As seen above, eating 4000 calories a day would most likely be quite hard for the average man or woman. If adding 300 – 500 calories a day does not level out to 4000 calories a day, then this means that you will be adding weight at a very fast rate. You may think you know all the basic fundamentals for muscle development. You don’t need a belly problem once you start bulking with food and in the gym so proportional eating is essential. Breakfast: 2.5 cups of Raisin Bran with 1 cup 2% Milk, 1 Banana, 2 cups of Orange Juice, 1 cup Chocolate Milk. Fats: 16 g. Proteins: 15 g. Carbs: 63 g. 1 cup plant tuna, 4 tbsp vegan mayo, 800 g cooked whole wheat fusilli pasta. You can use the following tips to help you eat this much food without feeling like you are stuffing yourself. BetterMe app is a foolproof way to go from zero to a weight loss hero in a safe and sustainable way! 1. Fats: 36 g. Proteins: 90 g. Carbs: 114 g. 500 g low-fat yogurt, 124 g sliced bananas, 100 g granola, 20 g peanut butter. In my second challenge I ate a high carb low fat diet … Olympic winner Michael Phelps once confessed to eating 12,000 calories a day before his Olympic competition (, A 4000 does not mean that you should indulge in all the pizza and burgers that you can find. An average person consumes 2000 calories per day to maintain his or her weight. Breakfast (Meal #1) (140) 2 whole eggs (69) 3 egg whites (93) 2 … How Much Muscle Weight Can You Gain in a Month? Cals: 705. Popular snack options include nuts, peanut butter, cheese, dried fruits, and avocados. Fats: 7 g. Proteins: 26 g. Carbs: 4 g. 1 cup rolled oats, 1 medium-sized red apple, 4 large boiled eggs. Or better yet, have you ever considered what eating 4000 calories a day would do to your body? Try eating calorie-dense meals in five to six meals (or more a day) to prevent this. Cals: 612. This way they can beef up as well and look like those human giants that walk up and down your gym. To opt for such a weight loss plan, you have probably tried everything else without success. A lot of men won’t even need this many nutrients. Whole grains help reduce the risk of heart disease, type 2 diabetes, obesity, and some forms of cancer (13). – Depending on the type and intensity of the sport, these athletes could end up consuming 3000 to 8000 calories a day or more. So you want to go on a 30-day low-carb meal plan, perhaps to lose weight? Better mood, stronger muscles and endurance are just some. Create a custom 3500 calorie diet plan with 1 click. Fats: 80 g. Proteins: 285 g. Carbs: 540 g. Calories: 4010. Lean Muscle Diet: The Answer To Your Lean Muscle Gain Questions. As a writer, her goal is to educate her readers about the ways they can reprogram themselves to enjoy exercise, as well as break free from bad eating habits. Fats are Your Friend With The 4,000 Calorie Diet. A licensed physician should be consulted for diagnosis and treatment of any medical conditions. Oatmeal … YOU MIGHT FIND THIS INTERESTING AS WELL: 3000 Calorie Meal Plan. Red Delicious Apples – $2.99; Old Fashioned … Naturally you cannot... Do you want to lose weight, fit into that dress hanging in the back of your closet, or those jeans that no longer go past your thighs, feel more energized or even gain muscle? This 5000 calorie meal plan isn’t for someone trying to cut weight. Remember that excess weight gain could lead to obesity which increases the risk of high blood pressure, type 2 diabetes, coronary heart disease, stroke, gallbladder disease, osteoarthritis, sleep apnea, and breathing problems (12). 