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Ultimate 4,000 Calorie Clean Bulking Meal Plan: Feeding Time

/ waterjugfitness / 8 Comments

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

  1. Ultimate 4,000 Calorie Clean Bulking Meal Plan: Grocery List
  2. Ultimate 4,000 Calorie Clean Bulking Meal Plan: Prep And Pack
  3. 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)

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)

Post Workout Shake: 7:00pm – 7:30pm

(400 Calories P-41g/C-50g/F-4g)

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.