Can someone help me with a 4000-5000 calorie Diet?

[nigeltnee]

I was up to 195lbs months ago. I was drinking a lot of weight gainer shakes and trying to eat... unfortunately with racing season I lost about 15lbs.. I'm at 180lbs now and struggling to gain any type of weight... My friend is telling me I should eating food rather than high calorie weight gainer shakes though.. any truth to that?

Do someone have some type of 4000-5000 calorie good diet meal plan that I could use or help me with? I've searched the web and some people have numbers all wrong.. saying a cup of milk is 15 grams of protein and eating two spoon fulls of PB is 25g of protein... whatever the hell they are getting that stuff I'd LOVE to know but everything that I have read and eat my milk and pb isn't nearly that high in protein.

Anyways... just looking for some insight from some of the people on here that are very hard to gain weight such as my self. I have weighed 130lbs all my life and I am 6'2". I was really excited when I was close to 200lbs months ago... now I just feel unmotivated and somewhat sad with the weight I've dropped that I have worked so hard to get...

Thanks all,
-Nigel

[SwiftyX]

Gallon of whole milk a day on top of your intake now.

[mac520]

Gallon of whole milk a day on top of your intake now.

That will do it. Also add whey to milk for more calories and protein enrichment.

[Aaron909]

Here's one

[nigeltnee]

I already drink a whole gallon of milk every day..lol

Aaron:

Thank you!

Do you have anymore meal plans JUST like that!!

That's exactly what I was looking for!!!

Side question on some of the things... Is it better to eat the whole eggs or substitute it for something like Egg beaters because of the less cholesterol? Things like that?

Thanks again,
-Nigel

[bojanglesk8]

Start adding more cheat food/junk food like pizza, ice cream, chocolate, etc.

[Horns3]

Gallon of whole milk a day on top of your intake now.

brb kidney stones

[Aaron909]

Aaron:

Thank you!

Do you have anymore meal plans JUST like that!!

That's exactly what I was looking for!!!

Thanks again,
-Nigel

Here's another one I found on this website

6:00 am Breakfast:
1 1/2 cups Yogurt, plain, low fat
6 Egg whites
1 cup Pineapple
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils
3 Eggs, whole
2 slice Whole grain bread

63g P - 81g C - 15g F - Calories: 711

9:00 am Snack:
1 cup Cottage cheese, light/low fat
28 grams Protein powder
1 cup Grapes
3 tbsp Barley
1 oz Sunflower seeds

56g P - 72g C - 15g F - Calories: 647

12:00 pm Lunch:
5 oz Cheese, low or non fat
3 cups Vegetable soup
1 1/3 cups Oatmeal
4 Crackers
12 Peanuts
1 cup Milk, low fat (1%)

63g P - 81g C - 15g F - Calories: 711

3:00 pm Mid Meal:
9 oz Turkey breast, skinless
1 3/4 cups Chickpeas
1/2 cup Mushrooms
1/4 cup Onions
1/2 head Lettuce, iceberg
1 1/2 cups Cherry tomatoes
5 tbsp Almonds, slivered

63g P - 81g C - 15g F - Calories: 711

5:00 pm Dinner:
8 oz Beef, lean cuts
1/2 cup Tomato, puree
2 cups Celery
3 cups Carrots
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils
1 cup Rice
1 cup Milk, low fat (1%)

63g P - 81g C - 15g F - Calories: 711

8:00 pm Snack:
35 grams Protein powder
2 cups Milk, low fat (1%)
2 cups Raspberries
1 1/2 tbsp Barley
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils
49g P - 63g C - 15g F - Calories: 583

Total Daily Portions: Protein: 350g Carbohydrates: 450g Fat: 90g Calories: 4010

===========================
Another one

6:00 am Breakfast:
56 grams Protein powder
3 cups Milk, low fat (1%)
2 cups Cereal, cold
2 cups Blueberries
6 tbsp Almonds, slivered

77g P – 99g C – 18g F – Calories: 866

9:00 am Snack:
1/2 cup Cottage cheese, light/low fat
56 grams Protein powder
2 cups Grapes
3 tbsp Barley
1 1/5 oz Sunflower seeds

70g P – 90g C – 18g F – Calories: 802

12:00 pm Lunch:
4 1/2 oz Chicken breast
4 oz Cheese, low or non fat
4 cups Vegetable soup
4 Crackers
3 whole Pita
12 Peanuts

77g P – 99g C – 18g F – Calories: 866

3:00 pm Snack:
49 grams Protein powder
1 1/2 cups Yogurt, plain, low fat
1 1/2 tbsp Barley
3 tbsp Almonds, slivered
1 tsp Olive, Flax, Hemp or Salmon Oils
2 Tangerines

70g P – 99g C – 18g F – Calories: 802

6:00 pm Dinner:
11 oz Beef, lean cuts
4 cups Cauliflower
2 cups Rice
6 tbsp Almonds, slivered
1 1/3 cups Fruit juice

77g P – 99g C – 18g F – Calories: 866

9:00 pm Snack:
11 oz Turkey breast, skinless
2 cups Chickpeas
1 cup Mushrooms
1/4 cup Onions
1 head Lettuce, iceberg
3 cups Cherry tomatoes
6 tbsp Almonds, slivered

77g P – 99g C -18g F – Calories: 866

Total Daily Portions: Protein: 441g Carbohydrates: 567g Fat: 108g Calories: 5004