Weight Gain Meal Plan: Part 1.

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.

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

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

Part 1 | Part 2