RealJock - Gay Fitness, Health, and Life

Gaining & Losing Weight

Share this: Print Email Del.icio.us Digg Reddit StumbleUpon

Muscle Weight-Gain Program: 3100-Calorie Meal Plan

forward >

Day: 1 2 3 4 5 6 7

< back

Photo Credit: Nicolas Smith

forward >

< back

REALJOCK.COM MUSCLE WEIGHT-GAIN PROGRAM: 3100-CALORIE MEAL PLAN: DAY 3
Muscle Weight-Gain Program Overview Muscle Weight-Gain Program Support Forum Day 1 Meal Plan Day 2 Meal Plan Day 3 Meal Plan Day 4 Meal Plan Day 5 Meal Plan Day 6 Meal Plan Day 7 Meal Plan
3100-CALORIE MEAL PLAN GUIDELINES
Macronutrient Distribution			Carbohydrates (grams)	Protein (grams)	Fats (grams)
Carbohydrates (50%), Protein (25%), Fat (25%)			391 grams	189 grams	88 grams
DAY 3 MEAL PLAN
Meal: Breakfast	Allowances	Sample Meal: Oatmeal	Amount	Actual Meal Eaten	Actual Allowances
	3 G&S	Cooked Oatmeal	1.5 cups
	1 Sugar	Honey or Brown Sugar	1 Tbsp.
	2 Fruit	Dried Blueberries	1/2 cup.
	1 NFM	Low-Fat (1%) or Fat-Free Milk, Soy Milk	1 cup
	1 Fat	Flaxseed Meal	2 Tbsp.
Meal: Snack	Allowances	Sample Meal: Protein Shake	Amount	Actual Meal Eaten	Actual Allowances
	2.5 G&S, 4 VLM	CytoGainer Powder	2 scoops
	1.5 NFM	Low-Fat (1%) or Non-Fat Milk, Soy Milk	1.5 cups
	1 Sugar	Honey	1 Tbsp.
Meal: Lunch	Allowances	Sample Meal: Pita Pocket	Amount	Actual Meal Eaten	Actual Allowances
	2 G&S	Whole Wheat Flour Pita Bread	1 pita
	1 NSV	Lettuce, Tomatoes, Sprouts	Slices
	4 VLM	Fish or Turkey Breast with Non-Fat Mayonnaise	4 oz.
	1 VLM	Low-Fat or Fat-Free Cheese	1 oz.
	2 Fat	Avocado	4 Tbsp.
	2 Fruit	Orange Juice	1 cup
Meal: Snack	Allowances	Sample Meal: Fruit, Cottage Cheese, Almonds, and Carrots	Amount	Actual Meal Eaten	Actual Allowances
	2 Fruit	Fruit of Choice	8 oz. or 1 cup
	3 VLM	Low-Fat or Fat-Free Cottage Cheese	3/4 cup.
	3 Fat	Almonds	18
	1 NSV	Baby Carrots	1 cup
Meal: Dinner	Allowances	Sample Meal: Pasta Bolognese	Amount	Actual Meal Eaten	Actual Allowances
	4 G&S	Whole Wheat Pasta	2 cups
	2 NSV	Low-Fat Marinara Sauce	1/2 cup
	4 VLM	Extra-Lean Ground Beef or Ground Turkey (4% or 5% Fat)	4 oz.
	1 VLM	Low-Fat or Fat-Free Cheese	1 oz.
	2 NSV	Steamed Broccoli, Cauliflower, Kale	1 cup
	3 Fat	Olive Oil	1 Tbsp.
Meal: Snack	Allowances	Sample Meal: Yogurt with Fruit and Walnuts	Amount	Actual Meal Eaten	Actual Allowances
	1 NFM, 1 Sugar	Lite, Fat-Free Yogurt with Flavor/Fruit Added	6 oz.
	1 Fruit	Fruit of Choice	4 oz. or 1/2 cup
	3 Fat	Walnuts	12 halves
FOOD GROUP KEY
Abbreviation		Food Group		Details: Foods and Serving Sizes
G&S		Grains and Starches		G&S Overview
Fruit		Fruits		Fruits Overview
NFM		Milks and Soy Milks		NFM Overview
NSV		Non-Starchy Vegetables		NSV Overview
LM and VLM		Lean Meats and Very Lean Meats (Includes Vegetarian Options)		LM and VLM Overview
Fats		Fats		Fats Overview

Share this: Print Email Del.icio.us Digg Reddit StumbleUpon