5000 Calorie Diet Meal Plan

Ingredients / Shopping List:

5000 Calorie Meal Plan | Weight Gain Diet | Skinny Boy Solutions

> Rice a 20 lb bag is about 45 cups of rice and ranges from $17-$30. We picked $25 for this estimate.

> Coconut oil I found 54 oz. for about 22 bucks here.

> Eggs $2/dozen is realistic price if you buy in bulk.

> Peanut Butter bought in bulk, you can get 75 2 tbsp servings for about 25 bucks.

> Multigrain Bread Under $1.50 per 15slice Pick higher calorie bread .

> Shredded Cheese under 5 bucks for a 2-pound bag of shredded cheese.

> Whole milk$2/gallon isnt too hard to find.

> Whole Grain Pasta$1.38 per pound is cheap. Regular pasta can dip well below $1 to save even more.

> Tomato Sauce 29 ounces for under $1. Cant beat that.

> Large Flour Tortillas 16 large tortillas for $4.38

> Ground Beef under $4/lb isnt too hard to find.

> Chicken Breast $2/lb in bulk makes this one of the cheapest protein options.

> Spinach under $2 for a 10oz bag, which gives you about 7 2-cup servings.

Causes Lack Of Nutrients

Low-calorie diets that allow less than 1,200 calories a day may lead to constant hunger, potentially leading to overeating . Another downside of such restrictions is the lack of certain vital nutrients that provide your body with energy. When followed for a longer period it causes nutrient deficiencies and dehydration, which leads to a lack of energy, hair loss, weaker nails, slower heart rate, and loss in muscle mass. This makes the 1000-calorie meal plan quite risky for your health, especially if you choose to stick with it for more than a week. If you dont want to harm your health, you can only follow this diet for a short time. This makes it quite specific indeed, there may be times when you need to quickly lose weight, for example, for an event. But if your goal is long-term weight loss and better health, this diet shouldnt be recommended.

Sneak In Calories With Snacks

Aim to eat every three to four hours on a 5,000-calorie diet. Midmorning, afternoon and evening snacks interspersed between your larger meals can help you do this. A 610-calorie morning snack could be 2 ounces of nuts, 1/2 cup of dried, unsweetened fruit and one piece of whole fresh fruit, while your afternoon snack might be a whole-wheat bagel, tuna fish mixed with reduced-fat mayonnaise, low-fat cheese and 1 cup of unsweetened applesauce for 815 calories. A post-workout snack could be 2 cups of chocolate milk for about 355 calories. Pick unsalted, dry-roasted nuts and low- or nonfat dairy products for the least amount of added fat and sodium.

Don’t Miss: 0 1 2 3 Diet

What Were Some Of The Key Foods You Were Giving Him

The key was good lean meats, while were bulking up, good fats and slow carbs. While we were cutting he ate only fish and seafood. Shrimp, lobster, fish. While cutting the key was fish and slow carbs.

Fish protein is really easy to digest and you have all these fatty acids. Not only the Omega 3s, but you have a couple more unique fatty acids that help you to burn fat. So when you want to cut, fish is brilliant. Its my favourite thing to use.

In my diet plan, what I do thats a bit controversial well, uncommon – is I always give my clients carbs at night. Every single plan is no carbs after 5pm. But the brain can only function on carbs and the brain recovers at night, so if you dont eat carbs at night it means your brain is not going to be able to recover while youre sleeping. Your sleep will be worse and you wont recover.

Eat carbs at night. Hell yes. Slow releasing carbs that are high in fibre. Sweet potato is one of the best carbs.

This was his cutting diet…

Considerations In Food Items

5000 Calorie/Day Diet

It is difficult to find food items that are compatible with a long-term trip. Below are the most important factors I consider when I am food-shopping.

Caloric density . One ounce of fat contains 240 calories one ounce of carbohydrates or proteins contains just 100 calories. So, the fattier my diet, the less food-weight I need to carry in order to achieve a caloric target. In: olive oil and peanut butter. Out: fresh produce and tuna packets. Basically, I try consume as much fat as I can, so long as my diet remains palatable and practical.

Spatial efficiency . During this trip I will pack up to 2 weeks worth of food, and if my food is not dense that will be problematicmy pack wont have enough space for it all.

