SixPackSmackdown
SixPackSmackdown
  • Site
  • User
  • Site
  • Search
  • User
  • Workout Programs
    • SixPack Jacked
    • SixPack Shredded
    • SixPack Monster Split
    • Old Man Strength
    • JackedDad
    • Dmitry Klokov Workout Program
    • John Cena Workout Program
    • Strong Wrestler
    • Smackdown Bench Booster
    • MusclePharm Get Swole
    • Squat Everyday Trainer
    • Squat Everyday 2.0
    • Bench Most Days w/ Cory Gregory
  • Diet Plans
    • Clean Eating Diet Plans
    • Keto Diet Plans
    • Low Carb Diet Plans
    • Intermittent Fasting
    • Approved Foods List
    • SixPack Shredded Diet Plan
    • SixPack Jacked Diet Plan
    • 3000 Calorie Sample Diet
    • 3500 Calorie Sample Diet
    • 4000 Calorie Sample Diet
  • Recipes
    • Keto Recipes
    • Low Carb Recipes
    • Protein Shake Recipes
    • Breakfast
    • Lunch
    • Dinners
    • Desserts
    • Beverages
    • Side Dishes
    • Meal Replacement
    • Barbecue and Grilling
  • Reviews
    • Pre-Workouts
    • Protein Powders
    • Protein Bars
    • Post Workout Supplements
    • Amino Acids and BCAA
    • Fat Burners
    • Specialty Products
    • Workout Equipment
  • Workouts
    • MusclePharm Workouts
    • Ab Workouts
    • Back Workouts
    • Bicep Workouts
    • Cardio and Fat Burners
    • Chest Workouts
    • CrossFit
    • Full Body Workouts
    • Leg Workouts
    • Shoulder Workouts
    • Tricep Workouts
    • Body Weight Only
  • Articles
  • Calculators
    • Bench/Squat Pyramid Generator
    • Bench Press Max Calculator and Squat Max Calculator
    • Skin Caliper Body Fat Calculator
    • Protein Intake Calculator
    • Daily Water Intake Calculator
    • BMR (Basal Metabolic Rate) Daily Calorie Calculator
    • Harris Benedict Equation | Calculate Your Daily Caloric Needs
    • Weight Loss Calorie Calculator
    • Maximum Heart Rate Calculator
    • P90X Nutrition Level Calculator
  • Store
  • Forums
    • Product Reviews
    • Nutrition and Supplements
    • Workout Equipment Reviews
    • General Questions
  • Contact Us
  • More
  • Cancel
  • -SixPackSmackdown Wiki
    • -Nutrition Plans
      • +Intermittent Fasting Nutrition Plan
      • SixPack Jacked Nutrition Plan
      • SixPack Shredded Diet Plan
      • Strong Wrestler Diet Plan
      • +Keto Diet Plans
      • +Low Carb Diet Plans
      • +Paleo Diet Plans
      • -Clean Eating Nutrition Plan
        • Sample 2000 Calorie Diet Plan
        • Sample 3000 Calorie Per Day Diet Plan
        • Sample 3500 Calorie Per Day Diet Plan
        • Sample 4000 Calorie Per Day Diet Plan
        • Approved Foods List
    • +Workout Programs
    • +Wrestling
Sample 2000 Calorie Diet Plan
Sample 3000 Calorie Per Day Diet Plan
Sample 3500 Calorie Per Day Diet Plan
Sample 4000 Calorie Per Day Diet Plan
Approved Foods List

Sample 4000 Calorie Per Day Diet Plan

If you're trying to pack on some mass, you need to be sure you are eating enough food. Most people who think they have a hard time gaining mass are simply not eating enough food to support mass gain. You can use our calorie intake calculator to get an idea of your daily caloric burn, then you can begin by adding 500 to 1000 calories to that number.

Most times you will need to consume a 3000 calorie diet or a 4000 calorie diet in order to achieve some weight gain.

Sample 4000 Calorie Per Day Diet / Meal Plan

Breakfast

  • 4 Whole Eggs + 4 Egg Whites
  • 3 Slices of Whole Wheat Toast
  • 2 tbsp natural peanut butter

Snack

  • 2 Scoops of Whey Protein
  • 12 oz milk
  • 1 piece of fruit
  • 1 tbsp natural peanut butter
  • 2/3 c oatmeal

Lunch

  • 10 oz of lean meat (sirloin, chicken, tuna)
  • 1c brown rice
  • 1 sweet potato

Snack

  • 2 Scoops of Whey Protein
  • 12 oz milk
  • 1 piece of fruit
  • 1 tbsp natural peanut butter

Dinner

  • 8 oz grilled fish
  • 1c brown rice
  • 1c steamed veggies

Bedtime Snack

  • 2 Scoops of Whey Protein
  • 12 oz milk
  • 1 tbsp natural peanut butter

This sample 4000 calorie meal plan will have you eating six meals per day. If you can't eat six times per day, it is not a problem if you need to stuff these into 3 or 4 meals. Also, if you're currently eating somewhere around 2000 calories, you may want to gradually increase your caloric intake to prevent fat gain.

The only real way to pack on some mass is to eat more food. Our goal is to maximize muscle mass and minimize fat gain so you should be looking to gain around 1lb to 1.5lbs per week.

  • Share
  • History
  • More
  • Cancel
Options
  • Share
  • More
  • Cancel
Member's Area Workout Programs Rewards  
Win Free Supplements & Swag!   Sign-Up For Free
 
Win Supplements! Join For Free
Private Member Access
Workout Programs
Rewards Dashboard
Auctions
Drawings
Smackdown Slots
My Redemptions (Sufff I have won)
Sign-Up For Free