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5000 Calorie Meal Plan

5000 Calorie Meal Plan

Grits and EggsThe 5000 calorie meal plan is without question catered to those who want to gain mass or to get stronger. For gaining muscle mass, it obviously depends your current weight and body composition versus where you want to be. If you’re at 200 lbs and want to bulk up to 220 lbs fast, this is a good meal plan for you. It’s also great for powerlifters who aren’t so much concerned about their physique but need the extra calories to gain strength.

Although more calories can indeed make one gain fat, that’s not the case with this meal plan. As you can see below, each meal is packed with healthy sources of protein, carbohydrates and fats. So you should gain lean muscle while on this meal plan. However, don’t be surprised is you do gain a little body fat with it as well. The 5000 calorie meal plan is for extreme mass gains and strength gains.

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5000 Calorie Diet Meals

5000 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
Oatmeal 100 4 19 2
Totals 760 56 61 29
5000 Calorie Meal 2 Calories Protein Carbs Fat
Protein Powder – 2 scoops 240 44 8 4
Skim Milk 2% – 12 ounces 180 12 17 7
Banana 121 1 31 0
Natural Peanut Butter – 1 tablespoon 97 4 3 9
Oatmeal 100 4 19 2
Totals 738 65 78 22
5000 Calorie Meal 3 Calories Protein Carbs Fat
Top Sirloin Steak – 12 ounces 780 129 0 24
Brown Rice – 2 servings 440 12 80 8
Sweet Potato 103 2 24 0
Totals 1323 143 104 32
5000 Calorie Meal 4 Calories Protein Carbs Fat
Lean Ground Beef – 7% fat – 8 ouces 340 47 0 16
Whole Wheat Pasta 210 7 41 1.5
Sweet Potato 103 2 24 0
Totals 653 56 65 18
5000 Calorie Meal 5 Calories Protein Carbs Fat
Grilled Salmon – 10 ounces 580 48 0 30
Brown Rice – 2 servings 440 12 80 8
Veggies/Small Salad 50 1 10 1
Totals 1070 61 90 39
5000 Calorie Meal 6 Calories Protein Carbs Fat
Protein Powder – 2 scoops 240 44 8 4
Skim Milk 2% – 12 ounces 180 12 17 7
Natural Peanut Butter – 1 tablespoon 97 4 3 9
Totals 517 60 28 20
Calories Protein Carbs Fat
Totals 5061 441 426 160

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This 5000 calorie diet plan consists of six large meals per day. Even though you’re going to be eating a ton of food you still want to spread the meals out to keep your metabolism in check. This will help you not gain as much body fat while on your mass and strength cycle. I must also suggest that if you’re goal is to gain muscle mass you’ll need to increase your calorie intake gradually if you’re currently on a low calorie diet. Extremes is diet changes can be counter-productive. If you’re powerlifting and going strictly for strength gains, chances are you’re already consuming a lot of food.

The bottom line is to gain muscle mass, or to gain strength, you need to consume a lot of food. And although you may not be that concerned about gaining body fat, keep in mind that your muscles needs certain nutrients to grow and recover. If you eat a ton of junk food and don’t take in enough protein, you’ll be disappointed and may actually get weaker from not providing your muscles with the essential nutrients and protein they need to grow. On the flip side, if you follow this 5000 calorie meal plan, feel free to throw in several cheat meals as well.

Train (and eat) with Passion,

Jason