What does your 4K calorie diet look like

R1balla

R1balla

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Post it up! Trying to create a post for beginners looking to gain weight who don’t know how much 4K calories is. Thanks!
 
I have a few clients who constantly hit 4k, some hit upward to 5-5.5k a day (1000g of carbs),
One client likes an outlined meal plan like below, so i will share it, if we stall we add larger portions, if we need to cut back we simply lower the portions or extra liquid calories

6 Eggs
1.5 Bagels or 3 English Muffins
Banana + Honey
Spinach or mixed greens
~50g Protein, 125g Carbs, 35g Fat

6oz Chicken Thigh
2 Cups Cooked Rice
1 Apple
Serving of green beans or asparagus
handful of nuts or 2 TBSP olive oil
45g Protein, 100g carbs, 30g fat

Pre-Train Meal:
4 Slices Bread
4oz Turkey
2 Servings Granola
2oz Blueberries
~40g Protein, ~100g Carbs, ~20g Fat

Intra-Workout: 75g Karbolyn

Post-Workout:
1 Scoop Whey
8oz Almond Milk
Half Box Cereal
+2 TBSP Honey
~40g Protein ~10g Fat ~200g Carbs

2 Glasses of Milk, Pomegranate Juice or Orange Juice throughout the day (~50g Carbs)

~175g Protein (700)
~650g Carbs (2600)
~95g Fat (855)
Total: 4,155
 
I remember my 4k diet lol. Onto 5.5k now and loving it. It would be helpful to alot of our guys to have a stickies right on here for reference however.
 
If I’m bulking up I don’t really follow a plan so much as I try to get 300g protein (1200) 500g carb (2000) 100g fat (900) and then 30-50g fiber in the form of a sugar free supplement additive which I do not count as caloric intake.
 
4K has been a sweet spot for me over the past year or so when it comes to lean gains.

I actively try to get variety but below is a pretty standard day

Meal 1 - 100g oats made with almond milk, 50g protein powder, 15g almonds, 15g walnuts, 25g dried prunes

Meal 2 - 2 eggs plus 6 egg whites omelette with cheese, mushroom, pepper and asparagus. Served with either smoked salmon, chicken breast or salmon fillet plus sourdough toast

Meal 3 - 200g chicken breast with bad of mixed veg

Meal 4 - 250g prawns with stir fry veg and cauli rice

Meal 5 sausage and bacon sandwich, bowl of fruit, 500g Greek yogurt

Meal 6 protein bar

During the day I have a couple of other protein snacks and some dried fruit during training plus a shake after training.

Keep protein very high, carbs and fats moderate
 
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After this I will have pasta, broccoli, and a protein shake with whole milk.
 
F 160 C 230 P 310 on gear (the one time I counted)
I drop the protein down to 200 something when I'm off which is most of the time. I sometimes carload during the weekends.

Edit. This is under 4k, I think I'm around 3.6-3.8k average
 
The Solution said:
I have a few clients who constantly hit 4k, some hit upward to 5-5.5k a day (1000g of carbs),
One client likes an outlined meal plan like below, so i will share it, if we stall we add larger portions, if we need to cut back we simply lower the portions or extra liquid calories

6 Eggs
1.5 Bagels or 3 English Muffins
Banana + Honey
Spinach or mixed greens
~50g Protein, 125g Carbs, 35g Fat

6oz Chicken Thigh
2 Cups Cooked Rice
1 Apple
Serving of green beans or asparagus
handful of nuts or 2 TBSP olive oil
45g Protein, 100g carbs, 30g fat

Pre-Train Meal:
4 Slices Bread
4oz Turkey
2 Servings Granola
2oz Blueberries
~40g Protein, ~100g Carbs, ~20g Fat

Intra-Workout: 75g Karbolyn

Post-Workout:
1 Scoop Whey
8oz Almond Milk
Half Box Cereal
+2 TBSP Honey
~40g Protein ~10g Fat ~200g Carbs

2 Glasses of Milk, Pomegranate Juice or Orange Juice throughout the day (~50g Carbs)

~175g Protein (700)
~650g Carbs (2600)
~95g Fat (855)
Total: 4,155
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Jesus i used to be at 5-600 carbs.. Never again, bloated like a truck
 
Damn both my offseason and contest diets aren’t very old school compared to those food choices.. more like guys in the 80s like Rich Gaspari etc etc.. like no bread unless it’s ezekiel which is flourless. Carb sources are typically potato’s white or sweet. Actually mainly potato and Ezekiel as far as complex carbs because thats what I enjoy more so then a bowl of oats.
 
Chados said:
Jesus i used to be at 5-600 carbs.. Never again, bloated like a truck
Click to expand...


I agree I have done the same and honestly have cut my carbs way back for example use to have 2 cups of rice per meal over 4 meals now maybe 1 cup over 3 meals and so much leaner and tighter. Overeating doesn’t put on muscle any faster than a slight caloric surplus does just sloppy weight. I hate the whole bodybuilding term of eat big to get big because it’s very misleading when most bodybuilders through coaches I have had give you 5 “small meals a day” plus the minutes I can’t see veins or have some sort of smooth and not grainy look then what’s the point of doing all this
 
bradleyt1 said:
I agree I have done the same and honestly have cut my carbs way back for example use to have 2 cups of rice per meal over 4 meals now maybe 1 cup over 3 meals and so much leaner and tighter. Overeating doesn’t put on muscle any faster than a slight caloric surplus does just sloppy weight. I hate the whole bodybuilding term of eat big to get big because it’s very misleading when most bodybuilders through coaches I have had give you 5 “small meals a day” plus the minutes I can’t see veins or have some sort of smooth and not grainy look then what’s the point of doing all this
Click to expand...

Bodybuilders use insulin nowadays something I don't. And I agree
 
bradleyt1 said:
I agree I have done the same and honestly have cut my carbs way back for example use to have 2 cups of rice per meal over 4 meals now maybe 1 cup over 3 meals and so much leaner and tighter. Overeating doesn’t put on muscle any faster than a slight caloric surplus does just sloppy weight. I hate the whole bodybuilding term of eat big to get big because it’s very misleading when most bodybuilders through coaches I have had give you 5 “small meals a day” plus the minutes I can’t see veins or have some sort of smooth and not grainy look then what’s the point of doing all this
Click to expand...

5 meals a day is definitely eating big if youre a 165lb weakling who can barely finish a bowl of cereal.
 
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