4000 Calorie Weight Gain Diet Plan

4000 calorie diet

4000 Calorie Weight Gain Diet Plan

Here is a free weight gain diet plan for men to gain muscle and bulk up, which consists of about 4000 calories a day. If you follow this you should have no problem packing on the muscle.


1 cup Milk
1 cup Quaker Oatmeal (cook with boiling water)
1/4 cup Almonds
1 cup Liquid Egg Whites
2 Slices Whole Wheat Bread
746 / 21.9 / 112 / 47


4 Slices Whole Wheat Bread
2 Tbsp Natural Peanut Butter
4oz Turkey Breast
3oz Carrots
710 / 22 / 85.8 / 46.9

Pre-workout: (Eat this about 1-1.5 hours before hand)

2 Scoops Whey Protein
1 Cup Quaker Oatmeal (cook with boiling water)
540 / 8 / 60 / 58


8oz 100% Grape Juice
2 scoops Whey Protein
516 / 02 / 71 / 47


4oz Chicken Breast
1/4 cup Almonds
1 Cup Rice
2 Cup Broccoli
699 / 20 / 86 / 45.4

Before bed:

3 caps fish oil
1 Slice Wheat Bread
2 Tbsp Natural Peanut Butter
1 cup Liquid Egg Whites
626 / 30.4 / 41.8 / 43.5


There are 3929 Calories in this bulking up diet plan for ectomorphs.
104.3 FATS (938.7) = 23.89%
458.4 CARBS (1833.6) = 46.66%
289.3 PROTEIN (1157.2) = 29.45%

Keep in mind if your not used to eating this much food it may be difficult, so work your way up slowly.

Adding calorie dense foods like healthy fats, bananas, pasta & nuts will make meeting your caloric requirements much easier and less time consuming.

I like to take 8 pumps (1 Cup) of 100% Pure Liquid Egg Whites (26g Protein) and mix with any liquid like water, milk, or orange juice. Put the ingredients in a blender or shaker bottle and you’ll have a silky smooth high protein drink. You can also use the liquid egg whites to make the fluffiest omelet you’ve ever had. An egg white pump extension is available for a few dollars to make sure you have the right quantities of egg whites for each serving.

Remember pre and post-workout nutrition is vital in your weight gain diet plan.

You will definitely need complex carbohydrates as power food for your 4000-calorie diet plan. Your body will burn these carbohydrates during sets of weight lifting or intense physical exercises & workouts.
Since the carbs can help provide the necessary energy you need to burn through a set, you will not have to worry about feeling too weak to complete a workout routine.

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