Ultimate Weight Gain diet~!
Today was the start of my plateau-busting diet. I’ve been consistant at 220lbs @ 7% bodyfat and couldn’t seem to gain any weight; so I took it into my own hands to get a strict diet down that would allow me to keep a low bodyfat while gaining muscle mass.
Here is day 1/ a day’s sample of what my average day will be like from here on out until I hit 230+ pounds of muscle, dry!
Breakfast: -PB Sandwich w/ 2 slices of whole wheat toast | Syntha 6 protein w/ 12oz of skim milk | Lite Yogurt
Total Calories/Protein for meal 1: 825 calories, 58g of protein
***Workout***
Meal 2(postworkout): -Scifit Pure protein drink | Vitargo waxy maize starch 60g
Total Calories/Protein for meal 2: 420 calories, 40g of protein
Meal 3: -Dan active yogurt | 1 cup milk w/ 1 cup kashi heart to heart cereal | 2 whole eggs/ 6 egg whites
Total Calories/Protein for meal 3: 662 calories, 56g of protein
Meal 4: -Lettuce/spinach 50/50 mix salad w/ 1 slice of lowfat cheese and 1 small can of tuna | PB sandwich on whole wheat bread.
Total Calories/Protein for meal 4: 865 calories, 57g of protein
Meal 5(while at work): Weight gainer/syntha 6 combo shake w/ 18oz of skim milk.
Total Calories/Protein for meal 5: 980 calories, 60g of protein
Meal 6: -Turkey on whole wheat bun w/ southwest ranch dressing and pepperjack cheese | 1 whole egg, 3 egg whites | *cheat portion of day* and 1 pop-tart.
Total Calories/Protein for meal 6: 720 calories, 43g of protein
Bedtime meal: 1 cup of 1% lowfat cottage cheese | 1/2 cup of lite yogurt | 1/4 cup of mixed nuts | 8oz skim milk
Total Calories/Protein for bedtime meal: 375 calories, 31g protein.
** Totals for the day! **
Calories= 4847
Protein= 345g
This accounts for wanting to build muscle and gain weight enough for a 230lb male. I am eating like I weigh 230lbs dry. So hopefully, with continued eating patterns like this, I should be hitting 230lbs of muscle here soon!
*Note that these meals are subject to change daily, for I will be substituting some meals with other things; mainly grilled chicken breasts and sometimes lean ground beef. I just didn’t fire up the grill today to do that!*