0. Natural Peanut Butter – 1. Fats: 5 g. Proteins: 21 g. Carbs: 7 g. Total Intake for the Day: Calories: 3933. Sticking to a healthy diet based on your health needs, allergies and preferences is a great idea, however when combined with a workout plan that meets your goals, it might bring you significant benefits. The table below shows a balanced plan for achieving a 5000 calorie intake per day. Cals: 4020. Fats: 7 g. Proteins: 62 g. Carbs: 5 g. 1/2 cup low-fat cottage cheese and 1/4 cup 4% cottage cheese. … Your smoothies could be made using some milk, fruit, nuts, green vegetables, and seeds; making them healthy, calorie, and nutrient-dense. The plan is a full two day menu divided into menu A and B complete with cooking … Cals: 505. Rice, oatmeal, chicken breast and other bodybuilding staples are nutrient-dense, but they’re not calorie … Eat This Much is an automatic meal planner that works for every kind of diet, including weight loss, bodybuilding, atkins, paleo, vegan, vegetarian, … 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). 5000 Calorie Diet: What Is Clean Bulking And How Do You Get Started? You don’t need a belly problem once you start bulking with food and in the gym so proportional eating is essential. Barries/Banana - 150 calories - 38 carbs. Basketball, football, and rugby players – They may need to consume anywhere from 3000 to 4500 calories … However, eating 4000 calories a day on a healthy meal plan can be quite daunting as the volume of food you have to ingest is quite a lot. Lat Workouts to Give You That Desired Look, Copyright © 2021 | MH Magazine WordPress Theme by MH Themes, We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. 8-10 oz of ground beef or turkey; 1 serving … You any insight into how david got his vert from 27-40 and bench from 275-385? Smoothies are among the most popular drinks today. These come from sources such as tempeh, seitan, tofu, legumes, lentils, and hemp seeds, among others (14). Fats: 4 g. Proteins: 0 g. Carbs: 12 g. 1 cup rolled oats, 1 tbsp chia seeds, 1 cup almond milk, 1 and a half tsp peanut butter. Therefore, a well-balanced 4000 calorie diet is essentially important. Fats: 12 g. Proteins: 711 g. Carbs: 159 g. 226 g cooked ground beef, 200 g uncooked basmati rice, 1 slice low-fat cheese. It can be quite easy to reach 4000 calories a day if you are filling up on unhealthy, fast foods as they are loaded with calories and fats. Cals: 377. Skim Milk 12 oz Just lifting heavy will not give you the required body shape and size that you need as a diet is one of the most important components of changing body size. Endurance athletes such as cyclists, swimming competitors, marathon runners, rowers, etc. But only if the snacks are healthy. Unless you are among the athletes whose rigorous training burns up to 8000 calories a day or more, you can not burn 4000 calories a day. You need a well-balanced diet with portions of food to acquire the right portions of protein, fat, carbohydrates and minerals in order to achieve a big body which looks good as well. Basketball, football, and rugby players – They may need to consume anywhere from 3000 to 4500 calories a day (7). You probably don’t want to go from 3,000 to 5,000 calories… Fats: 80 g. Proteins: 285 g. Carbs: 540 g. 1 cup black coffee and 1/4 cup dairy-free soy creamer. I am currently based in Lusaka, Zambia after my Peace Corps service was cut short due to the COVID-19 pandemic and looking for some meaningful work to do as I figure out next steps. 1 Doctor+Nutritionist, have told me that i should be eating 4000-5000 calories a day, and that Nutrition does not matter in the least at the moment (until i get to a safe weight), and even that "unhealthy/fast food/sugar ladden snacks" are foods i cant/should eat, even though they are empty calories. Fats: 13 g. Proteins: 30 g. Carbs: 117 g. Cals: 406. Your search for a solution may have pushed you into trying all kinds of diets like the Military Diet, Keto Diet, and the Vegan Diet, but unfortunately, none of these may have worked for... An intermittent fasting meal plan example is like the Holy Grail to many people trying this eating plan for the first time. Finding a weight loss plan that works for you... Do you want to lose weight fast? ). Meal Plans Olympic winner Michael Phelps once confessed to eating 12,000 calories a day before his Olympic competition (7). Do you need to consume 4000 calories a day? LEGENDS MEDIA STORE: https://legends.media/Finally getting around to making this full day of eating video! sctHl.parentNode.insertBefore(sct, sctHl); adding