Profile: 175 lbs. man who has "always had a hard time adding weight".
Training Days:
5 meals/day + pre-/post workout carb/protein supplement
Total Calories: 3500 kcal/day, 604 kcal per meal (5 meals) + 480 kcal for pre-/post-workout
Protein: 175 grams/day; 27.0 g per meal (5 meals) + 40 g for pre-/post-workout
Carbohydrates: 437.5 grams/day; 71.5 g per meal (5 meals) + 80 g for pre-/post-workout
Fat: 116.7 grams/day; 23.3 g/meal (5 meals)
Non-Training Days:
6 meals/day
Total Calories: 3500 kcal/day, 604 kcal per meal (5 meals)
Protein: 175 grams/day; 29.2 g per meal
Carbohydrates: 437.5 grams/day; 72.9 g per meal
Fat: 116.7 grams/day; 19.5 g/meal
Meal #
Amt.
Food Item
Protein (g)
Carbs (g)
Fat (g)
1
3
1
1 tsp.
1 c.
1 tbsp.
large whole egg, scrambled with
large egg white
whole wheat bagel, toasted
butter
fresh pineapple
flaxseed oil
6.0
12.0
9.0
0.0
1.0
0.0
1.0
0.0
48.0
0.0
20.0
0.0
5.0
0.0
1.0
4.0
0.0
14.0
28.0
69.0
24.0
0.0
20.0
40.0
2.0
0.0
1.0
20.0
42.0
1.0
0.0
20.0
40.0
2.0
0.0
1.0
20.0
42.0
1.0
24.0
0.0
0.0
1.0
1.0
0.0
0.0
54.0
0.0
5.0
12.0
0.0
1.5
0.0
11.0
0.0
0.0
10.0
Meal 3 Totals:
26.0
71.0
22.5
lean (96%) ground beef patty, broiled
whole wheat hamburger roll
shredded lettuce
tomato (sliced)
light mayonnaise
baby carrots
raw almonds
small apple
Meal 4 Totals:
15.0
5.0
0.0
0.5
0.0
1.0
6.0
0.0
27.5
0.0
27.0
0.5
2.5
1.0
12.0
6.0
21.0
70.0
3.0
2.0
0.0
0.0
5.0
0.0
14.0
0.0
24.0
16.0
2.0
6.0
0.0
0.5
3.0
1.0
0.0
8.5
26.0
0.5
2.5
23.0
11.0
0.0
14.5
2.0
0.0
0.0
1.5
3.0
28.5
71.5
21.0
18.0
0.0
4.0
1.0
2.0
1.0
0.0
0.0
0.0
46.0
7.0
2.0
15.0
0.0
0.0
7.0
2.0
0.0
0.0
0.0
14.0
Meal 1
Meal 1 Totals:
PreWorkout
Supp.
40 g
1 scoop
dextrose
Precision Protein
Pre-Workout Totals:
PostWorkout
Supp.
40 g
1 scoop
dextrose
Precision Protein
Post-Workout Totals:
Meal 3:
3 oz.
9 oz.
1 tbsp.
1 c.
1 c.
2 tsp.
grilled chicken breast
baked yam
butter
green snap beans, and
baby carrots, sauteed in
olive oil
Meal 4
2.5 oz.
1
1/2 c.
1/2
1 tbsp.
1 c.
1 oz.
Meal 5
2 oz.
1/2
2 slices
1/2 c.
1/2
1 oz.
1/2 c.
tuna
sliced avocado
whole wheat bread
shredded green leaf lettuce
sliced tomato
baked tortilla chips
tabouli
Meal 5 Totals:
Meal 6
6
1/2 tbsp.
1 c.
1 c.
1 c.
1
1 tbsp.
medium shrimp, sauteed in
olive oil
brown rice
sliced zucchini
sliced mushrooms
medium orange
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:
26.0
70.0
23.0
176.0
704.0
3494.5
20.1%
175.0
1.0
175 g
435.5
1742.0
116.5
1048.5
49.8%
30.0%
2.5
437.5 g
0.7
116.7 g
Meal #
Amt.
Food Item
Protein (g)
Carbs (g)
Fat (g)
1 1/2 c.
4 oz.
2/3 scoop
1 c.
