I'm almost at 200lbs and need a good clean diet hopefully trying to hit 5000 calories...I'm 5'7'' 190lbs. Currently around 3,000 just what good meals can make some high calories? Thanx
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I'm almost at 200lbs and need a good clean diet hopefully trying to hit 5000 calories...I'm 5'7'' 190lbs. Currently around 3,000 just what good meals can make some high calories? Thanx
here's a clean 3500 cal diet. it's easy to just tweak it up another 1500 clean cals.
Meal 1
80g oats - 10/45/6 274
180ml egg whites - 18/0/0 72
1.5 scoops whey - 41/0/0 164
Meal 2
1/2 tub cottage cheese - 9/7/2 82
large tin tuna - 38/0/1 161
Meal 3
200g chicken breast - 62/0/7 311
1/2 cup brown rice - 8/70/2 330
1/2 cup broccoli
Meal 4
200g chicken breast- 64/0/2 274
250g sweet potato - 5/38/0 172
WORKOUT
Meal 5
2 scoops whey - 54/0/0 216
60g oats - 7/33/5 205
5g creatine
Meal 6
200g chicken breast - 62/0/7 311
1/2 cup brown rice - 8/70/2 330
1/2 cup broccoli
Meal 7
2 scoops micellar casein - 70/3/1 301
1/2 tub cottage cheese - 9/7/2 82
465g protein 300g carbs 45g fat, 3400 total cals. (rounded off)
Why do you need an extra 1500 cals per day?
5000 cals?
do you mean Kilojules lol- 5000kjs would be equiv to 1200 cals lol
Dude, if you're 3,000 cals right now and you bump up to 5,000 cals you'll blow up fatter then a 9 year old on insulin....You need to bump it up gradually...And what is your body fat %??Quote:
Originally Posted by rockhardman
So just gradually up the calories watching the mirror? Or the more hungry I get eat more?
I'm about 12-15% bf