4500 Calorie Lean Bulk Diet

[BigPapa]

Here is the 4500 calorie bulk diet that I will be doing when I start my cycle in June. Just wanted to share and see if you brothers wanted to give this one a shot.


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

[animal87]

Sounds good and healthy. My fat ass has to eat more.

[bdad]

I brush extra virgin olive oil on everthing!!

[kubes]

That will be sure to put some weight on you brother. I look forward to seeing you blast your goals! No greens?

[BigPapa]

I do think I will add some in couple meals.

[wook]

Sounds good and healthy. My fat ass has to eat more.

Me too!

[kubes]

I do think I will add some in couple meals.

Your body will love you for it!

[bigtuna]

impressive pops. its cut time for me, bulking was sooo 6 months ago

[BigPapa]

I have been dieting down for 8 weeks. On a strict diet and training program. Went from 202-203lbs 15% BF down to 190lbs 9% BF going to post up pics next week. With this clean bulk and cut cycle I am about to start I am hoping to be 205lbs and stay under 10% BF

[bigtuna]

you want to maintain 10% bf all cycle on 4.5k cals every day?