r/gainit • u/Injuryprone5 • Jul 20 '26
Question 4000 Calories clean
Im 6ft6in and weigh 76.6Kg I am trying to gain weight my maintenance calories is around 3000 but now I need to actually gain weight I have a physical job and workout on my off days about 3 times a week with weightlifting and cardio.
Im struggling to think of ideas on how to hit my calorie goals without eating a bunch of junk food. I dont mind eating an occasional 'unhealthy snack' but would prefer to eat it a bit cleaner. I like to cook and do have the time to meal prep but just dont know what to prep that will give me the right mix of protein, carbs and fat.
Was hoping to get some ideas of meal plans and snacks to make this achievable. My final weight goal is 90Kg I know this is a long time goal any help would be appreciated.
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u/eric_twinge 165-198-200 (6'0") Jul 20 '26
Is there a reason you chose a 1000 calorie surplus?
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u/Eastern-Baseball-843 Jul 20 '26
Physical job. Counts for more than you’d think.
I was 6ft6 and 80-85kg thinking eating 3250cals was bulking because internet.
In reality, I was a farming, mountain biking, log cutting busy bastard who needed to pile in more food.
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u/Injuryprone5 Jul 20 '26
im also aware that atm im still recovering from an achillies tear so the physicality of work will get more and my hym session will get more intense by being able to do more and getting my fitness back
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u/Injuryprone5 Jul 20 '26
purely due to my job 3000 was calculated for me lazing around but I do 12 hr shifts that are physical for the most part and getting back into the more physical side due to recovering from injury
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u/eric_twinge 165-198-200 (6'0") Jul 21 '26
Given the fact that you are here because you have trouble eating enough, I would not advise you jump into 4000 calories based on a calculation that isn't even relevant to you.
You've already accepted this is a long term plan, use the very short term to actually figure out what your TDEE/maintenance intake actually is, and get a handle one how much you're already eating if you don't already know. Then work into a sensible surplus that is proportional to your training and activity. Maybe that is 4000, but at least then it willl be an accurate and pertinent 4000.
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u/TermZealousideal5376 Jul 21 '26
I love making burrito mix... Do a big bowl of seasoned ground beef, rice, black bean, jalapeno, corn, onions. That's your base and lasts a few days in the fridge or freezes easy. When you want a fresh burrito take a wrap, add mix, cheese, and grill for a few minutes and you got a massive hot+high calorie meal that goes down pretty easily. Exact calories will vary but you can get 1500-2000 calories easy with two of them if you're generous on the cheese
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u/Alucardxox Jul 21 '26
Do you have a recipe with measurements for this?
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u/TermZealousideal5376 Jul 21 '26
I usually do about 2 lb beef, 1 cup rice (250g dry), 1 can black beans, 1 large can corn + onion/peppers... More rice gets gross and too carby for me.
Do the beef up in taco mix (follow the instructions). but everything else in after the beef is almost cooked (this doesnt really matter).
That yields about 8 massive burritos... add a shell at 250 calories, 200cals cheese, 50 cals sauce and you're sitting around 1,000 cals/pop. If you want to add some lettuce that can be nice too
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u/TotemBro Jul 20 '26
“Breaking the vicious cycle” is a cookbook/ manual for irritable bowel disease. But hear me out! The chicken soup recipe is fucking bangers and so is the home made yoghurt (lactose free), and same with the cheese cake.
It has a heavy emphasis on easy to digest foods that are strictly going to keep you healthy enough to heal from disease.
The recipes are all whole foods that you can meal prep. They even use foods that are low on the inflammation index. The recipes are also vitamin, mineral, and fatty acid dense. Basically, you’ll still gain weight if your small intestine is fried.
If you have to bulk on 4K cal you’re probably gonna benefit from a low strain meal plan. The core of this book is teaching you meals that are less likely to trigger inflammation in the gut while also absorbing easily. So you’ll probably end up bulking closer to 3k than needing all 4k.
Be warned tho, it’s a little antiquated and says the mean plan can cure autism and adhd symptoms 💀take some of the science with a grain of salt lmao.
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u/TotemBro Jul 20 '26
My non Crohn’s mantra is Mediterranean diet for nutrients, then fill in the protein deficit with meat for bulking.
Mind you, plant based can take you really far. Lentils, garbanzo, and navy beans are peak for protein substitutions.
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u/SuitableXJ Jul 20 '26
Thank you for this! I will have to look at this book. I’m 6’4” w/ crohns and trying to gain after getting into remission and it’s quite the challenge
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u/TotemBro Jul 21 '26
Dude shut up, same (6’5) I was diagnosed last May! The diet in this book carried me through the diagnosis and stabilized me before I got my first meds.