1 tbsp.
oatmeal
whole milk
Precision Protein
orange juice
flaxseed oil
9.0
4.0
13.4
2.0
0.0
39.0
5.6
1.3
25.0
0.0
3.0
4.0
0.7
0.0
14.0
28.4
70.9
21.7
0.0
20.0
40.0
2.0
0.0
1.0
20.0
42.0
1.0
0.0
20.0
40.0
2.0
0.0
1.0
Post-Workout Totals:
20.0
42.0
1.0
sliced turkey breast
whole wheat bread
sliced tomato
mayonnaise
baked pita chips
raw baby carrots
broccoli florets
hummus (dip)
Meal 3 Totals:
14.0
6.0
1.0
0.0
1.5
0.5
1.0
5.6
29.6
0.0
26.0
5.0
0.0
9.2
6.0
2.0
22.8
71.0
1.0
2.0
0.0
7.4
2.0
0.0
0.0
9.6
22.0
lean (96%) ground beef added in
marinara sauce
whole wheat spaghetti
baby spinach leaves, tossed with
grape tomatoes
light olive oil vinaigrette
whole grain sourdough roll
butter
Meal 4 Totals:
12.0
3.8
4.0
2.0
1.0
0.0
4.0
0.0
26.8
0.0
21.0
20.0
4.0
5.0
3.0
19.0
0.0
72.0
2.4
4.5
1.0
0.0
0.0
7.0
1.0
8.0
23.9
3.0
15.0
0.0
6.0
1.0
21.0
6.0
16.0
9.0
16.0
0.0
24.0
0.0
0.0
0.0
25.0
68.0
24.0
13.0
4.0
2.0
6.0
1.0
1.0
0.0
0.0
1.0
20.0
20.0
12.0
17.0
0.0
2.0
4.0
0.0
2.0
0.0
1.0
14.0
Meal 1
Meal 1 Totals:
PreWorkout
Supp.
40 g
1 scoop
dextrose
Precision Protein
Pre-Workout Totals:
PostWorkout
Supp.
40 g
1 scoop
dextrose
Precision Protein
Meal 3:
2 oz.
2 slices
1
2 tsp.
1/2 oz.
1/2 c.
1/2 c.
4 oz.
Meal 4
2 oz.
3/4 c.
1 oz.
2 c.
8
1 oz.
1
2 tsp.
Meal 5
3
3 tbsp.
1 tbsp.
6 oz.
1 c.
brown rice cakes
natural peanut butter
honey
nonfat milk
red grapes
Meal 5 Totals:
Meal 6
2 oz.
1/2 oz.
2
1 c.
1 c.
2
1 tbsp.
sliced lean roast beef (eye-of-round)
swiss cheese
multigrain crispbreads
black bean soup
raw baby carrots
small plums
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:
27.0
70.0
23.0
176.8
707.2
3500.2
20.2%
175.0
1.0
175 g
435.9
1743.6
116.6
1049.4
49.8%
30.0%
2.5
437.5 g
0.7
116.7 g
Meal #
Amt.
Food Item
Protein (g)
Carbs (g)
Fat (g)
1 1/2 c.
4 oz.
1 scoop
1
1 tbsp.
cooked oatmeal
nonfat milk
Precision Protein
medium banana
flaxseed oil
9.0
4.0
20.0
1.0
0.0
39.0
6.0
2.0
27.0
0.0
3.0
0.0
1.0
0.0
14.0
34.0
74.0
18.0
14.0
1.0
1.0
0.5
4.0
10.0
4.0
10.0
16.0
10.0
28.0
4.0
2.0
0.0
0.0
0.0
0.0
16.0
Meal 2 Totals:
30.5
72.0
18.0
julienne sliced turkey
grated cheddar cheese
greenleaf lettuce
cherry tomatoes
shredded carrot
lite olive oil vinaigrette
baked potato
sour cream
Meal 3 Totals:
14.0
7.0
0.0
0.0
0.5
0.0
6.4
0.0
27.9
0.0
0.0
4.0
8.0
6.0
3.0
48.0
1.0
70.0
1.0
9.0
0.0
0.0
0.0
7.0
0.0
3.0
20.0
grilled chicken breast
cooked brown rice w/
pine nuts
steamed broccoli florets
flaxseed oil
20.0
6.0
2.1
2.0
0.0
0.0
69.0
1.2
4.0
0.0
1.3
3.0
4.4
0.0
14.0
Meal 4 Totals:
30.1
74.2
22.7
water packed tuna
light mayonnaise
whole wheat bread
shredded lettuce
sliced tomato
baby carrots
tabouli
raw almonds
Meal 5 Totals:
16.0
0.0
6.0
0.0
1.0
1.0
2.0
3.0
29.0
0.0
1.0
26.0
0.5
5.0
12.0
22.0
3.0
69.5
0.0
5.0
2.0
0.0
0.0
0.0
6.0
7.0
20.0
19.5
6.4
1.0
0.0
4.0
0.0
0.0
48.0
5.0
0.0
19.0
0.0
3.0
0.0
0.0
5.0
1.0
11.0
Meal 1
Meal 1 Totals:
Meal 2
1/2 c.
