5000+ cal clean diet, no dairy... possible? examples?

[alteredbeast]

Dairy doesn't sit well with me, so I'm trying to plan a clean bulking diet without it. Some of you must have the same problem - I'm wondering if you could give me an example of a 5000 + calorie clean diet with no dairy? Just to get the ball rolling so I can generate some meal plans of my own... thanks guys

 

[sammarbella]

Dairy doesn't sit well with me, so I'm trying to plan a clean bulking diet without it. Some of you must have the same problem - I'm wondering if you could give me an example of a 5000 + calorie clean diet with no dairy? Just to get the ball rolling so I can generate some meal plans of my own... thanks guys

Easy.

Split the following in 7 meals.

500 gr of protein half from real food (easy), half from ISO whey shakes(even more easy).2000 calories.

500 gr of carbs high glycemic ones on breakfast and around workout , the other moderate-low.2000 calories.

Add to this 2 big tablespoon of pure olive oil extra virgin per meal 2x7= 14 tablespoons. 15 gr of oil per tablespoons gives 135 calories. 135x14=1890 calories.

2000+2000+1890= 5890 calories.

The details(food selections for each meal)are for you,i can't work for free!

 

[terryd5150]

Easy.

Split the following in 7 meals.

500 gr of protein half from real food (easy), half from ISO whey shakes(even more easy).2000 calories.

500 gr of carbs high glycemic ones on breakfast and around workout , the other moderate-low.2000 calories.

Add to this 2 big tablespoon of pure olive oil extra virgin per meal 2x7= 14 tablespoons. 15 gr of oil per tablespoons gives 135 calories. 135x14=1890 calories.

2000+2000+1890= 5890 calories.

The details(food selections for each meal)are for you,i can't work for free!

Excellent post.

 

[Liphted]

Are you sure you need 5000+ cals to "bulk". What are your maintenance levels? How do carbs sit with you? There are a lot of variables at play here.

Calorie dense foods and fats mixed with correctly timed carb consumption (depending on your sensitivity) is your ticket. But be careful to not add nutritionally void foods (typically refined simple carbs) to your diet just to meet your caloric goals. Its quantity in conjunction with quality that matters, not just the former in hopes of meeting a goal number.

Typically fiberous carbs aren't jam packed with calories so feel free to disregard them somewhat, but definitely take in a fiber substitute. Choose fruit juice over fruit. If you are going to take in a lot of protein at the levels sammarbella suggested, adjust your water intake accordingly. There is a lot more to consider here, but I think everyones responses have given you a pretty good outline.

I see this a lot with people on high calorie diets, but if you start packing on serious amounts of fat don't be afraid to back your calories down a bit. Fat gain doesn't necessarily correlate to muscle gain.

 

[buselmo]

Are you sure you need 5000+ cals to "bulk". What are your maintenance levels? How do carbs sit with you? There are a lot of variables at play here.

Calorie dense foods and fats mixed with correctly timed carb consumption (depending on your sensitivity) is your ticket. But be careful to not add nutritionally void foods (typically refined simple carbs) to your diet just to meet your caloric goals. Its quantity in conjunction with quality that matters, not just the former in hopes of meeting a goal number.

Typically fiberous carbs aren't jam packed with calories so feel free to disregard them somewhat, but definitely take in a fiber substitute. Choose fruit juice over fruit. If you are going to take in a lot of protein at the levels sammarbella suggested, adjust your water intake accordingly. There is a lot more to consider here, but I think everyones responses have given you a pretty good outline.

I see this a lot with people on high calorie diets, but if you start packing on serious amounts of fat don't be afraid to back your calories down a bit. Fat gain doesn't necessarily correlate to muscle gain.

I agree... very few people need 5000 calories to grow lean tissue. i've been there before... probably 80% of the weight i gained was fat... now, i grow just fine between the 2500-3200 caloric range. it's the quality of the food you eat, not the quantity.

 

[alteredbeast]

Great suggestions, thanks for posting guys. Truthfully, I even prefer to avoid red meat and pork, I mostly stick to chicken, fish, and protein powder.

 

[alteredbeast]

i grow just fine between the 2500-3200 caloric range. it's the quality of the food you eat, not the quantity.

