Tweet
Sample 4,000 Calorie Meal Plan
Breakfast:
Oatmeal 400 calories
Cottage Cheese 150 calories
30 grams of whey protein 150 calories
two tall glasses of water
total: 700 calories, 60 grams of protein
meal two:
Whole Wheat Bread Sandwich 450
Salad with EFA dressing 150
two tall glasses of water
total 600 50 grams of protein
meal three pre workout
oatmeal 300 calories
60 grams of whey protein 300 calories
two tall glasses of water
total 600 calories 40 grams of protein
One hour before workout down 3 tall glasses of water.
workout ( This is what its all about, so give me 200 percent effort! )
meal four post workout meal
50 / 50 Maltodextrin / Dextrose Combo calories (depends on body weight)
grams (depends on body weight) of whey protein
total 700 calories, 40 grams of protein
Meal Five
Salmon 500 calories
leafy green stir fry 200 calories
2 glasses of water
total 700 calories, 60 grams of protein
Meal Six
cup and a half of cottage cheese 400
oatmeal 300
total: 700 calories, 60 grams of protein
Total is 4,000 calories and 310 grams of muscle building protein.
If you were to only consume 3,000 calories then maintain 1.5 grams of protein per pound of bodyweight a day.
Just lower your other macronutrients.
Sample Off Day 4,000 calorie Plan
Breakfast:
Oatmeal 400 calories
Cottage Cheese 150 calories
30 grams of whey protein 150 calories
two tall glasses of water
total: 700 calories, 60 grams of protein
meal two:
Whole Wheat Bread Sandwich 450
Salad with EFA dressing 150
two tall glasses of water
total 600 50 grams of protein
meal three pre workout
oatmeal 300 calories
60 grams of whey protein 300 calories
two tall glasses of water
total 600 calories 40 grams of protein
One hour before workout down 3 tall glasses of water.
workout ( This is what its all about, so give me 200 percent effort! )
meal four post workout meal
50 / 50 Maltodextrin / Dextrose Combo calories (depends on body weight)
grams (depends on body weight) of whey protein
total 700 calories, 40 grams of protein
Meal Five
Salmon 500 calories
leafy green stir fry 200 calories
2 glasses of water
total 700 calories, 60 grams of protein
Meal Six
cup and a half of cottage cheese 400
oatmeal 300
total: 700 calories, 60 grams of protein
Total is 4,000 calories and 310 grams of muscle building protein.
If you were to only consume 3,000 calories then maintain 1.5 grams of protein per pound of bodyweight a day.
Just lower your other macronutrients.
Sample Off Day 4,000 calorie Plan
Comment