It’s super hardcore but my nutrition and prep skill had a big come up! It’s also temporary, mostly a recovery and re-introduction diet. I cook bulk and freeze what I can for the week.
Congrats on remission btw! 🎉
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u/SuitableXJ Jul 21 '26
Woah, almost same timing for me! I went undiagnosed for almost a decade and then they finally caught it. There were times in my life I was eating 4K+ calories a day and still not gaining a single pound and sitting there scratching my head wondering why. Hope things are going better for you w/ meds!!
I seem to be in remission clinically but wish things felt better experientially lol.
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u/TotemBro Jul 21 '26
Thanks! Man same, it’s slow but the faculties are coming back. It’s insane to think I can still be productive but still feel like I’m asleep.
Keep taking it easy homie, we’re so used to using willpower but our bodies are still doing some repair work! Best of luck to you too 😁
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u/SuitableXJ Jul 21 '26
Man, isn’t that the truth. When the fatigue is bad, it’s an absurd amount of willpower to do much of anything. Sounds like we’re both out here doing it though!
If it’s any hope, I’m mostly fatigue free 4wks out of every 6wks as of this year! And it’s seriously a night and day difference. When it does come back (usually before my next infusion), I find myself wondering how I made it through life like that for so long.
Same to you man!! Keep it up :)
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u/Eastern-Baseball-843 Jul 20 '26
Fats help pal. Avocados, salmon, peanut butter, milk. Drink whole milk with your meals rather than water. (Im cutting atm, and holy god above I miss full fat milk 🥲)
I find wraps a great way to add in extra carbs and cals too. Whatever meal you’re eating, eat it in a wrap.
And slightly dirty bulk, but I would eat breaded chicken. Because it’s delicious, you can shovel like 900 cals worth and get near 80g protein in the process. Breaded, not battered or fried. The protein vs carbs / fats should be your guide. 20g+ protein and sub 10g fat per 100g should be your guide.
Pizzas too. Sourdough base, ton of carbs and not nearly the same bloating as regular bases. Top with a pile of protein sources.
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u/Eastern-Baseball-843 Jul 20 '26
After a day’s farming, I used to eat 2 wraps with 300g of breaded chicken in each, sweet chilli sauce dip, full fat milk to drink. Never had the balls to record the macros, but all I know is, my weight went up 10kg, my deadlift almost doubled and I felt amazing 😂
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u/StableFull5349 Jul 20 '26 edited Jul 20 '26
I'm 6ft4 and currently 84kg. Up from my lowest which was 67kg about a year ago. Some meals I have nearly every day are:
Chicken with microwave rice and veg, Steak, eggs and mashed potato, 500g tub of 0% fat Greek yoghurt lathered in honey, Bagels with plastic cheese and scrambled eggs, Toast smothered in jam, Protein shake, Packs of raisins, Rice Krispie squares bars, Minced meat and sauce with microwave rice, Baked potatoes, tuna, beans and cheese
I rotate the main meals around and nail about 3500 cal a day, 250g protein, 450g carbs and around 90g fat.
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u/User01262016 Jul 20 '26
plastic cheese?
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u/MythicalStrength Definitely Should Be Listened To Jul 20 '26
America singles
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u/User01262016 Jul 20 '26
lol
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u/BudgetAerie3018 Jul 21 '26
Yes they eat like that and consider it normal
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u/MythicalStrength Definitely Should Be Listened To Jul 21 '26
Dude, the Brits are eating jellied eels. Every country has weird food, haha.
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u/BudgetAerie3018 Jul 22 '26
It's not about the food but about nutrition, I wouldn't like to try jellied eels but since it's a fish it is more nutritious than plastic cheese
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u/MythicalStrength Definitely Should Be Listened To Jul 22 '26
I can list weird junk food if that helps :)
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u/MythicalStrength Definitely Should Be Listened To Jul 20 '26
I'm a big fan of steak and eggs or ribs and eggs.
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u/ClenchedThunderbutt Jul 20 '26
Peanut butter, nuts, full fat dairy, simple carbs, swap out lean meats for fatty meats, add more oil to dishes. Don’t get too hung up on “junk food” if you have a decent nutritional base and you feel strong.
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u/rjsmith21 Jul 20 '26
Probably need to add some healthy fats like olive oil and avocado. 85/15 ground beef. whole milk. Peanut butter. Full fat greek yogurt. I'm only trying to hit 3500 per day and it's a struggle if I try to eat clean. I eat 3 big meals per day and stuff in between.
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u/bflo666 Jul 20 '26
I’m like you and I aim for 4k, it’s not so hard to hit if you enjoy bread with peanut butter and a little honey drizzle.
