6,000 Calorie Diet Meal Plan – Realize Your True Potential


Vince Del Monte, WBFF Pro Fitness Model, Certified Fitness Trainer
and Nutritionist and author of No Nonsense Muscle

Still stuck at the same weight you were last week?

Struggling to see the real progress that you’re looking for?

For many guys, they put in the effort at the gym – there’ s absolutely no question about that. But yet, week after week they fail to see the progress that they think they should be seeing.

This often leads to confusion, doubt, and if nothing else, a whole bunch of frustration.  After all, if you’re putting in so much effort in the gym, why are you not seeing results?  You feel like you’re just wasting your time away.

Does this sound familiar?

If so, then there’s only one thing that you need to do:  Assess your diet.

The single biggest reason why guys fail to build muscle properly is simply because they are not taking in enough food.  They’ll research up on the latest nutritional strategies, but never truly find an exact plan that is going to get them to their end goals.

They may try and come up with their own plan, but trying to get in a 6000 calorie diet without some clear guidance is going to be quite the challenge to say the least.

If you want to grow, you need to eat.  There’s no doubt about that, which is why you need a specific plan of action.  If you don’t have a plan – a roadmap to follow, it’d be like taking a drive to your destination without knowing which way is south and which way is north.  You’d never get to your end goal!

You need that roadmap to continue on and reach your end point – solid, lean muscle mass.

That’s why you must start on this 6000 calorie meal plan. If you’re a hardgainer, that is someone who really struggles to pack on the lean muscle mass, it’s going to take a calorie intake of this level to get you seeing even modest gains in size.

And trust me, 6000 calories isn’t an easy feat to accomplish. If you aren’t planning your food properly and selectively choosing the most calorie dense foods to consume, you’re going to end up bloated, uncomfortable, and not reaching your goals.

Fortunately, this 6000 calorie diet plan covers everything.  You’ll know what to eat for each and every meal so there will never be any question as to what’s for lunch or how many calories you’ve consumed.  You’ll feel confident you’re on your way to success.

Keep in mind that you’ll have certain rules to follow with this meal plan:

  • This calorie intake is EXTREME, this is suitable ONLY if you are an extreme hardgainer
  • The key is to let the body adapt to this higher volume of food so you don’t put on a lot of fat gain in the process. you should build up to this calorie intake gradually.  For example, don’t go from a 3000 calorie diet to a 6000 calorie diet without a few steps in between.
  • Re-assess the diet every 2 weeks: if you see you are gaining too much bodyfat, cut back on calories.
  • Try to have 4-5 cups of veggies and 1-2 greens supplements per day
  • All meals should be spaced out 2-3 hours apart

So, here’s your meal plan for massive muscle – the 6000 calorie diet.


1.5 Cups Oatmeal (measured dry)
8 Egg Whites
3 whole eggs
1 Avocado


2 High Protein Fudge Bars
1oz Walnuts


10oz Chicken
2 Sweet Potatoes (total 15oz)
2 Tbsp Olive Oil


2 High Protein Fudge Bars


8oz Red Meat
1.5 Cup Brown Rice (long grain)
1oz Walnuts


10oz 4% Cottage Cheese
1 Tbsp Almond Butter


Extreme Rush
(Use “maximize” as a coupon code for discount)


2 Scoops Whey Protein
50g Dextrose or Waxy Maize

NUTRITIONAL INFO: Calories 6015 / Protein 499g / Carbs 530g/ Fats 211g

If you follow that diet and its guidlines you can say goodbye to all that confusion, doubt and frustration that you were battling with earlier.  You will be on your way to packing on pounds of lean muscle mass.

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12 thoughts on “6,000 Calorie Diet Meal Plan – Realize Your True Potential

  1. Calories are calories carbs and carbs no matter what it looks like or is called olive oil chicken sugar beans rice flour bread none of it matters the body converts it all into energy is all broken down into the same type of matter is in the body chicken breast calories go in and they come out as negative calories 6000 calories a thousand calories no matter how you formulated it will all be converted into energy and matter in the body

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  2. 500 grams of protein seems like WAY too much.. Is that really necessary?

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  3. Pingback: 6000 Calorie Weight Gain Diet | Home

  4. Though I really appreciate the plan… As someone that went through something similar and saw my cholesterol climb to 200 my concern is that with the 300 whole eggs your already at 300 percent of cholesterol. Factoring in the rest of the diet your putting down 400 to 700 percent of daily cholesterol. Looking for a version that doesn’t put me at 250 cholesterol, atherosclerosis (hardening of the arteries, and death by heart disease somewhere in my fifties.

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  5. This diet looks very well thought out, Vince. Thanks for taking the time to put together such a solid meal plan for those of us looking to put on some serious pounds!

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  6. @John

    No come on man – 3000 calories of doughnuts and cookies is not the same as 3000 calories of oats, chicken breast and olive oil!!

    Also, heavier meals at breakfast and around workouts isn’t the same as a tiny breakfast and HUGE dinner of carbs right before you sleep .

    Of course the right hormonal environment is integral! But muscles also NEED calories to grow… it just has to be done smart (as in the diet plan above). The reason lots of people aren’t more muscular than fat is because of what food they’re eating and when they’re eating it.
    Obviously not everyone will benefit from a 6000 calorie diet (myself included) but some real hardgainers do need that much food for hypertrophy.

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  7. If consuming excess calories caused muscles to grow then wouldnt Americans be more muscular than fat? Its not about consuming excess calories but its about creating the right hormonal enviroment and causing the muscles to become stressed and overloaded thats the only reason muscles grow because of testostrone and growth hormone and intense workouts because becoming muscular is not a function of eating its a function of working out and then the cause effect is they eat because of that. Which why bodybuilders eat lot when they use their steroids stacks

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