Conduciveness to separating in snack-sized portions. I like to have structured discipline in my snacks so that I dont eat more than Im supposed to, which I almost certainly will if given the opportunity. Granola bars, candy bars, and energy bars already are snack-sized and I re-bag all of my bulk snacks instead of keeping them in large bags. Foods that are difficult to repackage present challenges.

Taste, and diversity of textures, flavors, and sources. Within tough limits, I try to keep my food interesting and exciting.

Shelf life. There are few nutritionally-rich foods that are shelf-stable for up to seven months. One trick: take over your moms downstairs freezer.

Read Also: Sherri Shepherd Weight Loss Diet Plan

Focus On Healthy Fats

Fat is necessary in processing certain vitamins, such as vitamin A. You also need it to keep your skin supple. Fats are calorie-dense, which will help you reach your daily goal as long as you don’t overdo them. As with protein and carbohydrates, the type of fat you take in matters. According to Harvard Medical School, the best fats for you are monounsaturated and polyunsaturated fats. Less healthy are saturated fats, and the ones you really need to avoid are trans fats.

Healthy monounsaturated fats can be found in avocados, canola oil, most nuts, olive oil, peanut oil, safflower oil and sunflower oil. Polyunsaturated fats include the essential fatty acids found in canola oil, flax seeds, mackerel, salmon, sardines, unhydrogenated soybean oil and walnuts. Both types not only help provide energy in the form of calories, but contain powerful antioxidants that undo the effects of free radicals in your bloodstream. Free radicals are akin to cellular rust, and they can contribute to certain types of cancers, as well as heart disease, stroke and the visible signs of aging. Saturated fats are any that remain solid at room temperature, such as those found in animal products. These should be limited. Trans fats are used to stabilize baked goods, cookies, crackers and other processed foods. Trans fats increase the levels of low-density lipoproteins in your blood, which can contribute to heart disease, stroke and certain types of cancers.

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.

You May Like: Angelina Jolie Diet Meal Plan

Deficiency Of Healthy Fat

A low-calorie diet is devoid of healthy fats to restrict unnecessary calorie intake. Consuming healthy fats in controlled portions provides satiety and helps you stay healthy .

Following a very low-calorie diet with restricted healthy fat intake reduces the absorption of fat-soluble vitamins, leading to deficiency .

You may be wondering who can follow this diet and who should avoid it. Find the answers below.

Meal Plans For Mass And Strength Gains

5000 Calorie Meal Plan

In this post, youll find several meal plans for mass and strength gains. So if youre ready to pack on some quality size and increase big lifts like your squats and deadlifts, youve come to the right place.

Heres what you will learn in this post

  • Variety of 1-day sample meal plans for mass and strength gains that you can use to build your own full diet plan
  • Meal plans that cater to bodybuilders, powerlifters and strength athletes
  • Clean bulking meals using high-quality food sources
  • Caloriespecific meal plans for mass and strength gains
  • Tips to make your diet more effective to reach your goals

