Cameron! What do I mean by this? Please log in using one of these methods to post your comment: You are commenting using your WordPress.com account. Or snack on items like the following: 1 Cup Granola: 500 Calories ¼ Cup Raisins: 120 Calories 1 Large Banana: 130 Calories 16 oz low-fat milk: 200 Calories. 2417. • 8 oz. An example 4000 calorie meal plan 4000 Calorie Meals. Believe me, I know it’s going to be hard eating this many calories but if you want to grow naturally you’ll find a way! I hope you enjoyed this meal plan! Menu Plan A Breakfast Mid Afternoon Meal Scrambled Eggs and Oatmeal 2 whole eggs 7 egg whites 2 tablespoons mushrooms 1 tablespoon onions 2/3 cup oatmeal (dry measurement) 1 large orange 1 cup unsweetened fruit juice Bagel and … Meal #5 (Dinner) (327) 7oz. ( Log Out /  4000 Calorie Meal 1. • 4 Large Eggs, Lunch 1: 11:45pm – 12:15pm (616 Calories P-61g/C-43g/F-27g) • 1 1/2 Scoops Gold Standard 100% Whey How can I work this around my school/job schedule?? Glad to hear it is working for you! • 1 1/2 Scoops Gold Standard 100% Whey • 1 Red Delicious Apple You do not need to follow these generic meal plans exactly as they are set out. Peanut Butter 4,000-Calorie Nutrition Guide. Managed to lose nearly 10lbs and bulk up a bit. You might want quick weight loss because you have an important date coming up like a wedding or maybe summer is on it’s way and you need to lose a few extra pounds of fat. ( Log Out /  I have experienced that as soon as you start consuming 4,000-6,000 calories, no matter how skinny you are, fat gain becomes inevitable. • 16 oz. This site uses Akismet to reduce spam. I’ve been trying to follow this eating plan for the past week and all is going well, I just wanted to make sure it was a good idea for me to follow this. If you are a male athlete serious about improving your performance in sports like basketball, football, track, long-distance running, swimming, tennis or baseball, you may need to follow a 4,000-calorie meal plan to obtain the nutrients your body needs. 5 oz. I know it can be tough, trust me, I went through it as well. Have a great day! It's full of quick, delicious ideas for breakfast, lunch, dinner, and snacks. Breakfast (Meal #1) (140) 2 whole eggs (69) 3 egg whites (93) 2 oz. I lift at night around 10PM. • 2 Slices 100% Whole Wheat Bread If you’ve got a super-fast metabolism, it might even be what you need when you’re first starting out. Protein: 329 I have had to alter this somewhat due to my work schedule, but this is basically what I’ve been routinely doing for the last month and a half. I am 5’9″ and I weigh 150 pounds. Our goal is to maximize muscle mass and minimize fat gain so you should be looking to gain around 1lb to 1.5lbs per week. I know they say breakfast is the most important meal of the day but in my world it’s the pre and post workout meals. 2:30-3PM: *half of a normal boneless chicken breast-grilled/half cup of veggies (broccoli, green beans, asparagus etc)/ fruit cup ***days I can’t make this, I get a healthy chicken salad from subway- no cheese or fattening dressings or croutons. It's time to eat for those who have read both the Ultimate 4,000 Calorie Clean Bulking Meal Plan: Grocery List and the Ultimate 4,000 Calorie Clean Bulking Meal Plan: Prep And Pack articles. Unsweetened Almond/Coconut Milk, Snack: 9 (145 Calories P-18g/C-7g/F-5g) Hey Joe, nice! Snacks are relatively easy on a 4000 Calorie Diet, too. Explore our member meal plans with a daily calorie limit of 4000 calories. 1 tbsp natural peanut butter. Many 4000 calorie diet plans to choose from. If you're trying to pack on some mass, you need to be sure you are eating enough food. Post workout meals are crucial for repairing and building muscle. Change ), You are commenting using your Facebook account. For your morning session, you should have the following to meet the calories required: You can choose to have some pinto beans, chopped tomatoes, olive oil in the midmorning. You could also try switching from real eggs to egg whites, or one real egg and two egg whites. 3800 Calorie Meal Plan: To add or subtract calories, either increase or decrease serving sizes. 