Make 5000 calorie meal plan for building muscle mass
Take advantage of this diet plan that many professional bodybuilders do for their success. Every day hard training hours and hours in the Gym will not get your 100 percent result, why? Because of lack dieting that you have, your body needs nutrition every day. For adding mass you should have to add extra more calories in your every meal.
Remember your body needs lots of calories don´t go with crappy foods that contain bad fats and carbohydrate that give you only bad calories and turn quickly into bally fats. Avoid readymade foods much as possible; your calorie should come from good foods that contain good fats, carbohydrate and protein.
Here are some good food collections that you should have in your kitchen.
Protein sources
Beef, Fish, Chicken breast, Turkey, Eggs and Protein Powder
Some dairy products like cottage cheese, yogurt and milk
Carbohydrates sources
Whole grain breads, whole grain pasta, Oats, white rice or wild rice, sweet potato, potato and
Banana
Fats source
All kind of nuts like Peanuts, Almond, Pista, Avocado and olive oil
Remember you also collect lots of fats from non-vegetable item that mention in protein source and carbohydrates
Many people asking how much protein carbohydrate and fats should I need to take every day?
Well if you are on bulking diet and hard trainer then plan should like that see below:
5000 calorie
Carbohydrates: 550 gram
Protein: 450+ gram
Fats: 110 gram
Important these is advance diet plan please check your daily intake calorie and take advice from your trainer first.
Meal plan
Meal 1 wakeup
Take 50 gram Whey protein powder shake with 300 ml 1.5% fat milk
Nutrition intake: protein 50 gram, carbohydrate 12 gram, fats 4.5 gram
Meal 2 Breakfasts check best Recipe
2 whole and 3 eggs whites’ boiled
100 gram oats boiled in water
200 gram cottage cheese
One banana
Nutrition intake: protein 55 gram, carbohydrate 75 gram, fats 28.5 gram
Meal 3 pre workout or snacks
50 gram nuts (almonds or peanuts)
500 gram backed potatoes
25 gram Whey protein powders shake with water
Nutrition intake: protein 40 gram, carbohydrate 105 gram, fats 25 gram
Meal 4 post workout
25 gram protein powders shake with milk
2 bananas
Nutrition intake: protein 23 gram, carbohydrate 50 gram, fats 3 gram
Meal 6 lunch
10 oz. or 350 gram chicken breast (uncooked)
150 gram white rice (uncooked)
2 tablespoon olive oil
Nutrition intake: protein 92 gram, carbohydrate 112 gram, fats 13 gram
Meal 7
10 oz or 300 gram salmon fish (uncooked)
100 gram white rice (uncooked)
2 tablespoon olive oil
Nutrition intake: protein 67 gram, carbohydrate 75 gram, fats 12 gram
Meal 8 dinner
350 gram chicken breast or turkey breast (uncooked)
500 gram backed potato
2 tablespoon olive oil
Nutrition intake: protein 91 gram, carbohydrate 105 gram, fats 13 gram
Meal 9 before bed
200 gram of cottage cheese or casein protein powder shake you can also take whey protein.
Nutrition intake: protein 25 gram, carbohydrate 8 gram, fats 8 gram
Tipps: make yourself your meal time plan and also training time for pre and post workout.
Eat every 2.5 to 3 hours
Important: This advice is not for beginners only who have 2-3 years’ fitness experience.
Take advice from your trainer before start any kind of plan.
