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SAMPLE 4K CALORIE DIET
Here is a simple example day. I have included a rough guide to calories, protein and carbohydrate levels – bodybuilding is not a maths class after all – and your diet doesn't have to be either!
The bodybuilder in question has 200lbs of lean mass by rough estimate and trains in the evening.
Meal One:
10 oz of egg whites – 25g protein
30g whey shake – 25g (at least)
3.5 oz oatmeal – 80g carbs
2 slices of granary toast – 35g carbs
Add in some cheese and vegetables to make an omelette with the egg, raisins, and honey to taste in the oats (made in water) with a splash of skimmed milk to taste, and low fat spread on the toast
Add beverage of choice and that's around 600 calories for Breakfast
Meal Two:
7 oz cooked chicken – approx 45g protein
4.5 oz brown rice – approx 100g carbs
Some vegetables mixed in, splash of something to help it down the hatch
Add a piece of fruit
And that's in the region of 650 calories depending on what you add.
Meal Three:
12 Ounces tuna – 40g protein
6oz wholewheat pasta 100g carbs
Add a bowl of salad and some extra light mayo mixed in with the tuna and pasta with a nice dressing on the salad
And you have another 600+ calories
Meal four:
Same as Meal Two or Meal 3
Post Workout Shake
50g whey protein
50g dextrose
In water, down the hatch
Meal Five – less than an hour later:
7oz steak – 45g protein
9oz sweet potato – 100g carbohydrates (make nice baked fries or wedges with these – especially if you melt mozzarella on them before you serve)
Add in heaps of veg and your condiment or sauce – another 600 calories
Final meal of the day:
9oz salmon – 40g protein
3.5oz cottage cheese – 10g protein
4 slices of granary bread – 70g carbs
Another 600 calories or so in that meal
The totals are
Calories at least 4000
Protein – 315
Carbs – 640
If you are not training then add a meal to suit your requirements instead of the post workout shake – for some this means their mealtimes vary between training and non training days, which is a good little bit of variation too.
And that's bulking in a rather muscular nutshell!
Here is a simple example day. I have included a rough guide to calories, protein and carbohydrate levels – bodybuilding is not a maths class after all – and your diet doesn't have to be either!
The bodybuilder in question has 200lbs of lean mass by rough estimate and trains in the evening.
Meal One:
10 oz of egg whites – 25g protein
30g whey shake – 25g (at least)
3.5 oz oatmeal – 80g carbs
2 slices of granary toast – 35g carbs
Add in some cheese and vegetables to make an omelette with the egg, raisins, and honey to taste in the oats (made in water) with a splash of skimmed milk to taste, and low fat spread on the toast
Add beverage of choice and that's around 600 calories for Breakfast
Meal Two:
7 oz cooked chicken – approx 45g protein
4.5 oz brown rice – approx 100g carbs
Some vegetables mixed in, splash of something to help it down the hatch
Add a piece of fruit
And that's in the region of 650 calories depending on what you add.
Meal Three:
12 Ounces tuna – 40g protein
6oz wholewheat pasta 100g carbs
Add a bowl of salad and some extra light mayo mixed in with the tuna and pasta with a nice dressing on the salad
And you have another 600+ calories
Meal four:
Same as Meal Two or Meal 3
Post Workout Shake
50g whey protein
50g dextrose
In water, down the hatch
Meal Five – less than an hour later:
7oz steak – 45g protein
9oz sweet potato – 100g carbohydrates (make nice baked fries or wedges with these – especially if you melt mozzarella on them before you serve)
Add in heaps of veg and your condiment or sauce – another 600 calories
Final meal of the day:
9oz salmon – 40g protein
3.5oz cottage cheese – 10g protein
4 slices of granary bread – 70g carbs
Another 600 calories or so in that meal
The totals are
Calories at least 4000
Protein – 315
Carbs – 640
If you are not training then add a meal to suit your requirements instead of the post workout shake – for some this means their mealtimes vary between training and non training days, which is a good little bit of variation too.
And that's bulking in a rather muscular nutshell!
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