Also Check: Keto Diet Plan For Indian Vegetarians

More About 5000 Calorie Diet Plan Recipes

5,000 CALORIE MENU PLAN – BUILDING MUSCLE 101

FromEstimated Reading Time

HENRY CAVILLS SUPERMAN BODY SECRETS: 5000-CALORIE DIET …

FromEstimated Reading Time

MEAL PLANS FOR MASS AND STRENGTH GAINS THE MUSCLE

FromEstimated Reading Time

5,000 CALORIE MEAL PLAN FOR MASS GAINS WITH MACROS BY

FromEstimated Reading Time

5,000-CALORIE MASS DIET | LIVESTRONG.COM

From

EASY-TO-FOLLOW 5,000-CALORIE BULKING DIET! | SIX STAR PRO …

From

5000 CALORIE DIET: HOW TO EAT 5000 CALORIES A DAY …

FromEstimated Reading Time

CHIROTHIN DIET | MY JOURNEY

FromEstimated Reading Time

3000 CALORIE VEGETARIAN BODYBUILDING MEAL PLAN … – RECIPES

FromEstimated Reading Time

THE 4000 CALORIE DIET: MEAL PLAN, RECIPES, RESULTS AND MORE

FromEstimated Reading Time

5000 CALORIE MEAL PLANS – BODYBUILDING.COM FORUMS

From

500 CALORIE DIET AND MEAL PLAN – EAT THIS MUCH

From

4000 CALORIE MEAL PLAN | LIVESTRONG.COM

From

FULL DAY OF EATING – 5000 CALORIE MUSCLE GAIN BULK – YOUTUBE

From

5000 CALORIES A DAY DIET PLAN: WILL IT WORK? FIND ALL …

From

5000 CALORIE DIET PLAN RECIPES – YAKCOOK.COM

From

5000 CALORIE – GAIN WEIGHT – APPRENTICE SCHOOL

From

5,000 CALORIES VEGAN WHAT I EAT IN A DAY TURBOV.COM

From

6000 CALORIES DIET PLAN – FROM BREAKFAST TO DINNER PLAN …

From

5000 CALORIE DIET FOR BULKING RECIPES – YAKCOOK.COM

From

5000 CALORIE DIET : GAINITMEALS

From

SAMPLE MEAL PLANS – ECTOMORPH WORKOUT

From

4,000-5,000 CALORIE DIET – BODYBUILDING.COM FORUMS

FromFrom

Mesomorph Macros For Mass Gains

Mesomorph is known as the perfect body type for bodybuilding and weightlifting. You have no issue gaining muscle mass and you also dont have a tendency to get fat.

So your macros are going to mimic more of a balanced diet. Consider yourself blessed!

For mesomorphs, were going to stick with what was recommended earlier as a good starting point, and thats 40/40/20 macros.

  • Protein: 40%
1111,000

Remember, these are just starting points. Youll need to experiment with your eating and make adjustments to your meal plan accordingly. If you want to learn more about the different body types for building muscle, theres a helpful article called Whats Your Body Type by Ben Creicos on the bodybuilding.com website.

Don’t Miss: Diets For Quick Weight Loss And Muscle Gain

Meals For Pure Size And Strength

The bottom line is to gain size and strength, you need to consume a lot of food. And although you may not be that concerned about gaining body fat, keep in mind that your muscles need certain nutrients to recover and grow.

Keep these things in mind when eating 5000 calories per day

  • Quality calories are important to reach your goals.
  • If you eat the same amount of calories but its all from , you will not get the same physical results.
  • Having a few cheat meals throughout the week is ok, but be honest with yourself and dont use that as an excuse to be fat and unhealthy.

*Ive actually found that eating strictly for two-three days following by a day with a couple cheat meals is beneficial for making gains. You just cant eat crap every day! **Another meal plan that goes more in-depth with calories and macros is my post: 5,000 Meal Plan for Mass and Strength Gains

Drink Water And Sleep Well

My 21 Day 5,000 Calorie CARB Challenge

Finally, remember to drink water and get enough rest.

There are multiple reasons why you absolutely need to drink enough water. Water helps you lose weight, improves skin and hair condition, relieves joint pain, and reduces the frequency of headaches. In addition, water can reduce your appetite if you drink a little when you feel hungry. This is because you can confuse hunger with thirst and eat when your body is actually thirsty. Drink a glass of lemon water in the morning to start your day energetically on a 1000 calorie meal plan.

Sleep is equally important in achieving your weight loss goals. Poor sleep significantly increases the risks of obesity. Also, your appetite increases and you tend to crave for fatty snacks since your body doesnt get enough energy from sleep. Plus, poor sleep makes you less in control, which puts you at greater risk of dropping out of your 1000 calorie meal plan. Finally, lack of sleep lowers metabolism, leading to muscle loss. Try to get enough sleep so that weight loss leads to better health instead of muscle degradation.

Recommended Reading: Will Keto Diet Help Lower Triglycerides

Macros For Mass And Strength Gains

You know you need to eat a lot of food to gain mass and strength. But unfortunately, the just eat, bro mentality will only make you a fat ass.

Again, there is far more leniency with gaining mass than getting lean. However, you still need to ensure youre getting enough of the right nutrients for muscle growth and recovery, and not overeating with junk food.