in 2 shake meals. })(); February 12, 2017 She believes that everyone should take an interest in health and fitness, as not only do they improve your way of life, but they can also have a significant impact on your health. That is not a bad idea. 4 Egg whites 1 scoop whey protein and 2 cups unsweetened almond milk. If someone says to you that you should eat four fast food meals a day to get up to the 5000 calorie mark per day, he is out of his mind. Fats: 8 g. Proteins: 17 g. Carbs: 68 g. Total Intake for the Day: Calories: 4010. Choose sweet potatoes over white ones, and stay away … isSSL = 'https:' == document.location.protocol; If you are looking to add a couple of pounds, healthy and gradual weight gain  allows you to add 1 to 2 pounds per week. They are also higher in calories than most plant-based options meaning they will help you reach your 4000 calories a day goal faster. Brown rice Fats: 20 g. Proteins: 58 g. Carbs: 107 g. 250 g blueberries, 484 g bananas (about 4 large bananas), 200 g egg whites, 200 g oat milk, 60 g whey protein. Fruitarian Diet: Is Eating ‘Nature’s Candy’ For Breakfast, Lunch, And Dinner Healthy? Ultimate 4,000 Calorie Clean Bulking Meal Plan: Prep And Pack; Ultimate 4,000 Calorie Clean Bulking Meal Plan: Feeding Time; Grocery List. The table below shows a balanced plan for achieving a 5000 calorie intake per day. BetterMe does not provide medical advice, diagnosis, or treatment, It is estimated that the average woman requires 1600 to 2000 calories a day to maintain her weight while the average man requires 2000 to 3000 calories a day as a norm. Basically every meal prep I've seen on here is sub 2000 calories a day. 1500 Calorie Vegetarian Meal Plan: Turning The Idea Of Plant-Based Weight Loss On Its Head. Cals: 178. Cals: 840. Fats: 139 g. Proteins: 319 g. Carbs: 379 g. Calories: 4020. No, you do not. Morning Snack: 1 Bagel with 2 tablespoons Peanut Butter, 2 … Check out the 20 Minute Full Body Workout at Home below. How Many Calories Do Olympic Athletes Need? Determine your calorie target, then click here: Customized Meal Plans to Gain Size and Definition. If you are looking to gain weight through muscle gain, then a 4000 calories a day bulking meal plan combined with working out could lead to you gaining about 2.5 pounds of muscle per month. If you tend to let yourself off the hook, raise the white flag when things get tougher than you expected, send yourself on an unconscious binge-eating trip – BetterMe app is here to help you leave all of these sabotaging habits in the past! When it comes to gaining lean muscle mass, most of us usually think we have this in the bag. 30 Day Low-Carb Meal Plan: Is The Low-Carb Craze Worth A Shot? Oatmeal, Protein Powder 2 scoops Whole wheat pasta Such an eating plan should include. This is achieved by an increase of 300 to 500 calories a day (10). Remember that excess weight gain could lead to obesity which increases the risk of high blood pressure, type 2 diabetes, coronary heart disease, stroke, gallbladder disease, osteoarthritis, sleep apnea, and breathing problems (, If you are looking to gain weight through muscle gain, then a 4000 calories a day bulking meal plan combined with working out could lead to you gaining about 2.5 pounds of muscle per month. With this diet, you can eat as much as you want. This article is intended for general informational purposes only and does not address individual circumstances. They are packed with nutrients such as protein, fiber. While junk food would make the process much easier, it could lead to side effects such as (, Increased risk of insulin resistance, type 2 diabetes, and unwanted weight gain, An increase in LDL (bad cholesterol) and lowering of HDL (good cholesterol) in the body which increases the risk of cardiovascular disease, Elevated pressure leading to heart conditions due to high sodium levels in such foods, Increased risk of depression and reproductive issued, They can lower blood pressure, reduce the risk of heart disease and stroke, help prevent some types of cancer, lower the risk of eye and digestive problems, and positively affect your blood sugar (, Great examples include spinach, Swiss chard, kale, Romaine lettuce, and collard green. 