Holiday overeating. Meal plan designed to gain muscle mass 4000 calorie per day diet

Matt Bronson

Why am I not gaining weight on 4000 calories a day?

I'm about 6 feet tall and weigh 175 pounds and I'm 26 years old.

I've been fairly sedentary for the past few years, easily consuming about 4,000 calories a day.

What I'd like to know is why, if I'm not burning more calories than I was then, am I not gaining weight? The only time in my life that I gained weight was when I ate a lot of fried food for several months after moving to a new place.

According to various online calculators, I need about 2000 calories to keep my body functioning.

Should the extra 2000 calories I take in cause weight gain? Why don't they appear? My diet estimates that I should weigh over 200 pounds, but I weigh 175.

I calculated my daily calorie intake on myfitnesspal.com

Why shouldn't I gain weight the normal way, especially with less exercise or exercise than usual?

MathAttack

Wait until you're 40 and you'll gain a lot of weight on this diet. :-)

VISQL

Wow! You are absolutely insanely lucky from a genetic point of view. Is this what you actually ate for 1 day? Lol. I'm almost 6-2 and have limited my calorie intake over time but have a few pounds to lose. You are on my target mass person.*** By the way. Just in case you start gaining weight, be smart and catch it in the bud. Do not exceed 25 BMI. For me that's 195 pounds, so for you it's probably around 190. Basically, you're 15 pounds underweight, so keep an eye on that. Additionally, you should consider working out, since you have a high metabolic rate, you will likely build more muscle mass.

Chad

I don't buy it, you quoted it once, but you said "Over the past few years." I'd say you ate at BMR and that's why you didn't gain weight.

Answers

Anonymous

“I would like to know why, if I don't burn more calories than I take in, I don't seem to gain weight? ... Should the extra 2000 calories I was taking in cause weight gain? "

If you don't gain weight, you burn as many calories as you consume and don't consume an additional 2,000 calories.

“Why shouldn’t I gain weight the normal way, especially with less exercise or physical activity than usual?”

One of your assumptions is incorrect. Either you burn 4,000 calories a day or you don't consume 4,000 calories a day. You said you know you consume 4,000 calories a day, so the website you used underestimated your daily expenditure.

Dave Lipmann

Ryan

Me too, except I only eat about 3800 calories a day. I'm 6"2" (1.88m) and 155lbs (70kg), although my body weight back before I started lifting and when I was only eating about 2200 calories a day was 130lbs (59kg). According to some BMI calculators, at my height I'm anorexic. So there's nothing lucky about having an overactive metabolism.

Almost every day I have to feed myself until I can't even swallow. At this point I will drink a glass of whole milk and I will still have problems gaining weight. I've been to the doctor and according to my blood tests I'm completely normal, I just don't eat enough.

Casper

Look and explore cellular thermogenesis .

This may be one plausible explanation for why you can stuff yourself with more calories without gaining weight. The idea that calories should equal calories isn't entirely true (in the sense that you have to physically train your body to "consume" your calories) when you factor in cellular thermogenesis. Your body or cells have the ability to burn extra calories on their own.

Casper

@Sancho Well yes, you're right. I was just trying to point out that people generally expect exercise (muscles...yes, they are cells) to burn your calories. But you can also burn calories without exercise because of the heat generated, which doesn't necessarily involve muscles. "On your own", which means that you not knowingly train your cells.

Mass 4000 rich in vitamins and minerals such as: vitamin B1 - 133.3%, vitamin B2 - 138.9%, vitamin B6 - 140%, vitamin B12 - 53.3%, vitamin C - 88.9%, vitamin E - 86 .7%, vitamin H - 400%, vitamin PP - 120%, calcium - 74%, phosphorus - 48.8%, iron - 66.7%, iodine - 133.3%, zinc - 70.8%

