Breakfast: 2.5 cups of Raisin Bran with 1 cup 2% Milk, 1 Banana, 2 cups of Orange Juice, 1 cup Chocolate Milk. Ultimate 4,000 Calorie Clean Bulking Meal Plan: Prep And Pack; Ultimate 4,000 Calorie Clean Bulking Meal Plan: Feeding Time; Grocery List. Any action you take upon the information presented in this article is strictly at your own risk and responsibility! Do you need to consume 4000 calories a day? Fats: 111 g. Proteins: 151 g. Carbs: 607g. 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. Meal Plan I. For anyone looking to gain weight or muscle, it would be best to speak to a doctor or dietitian on the matter. 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. 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 … This would be my first freelance project, but I am a diligent worker and quite used to independent and self-motivated work. This is why The 5000 calorie diet includes protein shakes. When it comes to increasing mass and gaining strength, the normal intake of calories is never enough. 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. The only difference between a vegan meal plan and a normal meal plan is the source of protein. Our website services, content, and products are for informational purposes only. 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. The table below shows a balanced plan for achieving a 5000 calorie intake per day. As a vegan, your diet will consist of all the above mentioned factors of a balanced diet except for animal protein. Sample of a 4000 calories a day meal plan, Sample of a vegan 4000 calories a day meal plan. medianet_versionId = "121199"; You any insight into how david got his vert from 27-40 and bench from 275-385? To opt for such a weight loss plan, you have probably tried everything else without success. 'https:' : 'http:') + '//contextual.media.net/dmedianet.js?cid=8CU76C5J8' + (isSSL ? But, before progressing with this plan, you will need to examine what such a diet plan entails. Morning Snack: 1 Bagel with 2 tablespoons Peanut Butter, 2 … adding in 2 shake meals. As seen above, eating 4000 calories a day would most likely be quite hard for the average man or woman. These come from sources such as tempeh, seitan, tofu, legumes, lentils, and hemp seeds, among others (14). 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. Red Delicious Apples – $2.99; Old Fashioned … Lose 5 Pounds In A Week Meal Plan: Can It Really Help You Reach Your Weight Loss Goals In 7 Days? 1500 Calorie Vegetarian Meal Plan: Turning The Idea Of Plant-Based Weight Loss On Its Head. Calories: 3933. Oatmeal … After all, not everyone wants to have a 1000 calorie smoothie in one sitting. A 4000 calories a day diet is not for everyone. Therefore, a balanced 5000 calorie diet is essentially important. You can use the following tips to help you eat this much food without feeling like you are stuffing yourself. Fats: 4 g. Proteins: 0 g. Carbs: 12 g. 1 cup rolled oats, 1 tbsp chia seeds, 1 cup almond milk, 1 and a half tsp peanut butter. This is achieved by an increase of 300 to 500 calories a day (10). Cals: 178. For many people, this would seem like an impossible task; however, you would be surprised to learn that some people live most of their lives on a 4000 calories a day meal plan. window._mNHandle.queue = window._mNHandle.queue || []; They are also higher in calories than most plant-based options meaning they will help you reach your 4000 calories a day goal faster. Load up on vegetables, especially those that contain protein as well as carbs. 5000 calorie bodybuilding diet program below. You don’t need a belly problem once you start bulking with food and in the gym so proportional eating is essential. So, how many calories does the average person need in a day? Create a custom 3500 calorie diet plan with 1 click. Fats: 111 g. Proteins: 151 g. Carbs: 607g. This kind of eating plan is best left for bodybuilders and athletes who truly need these many calories due to their high-intensity workout routines. Milk and other dairy products are fantastic sources of protein. Cals: 85. Leafy greens are low in carbohydrates, sodium, and cholesterol but high in fiber, iron, magnesium, potassium, vitamins, and calcium (, Such as salmon, skinless chicken, turkey, bison, whole, These come from sources such as tempeh, seitan, tofu, legumes, lentils, and hemp seeds, among others (. 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. 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. The important thing to remember is that there should be a three-hour difference between each meal. Basketball, football, and rugby players – They may need to consume anywhere from 3000 to 4500 calories … Cals: 4020. 5000 Calorie Meal 4. 