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Weight Gain Plan.

This month I'm going to change the format of my column, as there has been a tremendous amount of reader feedback with one common question: How do I pack on mass? Find out here in this sample weight gain meal plan...

By: Christopher Mohr

Part 1 | Part 2

There has been a tremendous amount of reader feedback with one common question: "How do I pack on mass?" Since I unfortunately can't outline individual plans for each reader who emails me, I thought I'd give a full week meal plan that will at least give you some ideas on how to get through the work week. I will continue to do this throughout the upcoming weeks and will intermix these plans with some ideas for weight loss too. Good luck!

Eating 4000 calories each day may make you feel like a bear that is getting ready to hibernate during the winter, but when you build serious muscle than when the small amount of fat storage that comes along with gaining extreme muscle can be hidden underneath your winter clothes. Keep your eye on that mirror; there's no better way to monitor your gains.

Jump To:
Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7


Day 1

    Breakfast:
    1.5 cups raw oatmeal
    1 cup skim milk
    1/2 cup dried cranberries or raisins
    1 TBS flax oil (cinnamon flavored flax oil works well with oatmeal too)
    750 calories, 35 g protein, 90 g carbs, 18 g fat

    Midmorning Snack:
    1 cup skim milk
    1 large piece of fruit with 1 TBS natural peanut butter
    1 low-fat mozzarella stick
    500 calories, 30 g protein, 30 g carbs, 18 g fat

    Lunch:
    2 cups egg salad on 2 whole wheat pitas
    1 banana
    600 calories; 74 g protein, 16 g carbs, 30 g fat

    Afternoon Snack:
    1 cup low-fat vanilla yogurt
    1 cup fat-free cottage cheese
    1 cup blueberries
    2 TBS wheat germ
    1 TBS honey
    600 calories, 38 g protein, 80 g carbs, 2.5 g fat

    Dinner:
    6 oz grilled salmon
    1 large sweet potato
    1 cup cut green beans
    1 cup skim milk
    700 calories, 45 g protein, 70 g carbs, 20 g fat

    After Dinner Snack:
    Peanut butter smoothie
    600 calories, 30 g protein, 35 carbs, 16 fat


Day 2

    Breakfast:
    4 Whole grain frozen waffles
    2 TBS pure maple syrup
    1 cup low-fat cottage cheese
    1 cup fresh strawberries
    625 calories, 40 g protein, 90 g carbs, 6 g fat

    Midmorning Snack:
    Peanut butter, banana and honey sandwich
    2 pieces whole grain bread
    2 TBS banana
    1 whole banana
    2 TBS honey
    2 cups non-fat milk
    600 calories, 25 g protein, 85 g carbs, 18 g fat

    Lunch:
    Pasta Vegetable Medley
    1 cup non-fat milk
    700 calories, 25 g protein, 125 g carbs, 11 g fat

    Afternoon Snack:
    Favorite Meal Replacement Shake mixed with 1 cup non-fat milk, 1 cup frozen fruit and 2 TBS flax oil
    Add water to desired consistency
    650 calories, 50 g protein, 45 g carbs, 28 g fat

    Dinner:
    8 oz turkey breast
    2 large sweet potatoes or yams
    1 cup collard greens or swiss chard
    700 calories, 55 g protein, 95 g carbs, 5 g fat

    After Dinner Snack:
    High protein pudding
    400 calories, 40 g protein, 45 g carbs, 5 g fat


Day 3

    Breakfast:
    Vegetable omelet
    (2 whole eggs, 2 egg whites, 1/2 cup shredded fat-free cheese, 1/2 cup diced vegetables of your choice)
    2 slices 12-grain bread
    1 cup non-fat milk
    1 fresh orange
    700 calories, 30 g protein, 60 g carbs, 20 g fat

    Midmorning Snack:
    1 can tuna fish
    2 cups cooked brown rice
    Salsa to taste
    1 medium plum
    700 calories, 40 g protein, 100 g carbs, 5 g fat

    Lunch:
    Turkey and cheese sandwich (2 slices 12-grain bread, 8 oz sliced turkey breast, 1 thin 2-oz slice low fat provolone cheese, fat-free honey mustard, lettuce, tomato)
    1 small bunch red grapes
    650 calories, 55 g protein, 80 g carbs, 10 g fat

