It’s time to eat for those who have read both the Ultimate 4,000 Calorie Clean Bulking Meal Plan: Grocery List and the Ultimate 4,000 Calorie Clean Bulking Meal Plan: Prep And Pack articles. If you haven’t read these articles yet, you might be a bit lost going forward so I suggest checking them out now. You’ve turned the grocery list in part 1 into prepped and packaged meals. The only thing left to do is plan your meals to optimize growth. What do I mean by this? It’s crucial to plan your meals accordingly to when you workout. I know they say breakfast is the most important meal of the day but in my world it’s the pre and post workout meals. Pre workout meals are going to provide energy throughout your workout and should include a good amount of protein and slow digesting carbs. Where as your post workout meal should be high in protein and fast digesting carbs for recovery and rebuilding muscle. Below is a full breakdown of my daily intake including calories for each meal, I usually workout from 6-7:30pm.
Part 3 Of 3
- Ultimate 4,000 Calorie Clean Bulking Meal Plan: Grocery List
- Ultimate 4,000 Calorie Clean Bulking Meal Plan: Prep And Pack
- Ultimate 4,000 Calorie Clean Bulking Meal Plan: Feeding Time
Eat Up, Meal Time
Full breakdown of meals and calories per meal.
Protein = P
Carbohydrates = C
Fats = F
Breakfast 1: 7:00 – 7:30am
(210 Calories P-26g/C-7g/F-8g)
- 16 oz. Unsweetened Almond/Coconut Milk
- 1 Scoop Gold Standard 100% Whey
Breakfast 2: 9:00 – 9:30am
(675 Calories P-35g/C-79g/F-25g)
- 1 Cup Oats
- 1 Red Delicious Apple
- 4 Large Eggs
Lunch 1: 11:45pm – 12:15pm
(616 Calories P-61g/C-43g/F-27g)
- 8 oz. Chicken
- 8 oz. Potato
- 1 Cup Broccoli
- 1 1/2 tbsp. Extra Virgin Olive Oil
Lunch 2: 2:00 – 2:30pm
(785 Calories P-41g/C-57g/F-47g)
- 2 Slices 100% Whole Wheat Bread
- 5 Whole Wheat Crackers
- 1 Can Tuna In Water
- 1 1/2 tbsp. Extra Virgin Olive Oil
- 1 tbsp. Reduced Fat Mayo
- 1 tbsp. Dill Relish
- 26 Almonds
Pre Workout Meal: 4:00pm
(660 Calories P-50g/C-75g/F-20g)
- 1 1/2 Scoops Gold Standard 100% Whey
- 2 Slices 100% Whole Wheat Bread
- 2 tbsp. Peanut Butter
- 1 tbsp. Grape Jelly
- 2 tbsp. Dextrose
Post Workout Shake: 7:00pm – 7:30pm
(400 Calories P-41g/C-50g/F-4g)
- 2 tbsp. Dextrose
- 1 1/2 Scoops Gold Standard 100% Whey
- 1/2 Cup Oats
Post Workout Meal 2: 8:00pm
(565 Calories P-62g/C-53g/F-12g)
- 8 oz. Chicken
- 1 Cup Rice
- 1 Cup Broccoli
- 16 oz. Unsweetened Almond/Coconut Milk
Snack: 10:00 – 10:30pm
(145 Calories P-18g/C-7g/F-5g)
- 1/2 Cup LowFat Cottage Cheese
- 1/4 Cup 4% Cottage Cheese
Protein: 329
Carbs: 371
Fat: 148
Total Calories: 4,026
You can do this! Believe me, I know it’s going to be hard eating this many calories but if you want to grow naturally you’ll find a way! Trust me when I say, it will get easier. I hope you enjoyed this meal plan! If you have any suggestions or want to chat about gaining weight please leave a comment below. Also, go follow WaterJugFitness on Twitter and Instagram for daily fitness tips, dieting and motivation.
jugfitness.com 
I have had to alter this somewhat due to my work schedule, but this is basically what I’ve been routinely doing for the last month and a half. Managed to lose nearly 10lbs and bulk up a bit.
7AM: OATS (3 Eggs every other day)/one slice of toast
10:30-11AM: Protein shake for meal replacement
2:30-3PM: *half of a normal boneless chicken breast-grilled/half cup of veggies (broccoli, green beans, asparagus etc)/ fruit cup ***days I can’t make this, I get a healthy chicken salad from subway- no cheese or fattening dressings or croutons. Just stick to the vinegar and oil and honey mustard occasionally.