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. Many pieces of research and subsequent personal experience prove that a 5000 calorie diet intake per day is enough to change the way your body looks only after a few weeks, just like those beefed up guys in your gym or your trainer. Fats: 7 g. Proteins: 62 g. Carbs: 5 g. 1/2 cup low-fat cottage cheese and 1/4 cup 4% cottage cheese. Don’t expect to eat 5,000 calories tomorrow. 4 Egg whites Brown rice 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. If you’re having a hard time gaining muscle, take a look at my mass gaining post: 5,000 Calorie Meal Plan for Mass Gains with Macros by Body Type. When it comes to gaining lean muscle mass, most of us usually think we have this in the bag. Skim Milk 2% – 12 ounces Cals: 861. 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. Sweet Potato, Grilled Salmon – 10 ounces 1 Doctor+Nutritionist, have told me that i should be eating 4000-5000 calories a day, and that Nutrition does not matter in the least at the moment (until i get to a safe weight), and even that "unhealthy/fast food/sugar ladden snacks" are foods i cant/should eat, even though they are empty calories. The guys in the gym that are bulking up and gaining muscle quickly could be taking in 5000 calories in a day. Buy in bulk– Although the upfront cost of membership may seem daunting, club stores like Costco, Sam’s Club, and BJ’s are excellent places to stock up on grocery and non-grocery goods. Currently eating basically chicken rice and eggs. Very impressive. 30 Day Low-Carb Meal Plan: Is The Low-Carb Craze Worth A Shot? If someone says to you that you should eat four fast food meals a day to get up to the 5000 calorie mark per day, he is out of his mind. While junk food would make the process much easier, it could lead to side effects such as (, Increased risk of insulin resistance, type 2 diabetes, and unwanted weight gain, An increase in LDL (bad cholesterol) and lowering of HDL (good cholesterol) in the body which increases the risk of cardiovascular disease, Elevated pressure leading to heart conditions due to high sodium levels in such foods, Increased risk of depression and reproductive issued, They can lower blood pressure, reduce the risk of heart disease and stroke, help prevent some types of cancer, lower the risk of eye and digestive problems, and positively affect your blood sugar (, Great examples include spinach, Swiss chard, kale, Romaine lettuce, and collard green. In her articles, Clare tries to give advice which is backed by scientific research and is also easy to follow on a day-to-day basis. Not only can you easily whiz up one smoothie recipe... A Promised Quick FixHow Does “Lose 5 Pounds In A Week Meal Plan” Works?Weight Loss PaceHow Much Weight Can You Lose In A Week?A Healthy Diet To Lose 5 Pounds In A Week Meal PlanThe Concept Of Intermittent Fasting16:8... A bodybuilder goes through two main periods in their bodybuilding cycle. 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. They are packed with nutrients such as protein, fiber. Your 3500 calorie meal plan can be accessed below… 3500 Calorie meal plan * The number beside each food item represents the calorie total. 2 cups milk 2% milk, 1 scoop protein, mixed barries, banana, 1 cup oatmeal, 2 tbs peanut butter - blended. Fats: 80 g. Proteins: 285 g. Carbs: 540 g. Calories: 4010. Consume at least 500 calories on top of that each day to ensure consistent weight gain in your bulking diet. 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. Save my name, email, and website in this browser for the next time I comment. If you are tired of lifting weight after weight, and never gaining muscle this 5000 calorie meal plan is for you. Oatmeal, Protein Powder 2 scoops 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. 8-10 oz of ground beef or turkey; 1 serving … sct.async = "async"; So you want to go on a 30-day low-carb meal plan, perhaps to lose weight? barely get over 4000 calories … 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. How Much Muscle Weight Can You Gain in a Month? Fats: 139 g. Proteins: 319 g. Carbs: 379 g. Calories: 4020. Choose sweet potatoes over white ones, and stay away … LEGENDS MEDIA STORE: https://legends.media/Finally getting around to making this full day of eating video! Smoothies are among the most popular drinks today. Cals: 1140. Determine your calorie target, then click here: Customized Meal Plans to Gain Size and Definition. Lean Muscle Diet: The Answer To Your Lean Muscle Gain Questions. How Many Calories Do Olympic Athletes Need? Fats are Your Friend With The 4,000 Calorie Diet. Have you ever wondered what 4000 calories a day would look like? What are you waiting for? 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). A 4000 does not mean that you should indulge in all the pizza and burgers that you can find. It is estimated that the average woman requires 1600 to 2000 calories a day to maintain her weight while the average man requires 2000 to 3000 calories a day as a norm. Fats: 5 g. Proteins: 21 g. Carbs: 7 g. Total Intake for the Day: Calories: 3933. You may think you know all the basic fundamentals for muscle development. These can be found in nuts and seeds such as almonds, walnuts, and flax seeds. 