    Afternoon Snack:
    Favorite MRP
    1 cup skim milk
    2 cups frozen fruit
    Water to desired consistency
    675 calories, 50 g protein, 80 g carbs, 18 g fat

    Dinner:
    1 6 oz grilled pork chop
    1 cup broccoli
    2 cups whole grain, brown rice
    650 calories, 38 g protein, 43 g carbs, 14 g fat

    After Dinner Snack:
    Protein shake
    1 large piece of fruit
    458 calories, 32 g protein, 42 g carbs, 18 g fat


Day 4

    Breakfast:
    Oat bran waffles
    (oat bran waffle mix, skim milk, and whey protein. Make a half serving of waffle mix, following the package directions and add 2 scoops of pure whey protein. Cook in a waffle iron, or flat in a skillet like a pancake.)
    1 cup skim milk
    615 calories, 49 g protein, 71 g carbs, 15 g fat

    Midmorning Snack:
    Protein shake
    1 cup skim milk
    2 large pieces of fruit
    658 calories, 40 g protein, 84 g carbs, 18 g fat

    Lunch:
    Tuna and cheese sandwich (2 slices 12-grain bread, 4 oz tuna-drained, 1 thin 2-oz slice cheddar cheese, non-fat mayo, lettuce, tomato)
    1 large pear
    610 calories, 44 g protein, 77 g carbs, 14 g fat

    Afternoon Snack:
    Protein shake
    1 cup skim milk
    2 large pieces of fruit
    658 calories, 40 g protein, 84 g carbs, 18 g fat

    Dinner:
    1 bowl Mexican Chicken Chili
    389 calories, 40 g protein, 27 g carbs, 14 g fat

    After Dinner Snack:
    Protein shake
    1 large piece of fruit
    458 calories, 32 g protein, 42 g carbs, 18 g fat


Day 5

    Breakfast:
    Buckwheat pancakes
    (Arrowhead Mills buckwheat pancake mix, skim milk, and whey protein. Make a half serving of pancake mix, following the package directions and add 2 scoops of pure whey protein. Cook the pancake in a no stick pan coated with nonstick spray.)
    2 cups skim milk
    1 cup fresh blueberries
    615 calories, 49 g protein, 71 g carbs, 15 g fat

    Midmorning Snack:
    Protein shake
    1 cup skim milk
    2 large pieces of fruit
    658 calories, 40 g protein, 84 g carbs, 18 g fat

    Lunch:
    Ham and cheese sandwich (2 slices 12-grain bread, 4 oz sliced ham, 1 thin 2-oz slice reduced fat Swiss cheese, lettuce, tomato, and mustard)
    1 large apple
    610 calories, 44 g protein, 77 g carbs, 14 g fat

    Afternoon Snack:
    Protein shake
    1 cup skim milk
    2 large pieces of fruit
    658 calories, 40 g protein, 84 g carbs, 18 g fat

    Dinner:
    1 homemade burger on a whole wheat bun
    1 cup skim milk
    450 calories, 34 g protein, 52 g carbs, 20 g fat

    After Dinner Snack:
    Protein shake
    1 large piece of fruit
    458 calories, 32 g protein, 42 g carbs, 18 g fat

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Part 1 | Part 2

Weight Gain Meal Plan: Part 1.
chris@MohrResults.com

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HelloMoonyxo

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HelloMoonyxo

hi,thx for everything:)
but can we change the 1 cup of blueberries for something els?
thx ^_^

Mar 5, 2012 11:24am | report
 
HelloMoonyxo

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HelloMoonyxo

im sooo sorry but elso can we change:-

1 cup low-fat vanilla yogurt
1 cup fat-free cottage cheese
2 TBS wheat germ
because there are not in my home right now :)

Mar 5, 2012 11:46am | report
 
KACB

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KACB

After a small life change which killed my chance to hit the gym on a regular schedule, I lost a lot of weight. Time to get back on track and this diet plan looks like exactly the sort of thing I need.

Aug 6, 2012 10:18pm | report
 
MartinTheBB

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MartinTheBB

Wtf ? 2 TBS Banana? Hahaha

Aug 29, 2012 6:01am | report
 
hubby1802

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hubby1802

look like a good plan lets see how i get on thanks

Jan 6, 2013 3:00pm | report
 
henhen99

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henhen99

I'm allergic to dairy... do you have any alternatives to this? because I still want to do this plan

Feb 1, 2013 6:23pm | report
 
Showing 1 - 6 of 6 Comments

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