So lets tackle the tough part first and assess your daily macros. A good starting point is following the 40/40/20 rule:

  • Protein: 40%
1111,000

However, were going to take things a step further and break down your macros according to your body type. Once you start reading each section below it will make more sense.

He Cant Have Been Far Away To Do A Four Week Cut Then Did You Do A Clean Bulk

I dont like to put on a lot of fat when I build up people. Its a little too obvious. Im a nutritionist, so if I do my work, my client will not gain a lot of body fat. I want them to maybe gain a per cent or two. But its not about gaining body fat when youre bulking up.

The only problem is that when you have a lean guy like Alex, you dont want him to lose body fat while bulking up, because then you know hes not eating enough.

So Alex came in super lean and we started at 5,000 calories a day and he was losing body fat, so we had to up his calories so he was about 7,000 calories a day.

So long as you monitor it from week to week, you dont need to carry that much body fat. Its the same thing when you do a diet. If you plan it right, you will lose that body fat.

Don’t Miss: Diet To Get Rid Of Stubborn Belly Fat

Make Time For Breakfast

To avoid feeling overfull, you should spread your 5,000 calories out over the course of the day, starting with a breakfast that supplies around 1,000 calories. A typical breakfast might be three large scrambled eggs, two slices of toast spread with trans fat-free margarine and jelly and a cup of 100 percent fruit juice. Use egg whites or egg substitute for less fat and cholesterol and choose whole-grain products like whole-wheat bread for more fiber, vitamins and minerals.

Are Cheat Meals For Mass And Strength Gains Okay

Hany Rambod Cheat Meal SECRETS: 5000 Calorie Persian Meal

Eating big when youre training for mass and strength gains is far more lenient than dieting to get ripped or shredded. Some cheat meals are allowed throughout the week.

However, there are conditions and you need to set some rules in place

  • Eating for mass is NOT an excuseto eat like crap most of the time
  • You still need to follow a meal plan and be committed to that plan
  • Have a few cheat meals throughout the week, not entire cheat days
  • Do not eat a cheat meal before your workouts
  • Read these rules again and memorize them!

Above all, be honest with yourself. If youre carrying more body fat than you should be carrying, skip the cheat meals for now until you get yourself under control.

If youre a hardgainer struggling to pack on size, then several cheat meals per week may actually help you, as long as youre getting adequate amounts of quality nutrients.

You May Like: What Diet Does Marie Osmond Promote

Keep It Healthy And Balanced

If you choose to use a 6,000 calories a day meal plan for weight gain, it’s important to keep it nutritionally balanced. This means avoiding junk food and seeking quality over quantity. Although candy, soda and chips may be full of calories, they won’t provide the nutrition you need to build muscle and strengthen your bones.

The Academy of Nutrition and Dietetics suggests:

  • Avoiding supplements and gimmicks marketed toward weight gain.
  • Eating smaller meals more often and drink fluids before and after meals to leave room in the stomach for food.
  • Adding concentrated calories to your usual foods, such as adding cheese to chili, or adding peanut butter to a whole grain muffin.
  • Prepare oatmeal and other hot cereals with milk instead of water.
  • Go for full-fat versions rather than “light” or “low-calorie” yogurt, milk and cheese.

When you work with a nutritionist, you can develop a healthy eating plan that will allow you to gain weight using the food you enjoy.

A 5000 Calorie Diet For Non

A 5000 calorie diet is designed specifically for athletes and bodybuilders since they burn a lot of energy during their daily training sessions and need to replenish it promptly and efficiently. Normally, adult women need to eat 1600-2400 calories a day, while 2000-3000 calories for men . For an athlete to gain muscle mass, it is important to eat more calories than they burn. However, non-athletes do not burn as many calories to justify their willingness to stick to a 5000 calorie diet. It might put your body under stress and lead to fast and unhealthy weight gain, with other health problems ensuing. Therefore, if you are not an athlete but still would like to try a 5000 calorie diet, you should do it only under your doctors supervision .

Don’t Miss: Can You Drink Ensure On Keto Diet

Stay in Touch

To follow the best weight loss journeys, success stories and inspirational interviews with the industry's top coaches and specialists. Start changing your life today!

Related Articles