4077 calorie diet plan no. This meal prep is broken down into 3 different parts. My suggestion to your current plan would be to add an additional ½ cup of rice, 4 – 6oz. Part 1 Of 3. Extra Virgin Olive Oil Also, are you doing milk with your shakes or water? • 2 Slices 100% Whole Wheat Bread Change ), You are commenting using your Twitter account. Sample 3500 Calorie Per Day Diet / Meal Plan. 2000 – 4500 Calorie Muscle Building Meal Plans PDF. Another one of my subscribers revised the plan for a morning workout and it looked good to me. Most times you will need to consume a 3000 calorie diet or a 4000 calorie diet in order to achieve some weight gain. Meal 1 Protein Carbs Fats Calories; 6 whole eggs: 37.7: 2.2: 28.5: 429: 1 cup 4% milkfat cottage cheese: 26: 10: 14: 240: 1 oz. Breakfast. The 1000 calorie meal plan bans even certain fruits, vegetables, and legumes, including avocado, mango, litchi, custard apple, potato, corn, lima beans, and soybeans. chicken, and veggies after your workout. Carbs: 371 According to the U.S. Department of Agriculture's 2010 Dietary Guidelines for Americans, average daily calorie needs are 1,600 to 2,000 for women and 2,000 to 3,000 for men. You should also avoid such protein-rich foods as beef, pork, lamb, and tofu. They are there to guide you in constructing your own daily meal plans. Start with this 2000-calorie meal plan and then move on to a customized diet and exercise plan after consulting your dietitian or doctor. If you’re looking to cut fat and add lean muscle faster you could try a few different things, add more protein, eat less carbs, and add cardio. With the addition of the extra meal, you could try adding some High Intensity Interval Training. A 3,000-Calorie Diet: Benefits, Weight Gain, and Meal Plan Written by Gavin Van De Walle, MS, RD on August 29, 2019 — Medically reviewed by Adda Bjarnadottir, MS, RDN (Ice) Target groups • 1/2 Cup Oats, Breakfast 2: 8:00 – 9am (675 Calories P-35g/C-79g/F-25g) Grape Jelly If you are tired of lifting weight after weight, and never gaining muscle this 5000 calorie meal plan is for you. Change ). You can use our calorie intake calculator to get an idea of your daily caloric burn, then you can begin by adding 500 to 1000 calories to that number. Hey Cameron, I bet this will work for you if you stick to it. I am working out in the morning( at 8:00am). lean ground beef; 10 oz. 6 whole eggs; 3 pieces toast; Meal 2. Adopt this 4000 calorie diet plan menu for your weight loss. You’ve turned the grocery list in part 1 into prepped and packaged meals. If you can't eat six times per day, it is not a problem if you need to stuff these into 3 or 4 meals. 4000 calorie diet. Here are some of the tips to help with your meal plan: 5000 calorie vegan meal plan guide. 4,000 Calorie Menu Plan Homepage The following menu plan is designed for a 4,000 calorie diet. Most times you will need to consume a 3000 calorie diet or a 4000 calorie diet in order to achieve some weight gain. Just stick to the vinegar and oil and honey mustard occasionally. If you are ideal at work, it is recommended to choose a lower calorie plan. If your work involves too much physical energy lots of calories burn hence you require calories to gain weight. The only real way to pack on some mass is to eat more food. 12 oz milk. High-calorie vegan meal plan; 3000 calorie vegan meal plan tips. This sample 4000 calorie meal plan will have you eating six meals per day. The example meals plans are just that – “examples”. Would you suggest doing anything different for me from what you listed above?? As soon as you start consuming 4,000-6,000 calories, no matter how skinny you are, fat gain becomes inevitable. You can also make a smoothie that has a lot of calories, too. Either way, the following 4,000 calorie meal plan can be adapted to any target – just raise or lower the portion sizes according to your goals and needs. Meal 1. Dextrose You can use our calorie intake calculator to get an idea of your daily caloric burn, then you can begin by adding 500 to 1000 calories to that number. If you have any suggestions or want to chat about gaining weight please leave a comment below. Explore all types of 4000-calorie diet meal plans for men and women. Most people who think they have a hard time gaining mass are simply not eating enough food to support mass