5000 Calorie Meal Plan

Turkey Sausage with Peppers Recipe - 5000 Calorie Meal Plan

The 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.

This diet is especially for hardgainers.

An example would 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 and strength training athletes who need the extra calories to get strong.

You’ll find that the below meal plan is pretty close to the perfect muscle mass meal plan.

Goals on this meal plan are:

  • Mass, mass, and more mass
  • Strength and power increase
  • Recovery

5000 Calorie Diet Meals

As you can see below, each of the bulking meals are packed with healthy sources of protein, carbohydrates and fats.

So you should gain both muscle and strength while on this meal plan. However, don’t be surprised is you do gain a little body fat with it as well.

*I said ‘a little fat’ – this sample meal plan is NOT a license to get fat and unhealthy!

Anabolic Cooking Muscle Building Meals 5000 Calorie Meal Plan

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 svg 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 svg 97 4 3 9
Totals 517 60 28 20
 OVERALL Calories Protein Carbs Fat
Totals 5061 441 426 160

CLICK HERE for Over 200 Delicious Recipes for Building Muscle Mass


Bulking Meals for Size and Strength

Muscle Building Meal Plans - Jason Stallworth - TheMuscleProgram

The 5000 calorie meal plan is for extreme mass gains and strength gains.

Although more calories can indeed make one gain fat, that’s not the case with this meal plan.

This 5000 calorie plan with mass gaining recipes 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.

Extreme 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. You may just need some clean mass building recipes to dial it in for better results.

5000 Calorie Meal Plan for Quality Mass

The bottom line is to gain muscle mass and 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 need certain nutrients to recover and grow.

For example, if you eat a ton of junk food and don’t take in enough quality 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 sample meal plan, feel free to throw in several cheat meals as well. I’ve found that if you’re eating decent most of the time, you can splurge of those delicious meals now and then without any extreme negative effects.

Train (and eat) with Passion,

Jason

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