Why Mass 4000 is useful

Vitamin B1 is part of the most important enzymes of carbohydrate and energy metabolism, providing the body with energy and plastic substances, as well as the metabolism of branched amino acids. A lack of this vitamin leads to serious disorders of the nervous, digestive and cardiovascular systems.
Vitamin B2 participates in redox reactions, helps to increase the color sensitivity of the visual analyzer and dark adaptation. Insufficient intake of vitamin B2 is accompanied by impaired condition of the skin, mucous membranes, and impaired light and twilight vision.
Vitamin B6 participates in maintaining the immune response, processes of inhibition and excitation in the central nervous system, in the transformation of amino acids, the metabolism of tryptophan, lipids and nucleic acids, promotes the normal formation of red blood cells, maintaining normal levels of homocysteine in the blood. Insufficient intake of vitamin B6 is accompanied by decreased appetite, impaired skin condition, and the development of homocysteinemia and anemia.
Vitamin B12 plays an important role in the metabolism and transformation of amino acids. Folate and vitamin B12 are interconnected vitamins that are involved in hematopoiesis. A lack of vitamin B12 leads to the development of partial or secondary folate deficiency, as well as anemia, leukopenia, and thrombocytopenia.
Vitamin C participates in redox reactions, the functioning of the immune system, and promotes the absorption of iron. Deficiency leads to loose and bleeding gums, nosebleeds due to increased permeability and fragility of blood capillaries.
Vitamin E has antioxidant properties, is necessary for the functioning of the gonads and heart muscle, and is a universal stabilizer of cell membranes. With vitamin E deficiency, hemolysis of erythrocytes and neurological disorders are observed.
Vitamin H participates in the synthesis of fats, glycogen, amino acid metabolism. Insufficient consumption of this vitamin can lead to disruption of the normal condition of the skin.
Vitamin PP participates in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal condition of the skin, gastrointestinal tract and nervous system.
Calcium is the main component of our bones, acts as a regulator of the nervous system, and is involved in muscle contraction. Calcium deficiency leads to demineralization of the spine, pelvic bones and lower extremities, increasing the risk of developing osteoporosis.
Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, and is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, and rickets.
Iron is part of proteins of various functions, including enzymes. Participates in the transport of electrons and oxygen, ensures the occurrence of redox reactions and activation of peroxidation. Insufficient consumption leads to hypochromic anemia, myoglobin deficiency atony of skeletal muscles, increased fatigue, myocardiopathy, and atrophic gastritis.
Iodine participates in the functioning of the thyroid gland, ensuring the formation of hormones (thyroxine and triiodothyronine). Necessary for the growth and differentiation of cells of all tissues of the human body, mitochondrial respiration, regulation of transmembrane transport of sodium and hormones. Insufficient intake leads to endemic goiter with hypothyroidism and slowing of metabolism, arterial hypotension, stunted growth and mental development in children.
Zinc is part of more than 300 enzymes, participates in the processes of synthesis and breakdown of carbohydrates, proteins, fats, nucleic acids and in the regulation of the expression of a number of genes. Insufficient consumption leads to anemia, secondary immunodeficiency, liver cirrhosis, sexual dysfunction, and the presence of fetal malformations. Research in recent years has revealed the ability of high doses of zinc to disrupt the absorption of copper and thereby contribute to the development of anemia.

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You can see a complete guide to the most useful products in the appendix.

We are often told that weight gain and loss follow simple physical equations, determined by the difference between calorie intake and calorie expenditure. In the comments on our website, the expression “elementary physics” appears with enviable regularity. No wonder: for decades, the official recommendations of nutritionists boiled down to the fact that “you need to eat less” and move more, and this dogma is firmly imprinted in the mass consciousness. Once again, one calorie is not always equal to another calorie. We get fat not because we consume too many calories, but because we eat a certain amount. Our bodies are not governed by “elementary physics,” but by complex biochemistry and endocrinology.

And although it is very difficult to break existing stereotypes, I will try to do it again. Here is the remarkable story of a guy named Sam Feltham, who decided to refute the popular myth “all calories are equal” by personal example. To do this, he conducted a series of experiments on himself in the best traditions of film director Morgan Spurlock - the same one who ate only at McDonald's for a month and documented the change in his condition and well-being (the film "Double Help").

