Hello bro, diet is one of the most important aspects of the sport of bodybuilding, as well as the toughest part to master.
You may already know that 6 meals a day is what you are looking at. When buliking up and on cycle 5000 calories is hard to take in, but not impossible. I use weight gainers and protein shakes along with my 6 daily meal's.
The weight gainer is literally a meal replacement drink packed out with calories, carbs and protein. In effect, if you take 3 servings of weight gainer and eat 6 meals a day you are getting 9 meals.
The weight gainer i use gives me about 350 calories per serving, this 3 times per day gives me 1050 calories, a good serving of carbs and the required protein. I get about 2500 calories from food (My 6 melas). this still only makes my daily caloric intake 3550....1450 short of my 5000 calories a day. So what i do is double up on the weight gainers, instead of one serving a sitting i take 2...very simple but also very effective.
Remember, with the added protein supplementation im getting more proteins, some carbs and more calories, and on week ends when I zigzag my calries (Se my articl "10 quick tips to building mass" in Daves articel forum) my caloric intake is about 6500 for 3 days.
Here is a favoured recipe of mine that i use frequently:
<b>Chicken and Broccoli Stir Fry</b>
Chicken and Broccoli Stir Fry is a quickie classic
that tastes like you spent all day fussing over it.
1/2 cup water
4 teaspoons Tamari soy sauce
3 cups cooked brown rice
1 cup cubed cooked chicken breast
pinch of Pepper
pinch of garlic Powder
1 10 ounce package broccoli spears or florets (cooked according to package instructions and drained well)
chopped scallions
Coat a non-stick frying pan with olive oil cooking spray.
Place water, Tamari, and rice in pan.
Heat to medium high, stirring constantly.
Add chicken, Pepper and garlic. Heat through. Add broccoli. Stir until hot. Garnish with scallions.
Nutritional Totals Per Serving (I/4 recipe):
Yield: 2 to 4 Servings
Calories: 225
Protein: 17.1g
Sodium 181mg
Carbohydrate: 34.0g
Fat: 2.4g
Cholestrol: 32mg
Ill try and get some more info together, but I would invest in some supplements, weight gainer - protein being the 2 most important.