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)
Pork (chop, grilled)
6 oz.
Broccoli
1 cup
Brown Rice
2 cups
After Dinner Snack (Macros: 458 calories, 32 g protein, 42 g carbs, 18 g fat)
Protein Shake
1
Fruit
1 large piece
Brown Rice
2 cups

Day 4

Breakfast (Macros: 615 calories, 49 g protein, 71 g carbs, 15 g fat)
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 serving
Milk (skim)
1 cup
Mid-Morning Snack (Macros: 658 calories, 40 g protein, 84 g carbs, 18 g fat)
Protein Shake
1
Milk (skim)
1 cup
Fruit
2 large pieces
Lunch (Macros: 610 calories, 44 g protein, 77 g carbs, 14 g fat)
Tuna Sandwich (2 slices 12-grain bread, 4 oz tuna-drained, 1 thin 2-oz slice cheddar cheese, non-fat mayo, lettuce, tomato.)
1
Pear
1
Afternoon Snack (Macros: 658 calories, 40 g protein, 84 g carbs, 18 g fat)
Protein Shake
1
Milk (skim)
1 cup
Fruit
2 large pieces
Dinner (Macros: 389 calories, 40 g protein, 27 g carbs, 14 g fat)
Chili (chicken)
1 bowl
After Dinner Snack (Macros: 458 calories, 32 g protein, 42 g carbs, 18 g fat)
Protein Shake
1
Fruit
1 piece

Day 5

Breakfast (Macros: 615 calories, 49 g protein, 71 g carbs, 15 g fat)
Pancakes (buckwheat)
1 serving
Milk (skim)
2 cups
Blueberries
1 cup
Mid-Morning Snack (Macros: 658 calories, 40 g protein, 84 g carbs, 18 g fat)
Protein Shake
1
Milk (skim)
1 cup
Fruit
2 large pieces
Lunch (Macros: 610 calories, 44 g protein, 77 g carbs, 14 g fat)
Sandwich (2 slices 12-grain bread, 4 oz sliced ham, 1 thin 2-oz slice reduced fat Swiss cheese, lettuce, tomato, and mustard.)
1
Apple
1
Afternoon Snack (Macros: 658 calories, 40 g protein, 84 g carbs, 18 g fat)
Protein Shake
1
Milk (skim)
1 cup
Fruit
2 large pieces
Dinner (Macros: 450 calories, 34 g protein, 52 g carbs, 20 g fat)
Burger Patty (homemade, on a whole-wheat bun)
1
Milk (skim)
1 cup
After Dinner Snack (Macros: 458 calories, 32 g protein, 42 g carbs, 18 g fat)
Protein Shake
1
Fruit
1 piece

Day 6

Breakfast (Macros: 761 calories, 51 g protein, 88 g carbs, 20 g fat)
Breakfast Burrito (Scramble 2 whole eggs + 4 egg whites mixed with 1/2 cup salsa, 1 cup diced peppers and 1/2 cup reduced fat pepper jack cheese. Sauté eggs and add to 4 whole wheat tortillas; top with salsa.)
1
Grapefruit
1
Mid-Morning Snack (Macros: 495 calories, 12 g protein, 108 g carbs, 3 g fat)
Oat Bran (Made with 2 cups low-fat milk, dash of cinnamon and topped with 1/2 cup raisins.)
2 cups
Lunch (Macros: 620 calories, 20 g protein, 101 g carbs, 16 g fat)
Frozen Burritos
2
Carrots
1 serving
Afternoon Snack: Triple Decker Peanut Butter And Banana Sandwich (Macros: 4 625 calories, 19 g protein, 77 g carbs, 27 g fat)
Sandwich (3 slices whole grain bread, 3 tbsp peanut butter, 2 bananas. Top each slice bread with 1 tbsp peanut butter, slice banana place between bread.)
1
Soup (black bean)
1 cup
Dinner (Macros: 674 calories, 36 g protein, 50 g carbs, 13 g fat)
Tuna Steak
6 oz.
Pasta (whole-wheat, with 1 cup favorite marina sauce, mixed with steamed broccoli.)
1 cup
Milk (low-fat)
1 cup
After Dinner Snack (Macros: 736 calories, 66 g protein, 71 g carbs, 16 g fat)
Meal Replacement Shake (With 2 cups low-fat milk and 2 cups frozen fruit plus 1 tbsp flax oil. Add water to desired thickness.)
1

Day 7

Breakfast (Macros: 640 calories, 43 g protein, 77 g carbs, 18 g fat)
Bagel (multi-grain, topped with 2 tbsp reduced cream cheese and 4 oz smoked salmon)
1
Pear
1
Mid-Morning Snack (Macros: 348 calories, 26 g protein, 44 g carbs, 8 g fat)
Crackers (whole-grain)
1 serving
Cottage Cheese (low-fat, dip crackers in cottage cheese)
1 cup
Lunch (Macros: 590 calories, 62 g protein, 55 g carbs, 12 g fat)
Ham (2 slices whole-grain bread with 2 oz. reduced fat cheese, sliced tomato and lettuce. Top with honey mustard.)
6 oz.
Vegetables (sticks)
1 serving
Milk (low-fat)
1 cup
Afternoon Snack (Macros: 736 calories, 66 g protein, 71 g carbs, 16 g fat)
Meal Replacement Shake (With 2 cups low-fat milk and 2 cups frozen fruit plus 1 tbsp flax oil. Add water to desired thickness.)
1
Dinner (Macros: 680 calories, 52 g protein, 97 g carbs, 8 g fat)
Burger Patty (homemade sirloin burger, on whole-wheat bun)
6 oz.
Vegetables (steamed)
2 cups
Sweet Potato
1 large
Milk (skim)
1 cup
After Dinner Snack (Macros: 241 calories, 24 g protein, 28 g carbs, 4 g fat)
Ham (2 slices whole-grain bread with 2 oz. reduced fat cheese, sliced tomato and lettuce. Top with honey mustard.)
6 oz.
Cottage Cheese (low-fat)
1 cup
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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