Sample 4500 Calorie Bulker Diet Menu
Heres a sample of a 4500 calorie lean bulking diet..Eating this many calories isnt easy for many so its gonna take getting used to.Also,you can re-arrange the meals to suit your workout schedule.
What do you guys think? Questions/Comments? What would you add or change? Lets hear those diet ideas everyone.
Meal #1
6 Whole Eggs
2 Slices Toast =35grm carbs
1 Cup Oatmeal =52gm carbs
2 Cups 1% Milk =22 gram carbs
Multivitamin/mineral supplement
2 Tablespoons Flax Seed oil
Protein = 51 grams
Carbs = 49 grams no, more like 110 grams
Fat = 35 grams
Total Calories = 1,000
Meal #2
3oz Peanuts
2 Cans Tuna
1 cup Brocc
Protein = 84 grams
Carbs = 15 grams
Fat = 48 grams
Total Calories = 780
Meal #3
8oz Grilled Chicken Breast
1 1/2 Half Cups Brown Rice
1 cup Broc/Spinach
Protein = 50 grams
Carbs = 76 grams
Fat = 6 grams
Total Calories = 540
Meal #4
7oz Sirloin Steak
2 Potatoes – Sweet
1 cup Broc/Spinach
Protein = 60 grams
Carbs = 26 grams
Fat = 18 grams
Total Calories = 600
Meal #5 (Pre-Workout)
8oz Grilled Chicken Breast
½ Cup Brown Rice
1 Rice Cake (with Peanut Butter)
2 Bananas
Protein = 60 grams
Carbs = 90 grams
Fat = 8 grams
Total Calories = 650
Meal #6 (Post Workout Shake)
ON 100% Whey Protein (2 Scoops)
2 Tablespoons Glutamine
Multivitamin/mineral supplement
10oz Apple Juice
1 Can Fat Free Yogurt
(Post Workout Meal)
8oz Lean Ground Beef
1 1/2 Cups Brown Rice
3 Rice Cakes (with honey and Peanut Butter)
2 Cups 1% Milk
Protein = 60 grams
Carbs = 50 grams
Fat = 7 grams
Total Calores = 780
Meal #7 (Just before bed)
8oz Cottage Cheese (Lowfat)
2 Tablespoons Flax Seed oil
Protein = 24 grams
Carbs = 8 grams
Fat = 4 grams
Total Calories = 160
Of course this can be modified to your preferences based on time of day you workout,tastes,etc.This is only a base guideline to give you idea's on a meal plan with the kal numbers described.
Heres a sample of a 4500 calorie lean bulking diet..Eating this many calories isnt easy for many so its gonna take getting used to.Also,you can re-arrange the meals to suit your workout schedule.
What do you guys think? Questions/Comments? What would you add or change? Lets hear those diet ideas everyone.
Meal #1
6 Whole Eggs
2 Slices Toast =35grm carbs
1 Cup Oatmeal =52gm carbs
2 Cups 1% Milk =22 gram carbs
Multivitamin/mineral supplement
2 Tablespoons Flax Seed oil
Protein = 51 grams
Carbs = 49 grams no, more like 110 grams
Fat = 35 grams
Total Calories = 1,000
Meal #2
3oz Peanuts
2 Cans Tuna
1 cup Brocc
Protein = 84 grams
Carbs = 15 grams
Fat = 48 grams
Total Calories = 780
Meal #3
8oz Grilled Chicken Breast
1 1/2 Half Cups Brown Rice
1 cup Broc/Spinach
Protein = 50 grams
Carbs = 76 grams
Fat = 6 grams
Total Calories = 540
Meal #4
7oz Sirloin Steak
2 Potatoes – Sweet
1 cup Broc/Spinach
Protein = 60 grams
Carbs = 26 grams
Fat = 18 grams
Total Calories = 600
Meal #5 (Pre-Workout)
8oz Grilled Chicken Breast
½ Cup Brown Rice
1 Rice Cake (with Peanut Butter)
2 Bananas
Protein = 60 grams
Carbs = 90 grams
Fat = 8 grams
Total Calories = 650
Meal #6 (Post Workout Shake)
ON 100% Whey Protein (2 Scoops)
2 Tablespoons Glutamine
Multivitamin/mineral supplement
10oz Apple Juice
1 Can Fat Free Yogurt
(Post Workout Meal)
8oz Lean Ground Beef
1 1/2 Cups Brown Rice
3 Rice Cakes (with honey and Peanut Butter)
2 Cups 1% Milk
Protein = 60 grams
Carbs = 50 grams
Fat = 7 grams
Total Calores = 780
Meal #7 (Just before bed)
8oz Cottage Cheese (Lowfat)
2 Tablespoons Flax Seed oil
Protein = 24 grams
Carbs = 8 grams
Fat = 4 grams
Total Calories = 160
Of course this can be modified to your preferences based on time of day you workout,tastes,etc.This is only a base guideline to give you idea's on a meal plan with the kal numbers described.