Sam decided to try eating more than 5,000 calories every day for 21 days and see what happened to him. For those unaware, the typical recommended intake is approximately 2,500 calories per day, with variations depending on gender, height, age and level of physical activity. Sam calculated his recommended level and came up with a figure of 3,058 calories per day.

Proteins - 22%

Fats - 72%

Carbohydrates - 6%

The proportion, of course, is correct, but Sam literally ate for two, consuming 2,736 calories more than he spent. Theoretically, based on such an excess of calories, he should have gained at least 7.5 kg in 3 weeks. But practice does not always confirm theory. After 21 days of epic binge eating (including 400g steaks every night!) Sam Feltham weighed just 1.3kg more than when he started the experiment. But having gained a little weight, he also managed to visually lose a little weight: his waist circumference decreased by 3 cm - from 79.5 to 76.5 cm. Measuring the percentage of body fat showed a figure of 12.6% - almost ideal for an athlete .

Throughout the experiment, Sam kept a video blog, here you can watch a video summarizing all 21 days:

The experiment, of course, showed that even after seriously overeating on LCHF, Sam Feltham gained almost no weight. But maybe it's all about some unique properties of this guy? Maybe he’s one of those lucky people who manages to eat as much as he wants without getting fat, so his experience doesn’t matter to “ordinary” people? To test this claim, three months later Sam conducted a second experiment, which he called the "Fake Food Challenge". This time, he got his 5,793 calories from what he called "fake food"—refined-carbohydrate-rich, fancy-packed ready-made meals.

This is what his new diet looked like:

Breakfast:

Bran Flakes (100g) Skim Milk (300ml) Strawberry Jam (100g)

Snack 1:

Mini pizza with tomatoes and cheese (500 g) Strawberry yogurt 0% fat (330 g) Can of Coca-Cola (330 ml)

Lunch

Sandwich of 2 pieces of whole grain bread and chicken filling with tikka sauce (100 g) Chocolate muffin (105 g)

Snack 2:

Potato chips with cheese and onions (35 g) Low fat rice pudding (500 g) Can of Coca-Cola (330 ml)

Dinner

Lasagne with cheese and pepperoni (400 g) Garlic bread (100 g)

Snack 3

Aerated chocolate (150 g) Strawberry yogurt 0% fat (330 g)

Total for the day: 5793 calories, 892.7 g carbohydrates, 188.65 g protein, 140.8 g fat

Proteins - 13.50%

Fats - 22.65%

Carbohydrates - 63.85%

Not LCHF at all, but absolutely consistent with WHO recommendations for the amount of calories from various nutrients.

This time the experiment was not so successful for Sam. Such active overeating of foods rich in carbohydrates and low in fat produced results visible to the naked eye:

Result: plus 7.1 kg and as much as 9.25 cm at the waist, which is clearly visible in the photographs. In addition, this time Sam measured his body fat percentage before and after the experiment. This figure jumped by a third - from 12.6 to 16.9%.

Given that the number of calories in the two cases was identical, as well as the level of physical activity, we can consider that the experiment convincingly showed that it is not the number of calories, but their source. At least for an English guy named Sam Feltham. This experience is unlikely to meet the strict criteria of serious scientific research, but sometimes the experience of a particular person is more impressive than many articles in specialized peer-reviewed journals.

PS. To reverse the results of experiment number 2, Sam performed experiment number 3, putting himself on a strict LCHF diet with a total caloric intake of 3,500 calories per day. This is quite a lot of calories, but theoretically this is the level of calories that Sam needed to maintain a stable weight at his level of physical activity. But even here practice diverged from theory, or rather from generally accepted ideas. During three weeks of “rehabilitation” on LCHF, Sam lost 5.65 kg and 7.5 cm in waist circumference. His body fat percentage dropped from 16.9% to 14.2%.

Each of us secretly looks with admiration at on-screen beauties and handsome men. A slim figure is not only beauty, but also health, because obesity does not bring anything good. If you decide to start losing weight, then the most important thing is to carefully weigh and calculate everything, and not force your body by mindless fasting. The article will help answer the question of how many kg are 1000 calories. How to correctly plan your diet for the specified figure and what physical exercises to use?

