Sample 4500 Calorie Bulker Diet Menu

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

Sample 4500 Calorie Bulker Diet Menu

Heres a sample of a 4500 calorie lean bulking diet..Eating this many calories isnt easy for many so its gonna take getting used to.Also,you can re-arrange the meals to suit your workout schedule.


What do you guys think?Questions/Comments?What would you add or change?Lets hear those diet ideas everyone.


Meal #1
6 Whole Eggs
2 Slices Toast =35grm carbs
1 Cup Oatmeal =52gm carbs
2 Cups 1% Milk =22 gram 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
½ 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

[frandman2014 Senior Member Find all posts View Profile Close frandman2014]

I put olive oil most meals to up my calories and fats
It's flax seed oil any better???
Thanks

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

Frandman,Olive oil certainly has its healthy benefits and is better for cooking with as Flax seed oil has a much lower smoke rate,but Flax seed is a healthier choice due to its Omega 3's and 6 and fat ratios.Olive oil contains 76 percent monounsaturated fats, 8 percent omega-6 fatty acids and 16 percent short-chain fatty acids.

In comparison, flaxseed oil is much lower in monounsaturated fat and contains a greater mixture of fats. The composition of flaxseed oil is 58 percent omega-3 fatty acids, 14 percent omega-6 fatty acids, 19 percent monounsaturated fats, 4 percent short-chain and 5 percent medium-chain saturated fatty acids.

So cooking with Olive Oil,especially xtra virgin Olive oil is a healthy choice,for adding to dishes or drinks that don't require heating,Flax seed oil is a healthier choice.

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

Another sample menu for those asking.

[420mike Senior Member Find all posts View Profile Close 420mike]

I prefer avocado oil and coconut oil over them all

[PartyHard Member Find all posts View Profile Close PartyHard]

I prefer avocado oil and coconut oil over them all

Any oil is fine, I just love to eat!