** I eat 4000-5000 calories per day before a big race adding fuel and gaining size, 3000-4000 calories per day on normal (non-race prep) days. I weigh 235lbs now. The following Meals & Snacks are spaced out 2-3 hours all day from waking to bedtime.
** To GAIN muscle MASS you need to at least be eating 10 calories per pound of desired body weight at the minimum so if you want to be 210lbs ripped, and that’s fair and logical for your bodytype and frame, then you need to eat at least 200x10 = 2100 calories daily spread out throughout all 7 meals/snacks below.
** If the 10 calories per pound of desired weight does not help you GAIN MASS only maintain size, take the next step and increase Lean Proteins and Complex Carbohydrates by 25% each day spread out throughout each day. If this makes you feel too full or heavy right away cut back the increase in calories to suit your tummy and digestive system.
** Make sure that for the minimum protein intake you are eating at least 1 gram of protein per pound of a healthy bodyweight so if you are 210lbs that’s 210 grams of protein spread throughout 7 meals – 210 divided by 7 = 30 grams of protein per meal/snack.
** Get on track with my Heavy Hittin' MASS GAINING meal & snack plan to build your well-earned muscles!
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Breakfast – (Lean Protein, Complex Carbohydrate, and Water)
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Mid-Morning Snack – (Lean Protein, Fruit, Complex Carbohydrate, and Water)
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Lunch – (Lean Protein, Complex Carbohydrate, and Water)
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Late Afternoon Snack – (Lean Protein, Fruit, Complex Carbohydrate, and Water)
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Dinner – (Lean Protein, Vegetable, Complex Carbohydrate, and Water)
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Nightly Snack - (Lean Protein, Vegetable, and Water)
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Before Bed snack – (Lean Protein or Protein Shake or Protein Bar with Water)
Healthy Grocery List Items
Below are the types of foods that I plug into My Daily Meal Plan Blueprint.
Proteins options dependent on food allergies and preferences:
Unsalted Peanuts, Natural Peanut Butter, Lean Red Meat, Turkey Breasts, Lean Pork Chops, Natural Almond Butter, Beans, Cottage Cheese, Canned Tuna, Chicken Breasts, Canned Chicken, Whey Protein Powders or Bars, Casein, and Soy Protein Shakes (low-carb / low-sugar), Fresh Halibut, Fresh Flounder, Tilapia, Unsalted Almonds, Low Fat or Skim Milk, Unsalted Walnuts, Low Calorie Cheese – Sliced and Stick, Eggs, Tuna Steaks, Low Sugar Yogurt, Buffalo, Bison, Rabbit, Deer/Venison, Soy Nuts, Soy Burgers, Lean Beef Burgers, Lean Turkey Burgers, Lean Chicken Burgers
Complex Carbohydrates:
Oatmeal, Cream of Wheat, Whole Grain Breads and Bagels, Sweet Potatoes, Red Potatoes, White Potatoes, Whole Grain or Long Grain Rice, Brown Rice, Whole Wheat Pasta, Veggie Pasta, Kashi Cereals, Quinoa
Fruits:
Apples, Cherries, Peaches, Nectarines, Pears, Bananas, Blueberries, Strawberries, Papayas, Blackberries, Cranberries, Kiwi, Mangos, Plums, Grapefruits, Oranges, Tangerines, Pineapple, Watermelon, Cantaloupe, Honeydew Melons
Vegetables:
Fresh, Canned, or Frozen Green Beans, Fresh Cucumbers, Fresh, Canned, or Frozen Spinach, Salad in a Bag, Fresh Lettuce – Iceberg and Romaine, Fresh or Frozen Cauliflower, Fresh or Frozen Broccoli, Fresh, Canned, or Frozen Collard Greens, Fresh, Canned, or Frozen Turnip Greens, Canned or Fresh Asparagus, Tomatoes, Onions, Mushrooms, Green Peppers, Yellow Peppers, Red Peppers, Orange Peppers, Jalapeno Peppers
Miscellaneous:
Water, Coffee (low sugar/cream), Tea (Low sugar/cream), Fresh or Bottled Herbs and Seasonings without salt/sodium, Bottled Water, Apple Cider Vinegar, Low Calorie Italian Dressing, Balsamic Vinegar, No-Trans Fat Butter – Tub, Stick, or Squeezed, Cinnamon
Supplements for Gaining Mass!
To see the wide variety of the muscle building supplements that I use check out the 'Muscle Building' product category on the VPX Sports website.
This is a guest post by Strength Runner and Trainer Dave Gluhareff. www.TrainWithDave.com
