my 4000kcal diet... - UK-Muscle Body Building Community

Robbie · 08-01-2008, 01:31 PM

Am aiming for 4000kcal (I burn lots ;)) with somewhere around a

20% fat
60% carb
20% protein

has worked out a little different but its about right for 1.5x bodyweight in protein.

		Daily %		18.81%	54.49%	26.70%
		Daily Total	4001.5	158.05	457.85	224.315

Time	Food	No	Cals	Fat	Carbs	Protein
06:00	whey	30g	115.9998	2.1	1.2	24.9
06:00	Oats	100g	375	6	68	13
06:00	linseed	75g	352.5	30	21.675	17.25
07:00	Workout
08:00	whey	30g	115.9998	2.1	1.2	24.9
08:00	Oats	150g	562.5	9	102	19.5
09:30	Banana	1	121	0	31	1
10:30	Cashew Nuts	75g	435	36.15	13.575	13.275
12:30	Mackerel Fillets Brine	1	212	15.6	0	17.94
12:30	Tesco Farmhouse Bread	2	240	3.2	42.6	10
14:30	Banana	1	121	0	31	1
16:00	Cashew Nuts	50g	290	24.1	9.05	8.85
18:00	Grilled Chicken Breast	125g	137.5	1.25	0	28.75
18:00	Brown Rice	50g	185	1.5	38.5	4
18:00	Broccoli	100g	35	0	7	2
18:00	Carrot	100g	35	0	8	1
18:00	whey	15g	57.9999	1.05	0.6	12.45
20:00	oats	100g	375	6	68	13
20:00	linseed	50g	235	20	14.45	11.5

TH&S · 08-01-2008, 01:50 PM

How much do you weigh? How much are you eating now? Will you *honestly* stick to this every day?

Diving into 4000kcals perhaps isn't the best way, just increase your macros a bit and monitor progress. If your training naturally and gaining more than 8lbs per month - odds are you are just getting fat.

Aim to gain 1lb per week, with your lifts progressing and BF% not increasing too much, altering your diet to stay around the 1lb per week gain.

Personally I wouldn't have to have that much fat and that many carbs in my diet...

150g Protein on a 1.5x basis makes you 100kgs - or almost 16st... I've a feeling your closer to 13 stone... So I think your macros are wrong...

Also 158g P + 458g C + 224g F = 4500kcals ED...

200g protein ED will be fine for you, 80g to 150g of good fats ED and carbs as required...

shorty · 08-01-2008, 02:10 PM

robbie i'd up my protein to at least 30%

also some excellent info from TH&S.. upping cals drastically will more than likely be store as fat...

TH&S · 08-01-2008, 02:20 PM

Meal 1 (6am): Whey (30g) + Oats (100g) + Linseed (75g) (Pre WO)
^^^ If you are going to have an 800kcal shake, then dont mix high carb and high fat. 75g Whey, 75g Oats and a splash of the oil of your choice is fine.

Meal 2 (8am): Whey (30g) + Oats (150g) (Post WO)
^^^^ I'll bet you feel really sluggish after this, Whey (50g) and Oats (50g) would be better IMHO.

Note: Thats 1500+kcals in less than two hours...

Try and eat an even amount of Protein, Fats and Carbs at each meal where you can - or at least have some protein at each meal.

Robbie · 08-01-2008, 02:23 PM

Its actually 225g protein 158g fat 458g carbs.

Currently I eat anywhere between 3600-4000cals a day and I stick pretty religously to a plan, but it was crap and didn't have enough fat in it.

Oh and the 1.5x bodyweight is done in lbs...

TH&S · 08-01-2008, 02:29 PM

Quote:

Originally Posted by robbiedont

Its actually 225g protein 158g fat 458g carbs.

Ooops my bad...

Robbie · 08-01-2008, 02:52 PM

Does it make more sense with my figures?

" then dont mix high carb and high fat "

I was trying to avoid oil as they all taste so rough!

and if I remove the linseed then I need to replace that fat elsewhere in my day, and I struggle as it is!

any suggestions?

shorty · 08-01-2008, 03:03 PM

Cod liver oil is great.. plus its capped so you dont taste it!

