4000 Calorie Meal Plan
Have you been trying to gain that lean muscle and get that beefed up look in the gym? Well, here is a tip: the muscles are made in the gym but gained in the kitchen. This is an old theory which still holds true today. If you want to lose weight, gain weight or build up strength, 70% of it comes from the kitchen. If you are looking for a 4000 calorie meal plan scroll down just a little further.
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When it comes to increasing mass and gaining strength, the normal intake of calories is never enough. Many types of research and personal trainers prove that a 4000 calorie meal plan is enough to change the way your body looks and the way your feel in a few months.
More is not better
However, the basic theory of eating should be well understood before you go out with a shopping list. It doesn’t mean that if you eat more, you will gain more in the right areas. There needs to be the right balance between different food groups and portioning is also necessary. Eating high-fat content will do more harm than good and similarly, more protein intake will tax your kidneys more than required. Therefore, a well-balanced 4000 calorie diet is essentially important.
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Below you will find a balanced 4000 calorie meal plan
Breakfast
1 1/2 cups Yogurt, plain, low fat
6 Egg whites
1 cup Pineapple
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils
3 Eggs, whole
2 slice Whole grain bread
63g Protein
81g Carbohydrates
15g Fats
Calories: 711
Morning snack
1 cup Cottage cheese, light/low fat
28 grams Protein powder
1 cup Grapes
3 tbsp Barley
1 oz Sunflower seeds
56g Protein
72g Carbohydrate
15g Fats
Calories: 647
Lunch
5 oz Cheese, low or non-fat
3 cups Vegetable soup
1 1/3 cups Oatmeal
4 Crackers
12 Peanuts
1 cup Milk, low-fat (1%)
63g Protein
81g Carbohydrate
15g Fats
Calories: 711
Mid Meal
9 oz Turkey breast, skinless
1 3/4 cups Chickpeas
1/2 cup Mushrooms
1/4 cup Onions
1/2 head Lettuce, iceberg
1 1/2 cups Cherry tomatoes
5 tbsp Almonds, slivered
63g Protein
81g Carbohydrate
15g Fats
Calories: 711
Dinner
8 oz Beef, lean cuts
1/2 cup Tomato, puree
2 cups Celery
3 cups Carrots
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils
1 cup Rice
1 cup Milk, low-fat (1%)
63g Protein
81g Carbohydrate
15g Fats
Calories: 711
Late Snack
35 grams Protein powder
2 cups Milk, low-fat (1%)
2 cups Raspberries
1 1/2 tbsp Barley
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils
49g Protein
63g Carbohydrate
15g Fats
Calories: 583
Totals for your 4000 Calorie Meal Plan
The above-mentioned plan gives you a total 4010 calories in a single day. The important thing to remember is that a three-hour difference between each meal should be kept. Starting early morning is the key so you go to bed with digested calories rather than your stomach being full of food. The portion configuration of this diet is such that it gives you a total Protein intake of 350 grams, 450 grams of Carbohydrates and only 90 grams of Fat. Give it a try but remember all bodies are not created equally. What worked for me may not necessarily work for you. What works for you might not work for me. Leave your comments below after you have given this 4000 calorie meal plan a try.
*Results may vary.