12 oz sirloin steak; 2 servings of rice; sweet potato; 1323 calories, 143 g protein, 104 g carbs, 32 g fat. BodyBuilding by John Oatmeal, Top Sirloin Steak – 12 ounces 5,000 Calorie Diet. Consume at least 500 calories on top of that each day to ensure consistent weight gain in your bulking diet. If you go to a fast-food restaurant, grocery store, or even a coffee shop, chances are you’ll see smoothie options. Im struggling to find healthy meals that will get me to my goal of 5000 calories a day. If I eat 4000 calories a day how much weight will I gain? Putting it all together: a 5,000-calorie day for less than $10. The more you workout and the more you want to gain the more calories you’re going to have to intake. That’s like attempting a 5-day … During one of the periods, the bodybuilder tries to add as much muscle as they possibly can while in the other period they try to get as lean as... BetterMe. YOU MAY FIND THIS POST INTERESTING AS WELL: 4000 Calorie Meal Plan. If adding 300 – 500 calories a day does not level out to 4000 calories a day, then this means that you will be adding weight at a very fast rate. The Health Effects of Overweight and Obesity, Tips for Reaping the Benefits of Whole Grains. In my first challenge I ate a low carb high fat diet of real foods and after those 21 days I gained 1.3kg or 2.9lbs in weight but lost 3cm or 1.2ins from my waist. Add some nuts and seeds to your salads, top your rice with an egg, add an extra drizzle of oil to your salad, use some cheese on your meals or make some soups with milk instead of just water or broth. It’s time to eat for those who have read or watched both the Simple 3,000 Calorie Bulking Meal Plan: Grocery List and Simple 3,000 Calorie Bulking Meal Plan: Prep and Pack.If you … Banana Protein - 24 protein, 1 fat, 1 carb. Protein is essential in a 4000 calories a day meal plan as it contributes to greater strength and muscle mass gains when coupled with resistance exercise (6). var sct = document.createElement("script"), Cals: 85. They are as follows. Clare is an excellent and experienced writer who has a great interest in nutrition, weight loss, and working out. The important thing to remember is that there should be a three-hour difference between each meal. You might discover that you’ve been grossly under-eating. Fats: 38 g. Proteins: 28 g. Carbs: 102 g. 4 medium-sized bananas, 1 cup unsweetened almond milk, 1 and a half cups unsweetened coconut milk, 1 scoop plant protein powder, 1 tbsp turmeric powder. These people will help you determine how much calories you can safely consume to help you achieve your goals without putting your health at risk. This would be my first freelance project, but I am a diligent worker and quite used to independent and self-motivated work. 5000 Calorie Meal 3. Sweet Potato, Grilled Salmon – 10 ounces 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. They can lower blood pressure, reduce the risk of heart disease and stroke, help prevent some types of cancer, lower the risk of eye and digestive problems, and positively affect your blood sugar (15). Cals: 861. Many pieces of research and subsequent personal experience prove that a 5000 calorie diet intake per day is enough to change the way your body looks only after a few weeks, just like those beefed up guys in your gym or your trainer. A 4000 does not mean that you should indulge in all the pizza and burgers that you can find. '&https=1' : '')+''; That’s pretty good for like $25 a week. If you’re having a hard time gaining muscle, take a look at my mass gaining post: 5,000 Calorie Meal Plan for Mass Gains with Macros by Body Type. Currently eating basically chicken rice and eggs. Peanut Butter For anyone looking to gain weight or muscle, it would be best to speak to a doctor or dietitian on the matter. 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