Profile: 220 Lbs. Man Who Needs To Gain Weight But Doesn't Have A Higher Than Normal BF%
Profile: 220 Lbs. Man Who Needs To Gain Weight But Doesn't Have A Higher Than Normal BF%
Profile: 220 Lbs. Man Who Needs To Gain Weight But Doesn't Have A Higher Than Normal BF%
Training Days:
5 meals/day + pre-/post workout carb/protein supplement
Total Calories: 4000 kcal/day, 680 kcal per meal (5 meals) + 600 kcal for pre-/post-workout
Protein: 220 grams/day; 34 g per meal (5 meals) + 50 g for pre-/post-workout
Carbohydrates: 480 grams/day; 71.5 g per meal (5 meals) +100 g for pre-/post-workout
Fat: 133.3 grams/day; 26.7 g/meal (5 meals)
Non-Training Days:
6 meals/day
Total Calories: 4000 kcal/day, 667 kcal per meal
Protein: 220 grams/day; 36.7 g per meal
Carbohydrates: 480 grams/day; 80 g per meal
Fat: 133.3 grams/day; 22.2 g/meal
Meal #
Amt.
Food Item
Protein (g)
Carbs (g)
Fat (g)
2
2
1 1/2 c.
1 c.
1 c.
1 tbsp.
12.0
8.0
9.0
1.0
2.0
0.0
2.0
0.0
39.0
10.0
25.0
0.0
10.0
0.0
3.0
0.0
0.0
14.0
32.0
76.0
27.0
19.0
6.0
0.5
6.0
42.6
8.4
19.0
6.0
6.8
6.0
0.0
14.0
Meal 2 Totals:
31.5
76.0
26.8
24.0
5.0
0.0
0.0
0.5
0.5
1.0
1.0
4.0
36.0
0.0
30.0
1.0
0.5
2.5
6.0
2.0
25.0
8.0
75.0
1.5
5.0
5.0
0.0
0.0
0.0
0.0
0.0
15.0
26.5
0.0
25.0
50.0
2.5
0.0
1.3
25.0
52.5
1.3
0.0
25.0
50.0
2.5
0.0
1.3
25.0
52.5
1.3
24.5
4.0
0.5
4.0
0.0
1.0
0.0
0.0
46.0
6.0
11.0
0.0
14.0
0.0
1.8
2.0
0.0
0.0
8.0
0.0
14.0
34.0
77.0
25.8
27.5
6.4
0.0
1.0
1.0
0.0
0.0
48.0
1.0
5.0
20.0
0.0
9.0
0.0
3.0
0.0
0.0
14.0
Meal 1
Meal 1 Totals:
Meal 2
2
6 oz.
1
1 oz.
Meal 3
3 oz.
1
1 tbsp.
1/2 c.
1/2
1/2 c.
1/2 c.
1
1 oz.
PreWorkout
Supp.
(Meal 4)
50 g
1 1/4 scoop
dextrose
Precision Protein
Pre-Workout Totals:
PostWorkout
Supp.
(Meal 4)
50 g
1 1/4 scoop
dextrose
Precision Protein
Post-Workout Totals:
Meal 5
3 1/2 oz.
1 c.
1/2 c.
1/2 c.
2 tsp.
1 c.
1 tbsp.
Meal 6
4 1/2 oz.
8 oz.
1 tbsp.
1 c.
1 c.
1 tbsp.
grilled salmon
baked potato
sour cream
green beans
fresh pineapple
flaxseed oil
Meal 6 Totals:
Total Grams:
Total Kcals (P, C, F):
Total Kcals:
Macronutrient %
bodyweight:
g per lbs. of body weight:
Nutrient Goals/day:
*recipe
35.9
74.0
26.0
219.4
877.6
4021.9
21.8%
220.0
1.0
220 g
483.0
1932.0
134.7
1212.3
48.0%
30.1%
2.2
480 g
0.6
133.3 g
Meal #
Amt.
Food Item
Protein (g)
Carbs (g)
Fat (g)
1 c.
8 oz.
1 c.
1 c.
2/3 c.
