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STEROID
12-25-2011, 12:32 AM
SAMPLE 4K CALORIE DIET

Here is a simple example day. I have included a rough guide to calories, protein and carbohydrate levels – bodybuilding is not a maths class after all – and your diet doesn't have to be either!

The bodybuilder in question has 200lbs of lean mass by rough estimate and trains in the evening.

Meal One:
10 oz of egg whites – 25g protein
30g whey shake – 25g (at least)
3 1/2 oz oatmeal – 80g carbs
2 slices of granary toast – 35g carbs

Add in some cheese and vegetables to make an omelette with the egg, raisins, and honey to taste in the oats (made in water) with a splash of skimmed milk to taste, and low fat spread on the toast

Add beverage of choice and that's around 600 calories for Breakfast

Meal Two:
8 Ounces cooked chicken – approx 45g protein
1/2 Cup brown rice – approx 100g carbs
Some vegetables mixed in, splash of something to help it down the hatch
Add a piece of fruit

And that's in the region of 650 calories depending on what you add.

Meal Three:
1 Can of tuna – 40g protein
3/4 Cup wholemeal pasta 100g carbs
Add a bowl of salad and some extra light mayo mixed in with the tuna and pasta with a nice dressing on the salad

And you have another 600+ calories

Meal four:
Same as Meal Two or Meal 3

Post Workout Shake
50g whey protein
50g dextrose
In water, down the hatch

Meal Five – less than an hour later:
8 oz of steak – 45g protein
9 oz sweet potato – 100g carbohydrates (make nice baked fries or wedges with these – especially if you melt mozzarella on them before you serve)
Add in heaps of veg and your condiment or sauce – another 600 calories

Final meal of the day:
8 oz salmon – 40g protein
3 1/2 oz cottage cheese – 10g protein
4 slices of granary bread – 70g carbs

Another 600 calories or so in that meal

The totals are
Calories at least 4000
Protein – 315
Carbs – 640

If you are not training then add a meal to suit your requirements instead of the post workout shake – for some this means their mealtimes vary between training and non training days, which is a good little bit of variation too.

And that's bulking in a rather muscular nutshell!

JTizzle
12-25-2011, 02:05 AM
Good shit man.. You need to write a BB cookbook...

STEROID
12-25-2011, 02:20 AM
Good shit man.. You need to write a BB cookbook...

LOL.Thanks bro.Yea,I may have to look into that.LOL

STEROID
12-25-2011, 02:22 AM
Now if you like,you can set your alarm to wake up in the middle of the night (as I do) to have another protein shake to keep those muscle fed during the night.

Casein is best but any whey protein will suffice because this really only keeps you without food for a limited amount of time.If you get 8 hrs of sleep each night and you have this shake at the 4 hr mark,you are only 1 hr off of your regular eating intervals anyway.So if you eat a good nutrient packed breakfast upon awakening,you'll be GTG.

JTizzle
12-25-2011, 02:26 AM
LOL.Thanks bro.Yea,I may have to look into that.LOL
All I want is a 1% kickback to be your biggest fan! lol

STEROID
12-25-2011, 03:47 AM
All I want is a 1% kickback to be your biggest fan! lol

Yes sir,you got it.LMAO

WidowMaker
12-25-2011, 04:12 AM
Good stuff F.I.S.T.

STEROID
12-27-2011, 02:06 AM
Good stuff F.I.S.T.

Thanks my friend.

Tiny
12-27-2011, 02:16 AM
Fist. Thank you for all of the recipes and diet info you post. They are detailed and can imagine takes alot of your time. Thank you for your efforts.

However, you said no math class.... Us Americans have no idea how eggs are 300ml. LOL

paolo123
12-27-2011, 02:23 AM
Lol. Im trying to figure out how many eggs equals 300MLS.
Fist thanks for the great post. Cafe FIST!!

STEROID
12-27-2011, 03:01 AM
Fist. Thank you for all of the recipes and diet info you post. They are detailed and can imagine takes alot of your time. Thank you for your efforts.

However, you said no math class.... Us Americans have no idea how eggs are 300ml. LOL

LMAO.About 10 fluid ounces.

STEROID
01-08-2012, 01:38 AM
Here we up it a bit to a 4500 calories menu.......


Breakfast (800 calories)

4 egg whites + 2 whole eggs

1 cup oatmeal (dry measurement)

1 slice whole grain bread

1 tbsp natural peanut butter

1 orange

Snack (700 calories)

1 can tuna

1 whole grain tortilla wrap

2 tbsp low-fat mayonnaise

1 banana

1 cup low-fat milk

12 almonds

Lunch (800 calories)

6 oz chicken breast

1 ½ cups brown rice

½ chopped pepper

½ cup chopped mushrooms

½ cup chopped carrots

1 tbsp olive oil

Snack (700 calories)

1 scoop protein powder

1 cup low-fat milk

1 banana

1 tbsp peanut butter

1 whole grain bagel

Dinner (800 calories)

6 oz steak

1 cup whole grain pasta

1 tbsp olive oil

2 cups chopped mixed vegetables (to prepare stir-fry)

1 cup low-fat milk

1 cup berries

Snack (700 calories)

1 cup cottage cheese

2 tbsp natural peanut butter

½ cup oatmeal (raw measurement)

20 almonds

TOTAL = 4500 Calories

Sweatnosejackson
01-08-2012, 02:09 AM
Yea man that gram and milliliter stuff when its food whacks me out. Love the looks of it though.

STEROID
01-08-2012, 02:44 AM
There,I edited it to make it easier for you guys to interpret.LOL

BIGBOSS
01-08-2012, 06:45 AM
SERIOUS CALORIES RIGHT THERE LOL