Sample 4500 Calorie Bulker Diet Menu

F.I.S.T. · Mar 6, 2015

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

GRIM · Mar 7, 2015

A lot of damn food

F.I.S.T. · Mar 7, 2015

GRIM said:
A lot of damn food

If you're not used to eating this much,it can be quite a challenge for sure.Best way to reach this or any amount of large calorie diet is by increasing your daily intake slightly each day.Little by little.A good trick is to eat small in between meal calorie dense snacks such as a meat or peanut butter and jelly sandwich between each meal,protein bars,yogurts and nuts,etc.Just very small portions between your main,heavier meals.This will get your body used to these greater food intakes slowly and makes it easier for your body to get to these new amounts and start to think this is your "normal" intake.