Really? You can grow off of 2500 calories? I'm not sure how tall you are or how much you weigh but that doesn't seem like much to me. I know if I'm in the gym regularly I will lose weight off of 3000 calories (clean). I can grow naturally around the 3500+ mark (I'm 6'1). I'm planning an upcoming cycle and want to ramp up my calorie and protein intake as much as possible. A lot of times in the past I've eaten the same thing daily, I'm hoping to add a little variety this time around.

 

[aquaholic]

I'm interested in a high protein, high fat, low carb (30g's) LIQUID diet. If any nutritionist wants to help me out, i'd appreciate it and am willing to pay.

why liquid??

 

[thedonker]

I'm interested in a high protein, high fat, low carb (30g's) LIQUID diet. If any nutritionist wants to help me out, i'd appreciate it and am willing to pay.

HOW MANY KCAL'S

Liquid diet ? I get the convienence, but this is not good really. I guess your ultimate goal is fat loss with that type of diet. Any other specifics? I will help you out if I can.

 

[blkbeard]

5000 easy...

meal 1
3 scoops pro complex
1.5 cups oats (dry)
1tbs peanut butter
1 banana

meal 2
6 egg whites
3 scoops vitargo

meal 3 and 4
6oz 90%lean G. beef
1.5 cup brown rice
1cup black beans

pre workout
3 scoops vitargo
post workout
1 carbo sport
3 scoops pro complex

meal 5
6oz chicken breast
12 oz red potato

this is an easy 5300

 

[SSmith]

5000 calorie diet

Dorian Yates bulking diet in 1986-1988

BREAKFAST
6 egg whites, scrambled with 2 yolks
150 g oats
50 g raisins
3 slices whole-wheat toast
8 ounces skim milk
1 orange *
Multivitamin/multimineral pack
5 peptide-bond amino acid tablets

MIDMORNING
1 pint skim milk blended with 2 scoops milk/egg protein powder +
1 orange

LUNCH
7 ounces tuna
100 g pasta
2 oranges
1 carb energy drink
5 peptide-bond amino acid tablets

POSTTRAINING
1 pint skim milk blended with 2 scoops milk/egg protein powder +
3 bananas
2 protein bars

DINNER
8 ounces chicken or steak
300 g baked potato
200 g mixed vegetables
1 serving pineapple
5 peptide-bond amino acid tablets

SUPPER
5 egg whites, scrambled with 1 yolk
1 slice whole-wheat toast
25 g raisins
5 peptide-bond amino acid tablets

 

[buselmo]

Really? You can grow off of 2500 calories? I'm not sure how tall you are or how much you weigh but that doesn't seem like much to me. I know if I'm in the gym regularly I will lose weight off of 3000 calories (clean). I can grow naturally around the 3500+ mark (I'm 6'1). I'm planning an upcoming cycle and want to ramp up my calorie and protein intake as much as possible. A lot of times in the past I've eaten the same thing daily, I'm hoping to add a little variety this time around.

I'm 5'7 (yes, much shorter than you are) and around 210 lbs. what i've noticed is when i get up to a certain caloric range (let's say for example 3000 calories) i start packing on fat a lot easier, and less lean mass. last time i dieted down for a contest, i was down to 2200 cals... after the contest, i grew lean mass easily off of 2500 cals. So, from now on, if i ever reach 3000 cals, i'll just diet down for a bit so later on i'll be leaner and grow off of fewer calories.

 

[StudHammer]

I'm precontest and sitting just under 5600 cals a day. I'm not going to give away the diet I'm on as I'm working with one of the best in the biz when it comes to contest prep, but 5000 clean cals a day IS possible.

 

[HellRazor]

I am lactose intolerant as well, but have finally figured out that means I just need to take a "lactaid" pill and whalah...do whatever i want. These are over the counter pills. I didnt know about them for the first 30 years of my life, I just avoided dairy, figure maybe im not the only one who hasnt wandered the pharmacy aisles enough.

 

[lookingforanedge]

I'm precontest and sitting just under 5600 cals a day. I'm not going to give away the diet I'm on as I'm working with one of the best in the biz when it comes to contest prep, but 5000 clean cals a day IS possible.

Who you working with?