4000k diet suggestions

[liftw8t]

Okay my friend needs to know what a 4k diet looks like that wont break the bank lol any suggestions? Stats: 5'7" 189 8% bf can't seem to gain anymore, I mean he looks great but he wants to go up to the light heavy class cus he usually comes down to the top of middle weight.

[ninjazx14]

im sure jamy has a 4000K diet but he breaks the bank. well if that was my wallet it would break the bank lol i got a 3000k diet i could post that then just add like 2-3 more meals lol

[liftw8t]

Yeah let me see what it looks like if you dont mind

[ninjazx14]

0600-0700 Run

0800
8 Egg Whites 1 cup oats
5 fat
59 carb
52 Protein

1100
8OZ chicken
5 Fat
0 Carb
46 Protein

1230
8OZ turkey Brocolli
14Fat
5 Carb
47Protein

1500
8OZ chicken
5 Fat
0 Carb
46 Protein

1700
PRE W/O Ground Beef Yams
16 Fat
41Carb
50Protein

1800-1900 w/o

1930
Post W/o Protein Shake Brown Rice Veggies
3Fat
40Carb
54Protein

2130
Tuna avacado pickles Celery mayo
35Fat
5Carb
55Protein

Before Bed
Casein 2scoops
2Fat
8Carb
46Protein


72 Fat 720 Cals
158 Carb 624 Cals
350 Protein 1400 Cals
2744 Cal

i never added almonds and EVOO after you add them i get around 3000-3100K if he is bulking you can add lots more carbs and easily get more K. this is my cutting diet.