Originally Posted by
GearHeaded
ok so first off I would ask, why 5000 cals ?
I actually generally never design diets based on total calories . I design them based on micro and macro nutrients needs first and foremost, and the cals simply fall where they fall.
I don't believe in the whole "cals in vs cals out" thing or IIFYM (if it fits your macros) thing.. calories are just a measurement of energy. nothing more. by themselves they don't provide any actual nutrition or muscle building, just units of energy (like 1 calorie is equal to 1 btu of heat)..
its the micro and macro nutrients that are important . its the potassium, magnesium, amino acids, glucose, etc.. that get driven into muscle cells that actually build muscle , not "calories" .
I have 240 pound bodybuilders growing on only 3600 cals per day because the nutrient protocol is set up properly..theres no need for 5000 cals of just crap.
build your nutrients you need first and foremost, then the cals are what they are.
so anyhow, to answer your question more directly. heres what a nutrient build diet would look like
meal 1-
5 whole eggs
5oz ground turkey
1 cup spinach
1/2 cup oats
1/2 cup berries
1 cup orange juice
meal 2
8oz steak
2 large potatoes
2 cups mixed greens (or veggies)
1/2 avacodo
meal 3 - pre workout
8oz tuna
2 cups rice
1 apple
1 cup milk
meal 4 - post workout
8oz chicken
1 cup rice
1 potatoe
5 baby carrots
meal 5
8oz ground beef or bison
1 large sweet potatoes
1/2 cup pasta
2 cups mixed veggies
meal 6
50g whey protein shake
1/2 cup oats
2 cups whole fat milk
spoonful of nut butter
1/2 banana
15 almonds
thats a very rough example ..mix things around a bit. one week do lots of asparagus as your veggie source then the other week use mainly spinach.