1 c.
1 c.
1/2 c.
4
2 tbsp.
low fat (2%) cottage cheese
sliced strawberries
red grapes
fresh pineapple
brown rice cakes
peanut butter
Meal 3
2 oz.
1 oz.
4 c.
8
1/2 c.
1 oz.
8 oz.
1 tbsp.
Meal 4
2 1/2 oz.
1 1/2 c.
1 tbsp.
1 c.
1 tbsp.
Meal 5
2 oz.
1 tbsp.
2 slices
1/2 c.
1
1 c.
6 oz.
1/2 oz.
Meal 6
3 oz.
8 oz.
1 c.
1 tsp.
1
1 tbsp.
beef eye-of-round roast
baked potato w/
green snap beans, sauteed in
olive oil
whole grain sourdough roll
butter
Meal 6 Totals:
Total Grams:
Total Kcals (P, C, F):
Total Kcals:
Macronutrient %
bodyweight:
g per lbs. of body weight:
Nutrient Goals/day:
30.9
72.0
20.0
182.4
729.6
3524.7
20.7%
175.0
1.0
175 g
431.7
1726.8
118.7
1068.3
49.0%
30.3%
2.5
437.5 g
0.7
116.7 g
Meal #
Amt.
Food Item
Protein (g)
Carbs (g)
Fat (g)
1
2
1 c.
4 oz.
1/2
1 c.
1 tbsp.
large whole egg, scrambled w/
large egg whites
cooked oatmeal
nonfat milk
toasted whole wheat bages
diced cantaloupe
flaxseed oil
6.0
8.0
6.0
4.0
4.5
1.0
0.0
1.0
0.0
26.0
6.0
24.0
14.0
0.0
5.0
0.0
2.0
0.0
0.5
0.0
14.0
29.5
71.0
21.5
5.0
1.5
1.0
20.0
4.3
0.0
7.0
18.8
27.0
2.0
17.8
0.0
4.0
0.0
0.0
1.0
1.7
14.0
Meal 2 Totals:
31.8
72.6
20.7
chicken breast, sauteed w/
sliced mushrooms
broccoli florets
sliced carrots
green peas
olive oil
brown rice, cooked w/
butter
Meal 3 Totals:
16.0
2.0
2.0
0.8
4.0
0.0
4.0
0.0
28.8
0.0
2.0
4.0
9.0
11.0
0.0
46.0
0.0
72.0
1.0
0.0
0.0
0.0
0.0
7.0
2.0
7.0
17.0
96% lean ground beef, cooked (crumbled)
refried beans
corn tortillas
grated cheddar cheese
shredded lettuce
diced tomato
sliced avocado
cooked corn
Meal 4 Totals:
12.0
7.0
4.0
3.5
0.0
0.5
1.0
2.5
30.5
0.0
20.0
26.0
0.0
0.5
2.5
4.3
20.5
73.8
2.4
1.0
2.0
4.5
0.0
0.0
7.3
1.0
18.2
10.0
6.0
10.0
1.0
4.0
26.0
15.0
29.0
16.0
2.0
0.0
0.0
27.0
74.0
18.0
21.0
8.0
0.0
1.0
3.0
0.0
60.0
2.0
5.0
3.0
7.0
0.0
6.0
0.0
7.0
Meal 1
Meal 1 Totals:
Meal 2
1/2 c.
3/4 c.
1
1 scoop
1/3 c.
1 tbsp.
plain yogurt, blended w/
unsweetened orange juice
medium banana
Precision Protein
dry oatmeal
flaxseed oil
Meal 3
2 oz.
1 c.
1 c.
3/4 c.
1/2 c.
1/2 tbsp.
1 c.
2 tsp.
Meal 4
2 oz.
1/2 c.
2
1/2 oz.
1/2 c.
1/2
1/4
1/2 c.
Meal 5
2 tbsp.
2 slices
10 oz.
1
peanut butter
whole wheat bread
nonfat milk
large apple
Meal 5 Totals:
Meal 6
3 1/2 oz.
10 oz.
2 tbsp.
1 c.
1/2 oz.
grilled salmon
baked potato w/
sour cream
green beans w/
slivered almonds
Meal 6 Totals:
Total Grams:
Total Kcals (P, C, F):
Total Kcals:
Macronutrient %
bodyweight:
g per lbs. of body weight:
Nutrient Goals/day:
33.0
70.0
20.0
180.6
722.4
3494.6
20.7%
175.0
1.0
175 g
433.4
1733.6
115.4
1038.6
49.6%
29.7%
2.5
437.5 g
0.7
116.7 g
