[F.I.S.T.]

Sample 4500 Calorie Bulker Diet Menu

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Here's a sample of a 4500 calorie lean bulking diet..Eating this many calories isn't 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 =35g's carbs
1 Cup Oatmeal =52g's carbs
2 Cups 1% Milk =22g's carbs
Multivitamin/mineral supplement
2 Tablespoons Flax Seed oil

Protein = 51g's
Carbs = 49g's no, more like 110g's
Fat = 35g's
Total Calories = 1,000


Meal #2
3oz Peanuts
2 Cans Tuna
1 cup Broccoli

Protein = 84g's
Carbs = 15g's
Fat = 48g's
Total Calories = 780

Meal #3
8oz Grilled Chicken Breast
1 1/2 Half Cups Brown Rice
1 cup Broccoli/Spinach

Protein = 50g's
Carbs = 76g's
Fat = 6g's
Total Calories = 540


Meal #4
7oz Sirloin Steak
2 Potatoes- Sweet
1 cup Broccoli/Spinach

Protein = 60g's
Carbs = 26g's
Fat = 18g's
Total Calories = 600


Meal #5 (Pre-Workout)
8oz Grilled Chicken Breast
½ Cup Brown Rice
1 Rice Cake (with Peanut Butter)
2 Bananas

Protein = 60g's
Carbs = 90g's
Fat = 8g's
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 = 60g's
Carbs = 50g's
Fat = 7g's
Total Calories = 780


Meal #7 (Just before bed)
8oz Cottage Cheese (Lowfat)
2 Tablespoons Flax Seed oil

Protein = 24g's
Carbs = 8g's
Fat = 4g's
Total Calories = 160
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