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03-26-2017, 04:08 PM
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Sample 4500 Calorie Bulker Diet Menu
Sample 4500 Calorie Bulker Diet Menu
Here's a sample of a 4500 calorie lean bulking diet..Eating this many calories isn't 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 =35g's carbs 1 Cup Oatmeal =52g's carbs 2 Cups 1% Milk =22g's carbs Multivitamin/mineral supplement 2 Tablespoons Flax Seed oil Protein = 51g's Carbs = 49g's no, more like 110g's Fat = 35g's Total Calories = 1,000 Meal #2 3oz Peanuts 2 Cans Tuna 1 cup Broccoli Protein = 84g's Carbs = 15g's Fat = 48g's Total Calories = 780 Meal #3 8oz Grilled Chicken Breast 1 1/2 Half Cups Brown Rice 1 cup Broccoli/Spinach Protein = 50g's Carbs = 76g's Fat = 6g's Total Calories = 540 Meal #4 7oz Sirloin Steak 2 Potatoes- Sweet 1 cup Broccoli/Spinach Protein = 60g's Carbs = 26g's Fat = 18g's Total Calories = 600 Meal #5 (Pre-Workout) 8oz Grilled Chicken Breast ½ Cup Brown Rice 1 Rice Cake (with Peanut Butter) 2 Bananas Protein = 60g's Carbs = 90g's Fat = 8g's 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 = 60g's Carbs = 50g's Fat = 7g's Total Calories = 780 Meal #7 (Just before bed) 8oz Cottage Cheese (Lowfat) 2 Tablespoons Flax Seed oil Protein = 24g's Carbs = 8g's Fat = 4g's Total Calories = 160
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FREEDOM IS SOMETHING TAKEN 
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