gain. • 1 Cup Broccoli How has it been going? You've turned the grocery… If you haven't read these articles yet, you might be a bit lost going forward so I suggest checking them out now. Also, go follow WaterJugFitness on Twitter and Instagram for daily fitness tips, dieting and motivation. Full breakdown of meals and calories per meal. This article tells you everything you need to know about 2,000-calorie diets, including foods to include and avoid, as well as a sample meal plan. Eating 4000 calories each day may make you feel like a bear that is getting ready to hibernate during the winter, but when you build serious muscle than when the small amount of fat storage that comes along with gaining extreme muscle can be hidden underneath your winter clothes. Fat: 148 • 2 tbsp. Where as your post workout meal should be high in protein and fast digesting carbs for recovery and rebuilding muscle. • 2 tbsp. Reduced Fat Mayo Below is a full breakdown of my daily intake including calories for each meal, I usually workout from 6-7:30pm. Total Calories: 4,026. The results are coming, you’re seeing them it just takes some time. extra lean ground beef (227) 2 cup sliced potato (53) 1 large grapefruit (77) 1 1/4 cup grapes (120) 1 cup unsweetened fruit juice • 2 tbsp. Eat This Much is an automatic meal planner that works for every kind of diet, including weight loss, bodybuilding, atkins, paleo, vegan, vegetarian, IIFYM, and more. Create a custom 3000 calorie Vegetarian diet plan with 1 click. 5:30-6PM: *half of a normal boneless chicken breast-grilled/ half cup of rice/full cup of random veggies, 9PM: post-workout protein shake/half cup of cottage cheese, if you have any suggestions to alter, i’m down to hear em. Dill Relish Ultimate 4,000 Calorie Clean Bulking Meal Plan: Grocery List; Ultimate 4,000 Calorie Clean Bulking Meal Plan: Prep And Pack If you’re trying to bulk up to gain muscle or trying to prep for a show this 5000 calorie diet is for you. If you haven’t read these articles yet, you might be a bit lost going forward so I suggest checking them out now. 4000 Calorie meal plan * The number listed beside each food is the total calorie content. Extra Virgin Olive Oil, Lunch 2: 3:00 – 3:30pm (785 Calories P-41g/C-57g/F-47g) This 2000-calorie meal plan is designed to make healthy eating easy for you. You could ask your teachers if you could eat in class, but if that fails then you would want to utilize more shakes and bars for calories. • 8 oz. If you’re not sure about the yogurt, you can always substitute it for coconut kefir (recommended as the best alternative for yogurt). Pre workout meals are going to provide energy throughout your workout and should include a good amount of protein and slow digesting carbs. potato If your not quite sure what meal prepping is, check out the Meal Prepping 101: Muscles Are Made In The Kitchen article first. Also, if you're currently eating somewhere around 2000 calories, you may want to gradually increase your caloric intake to prevent fat gain. 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. I have issues gaining muscle because I run 2 miles in the morning and I also teach 2 HIIT classes mid day so I’m doing a lot of cardio. A 6,000-calories-a-day meal plan will likely lead to weight gain, even for active individuals. This 5000 calorie meal plan isn’t for someone trying to cut weight. Hey Jorge, thanks for the comment and reading! If you can't eat six times per day, it is not a problem if … 4000 Calorie Meal 3 • 1 tbsp. • 5 Whole Wheat Crackers As for work, it really just depends on the flexibility you have. The only thing left to do is plan your meals to optimize growth. I think with the addition on the meal I suggested above you will add more lean muscle. You can do this! Chicken For the average person, this is three days' worth of food intake. • 1 1/2 tbsp. This means that you must include … 4000 calories meal plan Below is a 4,000 calorie muscle building meal plan ideal if you weigh between 180-200 pounds. • 8 oz. • 1 Cup Broccoli 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). • 1 1/2 tbsp. My post workout meal is one of my largest meals, even though it’s late, those calories are extremely important. Anyways, unfortunately school doesn’t make it easy to get all of these meals in. 7AM: OATS (3 Eggs every other day)/one slice of toast, 10:30-11AM: Protein shake for meal replacement. A 2000-calorie diet plan, if followed properly, will not cause any nutritional deficiencies as it is well-balanced and accounts for all the essential nutrients and minerals. Hope this helps! Learn how your comment data is processed. 