4000-4500 calorie diet
 

So ive recently decided to up my caloric intake from 3500 to around 4000, but I am having trouble constructing a 4000-4500 calorie meal plan, does anyone have a sample meal plan that i can work around?, any tips and pointers would be greatly appreciated as i want to try and gain around 1 pound per week to reach my goal weight of 195.

Thank you, any suggestions are welcomed!

That one pound per week won't be all muscle if you are natural...Try to stick to very calorie dense foods and eat 7-8 meals in the day if needed.

Just a little feedback.... ive been doing it so far, i must admit is is EXTREMELY hard to eat this much, im basically always full but hustling my way through eating as much as i can, thank god i have mutant mass to help when that extra meal isnt possible!!

You will get more used to it as time goes on. Your stomach will stretch and it will feel completely normal.

So what are you eating? I'm curious and always trying to find ways to fit more calories in my diet

To boost your cals use calorie dense foods ... ie fats.

A few almonds can go a long way towards some cals.

Milk is also an easy way to boost your cals without increasing your solid food intake. If you have protein shakes with water you could just switch one or more of them to milk. Same volume intake but probably adds 200cals or more per shake.

IW