Kilo calories, commonly simply referred to as calories, are units of energy in food to fuel your body.
5000 Calories Meal Plan
You and your doctor may have decided that you need to consume 5, calories per day for a variety of reasons, such as weight gain or to fuel an intense athletic regimen. In the beginning, you may find yourself unsure of how to eat 5, healthy calories each day, but with some practice, you can successfully eat nutritious, delicious meals with the calories you require.
Eat six meals consisting of approximately calories each. According to "Basic Nutrition and Diet Therapy," it is best for your metabolism and digestion to consume six meals daily as opposed to the traditional three.
Plan your meals ahead of time to ensure that you have approximately calories in each meal. Use a calorie counter book or online resource to look up calories for foods you are unfamiliar with. Include lean protein, vegetables and complex carbohydrates with each meal. Protein, vegetables and whole grains are the cornerstones to a healthy diet and you should incorporate lean cuts of meat, fish and tofu into your diet to meet your lean protein requirements, a wide array of vegetables such as lettuce, peppers and squash for your vegetables and a variety of whole grains, such as whole wheat pasta, whole grain bread, brown rice and wild rice to meet your complex carbohydrate needs.
Cook with olive oil to add healthy omega fatty acids to your meals and increase your calories to assist you in reaching the required calories per meal.
Add calories to your meal by utilizing nutritious, calorie-dense foods. For example, enjoy a large avocado, which touts calories, 14 g of fiber and g of potassium. Alternatively, top your salad with some sunflower seeds or walnuts, which have calories per ounce and calories per ounce respectively.
Avoid sugary and fatty foods, such as cookies, cakes, chocolates and candies. Though these may seem like ideal and necessary food choices to increase your caloric intake, it is better to choose healthy foods to meet your calorie needs. Leigh Wittman has been writing professionally since She writes primarily on health, career advice, outdoor pursuits and travel for various websites. Wittman is a licensed nurse and studied nursing at Arizona State University. Monitor the health of your community here.
More Articles. Weight Management. How to Eat Calories Per Day. Written by Leigh Wittman. About the Author.Author: Sam January 20, This is the third and possibly final instalment of my 5, calorie challenges, where I eat 5, kcal a day of specific diets.
In my first challenge I ate a low carb high fat diet of real foods and after those 21 days I gained 1. In my second challenge I ate a high carb low fat diet of fake foods, primarily sugar and refined carbohydrates, and I gained 7.
All the parameters were the same; total calories and exercise, and despite all that we had 2 very different results. In this latest challenge I will be eating 5, kcal of a high carb low fat diet of real foods, basically a vegan diet, to see what happens. As with the previous challenges the calorie prediction of weight gain is just over 7kg, with the fake foods diet being the only one so far to up hold that prediction. Below you can see a picture of my food plus my before front and side profile pictures.
As I mentioned before this will basically be a vegan diet, so no animal products of any kind, making it relatively difficult to reach the needed 5, kcal a day. My triglycerides quadrupled and my HDL was cut by a third, the 2 most important measurements for predicting chronic heart disease.A Full Day Of Eating With Mike Thurston
In this latest challenge my blood work is similar to the start of the last one but my LDL is higher than before, which is nothing to worry about if your triglycerides to HDL ratio is low. Total Cholesterol: 5. Total Cholesterol: 6. Right, now that all of the introductory bits and bobs are out of the way we can get into the measurements for day 1! This morning I was As well as my weight I did get my body fat measured last week at the British College of Osteopathic Medicine in London which put my body fat at If you have any questions, objections or comments please feel free to comment below or tweet me on www.If you are tired of lifting weight after weight, and never gaining muscle this calorie meal plan is for you.
An average person consumes calories per day to maintain his or her weight. The guys in the gym that are bulking up and gaining muscle quickly could be taking in calories in a day. This way they can beef up as well and look like those human giants that walk up and down your gym.
When it comes to increasing mass and gaining strength, the normal intake of calories is never enough. Many pieces of research and subsequent personal experience prove that a calorie diet intake per day is enough to change the way your body looks only after a few weeks, just like those beefed up guys in your gym or your trainer. Just lifting heavy will not give you the required body shape and size that you need as a diet is one of the most important components of changing body size.
If someone says to you that you should eat four fast food meals a day to get up to the calorie mark per day, he is out of his mind. You need a well-balanced diet with portions of food to acquire the right portions of protein, fat, carbohydrates and minerals in order to achieve a big body which looks good as well.
Therefore, a balanced calorie diet is essentially important. The above-mentioned plan gives you a total of calories in a single day. The important thing to remember is that there should be a three-hour difference between each meal. Starting early morning is the key so you go to bed with digested calories rather than the stomach full of beef.
The portion configuration of this diet is such that it gives you a total Protein intake of grams, grams of Carbohydrates and grams of Fat. Using the rule, we know that we cannot grow above a specific body size until we eat the right amount of food. You can experiment with different food portions and sizes as well.
