Are you looking to build muscle and get big? This 6000 calorie bodybuilding meal plan & diet is perfect for you! With plenty of protein, carbs, and healthy fats, this plan will help you bulk up fast. Plus, it’s flexible so you can adapt it to your own needs. So what are you waiting for? Start planning your meals today!
What Is the 6000 Calorie Bodybuilding Meal Plan?
The 6000 calorie bodybuilding meal plan is a high-calorie diet that is designed to help you bulk up and build muscle. This plan includes plenty of protein, carbs, and healthy fats to help you reach your goals. Plus, it’s flexible so you can adapt it to your own needs. A plan that consists of eating 6000 calories per day may sound like a lot, but it’s actually not as difficult as it sounds. By spreading your calories out throughout the day and making sure to include all the essential nutrients, you can easily reach this goal.
It would not be recommended to eat 6000 calories all in one sitting, as this could lead to health problems. Instead, it’s best to spread your calories out throughout the day so that you’re getting all the nutrients your body needs. Here’s an example of how you could structure a 6000 calorie diet:
Breakfast:
-3 eggs
-1 cup oatmeal
-1 banana
Snack:
-1 protein shake
-1 apple
Lunch:
-1 chicken breast
-1 sweet potato
-1 cup of green beans
Snack:
-1 protein bar
-1 orange
Dinner:
steak salad 1 cup brown rice 1 cup broccoli
Snack:
-1 handful of nuts
As you can see, this diet includes a lot of food. And that’s because you need to eat a lot of calories to bulk up. But don’t worry, it’s not as difficult as it sounds. Just make sure to spread your calories throughout the day and include all the essential nutrients. With this 6000 calorie bodybuilding meal plan, you’ll be on your way to building muscle in no time!
Related Article: 1300 Calorie Bodybuilding Meal Plan & Diet
How Does the 6000 Calorie Bodybuilding Meal Plan Work?
The 6000 calorie bodybuilding meal plan works by providing you with plenty of calories and nutrients to help you bulk up and build muscle. This plan includes plenty of protein, carbs, and healthy fats to help you reach your goals. Plus, it’s flexible so you can adapt it to your own needs. So what are you waiting for? Start planning your meals today!
What Foods to Eat on a 6000 Calorie Bodybuilding Diet?
There are a variety of foods that you can eat on a 6000 calorie bodybuilding diet. But, in general, you want to make sure that you’re eating plenty of protein, carbs, and healthy fats. Here are some examples of foods that you could eat on this plan:
Protein
If your goal is to build muscle, then you need to make sure that you’re eating plenty of protein. Protein is the building block of muscle, so it’s essential that you’re getting enough in your diet. Some good sources of protein include chicken, beef, fish, eggs, and dairy.
A good amount of protein to aim for is 1 gram per pound of bodyweight. So, if you weigh 200 pounds, you would want to eat 200 grams of protein per day.
Since 450 grams of chicken breast contains about 38 grams of protein, you would need to eat around 3 chicken breasts to reach your protein goals.
The best sources of protein to include on a 6000-calorie diet include:
- High protein meat, fish, and poultry products
- High protein dairy products (Greek yogurt and Cottage Cheese)
- Eggs and egg whites
- Protein Powder (low in volume and easy to consume)
- Protein bars
- Beans and Legumes (which are also a great source of carbohydrates)
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Carbs
Carbs are an important part of any diet, but they’re especially important if you’re trying to bulk up. Carbs are a great source of energy, and they help your body to build muscle. Some good sources of carbs include rice, potatoes, bread, and pasta.
A good amount of carbs to aim for is 2-3 grams per pound of bodyweight. So, if you weigh 200 pounds, you would want to eat 400-600 grams of carbs per day.
Since 1 cup of rice contains about 50 grams of carbs, you would need to eat around 8 cups of rice to reach your carb goals.
The best sources of carbs to include on a 6000-calorie diet include:
- Rice and potatoes
- Bread and pasta
- Fruits and vegetables
- Beans and legumes
- Oats and barley
Fats
Fats are an important part of any diet, but they’re especially important if you’re trying to bulk up. Fats help your body absorb vitamins and minerals, and they also provide energy. Some good sources of fat include nuts, seeds, avocados, and olive oil.
A good amount of fat to aim for is 0.5-1 gram per pound of bodyweight. So, if you weigh 200 pounds, you would want to eat 100-200 grams of fat per day.
Since 1 avocado contains about 20 grams of fat, you would need to eat around 5 avocados to reach your fat goals.
