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Old 03-28-2017, 07:32 PM
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Default 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! Of course,this can always be changed to better suit your individual needs.

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)
3.5 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:

7 oz cooked chicken-approx 45g protein
4.5 oz 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:

12 Ounces tuna=40g protein
6oz wholewheat 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:

7oz steak-45g protein
9oz sweet potato-100g carbohydrates (make nice baked fries or wedges with these especially if you melt fat-free mozzarella on them before you serve)
Add in heaps of veg and your condiment or sauce another 600 calories

Final meal of the day:

9oz salmon-40g protein
3.5oz 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!
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