Also Natty peanut butter is also good!

Olive oil tastes better than linseed oil!

Ollie B · 08-01-2008, 03:12 PM

use udos oil. good stuff.

Robbie · 08-01-2008, 03:21 PM

Quote:

Originally Posted by shorty

Cod liver oil is great.. plus its capped so you dont taste it!

Also Natty peanut butter is also good!

Olive oil tastes better than linseed oil!

How many g's of fat in a cod liver oil cap!?!

I have bought some peanut butter, last time I tried it I wasn't impressed though. I eat loads of nuts as it is though, so wasn't looking to eat any more!!

I tried olive oil on its own before and thought it was pretty nasty!

TH&S · 08-01-2008, 03:22 PM

Get from food what you can, and supplement the rest

shorty · 08-01-2008, 03:28 PM

Quote:

Originally Posted by robbiedont

How many g's of fat in a cod liver oil cap!?!

on fitday.com it says per tablespoon 14g of fat... i use the holland and barrett EPA caps but it doesn't state the nutrional value... so i cracked some caps open and i could get 3 caps worth on a tablespoon... so i just go off that!

Con · 08-01-2008, 03:30 PM

Looks okish to me but you need to do cardio also to make your body more efficient.

Robbie · 08-01-2008, 06:02 PM

Quote:

Originally Posted by Con

Looks okish to me but you need to do cardio also to make your body more efficient.

I'm a triathlete so I do get lots!

**Jimmy** · 08-01-2008, 06:20 PM

robbie

i am going to sound harsh, but its not intended

you will find it hard to chomp through that lot

4000 kcals of junk is easy to eat, clean food is another thing

at your weight you only need around 3000

200g protein is ample for you as well

after looking at your pics, your not a lean 70kg so in reality you should go by LBM when you decide on your macro totals

if you were a very lean 70kg i would say 4000 is ok, but your not

in all honesty, your diet...although ok, isnt the best

maybe start over again....and remember to add a little of what you like .... it keeps you sane

08-01-2008, 01:50 PM	#2 (permalink)
TH&S 170lbs of NATURAL Muscle. 56lbs of NATURAL Bone (Calcium, Collagen and Marrow), 3lbs of NATURAL Tren, 6lbs of NATURAL Test E, 0.5lbs Pregnant (NATURAL) Womans Urine (To pass the NATURAL Drug Test) Join Date: Aug 2007 Posts: 5,216	Re: my 4000kcal diet... How much do you weigh? How much are you eating now? Will you honestly stick to this every day? Diving into 4000kcals perhaps isn't the best way, just increase your macros a bit and monitor progress. If your training naturally and gaining more than 8lbs per month - odds are you are just getting fat. Aim to gain 1lb per week, with your lifts progressing and BF% not increasing too much, altering your diet to stay around the 1lb per week gain. Personally I wouldn't have to have that much fat and that many carbs in my diet... 150g Protein on a 1.5x basis makes you 100kgs - or almost 16st... I've a feeling your closer to 13 stone... So I think your macros are wrong... Also 158g P + 458g C + 224g F = 4500kcals ED... 200g protein ED will be fine for you, 80g to 150g of good fats ED and carbs as required... __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. \| To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. D: 220 \| B: 140 \| S: 210

08-01-2008, 02:10 PM	#3 (permalink)
shorty bring on saturday! Join Date: Mar 2007 Location: Oldham, NW Posts: 1,907	Re: my 4000kcal diet... robbie i'd up my protein to at least 30% also some excellent info from TH&S.. upping cals drastically will more than likely be store as fat... __________________ “I may be drunk, Miss, but in the morning I will be sober and you will still be ugly.” *To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.* MP25162 for 5% discount off your 1st order at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

