This caloric volume is quite important for rapid muscle mass gain. Use if you have difficulty gaining weight, and also if you practice activities physical exercises in addition to your strength training. As part of a muscle mass gain menu, 4000 Kcal is a quantity of calories which is starting to be quite important. It is therefore largely sufficient for most bodybuilding practitioners to achieve rapid mass gain. Be careful, because if your basic metabolism is low, this risks creating too many calories and therefore generating fat gain.
However, if in addition to bodybuilding, you practice other physical activities, it can then be interesting to use such a power supply. It will be the same if you are very skinny and have great difficulty gaining weight. As usual, remember to watch your mirror and your scale. So, see below weight gain 4000 calorie meal plan.
EXAMPLE OF A WEIGHT GAIN 4000 CALORIE MEAL PLAN:
Menu for bodybuilding at 4000 KCAL: This caloric volume is quite important for rapid muscle mass gain. Use if you have difficulty gaining weight, and also if you practice physical activities in addition to your strength training.
As part of a muscle mass gain menu, 4000 Kcal is a quantity of calories that is starting to be quite significant. It is therefore more than sufficient for most bodybuilding practitioners to achieve rapid mass gain. Be careful, because if your basic metabolism is low, this risks creating too many calories and therefore causing fat gain.
However, if in addition to bodybuilding, you practice other physical activities, then it may be interesting to use such a diet. The same will apply if you are very skinny and have a hard time gaining weight.
Distribution of the menu at 4000 Kcal:
• Protein: 221 g (22%)
• Carbohydrates: 468 g (47%)
• Lipids: 140 g (31%)
BREAKFAST :
• Oat flakes: 120 g
• Milk: 25 cl
• Cocoa: 10 g
• Meat (100 g), or 0% cottage cheese (250 g), or protein powder (20 g)
• 1 banana
• Fish oil: 10 g (failing omega 3 in capsules)
MORNING SNACK:
• Oilseeds (almonds, walnuts): 50 g
• Oat flakes or powdered oats or barley: 40 g
• Protein powder: 20 g
LUNCH :
• Salad: a small plate
• Olive oil: 15 g
• Quinoa: 120 g
• Meat or fish: 100 g
• Vegetables: a plate
• 1 apple
• Dark chocolate: 10 g
AFTERNOON SNACK (1 HOUR BEFORE TRAINING):
• Oat flakes or oat or barley powder: 60 g
• Protein powder: 20 g
1/2 H TO 1 HOUR AFTER EVENING MEAL:
• Basmati rice: 120 g
• 4 eggs
• Vegetables: a plate
• Olive oil: 15 g
• Dark chocolate: 10 g
BEFORE GOING TO BED:
• Cottage cheese: 300 g