The best sources of fat to include on a 6000-calorie diet include:
- Nuts and seeds
- Avocados
- Olive oil
- Coconut oil
- Butter
Related Article: 1200 Calorie Bodybuilding Meal Plan & Diet
Meal Ideas for a 6000 Calorie Bodybuilding Diet
Now that you know what foods to eat, it’s time to start planning your meals. Here are some meal ideas to get you started:
Breakfast: 2 eggs, 2 slices of toast, 1 cup of cooked oatmeal
Lunch: 3-4 oz of roasted chicken, 1 cup of rice, 1 cup of steamed broccoli
Dinner: 8 oz of grilled salmon, 1 sweet potato, 1 salad
Snacks:
1 protein shake
1 handful of nuts
1 piece of fruit
As you can see, there are plenty of options for a 6000 calorie bodybuilding diet. Just make sure that you’re getting enough protein, carbs, and fat to reach your goals. And, if you need some help planning your meals, there are plenty of resources available online.
| MEAL | NUTRITION | OPTION 1 | OPTION 2 |
|---|---|---|---|
| Breakfast | Calories – 1190 Protein – 100 grams Carbs – 85 grams Fat – 50 grams |
Bacon, Eggs and Toast
– 4 eggs and 2 cups of egg whites scrambled |
Protein Oats
– 1 cup of quick oats |
| Snacks | Calories – 805 Protein – 75 grams Carbs – 70 grams Fat – 25 grams |
Greek Yogurt Granola Bowl
– 1 cup 2% plain Greek yogurt |
Hard boiled eggs on Toast w/ Roast beef + Fruit – 4 hard boiled eggs – 4 oz roast beef deli meat – 3 pieces whole wheat toast – 1 banana |
| Lunch | Calories – 1110 Protein – 80 grams Carbs – 85 grams Fat – 50 grams |
Spaghetti and Meat sauce
– 6 oz ground beef |
Chicken thigh and Rice Bowl
– 7 oz chicken thighs (roasted, skin on) |
| Snacks | Calories – 1030 Protein – 70 grams Carbs – 120 grams Fat – 30 grams |
Protein Cereal
– 2 cups Kashi Go Lean Cereal |
High Calorie Tropical Smoothie
– 2 scoops protein powder |
| Dinner | Calories – 1060 Protein – 75 grams Carbs – 55 grams Fat – 60 grams |
Steak and Mashed Potatoes
– 7 oz sirloin steak |
Homemade Bison Hamburger Helper
– 6 oz ground bison |
| Snack (Post workout) |
Calories – 845 Protein – 50 grams Carbs – 150 grams Fat – 5 grams |
Gainer Shake (chocolate)
– 1 scoop Optimum Nutrition Serious Mass (chocolate flavour |
Gainer Shake (vanilla)
– 1 scoop Optimum Nutrition Serious Mass (vanilla flavour) – 1 scoop protein powder (vanilla) – 2 cups skim milk |
What Foods to Avoid on a 6000 Calorie Bodybuilding Diet
Even though you’re eating a lot of food on this diet, there are still some foods that you should avoid. Here are some of the worst offenders:
Junk food: This includes anything that’s high in sugar, salt, and unhealthy fats. Examples include candy, cookies, chips, and cake.
Fast food: This includes anything that’s high in calories and low in nutrition. Examples include burgers, fries, and pizza.
Alcohol: These is empty calories that can quickly add up. It’s best to avoid alcohol altogether, but if you do drink, stick to light beers or wine.
Sodas: These are also empty calories that can quickly add up. If you’re going to drink soda, stick to diet sodas.
Processed meats: These are high in unhealthy fats and salt. Examples include bacon, sausage, and deli meats.
Related Article: 1000 Calorie Meals
Words From Health Sectors:
When you’re on a 6000 calorie bodybuilding diet, you need to make sure that you’re eating mostly healthy, whole foods. Avoid junk food, fast food, alcohol, sodas, and processed meats as much as possible. And, if you need some help planning your meals, there are plenty of resources available online.
FAQS:
Q: What’s the best way to reach my calorie goals?
A: The best way to reach your calorie goals is to eat several small meals throughout the day. This will help to keep your metabolism going and prevent you from getting too hungry.
Q: Can I drink shakes on this diet?
A: Yes, you can drink shakes on this diet. Just make sure that they’re high in calories and contain a good balance of protein, carbs, and fat.
Q: Can I eat snacks on this diet?
A: Yes, you can eat snacks on this diet. Just make sure that they’re high in calories and contain a good balance of protein, carbs, and fat.
Q: What if I can’t eat all 6000 calories?
A: If you can’t eat all 6000 calories, don’t worry. Just eat as much as you can and make sure that you’re getting enough protein, carbs, and fat. You can always increase your calories if you need to.
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