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 (Macros: 750 calories, 35 g protein, 90 g carbs, 18 g fat)
Oatmeal (raw)
1 1/2 cups
Milk (skim)
1 cup
Dried Cranberries (or raisins)
1/2 cup
Flaxseed Oil (cinnamon flavored flax oil works well with oatmeal too)
1 tbsp
Mid-Morning Snack (Macros: 500 calories, 30 g protein, 30 g carbs, 18 g fat)
Milk (skim)
1 cup
Fruit (with 1 tbsp natural peanut butter)
1 large piece
Mozzarella Cheese (low-fat)
1 stick
Lunch (Macros: 600 calories, 74 g protein, 16 g carbs, 30 g fat)
Egg Salad (on 2 whole-wheat pitas)
2 cups
Banana
1
Afternoon Snack (Macros: 600 calories, 38 g protein, 80 g carbs, 2.5 g fat)
Yogurt (low-fat vanilla)
1 cup
Cottage Cheese (fat-free)
1 cup
Blueberries
1 cup
Wheat Germ
2 tbsp
Honey
1 tbsp
Dinner (Macros: 700 calories, 45 g protein, 70 g carbs, 20 g fat)
Salmon (grilled)
6 oz.
Sweet Potato
1 large
Green Beans
1 cup
Milk (skim)
1 cup
After Dinner Snack (Macros: 600 calories 30 g protein 35 g carbs 16 g fat)
Protein Shake (peanut butter smoothie)
1 serving

Day 2

Breakfast (Macros: 625 calories, 40 g protein, 90 g carbs, 6 g fat)
Waffles (whole-grain)
4
Syrup (pure maple)
2 tbsp
Cottage Cheese (low-fat)
1 cup
Strawberries
1 cup
Mid-morning Snack: Peanut Butter, Banana And Honey Sandwich (Macros: 600 calories, 25 g protein, 85 g carbs, 18 g fat)
Bread (whole-bread)
2 pieces
Peanut Butter
2 tbsp
Banana
1
Honey
2 tbsp
Milk (nonfat)
2 cups
Lunch (Macros: 700 calories, 25 g protein, 125 g carbs, 11 g fat)
Pasta
1 serving
Vegetables
1 serving
Milk (nonfat)
1 cup
Afternoon Snack (Macros: 650 calories, 50 g protein, 45 g carbs, 28 g fat)
Meal Replacement Shake (Mixed with 1 cup non-fat milk, 1 cup frozen fruit and 2 tbsp flax oil.)
1 serving
Dinner (Macros: 700 calories, 55 g protein, 95 g carbs, 5 g fat)
Turkey
8 oz.
Sweet Potato (or yam)
2 large
Collard Greens (or swiss chard)
1 cup
After Dinner Snack (Macros: 400 calories, 40 g protein, 45 g carbs, 5 g fat)
Pudding (high-protein)
1 serving

Day 3

Breakfast (Macros: 700 calories, 30 g protein, 60 g carbs, 20 g fat)
Omelet (2 whole eggs, 2 egg whites, 1/2 cup shredded fat-free cheese, 1/2 cup diced)
1 serving
Bread (12-grain)
2 slices
Milk (nonfat)
1 cup
Orange
1
Mid-Morning Snack (Macros: 700 calories, 40 g protein, 100 g carbs, 5 g fat)
Tuna
1 can
Brown Rice
2 cups
Salsa
to taste
Plum
1 medium
Lunch (Macros: 650 calories, 55 g protein, 80 g carbs, 10 g fat)
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
Grapes
1 small serving
Afternoon Snack (Macros: 675 calories, 50 g protein, 80 g carbs, 18 g fat)
Meal Replacement Shake
1 serving
Milk (skim)
1 cup
Fruit (frozen)
2 cups
Dinner (Macros: 650 calories, 38 g protein, 43 g carbs, 14 g fat)
Mixed Fruit (canned)
1 cup

About the Author

Christopher Mohr

Christopher Mohr

Christopher R. Mohr recently finished his PhD while majoring in Exercise Physiology, at the University of Pittsburgh. He is a Registered Dietitian.

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