So how many kilograms are in this cherished figure?

Without a doubt, a person's weight and the calories they consume are related. We constantly eat to maintain our vitality. As a result of this, our body weight can either increase or, conversely, decrease. It all depends on the amount of energy consumed with food, which is expressed in calories.

In order to lose one kilogram of weight, you need to burn seven thousand calories. Therefore, by making simple calculations (1000 grams * 1000, you can come to the conclusion that a thousand calories is 143 grams. And 1000 calories is how many kg? This question can be answered this way: if you lose a thousand kilocalories, then you will lose weight by one a seventh of a kilogram.

How to control the amount of energy coming from food?

The main sources of energy for any body are fats, carbohydrates and proteins. The most energetic are fats, since one gram of carbohydrates and proteins contains four calories each, and one gram of fat contains nine. Using this data or special tables in which the energy value of each specific product or dish has already been calculated, you can easily control the energy received with food.

Moreover, if you want to stay in the physical shape you need, then this is one amount of calories consumed, and if you want to lose weight, then it’s completely different. During weight loss, their value decreases. And in order to calculate the figure you need, you need to use a calculator for calculating calories for weight loss.

How to make calculations correctly?

The formula for calculation is not difficult. You should have the following information before calculating your daily caloric intake:

age;
height.

The amount of calories a person should consume is equal to the sum of the products (weight x 9.99 + height x 6.25 + age x 4.92). Weight is taken in kilograms, age - in years, height - in centimeters.

After this, women subtract the number 161 from the sum of the products, and men add the number 5 to it.

The resulting figure is the amount of energy that a person should receive during the day, regardless of whether he leads or spends all his days in front of the TV or computer.

We calculate the required number of calories taking into account physical activity

The calculator for calculating calories for weight loss in this case will be slightly different. The bottom line is that the resulting energy from the first formula should be multiplied by a coefficient that corresponds to your lifestyle. The following coefficients are distinguished:

1.2 - sport is completely absent. You replaced it with a sedentary lifestyle.
1.5 - there is also no sport, but due to life circumstances you walk a lot or do household chores that require energy expenditure.
1.6 - if you add several fitness classes per week to the previous point. For example, three times for an hour a day.
1.75 - in everyday life you do not lead an active lifestyle, but do intensive physical exercise for seven hours a week.
1.8 - you are active in everyday life plus you spend six to seven hours a week on physical activity.
From 1.9 and above - you are an athlete, and your life is closely connected with constant physical activity.

When wondering if you burn 1000 calories, how many kg of weight will you lose, do not forget that a sharp decrease in energy value and constant physical activity can lead to irreversible reactions in the body. He will get used to it and stop eating, and you will inevitably begin to lose weight, and it will no longer be healthy thinness.

How to correctly calculate calories for weight loss?

Calculations obtained using the above formulas will give you the number of calories, consuming which you will not lose weight, but also will not gain excess weight. This is your norm.

In order to lose weight, it is permissible to reduce this norm by ten to twenty percent. Even such a small restriction will help a woman lose up to six kilograms of excess weight in one week.

It is difficult to calculate the exact number of calories consumed per day, but it is quite possible. If you have already wondered whether 1000 calories is how many kg, then you are ready to follow your dream.

Remember that one teaspoon contains about seven grams of product, and a tablespoon contains about fifteen grams. One faceted glass is 250 ml or mg.

At the end of the day, write down in a notebook everything you ate and drank during the day. Take a chart of calorie counts for a variety of foods and drinks and calculate how many calories you have consumed. If the resulting figure is greater than what is needed for weight loss, then the next day reduce your diet by as much as necessary.

Physical activity for weight loss

Many people wonder how much they need to jump to burn 1000 calories. Let's figure this out.

Jumping rope is the most effective way to burn calories. On average, a person weighing 75 kilograms burns 980 kcal per hour while jumping rope.

