Full Day of Eating for Muscle Building (4000 Calories)
The second meal is my favorite of the whole day. What's yours? This 4000 calories full day of eating on a lean bulk video is made specially for hardgainers, ectomorphs and skinny guys looking to put on weight and gain muscle. TIMESTAMPS 0:00 Intro 0:13 Meal 1 (Breakfast) 0:46 Meal 2 (Pre-Workout) 2:40 Cooking Meal 3 3:35 Push Workout (Chest, Shoulders and Triceps) 4:53 Meal 3 (Post-Workout) 5:18 Meal 4 - Snack 5:38 Cooking Meal 5 5:54 Jacuzzi 6:02 Meal 5 (Dinner) If this is too much for you right now, feel free to change the amounts of food but keep the overall structure! MEAL 1 - BREAKFAST (8.30 am) Fats on the first and last meal of the day optimize testosterone production, so i allocate a lot of the daily fats to this meal. PANCAKE • 3 eggs • 1/2 banana • 80g oats • 30g peanut butter DRINK • 300ml milk MEAL 2 - PRE-WORKOUT (11 am) Fast absorbing carbs are the focus of this meal since you want to be energised and not sluggish on your workout. Salt on your potatoes along with beetroots and watermelon all act as vasodilators, wait 2h after your meal, take a coffee and get ready for an amazing pump at the gym! MAIN DISH • 150g cooked chicken breast • 200g cooked sweet potatoes • 25g beetroot • 2 slices of white bread DRINK • 200g watermelon MEAL 3 - POST-WORKOUT (2.30 pm) Another meal that you want to be absorbed fast so fats are avoided on this one as well, this is usually the part of the day when i am the most hungry, after the gym. MAIN DISH • 300g cooked basmati rice • 100g boiled chickpeas • 150g baked chicken breast • 50g mixed vegetables SMOOTHIE • 200ml oats milk • 50g blueberries • 1 banana MEAL 4 - SNACK (5.30 pm) Just a quick snack to not break the work flow of the afternoon. SNACKS • 2 rice cakes • 30g hummus SMOOTHIE • 200ml rice milk • 1 scoop of protein powder • 1 banana • 50g strawberries MEAL 5 - DINNER (8.30 pm) It's ok to have fats here because of all the reasons mentioned above - also your body will have no more food for 12h so it can use fats since they are digested slowly. MAIN DISH • 300g cooked basmati rice • 150g cooked minced beef SMOOTHIE • 200ml almond milk • 1 kiwi • 1 banana PS. My current stats are 187 lbs (84,5 kg) and 178 cm (5'10").
