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 6
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 6 MEAL PLAN
Meal: Breakfast	Allowances	Sample Meal: Waffles	Amount	Actual Meal Eaten	Actual Allowances
	3 G&S, 2 Fat	Whole Wheat Waffles	3
	2 Sugar	Maple Syrup	2 Tbsp.
	1 NFM	Low-Fat (1%) or Fat-Free Milk, Soy Milk	1 cup
Meal: Snack	Allowances	Sample Meal: Protein Shake	Amount	Actual Meal Eaten	Actual Allowances
	2.5 G&S, 4 VLM	CytoGainer Protein	2 scoops
	1 NFM	Low-Fat (1%) or Non-Fat Milk, Soy Milk	1 cup
	1 Fruit	Banana	1 small
Meal: Lunch	Allowances	Sample Meal: Tuna or Turkey Delite Sandwich	Amount	Actual Meal Eaten	Actual Allowances
	4 G&S	Whole Wheat Flour Bagel	1 (4 oz.)
	1 NSV	Tomatoes, Lettuce, Onions, Sprouts	Slices
	4 VLM	Tuna or Turkey with Fat-Free Mayonnaise	4 oz.
	1 VLM	Low-Fat or Fat-Free Cheese	1 oz.
	2 Fat	Avocado	4 Tbsp.
	2 NSV	Mixed Non-Starchy Vegetables	2 cups
	2 Fat	Low-Fat Dressing	4 Tbsp.
	2 Fruit	100% Fruit Juice of Choice	1 cup
Meal: Snack	Allowances	Sample Meal: Cheese, Fruit, and Almonds	Amount	Actual Meal Eaten	Actual Allowances
	1 VLM	Low-Fat or Fat-Free Cheese	1 oz.
	1 Fruit	Fruit of Choice	4 oz. or 1/2 cup
	3 Fat	Almonds	18
Meal: Dinner	Allowances	Sample Meal: Chicken and Baked Potato	Amount	Actual Meal Eaten	Actual Allowances
	2 G&S	Baked Potato	6 oz. or 1 cup
	6 VLM	Chicken Breast (Grilled, Baked, or Broiled)	6 oz.
	2 NSV	Steamed Asparagus, Zuccini	1 cup
	3 Fat	Olive Oil	1 Tbsp.
	2 Fruit	Orange Juice	1 cup
Meal: Snack	Allowances	Sample Meal: Yogurt with Fruit	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
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