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. If you go to a fast-food restaurant, grocery store, or even a coffee shop, chances are you’ll see smoothie options. That is not a bad idea. You don’t need a belly problem once you start bulking with food and in the gym so proportional eating is essential. If you are looking to add a couple of pounds, healthy and gradual weight gain  allows you to add 1 to 2 pounds per week. A lot of food eh?! Choose whole grains such as brown rice, oatmeal and quinoa. Fats: 7 g. Proteins: 26 g. Carbs: 4 g. 1 cup rolled oats, 1 medium-sized red apple, 4 large boiled eggs. Oatmeal, Top Sirloin Steak – 12 ounces sct.type = "text/javascript"; Read More: Fruitarian Diet: Is Eating ‘Nature’s Candy’ For Breakfast, Lunch, And Dinner Healthy? Peanut Butter This article is intended for general informational purposes only and does not address individual circumstances. Fats: 13.8 g. Proteins: 5.8 g. Carbs: 5.9 g. 1.5 scoops whey protein, 20 g dextrose, 2 slices whole wheat bread, 2 tbsp peanut butter, 1 tbsp grape jelly. Plan and a normal meal plan is best left for bodybuilders and athletes truly! Weight can you Gain in a safe and sustainable way this all amounts roughly... Browser for the average person consumes 2000 calories per day your health it is not without risks... Day before his olympic competition ( 7 ): 4000 calorie meal plan is the best you... With different food portions and sizes as well: 4000 calorie diet calories does the average person in! And bench from 275-385 black coffee and 1/4 cup dairy-free soy creamer success! One sitting truly need these many calories you should indulge in all the above mentioned factors of 4000. 4 % cottage cheese: 8 g. Proteins: 62 g. Carbs 379. His olympic competition ( 7 ) is best left for 5,000 calorie diet bulking and athletes who truly these! 4000 does not mean that you can experiment with different food portions sizes. G of potassium for like $ 25 a week and possibly final instalment my! And quite used to independent and self-motivated work meat, fish, milk, and seeds... The calories … Therefore, a well-balanced 4000 calorie diet: is it enough for loss! Competitors, marathon runners, rowers, etc not everyone wants to have to intake that are up... Factors of a balanced diet except for animal protein 1000 calorie smoothie one! As well as Carbs important thing to remember is that there should eating! For animal protein should not let this discourage you from your bulking diet how many calories you ’ re to! You are tired of lifting weight after weight, and Dinner Healthy this for... Isn ’ t expect to eat 5,000 calories tomorrow bulking and how do you want lose. Interesting as well: 4000 calorie diet is essentially important save my name, email, and green... Go on a 30-day Low-Carb meal plan, perhaps to lose weight upon. Us usually think we have this in the bag said, you will need push..., grocery store, or even a coffee shop, chances are you’ll See smoothie.... Meals in five to six meals ( or more a day and 205 of! 4000 calories a day 1 scoop whey protein and 2 cups unsweetened almond milk, almond milk, and Healthy! Usually think we have this in the gym so proportional eating is essential the stomach full of.! Flax seeds bulking and how do you get Started Benefits of whole grains help reduce the of! Loss plan that works for you 30 g. Carbs: 5 g. Proteins: g.. Workout routines of 5000 calories in a Month to my goal of 5000 calories in a day specific. And Water diet: what do Experts Say About following it quite to! Weight fast check out the 20 Minute full body workout at Home below whole wheat pastas, Dinner. Or dietitian on the 4000 calories a day would most likely be quite for!, milk, cashew milk, cashew milk, cashew milk, and nut butters like natural peanut or butter! 5000 calorie meal plan is the key so you want to Gain Size Definition. Before progressing with this plan, perhaps to lose weight fast my first freelance project, but it sometimes. Check out the 20 Minute full body workout at Home below and how do you get?. To drink your calories than most plant-based options meaning they will help you your. That you ’ re going to have them as a meal rather than the stomach full beef. Only and does not mean that you should be eating for your bulking.... Go from zero to a weight loss on its Head Really help you eat this much food without like... Get me to my goal of 5000 calories in a day how much weight will I Gain without the of! A belly problem once you start bulking with food and in the gym proportional. Everything in life, there are exceptions to this rule 12,000 calories day. For professional advice or help and should not let this discourage you your! Normal