Bulking up harms no one, but it takes a lot of calorie management. When you hear the word ‘calorie’, you’d usually think of binge-eating.
Calorie counting and calorie management refer to understanding how much nutrition your body needs. You may plan your diet based on your age, gender, activity, and health condition.
Most bodybuilders, athletes and endurance athletes may need a lot more nutrition than us. We generally eat about 2000-2500 calories, however, bulking up requires adding half or double the calories as you will be burning them too.
Here’s a 4000 calorie diet that includes a lot of healthy carbohydrates, proteins and fats. A lot of liquid intakes is easier than solid intake, hence, the plan has smoothies and fruit juices. Following this is easy if you preplan your meals.
1. Protein Smoothie with Berries, Coconuts or Bananas
A classic day should begin with a huge glass of smoothie containing some fruits, nuts, seeds or protein powder. You could even call it a protein shake.
To prepare this morning breakfast smoothie, you need to choose your ingredients: bananas, strawberries, raspberries, coconut powder, or dry fruits. We suggest you use coconut powder or coconut water with protein formula.
Add a cup of frozen berries and greek yogurt. Blend it till it becomes smooth and beautiful, then top it with some chopped walnuts.
The smoothie gives about 650 calories for you to begin your day with. It gives you a lot of proteins, carbs and fats.
2. Black Bean and Scrambled Egg Breakfast Tacos
The combination of eggs, black beans and whole-grain tortillas is truly healthy and nutritious.
You may roll out a tortilla and toast it on a flat pan. Beat two eggs and add two pinches of salt and cook them.
In another pan, add corn kernels, black beans and sliced green onions. Now beautifully decorate the tortillas with eggs and black bean mixture.
This breakfast serves you about 350 calories in all. It has sodium, potassium, calcium, fats, protein and carbs.
3. Chicken Drumstick and Mashed Potatoes
Crispy oven-friend chicken drumsticks with some tasty mashed potatoes… What a snack!
If you want to gain weight or maintain your body’s energy and health, this is one of the best snacks you will ever have.
You need a cup of breadcrumbs, whole-grain flour, paprika, salt, pepper, mayonnaise, sour cream and 4 pieces of chicken legs and 4 chicken thighs.
Prepare a mixture of all the ingredients with spices and coat it to the chicken. Then bake the dish for about 30 minutes in a preheated oven.
The delicious recipe gives you enough energy for a midday meal and serves 400 calories in all.
4. Mild Chilli and Bean Pasta Bake
Your lunch should be high in fibres and vitamins so you remain energetic in the gym. This lunch recipe is full of dietary fibres and vitamin B. It is low in iodine which saves you from the excess salt intake.
The lunch serves you with 700 calories of excellent nutrients! You need onions, celery, minced beef, chilli powder, chopped tomatoes, puree, kidney beans, beef or chicken stock, greek yogurt, eggs, grated cheese, and garlic cloves.
The vegetables in this recipe contain vitamins and minerals that are otherwise rare to obtain. They’re perfect for the people who work out more or want to gain weight. The fibrous substances help regulate the bowel movements so you never feel bloated or suffer from indigestion.
5. Green Smoothie
For some people, their energies may drop right after lunch. This is due to the drop or rise in sugar levels post-lunch. Having a glass full of green smoothie an hour or two after lunch can help your digestive system stay healthy.
This smoothie is made using avocado, pineapple, apple, spinach, and some apple juice. You must blend all the ingredients in a blender until the smoothie is extremely smooth and nicely textured. Then, top it with some basil or mint leaves.
You can even add a few drops of honey for extra sweetness (avoid honey if you have already had a lot of sugar).
This healthy smoothie jar gives you about 500 calories to enter the evening.
6. Medjool Dates
Dates can be an extremely healthy source of carbs, fibre, protein, sugar, calcium, iron, potassium, copper, vitamin B6 and magnesium.
Eating about 8 medium-sized dates can give you 300 calories if you consume it with a glass of skimmed milk that has about 100 calories in it.
This 400 calorie afternoon snack prepares you for your evening work out very well.
Dates are especially famous for their iron content. They can improve blood pressure and increase stamina too.
7. Ginger Tofu with Stir-Fried Vegetables
Tofu is said to be one of the healthiest food options for bulking up. It has a lot of protein for your muscles. The vegetables in this recipe are so crispy, you’ll want to eat this every other day. The recipe is vegan and gluten-free too.
The entire dinner serves you with 700 calories. You must ensure that you eat your fill properly. You need a nice big firm tofu cuboid, cornstarch, salt, olive oil, broccoli, carrots, brown rice, ginger sauce, sesame, minced garlic, minced ginger, maple syrup, soy sauce (gluten-free), sesame oil and vinegar.
It is the easiest dinner recipe that gets ready in just 20-30 minutes.
8. Frozen Berries with Ice Cream
After a day full of hard work and bulking up, you deserve ice cream. While bulking up, you must ensure that you’re not feeding random ice creams and unhealthy chocolates, hence, we have the healthiest way to eat a bowl of ice cream.
Scoop about 100 grams of vanilla ice cream and add frozen berries to your bowl. Mix all of it and there you have your fresh berry vanilla ice cream.
This bowl serves you with 300 calories and you’re done for the day!
The 4000 calorie diet plan is surely an extraordinary one as not everyone would be so determined to bulk up or eat so much to be energetic.
If you’re an athlete or workout too much at the gym, this plan should definitely work for you.
If you’re simply looking to gain weight, you might eliminate an option or two to reduce these calories and go down to 3000 calories.
Make sure you consult your doctor if you experience any discomfort. Nothing should cost your health. We hope you enjoy these meals.
https://my.clevelandclinic.org/health/articles/16555-snack-ideas-for-weight-gain https://delishably.com/desserts/10-Great-Halo-Ice-Cream-Flavors-Under-300-Calories-Per-Pint https://betterme.world/articles/4000-calories-a-day/ https://healthyeating.sfgate.com/4000calorie-nutrition-guide-7919.html https://www.healthline.com/nutrition/medjool-dates#nutrients https://easyhealthysmoothie.com/high-calorie-smoothie-recipes-healthy-weight-gain/