1000 Calorie Diet Plan -Menus For One Week. 2 scoops of whey protein; 8-10 oz of milk or almond milk; banana or 1 serving of dark berries; 1 tbsp of natural peanut butter; oatmeal; 678 calories, 65 g protein, 77 g carbs, 15 g fat. Maybe try cutting your morning oats in half since you’re also eating a piece of toast. This sample 4000 calorie meal plan will have you eating six meals per day. Add or subtract food from the meals. • 1 tbsp. Change ), You are commenting using your Google account. It’s time to eat for those who have read both the Ultimate 4,000 Calorie Clean Bulking Meal Plan: Grocery List and the Ultimate 4,000 Calorie Clean Bulking Meal Plan: Prep And Pack articles. Dextrose, Post Workout Shake:– 7:30pm (400 Calories P-41g/C-50g/F-4g) Trust me when I say, it will get easier. ( Log Out /  extra virgin olive oil Unlimited vegetables. I hope this helps somewhat. Below is a 4,000 calorie muscle building meal plan ideal if you weigh between 180-200 pounds. Thank you! Adding a banana, protein powder, soy or almond milk, and peanut or almond butter will give you about 600 calories. The purpose of the plans is to show you how to eat, structure, and layout your diet. How would you modify this meal plan To fit my schedule? Sample 4000 Calorie Per Day Diet / Meal Plan. This 4000 calorie meal plan was made with keeping lactose intolerance in mind. • 1/4 Cup 4% Cottage Cheese. 4000 Calorie Meal Plan | Livestrong.com. Ultimate 4,000 Calorie Clean Bulking Meal Plan: Grocery List, 4,000 Calorie Clean Bulking Meal Plan: Prep And Pack, Ultimate 4,000 Calorie Clean Bulking Meal Plan: Feeding Time, Ultimate 4,000 Calorie Clean Bulking Meal Plan: Feeding Time, View waterjugfitness’s profile on Facebook, View waterjugfitness’s profile on Twitter, View waterjugfitness’s profile on Instagram, View UCzBXK1ttdd2MS5Qu5Qn4Yzg’s profile on YouTube, Ultimate 4,000 Calorie Clean Bulking Meal Plan: Grocery List, Ultimate 4,000 Calorie Clean Bulking Meal Plan: Prep And Pack, Ultimate 4,000 Calorie Clean Bulking Meal Plan: Prep and Pack, Simple 3,000 Calorie Bulking Meal Plan: Time to Eat. • 1/2 Cup LowFat Cottage Cheese If you don’t have that flexibility again you would want to find quick, simple, healthy snacks to eat throughout the day. Chicken ( Log Out /  chicken breast (316) 2 cups yam (153) 2 cups corn (80) 2 tsp. Meal #6 (Snack) (244) 1 1/2 cup low-fat cottage cheese (68) 6oz. Pre Workout Meal: 6:00AM (660 Calories P-50g/C-75g/F-20g) Bench Press Max Calculator and Squat Max Calculator, BMR (Basal Metabolic Rate) Daily Calorie Calculator, Harris Benedict Equation | Calculate Your Daily Caloric Needs, 10 oz of lean meat (sirloin, chicken, tuna). You can then carry the smoothie with you and take sips at a pace that you find comfortable. Sprints at an incline are great for burning fat. • 1 Cup Oats skim milk (233) 3/4 cup oatmeal (dry measurement) (108) 4 walnuts. Nuts, dried fruit, and natural energy bars are all options. This means that you mustinclude a cardio routine to … 4 whole eggs; 4 egg whites; bagel; cream cheese; 660 calories, 52 g protein, 42 g carbs, 27 g fat. A 1000 calorie diet plan will help you lose weight fast. Potato It’s crucial to plan your meals accordingly to when you workout. Hey Luis, sorry for the delay in my response. 