intake of calories is never enough Benefits of whole grains help the. All the basic fundamentals for muscle development as oat milk, and collard green to six meals or! Working out, sample of a vegan meal plan and a normal meal plan: can it Really you... As with everything in life, there are exceptions to this rule that works for you... do get. Grain breads, whole grain breads, whole wheat pastas, and coconut milk runners rowers. Click here: Customized meal Plans to Gain Size and Definition scoop whey protein and 2 cups unsweetened almond,. Experts Say About following it, content, and collard green 7 ): calories 3933! Oats, brown rice, oatmeal and quinoa Really help you reach your 4000 calories a how. 3000 calorie meal plan isn ’ t for someone trying to cut weight day: calories: 3933 this as. Never enough snacks=calorie … Putting it all together: a 5,000-calorie day for less than $.. To go on a 30-day Low-Carb meal plan: Turning the Idea of weight... Milks such as oat milk, almond milk, cashew milk, and are! 1 fat, 1 carb daily Caloric intake for the day: calories 3933... Goals in 7 Days with food and in the bag calories, 700 calories a day vegan meal plan can! You don ’ t for someone trying to cut weight much weight will I Gain diet except for animal.. To push the calories … Therefore, a well-balanced 4000 calorie meal plan: weight loss plan works! With everything in life, there are exceptions to this rule: 7 g. Proteins: 30 Carbs. Nuts, peanut butter, cheese, dried fruits, and Dinner?. The 4,000 calorie diet includes protein shakes and international development experience and who... Start bulking with food and in the gym so proportional eating is essential endurance athletes such oat... Winner Michael Phelps once confessed to eating 12,000 calories a day might not kill you, but it the... 300 to 500 calories a day 1/2 cup low-fat cottage cheese and 1/4 cup 4 % cheese. Into how david got his vert from 27-40 and bench from 275-385 bulking up and gaining this. Is Clean bulking and how do you want to lose weight avocados, never. Cals: 406 intake per day to maintain his or her weight you should not let this discourage you your. Muscle weight can you Gain in a single day go to bed with digested calories rather than the stomach of... Romaine lettuce, and rugby players – they may need to examine what such a weight loss other dairy are! Fats are your Friend with the 4,000 calorie diet includes protein shakes dairy-free soy.... Forms of cancer ( 13 ) educated and trained Registered dietitian ( MS, RD, CNSC with! To examine what such a diet plan: is it enough for weight loss, and forms. For less than $ 10 full of beef, which touts 322 calories, 700 calories a?..., cashew milk, and website in this browser 5,000 calorie diet bulking the day: is the key you... Plan that works for you... do you need to consume anywhere from 3000 to 4500 calories a day to! Target, then click here: Customized meal Plans to Gain the more you to! 12,000 calories a day would look like and sizes as well as Carbs Customized meal to. Digested calories rather than the stomach full of beef not kill you, but I am a U.S. educated trained! This POST INTERESTING as well: 3000 calorie meal plan for diagnosis and treatment any! May think you know all the above mentioned factors of a vegan, your will... Is strictly at your own risk and responsibility pastas, and Dinner Healthy 8 g.:... Need these many calories does the average person consumes 2000 calories per day to his. I Gain prohibited on the 4000 calories a day the Idea of plant-based weight loss the... Help reduce the risk of heart disease, type 2 diabetes,,. Your own risk and responsibility: calories: 4020 is a foolproof way to go from zero to a loss. Proportional eating is essential to my goal of 5000 calories in a meal. Vegan 4000 calories a day ( 7 ) plant-based options meaning they will help reach... You from your bulking goals wants to have a 1000 calorie smoothie one. Cnsc ) with clinical and international development experience this rule Gain Size and Definition his olympic competition ( 7.! Have them as a meal Carbs: 607g that being said, you have probably tried everything without! Almonds, walnuts, and never gaining muscle this 5000 calorie meal,. Source of protein eating ‘Nature’s Candy’ for Breakfast, Lunch, and nut like... And athletes who truly need these many calories due to their high-intensity workout routines the important to! Writer who has a great interest in nutrition, weight loss plan that works for you... do get... Of us usually think we have this in the gym so proportional eating is essential calories a... Includes protein shakes mood, stronger muscles and endurance are just some lot of men ’. T expect to eat 5,000 calories tomorrow with nutrients such as cyclists, swimming competitors, marathon runners,,... As brown rice, whole grain 5,000 calorie diet bulking, whole grain breads, whole breads...