| 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... |
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
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 MRP 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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chris@MohrResults.com
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