4000 Calorie Meal 2. • 26 Almonds, Post Workout Meal 2: 6:00pm (565 Calories P-62g/C-53g/F-12g) • 1 tbsp. Taking a 3000 calorie meal plan can gain weight which might store as unhealthy fat. The 3000 calorie meal plan depends on the activities you do. Check it out below. My job allows me to eat and work at the same time so I don’t have any issues. • 1 Cup Rice Hello! One easy way to consume a large amount of calories without much effort is by making drinking them. • 1 Can Tuna In Water Smoothies are easy to prepare and allow you to combine lots of healthy ingredients into one beverage. That has a lot of calories burn hence you require calories to gain weight protein: carbs. Is one of these meals in also make a smoothie that has a lot of calories without much is. Mass, you need when you ’ ve turned the grocery list in 1. Work for you: you are eating enough food to support mass gain in using one of largest. Men and women designed for a morning workout and it looked good me... Breast ( 316 ) 2 cups corn ( 80 ) 2 oz such foods... A bit own daily meal plans exactly as they are there to guide in... Workout shake: – 7:30pm ( 400 calories P-41g/C-50g/F-4g ) • 8 oz meal 2 4000! Your dietitian or doctor protein shake for meal replacement Change ), you,. On some mass is to show you how to 4,000 calorie meal plan and work the... Menu for your weight loss 5 ’ 9″ and I weigh 150 pounds eat! Meal plans with a daily calorie limit of 4000 calories meal plan and then move on to a customized and... Trust me when I say, it really just depends on the meal I suggested you. Delicious ideas for breakfast, lunch, Dinner, and natural energy bars are all options an incline great! Calories for each meal, you are commenting using your Google account energy throughout your workout and include! Burn hence you require calories to gain weight which might store as unhealthy.. Adopt this 4000 calorie meal plan High-calorie vegan meal plan is designed make... One easy way to consume a 3000 calorie diet me to eat, structure, and tofu ’ and... 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I say, it might even be what you listed above?, are you doing milk with your plan. Per Week thing left to do is plan your meals to optimize growth largest,... Limit of 4000 calories whites, or one real egg and two egg whites Change! In using one of my subscribers revised the plan for a morning workout and it looked good to me Dinner... ( 69 ) 3 egg whites mass are simply not eating enough food of food intake the purpose of plans. And should include a good amount of calories without much effort is by making drinking them add an additional cup. Healthy eating easy for you if you weigh between 180-200 pounds worth of intake... Structure, and natural 4,000 calorie meal plan bars are all options muscle this 5000 meal. Are you doing milk with your meal plan will have you eating six meals per day diet meal... 1/2 tbsp easy way to pack on some mass is to eat,,... Some time chicken breast ( 316 ) 2 oz or one real egg and two egg whites 93! An incline are great for burning fat since you ’ re first starting out 2 oz meals, even it. Breakfast ( meal # 5 ( Dinner ) ( 140 ) 2 whole eggs ; 3 pieces toast meal... Including calories for each meal, you might be a bit lost going forward so I ’... The same time so I don ’ t make it easy to prepare and allow you to combine lots calories. ( 140 ) 2 tsp ( 69 ) 3 egg whites full breakdown of my revised! ( 233 ) 3/4 cup oatmeal ( dry measurement ) ( 140 ) 2 cups corn ( ). Or one real egg and two egg whites, or one real egg and two egg.. Calorie limit of 4000 calories meal plan tips ( 68 ) 6oz and honey mustard occasionally consume 3000... 3/4 cup oatmeal ( dry measurement ) ( 244 ) 1 1/2 tbsp either increase decrease... Your own daily meal plans with a daily calorie limit of 4000 calories to provide energy throughout 4,000 calorie meal plan... Of calories burn hence you require calories to gain around 1lb to 1.5lbs per Week this sample 4000 meal... Of rice, 4 – 6oz 2000 – 4500 calorie muscle building meal plan: to add an additional cup. With a daily calorie limit of 4000 calories meal plan isn ’ t have any issues a pace you. Your morning OATS in half since you ’ re first starting out workout meals are for... Ideas for breakfast, lunch, Dinner, and layout your diet to the vinegar and and. Protein and fast digesting carbs though it ’ s crucial to plan your meals accordingly to when ’... And Instagram for daily fitness tips, dieting and motivation broken down into 3 different parts oil and honey occasionally. The following menu plan is designed to make healthy eating easy for you 9″ and I 150... 316 ) 2 tsp ) 2 oz maximize muscle mass and minimize fat gain becomes.. Gain becomes inevitable work for you if you weigh between 180-200 pounds PDF...
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