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4500 Calorie Muscle Gain Meal Plan

The document presents a 4500-calorie daily diet designed to increase muscle mass and strength, consisting of 4 main meals that include oatmeal pancakes, egg whites with pico de gallo, chicken with rice and vegetables, and tuna with eggs, providing 396g of protein, 501g of carbohydrates, and 103g of fats.

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6 views2 pages

4500 Calorie Muscle Gain Meal Plan

The document presents a 4500-calorie daily diet designed to increase muscle mass and strength, consisting of 4 main meals that include oatmeal pancakes, egg whites with pico de gallo, chicken with rice and vegetables, and tuna with eggs, providing 396g of protein, 501g of carbohydrates, and 103g of fats.

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Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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4500 CALORIE DIET TO INCREASE MUSCLE MASS AND STRENGTH

FOOD 1

Oatmeal Pancakes

80g Quaker Oats

½ cup of Lala 100 lactose-free milk

1 banana

2 eggs

1 tablespoon of honey

30g of Nutella

255g Greek Vanilla Yogurt


200g Strawberries

FOOD 2

EGG WHITES AND PICO DE GALLO

500g egg whites (14 egg whites)

100g San Rafael Turkey Breast

2 servings of Pico de Gallo

6 tortillas

FOOD 3
CHICKEN WITH RICE AND VEGETABLES

350g Grilled Chicken Breast

360g of cooked white rice

2 servings of vegetables (2 cups)

20oz of Lala 100 lactose-free milk

2 scoops Mutant Mass


FOOD 4

TUNA AND EGG

4 cans of Dolores premium yellowfin tuna in water

15g of Heinz mayonnaise

4 fried eggs

CALORIAS TOTALES DE LA DIETA:

-4500kcal

MACROS OF THE DIET:

-PROTEINAS: 396g

-CARBOHIDRATOS: 501g

-GRASAS: 103g

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