4,000-5,000 Calorie Diet

[MikeCB45]

My position has been changed by my coaches from cornerback to middle linebacker. At only 144lbs. they want me to go on a 4,000-5,000 calorie diet. Can anyone give me a diet plan that I could follow now until August? Thanks in advance...

[Malaka1985]

unless you have a crazy metabolism, or put muscle on like crazy, you are probably going to get fat eating that much

[CaGray88]

I am working on a 7k diet plan right now.

[MikeCB45]

My metabolism is pretty rediculous actually, I eat ALL the time but never gain weight so that's why im doing the 4,000-5,000 calorie diet, with my lifting program and track it should do a lot of good.

[BackInTheJox]

My metabolism is pretty rediculous actually, I eat ALL the time but never gain weight so that's why im doing the 4,000-5,000 calorie diet, with my lifting program and track it should do a lot of good.

Yeah that's honestly probably a good number range. I'm exactly your same size (5'6"/144) and when only lifting, I take in 3000-3200 calories and am able to cleanly bulk (read: don't gain all that much weight.....i'll probably be upping the calories soon).

So if I'm running and stuff, I'd have to up the calories a lot more. I know everyone's metabolism is different, but 4000-5000 isn't all that crazy at all.

[MikeCB45]

Yeah, it's not crazy at all and it should work well for me. So does anyone have a diet plan or a website where I could find one?

[keninottawa]

Try Mauro DiPasquale's Metabolic Diet for examples of bulk diets, but don't worry about taking in so few carbohydrates. You need them to energize your football workouts!

[BigZe]

Try Mauro DiPasquale's Metabolic Diet for examples of bulk diets, but don't worry about taking in so few carbohydrates. You need them to energize your football workouts!

Very true Carbs are a very important part to any lifter wishing to gain size. Once u know the difference between complex and simple they are very effective in helping your gains. Simple carbs are your sugars that burn very fast. After consumption it takes about 15-30 min for your body to start burning them. the energy usually lasts about 45 min and are a good way to help slow the burning of your complex carbs which you will need later in your excercise. So eating an apple or other form of glucose which is a natural sugar 15- 30 min before lifting is benificial because saving those complex carbs like oatmeal, bread, pasta ect. for later help keep weight on by burning the carbs in stead of your calories. Thats why it seems impossible to put on weight. I know from experience when i first started body building i was 195lb at 6'2" 11.7% now im 214 @ 8% remember to eat clean and stay at least 80% consistent and you will see cange. A cheat meal every now and then is ok. and stay away from sodium it makes false gains due to water retention especially on creatine. Be sure to take a protien drink after work out to help the regroth process. Before bed mals are important also for peope with super fast metabolisms like myself

high calories wont make u fat if u eat clean and train hard like any football playr does so dont listen to boe heads that discourage a dietlike that.

[Money Shot]

strong bump

[impulse01]

I would start with the 3000 for about a few weeks then go to the 4000
3000
8:00 am Breakfast:
2 cups Cottage cheese, light/low fat
3 cups Bran cereal, all varieties
2 cups Strawberries
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

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

11:00 am Lunch
8 oz Chicken breast, skinless
2 1/4 cups Beans, green or yellow
1/4 cup Beans, black
1/2 cup Chickpeas
1/2 cup Cucumber
1 Pepper (bell or cubanelle)
3/4 cup Pasta
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

2:00 pm Mid Meal:
8 oz Tuna, canned in water
1 cup Celery
1 cup Cucumber
1 Pepper (bell or cubanelle)
1 cup Tomatoes
1 cup Grapes
2 whole Pita
2/3 tsp Olive, Flax, Hemp or Salmon Oils

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

5:00 pm Dinner:
8 oz Beef, lean cuts
2 cups Potato
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils
2 Peppers (bell or cubanelle)
1/4 cup Baked beans

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

8:00 pm Snack:
4 oz Cheese, low or non fat
2 cups Blueberries
9 Almonds, whole

28g P - 36g C - 9g F - Calories: 337

Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999

4000
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

My position has been changed by my coaches from cornerback to middle linebacker. At only 144lbs. they want me to go on a 4,000-5,000 calorie diet. Can anyone give me a diet plan that I could follow now until August? Thanks in advance...

[WnaLearnScience]

I would start with the 3000 for about a few weeks then go to the 4000
3000
8:00 am Breakfast:
2 cups Cottage cheese, light/low fat
3 cups Bran cereal, all varieties
2 cups Strawberries
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

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

11:00 am Lunch
8 oz Chicken breast, skinless
2 1/4 cups Beans, green or yellow
1/4 cup Beans, black
1/2 cup Chickpeas
1/2 cup Cucumber
1 Pepper (bell or cubanelle)
3/4 cup Pasta
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

2:00 pm Mid Meal:
8 oz Tuna, canned in water
1 cup Celery
1 cup Cucumber
1 Pepper (bell or cubanelle)
1 cup Tomatoes
1 cup Grapes
2 whole Pita
2/3 tsp Olive, Flax, Hemp or Salmon Oils

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

5:00 pm Dinner:
8 oz Beef, lean cuts
2 cups Potato
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils
2 Peppers (bell or cubanelle)
1/4 cup Baked beans

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

8:00 pm Snack:
4 oz Cheese, low or non fat
2 cups Blueberries
9 Almonds, whole

28g P - 36g C - 9g F - Calories: 337

Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999

4000
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

Can anyone confirm this is good? Thinking bout going with this

[Foe1605]

What is going on in this thread?

[MarcinPB]

Can anyone confirm this is good? Thinking bout going with this

I would drop the protein. At 145lbs you do not need more than 200 grams. Up the fat content a bit.

[WnaLearnScience]

I would drop the protein. At 145lbs you do not need more than 200 grams. Up the fat content a bit.

It's not for me brah, but thanks

[AlwaysTryin]

Epic bump...

[WnaLearnScience]

Epic bump...

For a good cause though :-)

[752]

I will think you'll put on a lot of fat rather than muscle with 4000~5000
Perhaps you might want to try 3500 maximum.

Use a calorie calc website.

[xXenkiXx]

How many hours a day are you exercising? Also remember to get tons of sleep.

[bubbletea9]

eat how you regularly do + an entire cheesecake, some apple pie, and an oreo mcflurry from mcdonalds

and some pancakes, waffles, chocolate, almonds, cashews, peanuts, peanut butter, peanut butter jam sandwiches, and chocolate chip cookies