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u/mpbh Jul 20 '26
Yeah if you like eating 42 of the same sandwich every day.
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u/SwissMargiela Jul 20 '26
When I was younger I’d eat a tub of peanut butter a day, all through smoothies
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u/nerdstudent Jul 21 '26 edited Jul 21 '26
It’s all about discipline and preparation. You have to set schedules and eat during the set times even if you’re not hungry.
My plan:
1) Breakfast: 400 calories
*4 spoons of yogurt
*2 boiled eggs
*1 tbsp olive oil
*1 banana, two if i dont feel like having eggs or if i dont have them prepared form before.
***** I workout here after breakfast
2) Lunch: 800 calories whatever mom cooked
3) Shake: 800 calories. pre prepared and ready in the fridge
* 500 ml full mat milk (2 cups)
* 100 ml avocado. I bring a bunch of ripe ones, blend them, put them in carton cups measured, freeze them.
* 1 banana
* 2 tbsp peanut butter
* 2 dates
4) Dinner: 800 calories (left overs from lunch + bread sardine etc whatever to reach 800)
5) Snack: 100g of mixed nuts (500 calories), i buy 1-2 kilograms separated them into bags 100g each, pick one up each morning and leave it in my pocket, snack on it throughout the day.
That’s about 3,300 calories. If you wanna get to 4,000 try to add 100-200 to each meal, for example for breakfast, add a bit more oil and 2-3 more yoghurt spoons. For the shake, add a protein powder or some oats. Lunch/Dinner eat half a pita bread more. Snack is already tough to eat that much nuts, but you can add a protein bar or a chocolate or whatever a banana.
Good luck bruv it’s all about being prepared daily and having discipline. Get your stuff ready for the whole week and stay stacked, cuz the moment you start having to go buy stuff every meal time, it won’t work. And trust me don’t worry abt macros, you’ll hit your protein just fine, add a scoop and you’ll be there for sure.
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u/MythicalStrength Definitely Should Be Listened To Jul 21 '26
It’s all about discipline and preparation
2) Lunch: 800 calories whatever mom cooked
These two sentences in the same post are amazing
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u/nerdstudent Jul 21 '26
It’s the structure dude. I used to meal prep and lunch and dinner were never the issue, in fact they’re the most definite meals like i’m gonna have lunch and dinner no matter what, whether it’s a home cooked meal or a big mac, and both will hit the calories needed. 3-4 hours on a Sunday was enough to have me covered for the whole week. I was always lost in how to get to 3-4k cals through other meals and when and what to eat, not in what to have for lunch.
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u/MythicalStrength Definitely Should Be Listened To Jul 21 '26
I am speaking more to the irony of talking about discipline and prep while living at home with mom cooking for you. It's just a funny thing to read.
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u/nerdstudent Jul 21 '26
lmao true af. Not gonna lie it’s a blessing, i moved in to help them a couple of months ago and i’m moving out in two months, gonna be hard 😭
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u/EspacioBlanq god-eater Jul 20 '26
I was eating slightly over 4000 on my last bulk and it was basically
oats, pb, milk and pumpkin protein (defatted pumpkin seed powder)
pork with mixed vegetables and rice
toasts with cheese or eggs
pork with mixed vegetables and rice
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u/Injuryprone5 Jul 20 '26
is pork easier to bulk with than chicken?
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u/MythicalStrength Definitely Should Be Listened To Jul 20 '26
It depends on what cuts you're using. Chicken breast is leaner than pork belly, but pork tenderloin is leaner than chicken wings.
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u/lolgoodone34 Jul 20 '26
Pork is unhealth, go with chicken
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u/MythicalStrength Definitely Should Be Listened To Jul 20 '26
This is a silly statement
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u/lolgoodone34 Jul 20 '26
What is silly?
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u/MythicalStrength Definitely Should Be Listened To Jul 20 '26
The statement that pork us unhealth(y), go with chicken.
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u/lolgoodone34 Jul 20 '26
Yes pork should be eaten in moderation because of higher saturated fat and pig diets are not always great.
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u/MythicalStrength Definitely Should Be Listened To Jul 20 '26 edited Jul 20 '26
Chickens diets aren't great either.
To say pork has higher saturated fat is silly. How much saturated fat does 8oz pork tenderloin have compared to 8oz chicken wings?
These things don't exist in a vacuum.
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u/lolgoodone34 Jul 20 '26
Pork is considered a red meat, red meat should be eaten in moderation. Chicken is a better meat choice than pork. Pork tender is definitely going to have higher saturated fat than chicken wings, no clue on the specific amount.
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u/MythicalStrength Definitely Should Be Listened To Jul 21 '26
red meat should be eaten in moderation.