News Ticker.Take advantage of this diet plan that many professional bodybuilders do for their success. Every day hard training hours and hours in the Gym will not get your percent result, why? Because of lack dieting that you have, your body needs nutrition every day. For adding mass you should have to add extra more calories in your every meal. Avoid readymade foods much as possible; your calorie should come from good foods that contain good fats, carbohydrate and protein. Remember you also collect lots of fats from non-vegetable item that mention in protein source and carbohydrates.
Important these is advance diet plan please check your daily intake calorie and take advice from your trainer first. Tipps : make yourself your meal time plan and also training time for pre and post workout. Sign in. Log into your account. Password recovery. Recover your password. Forgot your password? Get help. Vegetable Smoothies — The Healthy Options.
Banana Smoothie Recipes. Cooked Apples. Low Calorie Hot Dogs Recipe. All Girls Mens. All Home Remedies. Home Diet plan calorie meal plan for muscle mass. Share on Facebook. Make calorie meal plan for building muscle mass. Pre-workout meal for your optimal workout! Please enter your comment! Please enter your name here.Included on this page is a complete calorie meal plan that you can use to pack on some serious mass. It uses only the highest quality proteins, carbohydrates and fats to make sure you make lean muscle gains without the fat.
On workout days, just include the training session anywhere in the plan where it fits for you. For example, maybe you prefer chicken over fish, or blueberries over strawberries. You can check out the nutrition database on calorieking. If you found this article helpful, make sure to take my physique quiz below to discover the very best training and nutrition program for your specific body type, goals and experience level Thanks for checking out my article!
I hope you found the information useful. S muscle building and fat loss tips, macro-friendly recipes, motivational strategies and more straight to your inbox every week:. Sean Nalewanyj. Just type and press 'enter'. Quick Tips. Before you get started, make sure to read these 4 quick guidelines first… 1 — This meal plan can be used on both workout and non-workout days. Suggested Articles.
Featured Comment. Sean Nalewanyj is a best-selling fitness author, natural bodybuilder and success coach who has been publishing science-based, no B. S muscle building and fat loss information online since Through the comprehensive free content found in his ArticlesYouTube ChannelFacebook Page and online newsletters, Sean has helped hundreds of thousands of average, everyday people from all over the world build muscle, lose fat and completely transform their bodies and lives.
Read More Looking For Something Specific?The diet is an intermittent eating plan. The mechanics of this specific program come from not so much what you eat, but how many calories you consume. The basic format is that you eat whatever you normally do for five out of seven days; however, it is best to try to eat reasonably healthily on non-fasting days.
The trick here is that on your fasting days, you space them apart so that they are not two days in a row. So, for men, a normal day would be 2, calories per day and on intermittent fasting days that drops to calories. The numbers are different for women who can eat up to 2, calories per day with fasting days dropping down to calories.
That depends. Provided you are dedicated and stick to the plan you should see results, and for many people, the results are noticeable fairly quickly. Eating healthy, nutrient-rich foods, whether on fasting days or not, is best.
And combine this with some exerciseand you will be setting yourself up for success. What makes the calorie a day diet popular is its flexibility. The popularity of the eating plan has started a whole new industry of recipes designed specifically to keep within the fasting day calorie limits.
So there are many meal options and plans for your fasting days. Although detractors tend to focus on the negatives, nutritionists point to several positives that do come from the diet program. For example, blood glucose levels are reduced, bad LDL cholesterol levels drop as well. We have already talked about the health benefits of the fasting diet plan.
Click here for more information. What makes this eating program successful is having a calorie diet plan menu or meal plan. You can break your meals up in various ways. Meals can be:. Everyone is different, so a little experimentation is good. The key with this calories diet plan for weight loss is that whatever format your fasting day menu takes, it must not exceed required calories.You train heavy and hit the gym consistently. The challenge is eating enough of the right types of foods to get huge and strong.
Note : This meal plan does not follow any trendy or fad diets. You will be eating protein, carbs, and fats! And meats, dairy, grains, and veggies!
You know you need to eat a lot of food to gain mass and strength. Again, there is far more leniency with gaining mass than getting lean. Once you start reading each section below it will make more sense. Ectomorphs are naturally lean skinny and have the most difficult time gaining muscle, and weight in general. If this is you, you may respond better to higher carbohydrates.
The goods news is you can get away with more cheat meals than the other body types. You may need to read this post instead: Lean Muscle Meal Plans. Mesomorph is known as the perfect body type for bodybuilding and weightlifting. Remember, these are just starting points.
The foods for each plan will be similar, for the most part. My recommend product is called TestoFuel. You can read more about TestoFuel here. They just eat everything in sight when size or strength is the goal. All you would need to do is cut much of the carbs and fats from your other meals leading up to that basically just eat a bunch of protein meals!
There are 3 important things to remember about eating for your body when your goal is to gain muscle mass:. Also, be honest with yourself. Here are some things to ask yourself to know if your meal plan is working for you or not :. Or maybe you need better quality food. You may need to bump up your carb intake or overall calorie intake eat another snack before bed or add another meal during the day. Monitor your progress along the way and have fun with it!
And always be ready and willing to make changes to your meal plan. Dieting for mass gains or for any goal is rarely a straight line. Share 0. Pin 0. Related Posts.