Diet with around 4000 calories ready to follow, great for gaining muscle mass.
For those who have a very fast metabolism and find it difficult to gain weight even with a 3000 Kcal diet, we present a diet to gain muscle mass with around 4000Kcal.
It is a diet that will guarantee even those who have difficulty gaining weight gain muscle mass.
It's important to note that if you have a slow metabolism, it's probably best to start with a lower calorie diet, e.g. 3000Kcal.
To find out how many calories you need for your diet to increase muscle mass, consult This article.
Follow this diet for at least a month and follow up with a good training plan, at least three times a week, and you will gain quality weight.
4000 calorie diet
- 8 egg whites and 3 egg yolks
- 150g Oats
- 1 Banana
- Wholemeal bread with 1 can of tuna
- 30g Nuts
- 200g Beef steak
- 100g brown rice
- Vegetables with olive oil
Meal 4 (Pre-Workout)
- 125g Oats
- 6 egg whites and 2 egg yolks
Meal 5 (Post-Workout)
- 2 Bananas
- 40g whey protein
- 150g Salmon / 200g Beef Steak
- 125g Spaghetti
- Vegetables with Olive Oil
- 1 piece of fruit
- 250g low-fat fresh cheese
- 50g peanuts
You can replace foods with similar foods, for this consult our nutritional table.
Don't forget, this is just a generic diet, and the ideal is to build something adapted to yourself.
Don't you know how?
See article: How to go on a diet.
Another article that may be useful to you is What to eat to gain muscle mass.
You find here Several training plans to follow your diet and get good results.