During any physical activity, muscle mass will be trained, which is responsible for burning fat deposits. Therefore, for example, even minor fitness activities have a positive effect on your figure.

In order to achieve an ideal figure, you need to perform workouts regularly for one month or even longer. Initially, you will feel aching pain in your muscles, but proper warm-up and continued exercise will put everything in its place.

How long do you need to run to burn 1000 calories? The calculation is carried out not in the number of meters covered, but in the running time. The faster you run, the more calories you will burn. On average, we can say that you can burn 1000 kcal/hour at an upward rate.

Sample menu for 1000 calories

If you follow a diet for a long time and consume thousands of calories daily, this can lead to metabolic disorders. A reasonable limit for such nutrition is no more than one week.

You need to eat small meals throughout the day. This is in the morning, at lunch, in the evening and two snacks during the day. An example of such a menu:

For breakfast, eat two tablespoons of low-fat cottage cheese and a slice of rye bread.
A snack in the form of any one fruit.
For lunch, half a serving of vegetable soup, leaf salad, 100 grams of boiled chicken and lean buckwheat porridge.
For an afternoon snack there is also fruit or walnuts (two pieces).
For dinner you should eat a soft-boiled egg, a vegetable salad, and some lean oatmeal.
A few hours before bedtime, you can drink a glass of low-fat kefir.

If you asked yourself the question of how many kg are 1000 calories, then most likely you are unhappy with your appearance and want to change your figure for the better. Take advantage of the article’s recommendations on proper weight loss and don’t overdo it!

Nutrition is an integral part of any training, especially during the period of muscle building. In the last article we talked about a super-intensive program for mass. Of course, the food here should be special. First, let's look at the main points related to taking supplements.

Take creatine. Not only does creatine force more fluid to be pumped into the muscles, but it also enhances the strength of the working muscle by increasing the level of phosphate in muscle tissue. This substance stimulates the production of ATP, which is the main fuel for muscle activity. Take 3-5 grams of creatine mixed with a protein shake before and after training.

Take it. This amino acid causes the body to produce large amounts of nitric oxide, which increases the lumen between blood vessels and promotes blood saturation of all muscle fibers. Take 3-5 grams of arginine in the morning, then half an hour before training and before bed.
. This substance accelerates recovery and stimulates the production of growth hormone. Glutamine also helps increase the amount of fluid in the muscles, which increases pumping. It should be taken 5 grams along with arginine.

Before presenting the nutrition plan itself, we will consider some important features of nutrition during the weight gain program.

Eat 6 times a day, to do this, divide 3500-4000 calories into six meals. The intervals between doses are approximately 2-3 hours. On days when you don't train, include a seventh meal.
30% of total calories should come from proteins, 50% from carbohydrates and 20% from fats. Try to follow this as strictly as possible. There should be 3 grams of protein and 6 grams of carbohydrates per kilogram of weight.
Due to the wild intensity of the training, the total calorie intake is also high. Be sure to consume protein and carbohydrates before and after your workout. This has the best effect on muscle growth.

Products	Calorie content	Protein	Carbohydrates
Breakfast
6 egg whites, 4 yolks	334	33	2
2 cups oatmeal	300	14	50
Lunch
	85	20	1
150 g milk	90	9	9
1 cup rice	214	6	46
Dinner
150 g chicken breasts	155	30	0
4 slices wholemeal bread	320	12	60
Afternoon snack
180 g cheese	145	23	6
1 boiled potato	220	4	50
Before training
Meal replacement cocktail	390	40	40
After training
1 spoon whey protein	85	20	1
4 slices white bread	320	9	60
1 banana	110	1	28
Dinner
250 g grilled beef	500	48	0
2 boiled potatoes	440	8	100
2 cups broccoli	100	11	14
Second dinner
1 spoon casein	110	20	2
1 cup oatmeal (with protein)	150	7	25

Don’t forget that the final result of pumping up muscles depends not only on a competent training program and genetics, but also on how well the athlete eats. Unsystematic and thoughtless eating can ruin any training regimen. Try this diet plan - it may help you too.