5000 Calorie Healthy Diet – Bodybuilder Diet Plan

By Vince DelMonte

A clean bodybuilding diet is the cornerstone of your muscular development. A bodybuilding diet plan that leaves you in a caloric deficit is like trying to buy a $50,000 car with only $25,000 in the bank.  Another analogy of a weak bodybuilding diet is rowing against the current.  You’ll move a little but in the end you’ll be exactly where you started.

That explains why many guys look the exact same as they did last week, even last year.

The Secret Is In The Surplus

Your body requires 3500 calories to gain 1 pound of weight. That means that you need to consume an extra 1000 calories 3x a week or an excess 500 calories each day.  Both approaches can work.  If you only trained 4 days a week, you could stagger your calories.  Lets say your maintenance calories were 4000 calories a day. You could eat 5000 calories on your workout days and 4000 calories on your off days.  You would still consume an extra 3000 calories which would lead to about 1 pound of weight gain a week.  And that is where the growth happens!

If you weigh between 200-225 pounds and are not gaining muscle mass, take a close look at the 5000 calorie bodybuilding diet below.  You might discover that you’ve been grossly under-eating.  A lot of food eh?!
Don’t expect to eat 5000 calories tomorrow.  That’s like trying to do a 5-day bodybuilding program if you’ve never worked out before.  Figure out how to start adding these calories gradually.  You could focus on eating the entire breakfast for one week.  Next week, focus on eating all of meal 1 and 2.  The week after focus on consuming all the calories from meal 1,2 and 3.  Scale it up gradually and don’t set yourself up for failure by trying to following a bodybuilding diet plan that might be too challenging at first.

Time to chow down!  Here is your 5000 calorie bodybuilder diet:

6:00 am Breakfast:

56 grams Protein powder
3 cups Milk, low fat (1%)
2 cups Cereal, cold
2 cups Blueberries
6 tbsp Almonds, slivered
77g P – 99g C – 18g F
Calories: 866

9:00 am Snack:

1/2 cup Cottage cheese, light/low fat
56 grams Protein powder
2 cups Grapes
3 tbsp Barley
1 1/5 oz Sunflower seeds
70g P – 90g C – 18g F
Calories: 802

12:00 pm Lunch:

4 1/2 oz Chicken breast
4 oz Cheese, low or non fat
4 cups Vegetable soup
4 Crackers
3 whole Pita
12 Peanuts
77g P – 99g C – 18g F
Calories: 866

3:00 pm Snack:

49 grams Protein powder
1 1/2 cups Yogurt, plain, low fat
1 1/2 tbsp Barley
3 tbsp Almonds, slivered
1 tsp Olive, Flax, Hemp or Salmon Oils
2 Tangerines
70g P – 99g C – 18g F
Calories: 802

6:00 pm Dinner:

11 oz Beef, lean cuts
4 cups Cauliflower
2 cups Rice
6 tbsp Almonds, slivered
1 1/3 cups Fruit juice
77g P – 99g C – 18g F
Calories: 866

9:00 pm Snack:

11 oz Turkey breast, skinless
2 cups Chickpeas
1 cup Mushrooms
1/4 cup Onions
1 head Lettuce, iceberg
3 cups Cherry tomatoes
6 tbsp Almonds, slivered
77g P – 99g C -18g F
Calories: 866

Total Daily Portions: Protein: 441g Carbohydrates: 567g Fat: 108g Calories: 5004

There you have it.  If you want more information like this, check out an article I wrote on creating your own bodybuilding diet.

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About the Author:

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at MuscleGrowthTips.com.

He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.  You can read my review of his product in my post here.

© 2006-2009, Vince DelMonte Fitness. All rights in all media reserved. You may reprint this article so long as the article and author bio are reprinted intake and all links are made live. This article may never be sold individually or as part of a package.