Diet with about 4000 calories ready to follow, great for gaining muscle mass.
It is a diet that will guarantee even those who have difficulties in gaining weight gain muscular mass.
To find out how many calories you need for your muscle mass diet 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 gems
- 150g oats
- 1 Banana
- Brown 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 gems
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 Lean fresh cheese
- 50g peanuts
You can substitute food for similar foods, for that check 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 the What to eat to gain muscle mass.