1 tbsp.
oatmeal (cooked)
whole milk
fresh pineapple
red grapes
low fat cottage cheese (1%)
flaxseed oil
6.0
8.0
1.0
1.0
19.0
0.0
26.0
11.2
20.0
16.0
4.0
0.0
2.0
8.0
0.0
0.0
1.5
14.0
35.0
77.2
25.5
25.0
0.0
0.0
1.0
8.0
0.0
20.0
0.0
0.0
27.0
11.2
16.0
1.0
14.0
5.0
0.0
8.0
0.0
Meal 2 Totals:
34.0
74.2
28.0
6.0
16.0
2.0
1.0
0.0
9.0
0.0
1.0
35.0
1.0
0.0
2.0
2.0
0.0
48.0
0.0
19.0
72.0
5.0
0.0
0.0
0.0
14.0
1.0
8.0
0.0
28.0
0.0
25.0
50.0
2.5
0.0
1.3
25.0
52.5
1.3
0.0
25.0
50.0
2.5
0.0
1.3
25.0
52.5
1.3
18.0
5.0
6.0
4.6
1.0
0.5
0.0
0.0
28.0
30.0
0.0
7.0
6.0
0.0
3.6
6.0
1.0
3.6
0.0
0.0
10.0
Meal 5 Totals:
35.1
71.0
24.2
26.0
6.4
2.0
0.0
0.5
1.0
0.0
0.0
1.0
36.9
0.0
48.0
4.0
3.0
1.5
5.0
3.0
0.0
15.0
79.5
4.0
0.0
0.0
0.0
0.0
0.0
7.0
14.0
0.0
25.0
226.0
904.0
4019.3
22.5%
220.0
1.0
220 g
478.9
1915.6
133.3
1199.7
47.7%
29.8%
2.2
480 g
0.6
133.3 g
Meal 1
Meal 1 Totals:
Meal 2
1 pkg.
1 tbsp.
1 tsp.
1
8 oz.
1 tbsp.
Myoplex Lite
flaxseed oil
olive oil
medium banana
whole milk
honey
Meal 3
1
4
1 c.
1 c.
1 tbsp.
1
2 tsp.
2
PreWorkout
Supp.
(Meal 4)
50 g
1 1/4 scoop
dextrose
Precision Protein
Meal 3 Totals:
PostWorkout
Supp.
(Meal 4)
50 g
1 1/4 scoop
dextrose
Precision Protein
Meal 4 Totals:
Meal 5
3 oz.
1 c.
1/2 oz.
2 tbsp.
1 c.
1/2 c.
2 tsp.
Meal 6
4 oz.
8 oz.
1 c.
3 c.
1/2 c.
1
1 oz.
1 tbsp.
1
Total Grams:
Total Kcals (P, C, F):
Total Kcals:
Macronutrient %
bodyweight:
g per lbs. of body weight:
Nutrient Goals/day:
*recipe
Meal #
Amt.
Food Item
Protein (g)
Carbs (g)
Fat (g)
2 slices
2 tbsp.
1 scoop
4 oz.
1
1 c.
6.0
8.0
20.0
4.0
1.0
1.0
26.0
5.0
2.0
6.0
27.0
16.0
2.0
18.0
1.0
1.2
0.0
0.0
Meal 1 Totals:
40.0
82.0
22.2
1
4
1/2 c.
1 c.
1 tbsp.
1
1 c.
1 tbsp.
6.0
16.0
1.0
1.0
2.3
9.0
2.0
0.0
37.3
1.0
0.0
1.0
2.0
0.0
48.0
25.0
0.0
77.0
5.0
0.0
0.0
0.0
1.8
1.0
0.0
14.0
21.8
3 oz.
1/2 c.
1 c.
1/2 c.
1/2 c.
2 tbsp.
1 tbsp.
1/2 oz.
1 c.
1/2 c.
24.0
0.5
2.0
0.5
0.5
2.0
0.0
2.5
4.0
0.5
36.5
0.0
6.0
4.0
4.5
3.0
2.0
0.0
3.5
46.0
10.0
79.0
1.5
0.0
0.0
0.0
0.0
0.0
14.0
7.0
2.0
0.0
24.5
8 oz.
1 scoop
1/2 c.
1
1 tbsp.
1 tbsp.
8.0
20.0
6.0
1.0
0.0
0.0
12.0
2.0
27.0
27.0
0.0
16.0
4.0
1.0
2.0
0.0
14.0
0.0
Meal 4 Totals:
35.0
84.0
21.0
4 oz.
1
1/4 c.
1/4 c.
1/2 c.
2 tbsp.
1/2 c.
1 c.
1 tbsp.