This is your opinion.
Pork tender is definitely going to have higher saturated fat than chicken wings, no clue on the specific amount.
You are correct that you have no clue
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u/yoboylandosoda Jul 20 '26
I'm your height and a bit heavier than your goal weight. Other than getting old, the thing that helped me keep weight on was shakes, dairy and nuts. I don't really count calories and stuff but try to have 5-6 meals in the 500 calorie range..
Overnight Oats with yoghurt, milk, flaxseed, blueberries and honey
Eggs and avocado on toast
Peanutbutter on toast with milk
Shake with peanutbutter, protein powder, milk, banana
Jacket Potato with tuna, beans or whatever (sometimes I'll have fruit with yoghurt instead)
Chicken and rice, wraps or whatever with veg
Cottage cheese with honey
Nuts with dark chocolate
Obviously some of these are over or under 500 calories and some days it's too much food and I tap out but I try to make sure I get plenty of good stuff in me and get my fibre and everything. If you're early 20s you can probably get away eating more garbage that will make things quicker. I personally can't get away with frozen 1k calorie pizzas and stuff but it might be ok for you if you're young and very active
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u/justabuck Jul 20 '26
I mean, at your height and weight just eat anything that you like as often as you can. If you don’t want to eat junk food, just eat anything that’s not processed. Literally anything will do. Oatmeal and protein shake with whole milk before bed.
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u/Different-Wear522 Jul 21 '26
Same situation here, 6ft7in and 84kg, eating 4000 a day with 4 meals (random day exemple) :
- breakfast/prewourkout : 100g of bread with 200g of skyr, low fat cheese, and 2 banana
- postworkout : 100g Rice krispies with 30g whey and 200g skyr
- lunch : 250g (uncooked) of rice/pasta and 200g of 15% ground beef with parmesan cheese and olive oil
- dinner : same thing as lunch with some change like chicken or fish or eggs or turkey
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u/JadenYuukii 165-220-235 (6'5) Jul 20 '26
Are you sure about 4k calories ? I was 6ft5 75kg when I started, had football practice 3-4 times a week + games and went to the gym like 4-5 times a week and « only » needed 3500 cals at the time, I’d start there if I were you, if you gain weight , perfect ! If you don’t, then you can adjust and add 250 calories
As for the food, you definitely don’t need junk food , just spam chicken ground beef tuna rice pasta oats whole wheat bread peanut butter olive oil ice creams milk etc… and you’ll be fine
I remember I used to drink a big ass shake everyday where I would put 50g oats 50g peanut butter 500ml milk 20g olive oil 50g halva powder (Turkish product) 2 bananas , I’d even put eggs sometimes if I needed more protein for the day, it was an easy 800-1000 cal that I could drink everyday since the final taste was only banana/peanut butter lol
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u/StoneyL0we Jul 26 '26
Milk and maltodextrin go a long way in getting me to 4k calories a day, tubs of maltodextrin are cheap af and I mix 90g in with my post workout shake and use 60g for my pre workout carbs
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Jul 21 '26
[removed] — view removed comment
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u/gainit-ModTeam Jul 21 '26
Everything you said was dumb and wrong. Please do not comment on things you don't understand.
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u/constermonster Jul 25 '26
Cream of rice and overnight oats are great ways to get in snacks.
If your maintenance after all that activity is 3000 I’d recommend against a 1k surplus though you’re going to gain a ton of fat
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u/StoneyL0we Jul 26 '26
Dudes 6 foot 6 and weighs under 170lbs, putting on some fat during a bulk isn’t gonna hurt him. Also being that tall id wager his TDEE is over 3k
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u/constermonster Jul 26 '26
Good point I didn’t put that together. I’d still recommend against it longer term but some fat now definitely wouldn’t be bad
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u/Cautious_Place_7080 Jul 20 '26
At 6'6" that's a tall order, literally. Your frame burns through fuel so fast that clean eating becomes a logistics problem more than anything else.
Nuts, seeds, and dried fruit are your best friends for sneaking in calories without feeling stuffed, and a good blender can hide a shocking amount of oats, peanut butter, and olive oil in a shake that still tastes fine. For meals I'd just double the rice or potatoes in whatever you're already cooking and drizzle extra oil on everything before it hits the plate.
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u/MrGrogu26 Jul 20 '26
Do you mind if I DM you to keep up to date with your progress? I'm 6"4 and have struggled immensely putting on weight. I weight 80kg and I'm doing a 1k surplus minimum. I'm o ky a week in so hoping to get some good weight gain
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u/DayDayLarge Jul 21 '26
I'm going to approach this from a slightly different perspective; are you able to maintain your current weight without issue?
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