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03-28-2017, 08:32 PM
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Sample 4k calorie diet
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! Of course,this can always be changed to better suit your individual needs. 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 fat-free 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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FREEDOM IS SOMETHING TAKEN 
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