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Weight Gain Meal Plan: Part 2.

There has been a tremendous amount of reader feedback with one common question, 'how do I pack on the mass'? Find out how to gain mass with the free meal plan below.
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.

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Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7


Weight Gain Meal Plan


Day 5

Meal 1

      4 Buckwheat pancakes (Follow directions on back of Arrowhead Mills buckwheat pancake mix)

      2 TBS pure maple syrup

      1 cup low-fat milk

      1 cup fresh blueberries


720 calories, 18 g protein, 140 g carbs, 5 g fat

Meal 2
6 hardboiled eggs (2 whole eggs, 4 whites)
1 cup raw oats cooked with 1 cup low-fat milk and topped with 1 banana and dash of cinnamon
566 calories, 41 g protein, 61 g carbs, 12.5 g fat

Meal 3
Leftover 2 cups whole wheat pasta with 2 TBS jarred pesto sauce and 4 oz grilled chicken breast 1 small side salad over a base of baby spinach 723 calories, 63 g protein, 90 g carbs, 23 g fat

Meal 4
1 cup brown rice mixed with 1/2 cup canned salmon (mix with 1 TBS olive oil, balsamic vinegar, a dash of oregano, basil and cayenne pepper)
1 apple
506 calories, 28 g protein, 45 g carbs, 23 g fat

Meal 5
6 oz rotisserie chicken (can be purchased cooked at most grocery stores)
2 cups frozen mixed vegetables
1 large sweet potato
491 calories, 46 g protein, 42 g carbs, 6 g fat

Meal 6
Favorite Meal Replacement Powder with 2 cups low-fat milk, 2 cups frozen fruit plus 1 TBS flax oil
Add water to desired thickness
736 calories, 66 g protein, 71 g carbs, 16 g fat


Day 6

Meal 1

      Breakfast Burritos

      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 ¥ggs and add to 4 whole wheat tortillas; top with salsa

      1 medium grapefruit


761 calories, 51 g protein, 88 g carbs, 20 g fat

Meal 2
2 cups oat bran made with 2 cups low-fat milk, dash of cinnamon and topped with 1/2 cup raisins
495 calories, 12 g protein, 108 g carbs, 3 g fat

Meal 3
2 frozen organic burritos
Carrot sticks
620 calories, 20 g protein, 101 g carbs, 16 g fat

Tuna, Yuck! How To Make Tuna Taste Better.
Tuna fish. One gram of fat, no carbs, and about 20 grams of protein per serving is what makes tuna a wise choice for bodybuilders.

Meal 4
Triple Decker Peanut butter and banana (3 slices whole grain bread, 3 TBS peanut butter, 2 bananas. Top each slice bread with 1 TBS peanut butter, slice banana place between bread).
1 cup organic black bean soup
625 calories, 19 g protein, 77 g carbs, 27 g fat

Meal 5
6 oz tuna steak
1 cup whole wheat pasta with 1 cup favorite marina sauce, mixed with steamed broccoli
1 cup low-fat milk
674 calories, 36 g protein, 50 g carbs, 13 g fat

Meal 6
Favorite MRP with 2 cups low-fat milk, 2 cups frozen fruit plus 1 TBS flax oil
Add water to desired thickness
736 calories, 66 g protein, 71 g carbs, 16 g fat


Day 7

Meal 1

      1 multi-grain bagel, topped with 2 TBS reduced cream cheese and 4 oz smoked salmon

      1 pear


640 calories, 43 g protein, 77 g carbs, 18 g fat

Meal 2
Whole grain, hydrogenated oil free crackers (Kashi TLC crackers are great)
1 cup low-fat cottage cheese (dip crackers in cottage cheese)
1 orange
348 calories, 26 g protein, 44 g carbs, 8 g fat

Meal 3
2 slices whole grain bread with 6 oz ham, 2 oz reduced fat cheese, sliced tomato and lettuce. Top with honey mustard
veggie sticks
1 cup low-fat milk
590 calories, 62 g protein, 55 g carbs, 12 g fat

Meal 4
Favorite MRP with 2 cups low-fat milk, 2 cups frozen fruit plus 1 TBS flax oil
Add water to desired thickness
736 calories, 66 g protein, 71 g carbs, 16 g fat

The Scoop on Meal Replacement Powders.
This week I'll compare different types of protein and the benefits of meal replacement shakes...
[ Click here to learn more. ]

Meal 5
1 homemade 6 oz sirloin burger on a whole wheat bun
2 cups steamed mixed vegetables
1 large sweet potato
1 cup skim milk
680 calories, 52 g protein, 97 g carbs, 8 g fat

Meal 6
1 cup low-fat cottage cheese with 1 cup mixed fruit canned in own juice
241 calories, 24 g protein, 28 g carbs, 4 g fat

*prepackaged mixed veggies can be purchased in the produce section of most stores

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