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4000 Calorie Meal Plan

4000 Calorie Meal Plan

Grits and EggsThe 4000 calorie meal plan is geared towards those wanting to gain muscle mass and strength. And it’s especially a great meal plan for hard gainers. The meals are healthy and packed with the nutrients you need for muscle growth and repair. Eating more calories will not only help you grow but you should also experience some massive strength gains as well.

If you’re on a mass gaining cycle, or just wanting to get stronger, this meal plan is certainly for you. But don’t be fooled by thinking this nutrition plan will make you fat. The meals below are loaded with high quality protein, plenty of carbohydrates from good sources, and essential fats. Obviously if you’re already overweight this probably isn’t the best meal plan for you. Or if fat loss is in any part of your current fitness goals, don’t bother with this plan. The 4000 calorie meal plan is strictly for those that want to get bigger and stronger.

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4000 Calorie Diet Meals

4000 Calorie Meal 1 Calories Protein Carbs Fat
4 Whole Eggs 320 28 0 20
4 Egg Whites 80 15 0 0
Bagel 210 8 42 2
Cream Cheese 50 1 0 5
Totals 660 52 42 27
4000 Calorie Meal 2 Calories Protein Carbs Fat
Protein Powder – 2 scoops 240 44 8 4
Skim Milk – 12 ounces 120 12 16 0
Banana 121 1 31 0
Natural Peanut Butter – 1 tablespoon 97 4 3 9
Oatmeal 100 4 19 2
Totals 678 65 77 15
4000 Calorie Meal 3 Calories Protein Carbs Fat
Top Sirloin Steak – 10 ounces 650 108 0 20
Brown Rice – 1 serving 220 6 40 4
Sweet Potato 103 2 24 0
Totals 973 116 64 24
4000 Calorie Meal 4 Calories Protein Carbs Fat
Protein Powder – 2 scoops 240 44 8 4
Skim Milk – 12 ounces 120 12 16 0
Banana 121 1 31 0
Peanut Butter – 1 teaspoon 97 4 3 9
Totals 578 61 58 13
4000 Calorie Meal 5 Calories Protein Carbs Fat
Grilled Salmon – 8 ounces 464 48 0 24
Brown Rice – 1 serving 220 6 40 4
Veggies/Small Salad 50 1 10 1
Totals 734 55 50 29
4000 Calorie Meal 6 Calories Protein Carbs Fat
Protein Powder – 2 scoops 240 44 8 4
Skim Milk – 12 ounces 120 12 16 0
Natural Peanut Butter – 1 tablespoon 97 4 3 9
Totals 457 60 27 13
Calories Protein Carbs Fat
Totals 4080 409 318 121

 

This 4000 calorie diet plan consists of six larger meals per day. One note of importance is if you’re currently on a low calorie diet then you should gradually increase your calories each week, by 300-500 calories per week, until you reach 4000 calories. A drastic increase in calories could indeed make you fat, and quick. That’s not what you want as it would be counter-productive to gaining muscle.

The only way to grow is simply to consume more calories. You obviously don’t want to get fat at the expense of trying to get big. At the same time, if fat loss is your goal you probably wont want to consume 4000 calories a day. There’s a chance that you may gain a small amount of fat on this diet. If you find yourself gaining too much fat, back off the calories a little.

Train (and eat) with Passion,

Jason

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