Sample 4500 Cal Lean Bulker

[F.I.S.T. Senior Member Find all posts View Profile Close F.I.S.T.]

Heres a sample of a 4500 calorie lean bulking diet.What do you guys think?Questions/Comments?What would you add or change?


Meal #1
6 Whole Eggs
2 Slices Toast =35g carbs
1 Cup Oatmeal =52 carbs
2 Cups 1% Milk =22g carbs
Multivitamin/mineral supplement
2 Tablespoons Flax Seed oil

Protein = 51 grams
Carbs = 49 grams no, more like 110 grams
Fat = 35 grams
Total Calories = 1,000


Meal #2
3oz Peanuts
2 Cans Tuna
1 cup Brocc

Protein = 84 grams
Carbs = 15 grams
Fat = 48 grams
Total Calories = 780

Meal #3
8oz Grilled Chicken Breast
1 1/2 Half Cups Brown Rice
1 cup Broc/Spinach

Protein = 50 grams
Carbs = 76 grams
Fat = 6 grams
Total Calories = 540


Meal #4
7oz Sirloin Steak
2 Potatoes ? Sweet
1 cup Broc/Spinach

Protein = 60 grams
Carbs = 26 grams
Fat = 18 grams
Total Calories = 600


Meal #5 (Pre-Workout)
8oz Grilled Chicken Breast
? Cup Brown Rice
1 Rice Cake (with Peanut Butter)
2 Bananas

Protein = 60 grams
Carbs = 90 grams
Fat = 8 grams
Total Calories = 650


Meal #6 (Post Workout Shake)
ON 100% Whey Protein (2 Scoops)
2 Tablespoons Glutamine
Multivitamin/mineral supplement
10oz Apple Juice
1 Can Fat Free Yogurt

(Post Workout Meal)
8oz Lean Ground Beef
1 1/2 Cups Brown Rice
3 Rice Cakes (with honey and Peanut Butter)
2 Cups 1% Milk

Protein = 60 grams
Carbs = 50 grams
Fat = 7 grams
Total Calores = 780


Meal #7 (Just before bed)
8oz Cottage Cheese (Lowfat)
2 Tablespoons Flax Seed oil

Protein = 24 grams
Carbs = 8 grams
Fat = 4 grams
Total Calories = 160

[tprice Member Find all posts View Profile Close tprice]

thats good providing you dont have a full time job, so you can have that each day. i wish i had enough cash to not work and just make food all day would be so much easier to grow! are you a chef cause your always posting in here

[F.I.S.T. Senior Member Find all posts View Profile Close F.I.S.T.]

thats good providing you dont have a full time job, so you can have that each day. i wish i had enough cash to not work and just make food all day would be so much easier to grow! are you a chef cause your always posting in here

Thats what wives are for brother.Mine makes most of my meals for me.This is just an example of a menu though.Of course if your schedule wont allow it,then I guess you wont be using it or at least adjusting it accordingly.

Plus most of this you can premake and take with you so its not too hard following it.

I nor my wife are chefs per se,we just like to cook and are always looking for new recipes to try out.One thing for sure,is that as bodybuidlers our diets are very limited and can get boring so the more recipes you try the easier it is to stay on target.

[F.I.S.T. Senior Member Find all posts View Profile Close F.I.S.T.]

Bump to the top for those asking.

[Pestosterone Senior Member Find all posts View Profile Close Pestosterone]

Yea u can prep all your food Sundays and eat it all week after u have it prepared this is for those ^^who work full time. There are no excuses working is neccessary u don't have to cook allday but it helps if u know a little something about cooking light the grill turn the oven on and start slamming shit in and in the grill and oven pack your containers and your food prep for the week is done. Or do like FIST and I and get your loving wife to help out!!!

[Win All Day Senior Member Find all posts View Profile Close Win All Day]

GOLD. Thank you FIST.

[F.I.S.T. Senior Member Find all posts View Profile Close F.I.S.T.]

Thanks for the feedback Pestosterone.

You're very welcome Win All Day