Anybody can help me plan a 4000 calorie diet? ?

Question

Anybody can help me plan a 4000 calorie diet? btw, i am a swimmer and 16 years old

Answer 1

Of course, but you'll have to vary it a bit more than just this, for example, swapping a chicken breast, for something like a lean piece of steak. Obviously, the brands will deviate calorie wise, so this is just a guide. I'll split it over 6 meals, which is optimum if you are consuming lots of food. I have also taken into account the fact that you may be in education still, or be working, so meals 2,3 and 4 are portable.

Breakfast - 800cals;

125g Oats, 400ml skimmed milk, 20g raisins, 1 tablespoon honey.

Make this into a type of porridge. The oats are a great energy source, and are slow digesting, so will make you feel fuller for longer. The milk is full of calcium which strengthens bones, and also contains vitamin B12, which enables the body to be more efficient at using the energy in food. Raisins are a more fast digesting carbohydrate, and will give you a slight kick and also add valuable phenol to your diet, which is an antioxidant. They also contain Boron, which also strengthens bones. Honey is there to make it sweeter, without using white sugar. The sugar in honey has a lesser impact on insulin levels of the body, so won't make you crave sugary things.

Mid Morning 600cals;

1 apple, 1 banana, 2 slices of wholemeal bread spread lightly with olive oil, 3 hard boiled eggs

Out of the bread and eggs, make an egg sandwhich. The apple and banana are to follow. Again, the bread is full of fibre, the eggs contain a great amino acid profile (necessary for muscular recovery) and are also packed with choline, which is necessary for proper brain function. Don't have more than 7 eggs per week though because of their high cholestral content, so leave 2 days between 'egg' days. Apples contain flavonoids, which help to eliminate damaging free radicals in the muscle, which build up during training. Bananas are full of cramp busting potassium, so there will be no nasty cramps in your calves or feet during training.

Lunch 700cal;

100g wholemeal rice or pasta, tuna can, 50g almonds

Mix together the wholemeal rice (cooked before hand obviously) with the drained tuna (preferably in brine rather than sunflower oil) and take it wherever you go in a small sealable contained. Remember the fork! The pasta is another great B vitamin source, and also contains fibre. Tuna is a great lean source of protein, and contains lots of the amino acid arginine, which causes the blood vessels to dilate allowing greater amounts of oxygen to be transported around the body for fast recovery, and efficient exercise. Almonds are a great source of mono and poly unsaturated fats, which are needed by bone marrow to produce red blood cells, and also help to internally lubricate the body.

Mid Afternoon (pre workout) 600cal;

500ml whole milk, Crusha (no added sugar) or equivalent,a wholemeal bagel buttered in olive oil or sunflower spread.

The whole milk contains saturated fats, which despite all of the controversy surrounding them, are actually necessary for the body's production of testosterone, which is important for muscular growth. The milk also contains calcium caseinate which is a slow digesting protein that will drip feed your muscles before you train, so they don't break down and become smaller. The bagel will give you energy for the training. Try to have this about 1 hour before training.

Post Workout 300cals;

A 'forgoodness' shake. Any flavour, just pick your favourite. These contain a fantastic micronutrient blend as well as an optimum blend of macronutrients for muscle recovery. They also taste pretty d**n good too! They are about £1 or so at a local supermarket.

Dinner 600cal (about 1 hour after post workout meal);

Jacket potato, salmon, steamed vegetables (include broccoli)

Jacket potatoes are faster digesting which helps to drive all nutrients into the muscles after working out. Salmon contains EFA's (essential fatty acids) which lubricates joints and also good quality protein. Vegetables speak for themselves! They have excellant quantities of fibre and vitamins/minerals, so will help to reduce the body's build up of cortisol (stress hormone) after working out.

Pre Bed 400cal ;

1 slice of wholemeal toast, 150g grapes, 300ml skimmed milk and a 100kcal snack of your choice.

The wholemeal toast will provide slow burning carbs to prevent your body entering a catabolic state during the night, grapes contain lots of anti inflammatories aswell as manganese. The skimmed milk will provide slow digesting proteins for the night, and the snack is just for keeping you on track!

If you can follow this, you will build quite some physique. Obviously, if you are training really hard, you may need joint supports too, something like glucosamine sulphate will help to keep your joints in check. If you can afford protein shakes, they will also aid recovery post workout.

Answer 2

make mcdonald's your second home  

Answer 3

Eat 1/3 of what Michael Phelps eats in a day.