5:30-6PM: *half of a normal boneless chicken breast-grilled/ half cup of rice/full cup of random veggies
7PM: pre-workout protein shake
9PM: post-workout protein shake/half cup of cottage cheese
11PM: casein protein shake
if you have any suggestions to alter, i’m down to hear em
Thanks
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Hey Joe, nice! Glad to hear it is working for you! My suggestion to your current plan would be to add an additional ½ cup of rice, 4 – 6oz. chicken, and veggies after your workout. Post workout meals are crucial for repairing and building muscle. My post workout meal is one of my largest meals, even though it’s late, those calories are extremely important. You could also try switching from real eggs to egg whites, or one real egg and two egg whites. Maybe try cutting your morning oats in half since you’re also eating a piece of toast. Also, are you doing milk with your shakes or water? The results are coming, you’re seeing them it just takes some time. If you’re looking to cut fat and add lean muscle faster you could try a few different things, add more protein, eat less carbs, and add cardio. I think with the addition on the meal I suggested above you will add more lean muscle. With the addition of the extra meal, you could try adding some High Intensity Interval Training. Sprints at an incline are great for burning fat.
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I am working out in the morning( at 8:00am). How would you modify this meal plan To fit my schedule?
Thanks for the great work!!!
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Hey Jorge, thanks for the comment and reading! Another one of my subscribers revised the plan for a morning workout and it looked good to me. Check it out below. Hope this helps!
Pre Workout Meal: 6:00AM (660 Calories P-50g/C-75g/F-20g)
• 1 1/2 Scoops Gold Standard 100% Whey
• 2 Slices 100% Whole Wheat Bread
• 2 tbsp. Peanut Butter
• 1 tbsp. Grape Jelly
• 2 tbsp. Dextrose
Post Workout Shake:– 7:30pm (400 Calories P-41g/C-50g/F-4g)
• 2 tbsp. Dextrose
• 1 1/2 Scoops Gold Standard 100% Whey
• 1/2 Cup Oats
Breakfast 2: 8:00 – 9am (675 Calories P-35g/C-79g/F-25g)
• 1 Cup Oats
• 1 Red Delicious Apple
• 4 Large Eggs
Lunch 1: 11:45pm – 12:15pm (616 Calories P-61g/C-43g/F-27g)
• 8 oz. Chicken
• 8 oz. Potato
• 1 Cup Broccoli
• 1 1/2 tbsp. Extra Virgin Olive Oil
Lunch 2: 3:00 – 3:30pm (785 Calories P-41g/C-57g/F-47g)
• 2 Slices 100% Whole Wheat Bread
• 5 Whole Wheat Crackers
• 1 Can Tuna In Water
• 1 1/2 tbsp. Extra Virgin Olive Oil
• 1 tbsp. Reduced Fat Mayo
• 1 tbsp. Dill Relish
• 26 Almonds
Post Workout Meal 2: 6:00pm (565 Calories P-62g/C-53g/F-12g)
• 8 oz. Chicken
• 1 Cup Rice
• 1 Cup Broccoli
• 16 oz. Unsweetened Almond/Coconut Milk
Snack: 9 (145 Calories P-18g/C-7g/F-5g)
• 1/2 Cup LowFat Cottage Cheese
• 1/4 Cup 4% Cottage Cheese
Total Calories: 4,026
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How can I work this around my school/job schedule??
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Hey Luis, sorry for the delay in my response. Anyways, unfortunately school doesn’t make it easy to get all of these meals in. You could ask your teachers if you could eat in class, but if that fails then you would want to utilize more shakes and bars for calories. As for work, it really just depends on the flexibility you have. My job allows me to eat and work at the same time so I don’t have any issues. If you don’t have that flexibility again you would want to find quick, simple, healthy snacks to eat throughout the day. I hope this helps somewhat. I know it can be tough, trust me, I went through it as well.
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Hello! I have issues gaining muscle because I run 2 miles in the morning and I also teach 2 HIIT classes mid day so I’m doing a lot of cardio. I lift at night around 10PM. I am 5’9″ and I weigh 150 pounds. Would you suggest doing anything different for me from what you listed above?? I’ve been trying to follow this eating plan for the past week and all is going well, I just wanted to make sure it was a good idea for me to follow this. Thank you! Cameron!
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Hey Cameron, I bet this will work for you if you stick to it. How has it been going?
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