Cutting Fat!


4000 Calorie Mass Building Diet

While training at the gym today, I noticed that 80% of the guys were lifting weights - I assume they are trying to build muscle. At least 95% of them don’t compete in bodybuilding or strength events, so I assume they are aesthetic-minded lifters who are striving for a Men’s Health cover model physique.

To experience muscle weight gain, they have adopted the “See Food Diet” which means when you see food, eat it.

My biggest issue is, a lot of these guys are muscular but either have a mini gut or big gut - rarely do you see the full package! My instant thought is this: They are not following a healthy weight gain diet or not doing any cardio.

Recently I heard a locker room conversation between two young guys. One was slightly muscular and shredded. The other was bulky and huge. The bulky guy says to the shredded guy, “Dude, you may be ripped and have abs but you’ve got no size. You gotta eat man!”

I felt the critique was unfair and if someone said that to me, I would reply, “Dude, you don’t even look like you lift either - you may have lots of muscle under there but you can’t even tell because it’s covered in fat.” I thought later, most women won’t even notice your size because they’ll be turned off by your belly.

There are many problems that arise when attempting a muscle weight gain diet. Yes, you need a surplus of calories but a healthy weight gain diet at 6000 calories is no more effective than a healthy weight gain diet at 4000 calories (assuming 4000 calories is your goal cals).

It’s like building a house If a house requires 4000 bricks to build but you buy 6000 bricks, you’re going to have extra bricks that need to get stored in a storage facility. That storage facility becomes your gut.

Today’s 4000 calorie muscle weight gain diet is ideal if you weigh between 180-200 pounds. I have experienced that as soon as you start consuming 4000-6000 calories, no matter how skinny you are, fat gain becomes inevitable. This means that you MUST have some sort of cardio routine to keep your body fat in check. We’ll discuss that in the future.

Enjoy your 4000 calorie healthy weight gain diet: ( if you have questions...)

6:00 am Breakfast

  • 1 1/2 cups Yogurt, plain, low fat
  • 6 Egg whites
  • 1 cup Pineapple
  • 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils
  • 3 Eggs, whole
  • 2 slice Whole grain bread

63g P - 81g C - 15g F - Calories: 711

9:00 am Snack

  • 1 cup Cottage cheese, light/low fat
  • 28 grams Protein powder
  • 1 cup Grapes
  • 3 tbsp Barley
  • 1 oz Sunflower seeds

56g P - 72g C - 15g F - Calories: 647

12:00 pm Lunch

  • 5 oz Cheese, low or non fat
  • 3 cups Vegetable soup
  • 1 1/3 cups Oatmeal
  • 4 Crackers
  • 12 Peanuts
  • 1 cup Milk, low fat (1%)

63g P - 81g C - 15g F - Calories: 711

3:00 pm Mid Meal

  • 9 oz Turkey breast, skinless
  • 1 3/4 cups Chickpeas
  • 1/2 cup Mushrooms
  • 1/4 cup Onions
  • 1/2 head Lettuce, iceberg
  • 1 1/2 cups Cherry tomatoes
  • 5 tbsp Almonds, slivered

63g P - 81g C - 15g F - Calories: 711

5:00 pm Dinner

  • 8 oz Beef, lean cuts
  • 1/2 cup Tomato, puree
  • 2 cups Celery
  • 3 cups Carrots
  • 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils
  • 1 cup Rice
  • 1 cup Milk, low fat (1%)

63g P - 81g C - 15g F - Calories: 711

8:00 pm Snack

  • 35 grams Protein powder
  • 2 cups Milk, low fat (1%)
  • 2 cups Raspberries
  • 1 1/2 tbsp Barley
  • 1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

49g P - 63g C - 15g F - Calories: 583

Total Daily Portions

  • Protein: 350g
  • Carbohydrates: 450g
  • Fat: 90g
  • Calories: 4010

Click here if you want a 84-day healthy weight gain diet.

Vince DelMonte
Author, No Nonsense Muscle Building
Author, Your Six Pack Quest
Advisory Team, Maximum Fitness
Mag Contributor to Men's Fitness Mag
Honors Kinesiology Degree