08-01-2008, 02:20 PM	#4 (permalink)
TH&S 170lbs of NATURAL Muscle. 56lbs of NATURAL Bone (Calcium, Collagen and Marrow), 3lbs of NATURAL Tren, 6lbs of NATURAL Test E, 0.5lbs Pregnant (NATURAL) Womans Urine (To pass the NATURAL Drug Test) Join Date: Aug 2007 Posts: 5,216	Re: my 4000kcal diet... Meal 1 (6am): Whey (30g) + Oats (100g) + Linseed (75g) (Pre WO) ^^^ If you are going to have an 800kcal shake, then dont mix high carb and high fat. 75g Whey, 75g Oats and a splash of the oil of your choice is fine. Meal 2 (8am): Whey (30g) + Oats (150g) (Post WO) ^^^^ I'll bet you feel really sluggish after this, Whey (50g) and Oats (50g) would be better IMHO. Note: Thats 1500+kcals in less than two hours... Try and eat an even amount of Protein, Fats and Carbs at each meal where you can - or at least have some protein at each meal. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. \| To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. D: 220 \| B: 140 \| S: 210

08-01-2008, 02:23 PM	#5 (permalink)
Robbie www.fastfasterfastest.co. uk Join Date: Dec 2007 Location: Norwich UK Posts: 1,117	Re: my 4000kcal diet... Its actually 225g protein 158g fat 458g carbs. Currently I eat anywhere between 3600-4000cals a day and I stick pretty religously to a plan, but it was crap and didn't have enough fat in it. Oh and the 1.5x bodyweight is done in lbs... __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

08-01-2008, 02:52 PM	#7 (permalink)
Robbie www.fastfasterfastest.co. uk Join Date: Dec 2007 Location: Norwich UK Posts: 1,117	Re: my 4000kcal diet... Does it make more sense with my figures? " then dont mix high carb and high fat " I was trying to avoid oil as they all taste so rough! and if I remove the linseed then I need to replace that fat elsewhere in my day, and I struggle as it is! any suggestions? __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

08-01-2008, 03:03 PM	#8 (permalink)
shorty bring on saturday! Join Date: Mar 2007 Location: Oldham, NW Posts: 1,907	Re: my 4000kcal diet... Cod liver oil is great.. plus its capped so you dont taste it! Also Natty peanut butter is also good! Olive oil tastes better than linseed oil! __________________ “I may be drunk, Miss, but in the morning I will be sober and you will still be ugly.” *To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.* MP25162 for 5% discount off your 1st order at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

08-01-2008, 03:22 PM	#11 (permalink)
TH&S 170lbs of NATURAL Muscle. 56lbs of NATURAL Bone (Calcium, Collagen and Marrow), 3lbs of NATURAL Tren, 6lbs of NATURAL Test E, 0.5lbs Pregnant (NATURAL) Womans Urine (To pass the NATURAL Drug Test) Join Date: Aug 2007 Posts: 5,216	Re: my 4000kcal diet... Get from food what you can, and supplement the rest __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. \| To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. D: 220 \| B: 140 \| S: 210

08-01-2008, 03:30 PM	#13 (permalink)
Con ;-) Join Date: Sep 2007 Posts: 3,433	Re: my 4000kcal diet... Looks okish to me but you need to do cardio also to make your body more efficient.

08-01-2008, 06:20 PM	#15 (permalink)
Jimmy UK-Muscle Moderator Join Date: Aug 2003 Location: Forest gym crawley Posts: 4,412	Re: my 4000kcal diet... robbie i am going to sound harsh, but its not intended you will find it hard to chomp through that lot 4000 kcals of junk is easy to eat, clean food is another thing at your weight you only need around 3000 200g protein is ample for you as well after looking at your pics, your not a lean 70kg so in reality you should go by LBM when you decide on your macro totals if you were a very lean 70kg i would say 4000 is ok, but your not in all honesty, your diet...although ok, isnt the best maybe start over again....and remember to add a little of what you like .... it keeps you sane __________________ *To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.* 'Genetics is the science of heredity and variation in living organisms. Inheritance in organisms occurs by means of discrete traits, called genes.'