24.0
5.0
0.3
0.3
0.5
0.0
7.0
1.0
0.0
38.1
0.0
30.0
2.3
1.5
2.5
2.0
20.0
20.0
0.0
78.3
4.8
5.0
0.0
0.0
0.0
0.0
1.0
0.0
14.0
24.8
4.5 oz.
1 c.
2 tsp.
4 oz.
1 tbsp.
1 c.
2 c.
1/2
2 tbsp.
grilled salmon
corn
butter
baked potato
sour cream
baby spinach leaves, tossed w/
green leaf lettuce
tomato
ranch dressing
Meal 6 Totals:
27.0
5.0
0.0
3.2
0.0
1.0
0.0
0.5
0.0
36.7
0.0
41.0
0.0
24.0
1.0
2.0
2.0
2.5
8.0
80.5
9.0
2.0
8.0
0.0
3.0
0.0
0.0
0.0
0.0
22.0
223.6
894.4
4044.3
22.1%
220.0
1.0
220 g
480.8
1923.2
136.3
1226.7
47.6%
30.3%
2.2
480 g
0.6
133.3 g
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Total Grams:
Total Kcals (P, C, F):
Total Kcals:
Macronutrient %
bodyweight:
g per lbs. of body weight:
Nutrient Goals/day:
Meal #
Amt.
Food Item
Protein (g)
Carbs (g)
Fat (g)
1 slice
1 tsp.
4 oz.
1 scoop
1
1 c.
1 tbsp.
12.0
0.0
4.0
20.0
1.0
0.0
0.0
15.0
0.0
6.0
2.0
27.0
28.0
0.0
2.0
4.0
1.2
1.0
0.0
0.0
14.0
37.0
78.0
22.2
6.0
0.0
6.0
10.0
14.0
1.0
26.0
9.0
26.0
4.0
4.0
14.0
2.0
0.0
2.0
16.0
2.0
0.0
Meal 2 Totals:
37.0
83.0
22.0
tuna
1/2 100% whole wheat pita (large)
sliced avocado
diced tomato
baby carrots
red grapes
fresh pineapple
almonds
Meal 3 Totals:
24.0
4.0
1.0
0.5
1.0
1.0
1.0
6.0
38.5
0.0
19.0
4.3
2.5
12.0
16.0
20.0
6.0
79.8
0.5
1.0
7.3
0.0
0.0
0.0
0.0
14.0
22.8
4 oz.
1 c.
3 c.
1/2 c.
1
1/2 c.
1 oz.
4
1
1 tbsp.
28.0
1.0
0.0
1.0
1.0
0.5
0.0
4.0
1.0
0.0
36.5
0.0
2.0
3.0
2.0
5.0
1.5
3.0
28.0
29.0
0.0
73.5
2.0
0.0
0.0
0.0
0.0
0.0
7.0
0.0
0.0
14.0
23.0
3 oz.
2 oz.
1 tbsp.
1/2 c.
1/2 c.
1/2 c.
2 tbsp.
1c
24.0
8.0
0.0
0.5
0.5
0.5
4.6
0.8
38.9
0.0
40.0
0.0
2.5
3.5
6.0
0.0
34.0
86.0
1.5
2.0
14.0
0.0
0.0
0.0
3.6
0.0
21.1
3 1/2 oz.
4 pieces
2 c.
1/2 c.
1
1 tbsp.
22.8
2.0
12.0
0.5
1.0
0.0
0.0
20.0
40.0
6.0
15.0
0.0
3.5
0.0
4.0
0.0
0.0
14.0
Meal 1
Meal 1 Totals:
Meal 2
1 c.
3 tsp.
2 slices
2 tbsp.
1/2 c.
1 c.
oatmeal (cooked)
brown sugar
100% whole wheat bread
peanut butter
low fat cottage cheese (2%)
cantaloupe
Meal 3
3 oz.
1/2
1/4
1/2
1 c.
1 c.
1 c.
1 oz.
Meal 4
Meal 5
Meal 6
Meal 6 Totals:
Total Grams:
Total Kcals (P, C, F):
Total Kcals:
Macronutrient %
bodyweight:
g per lbs. of body weight:
Nutrient Goals/day:
*recipe
38.3
81.0
21.5
226.2
904.8
4023.4
22.5%
220.0
1.0
220 g
481.3
1925.2
132.6
1193.4
47.9%
29.7%
2.2
480 g
0.6
133.3 g