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Profile: 220 Lbs. Man Who Needs To Gain Weight But Doesn't Have A Higher Than Normal BF%

The document provides the meal plan and macronutrient breakdown for a 220 lb. man aiming to gain weight. It details 6 meals per day totaling 4000 calories, with protein, carbohydrate and fat targets of 220g, 480g and 133g respectively. Sample meals are provided showing the food items, amounts, and macronutrient content to meet the daily goals. Supplements are included in the pre- and post-workout meals to boost protein and carbohydrate intake on training days.

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Yuuki XD
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247 views7 pages

Profile: 220 Lbs. Man Who Needs To Gain Weight But Doesn't Have A Higher Than Normal BF%

The document provides the meal plan and macronutrient breakdown for a 220 lb. man aiming to gain weight. It details 6 meals per day totaling 4000 calories, with protein, carbohydrate and fat targets of 220g, 480g and 133g respectively. Sample meals are provided showing the food items, amounts, and macronutrient content to meet the daily goals. Supplements are included in the pre- and post-workout meals to boost protein and carbohydrate intake on training days.

Uploaded by

Yuuki XD
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLS, PDF, TXT or read online on Scribd
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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.

large whole egg, scrambled with


large egg whites
oatmeal (cooked)
sliced strawberries
orange juice
flaxseed oil

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

grilled chicken breast


whole wheat flour tortilla
light mayonnaise
shredded lettuce
diced tomato
baby carrots
broccoli florets
pear
pistachios
Meal 3 Totals:

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.

Chocolate and Banana Protein Bar*


whole milk
apple (small)
almonds

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.

roast turkey breast


steamed brown rice
carrots
green peas
butter
cantaloupe
flaxseed oil
Meal 5 Totals:

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

large, whole egg


large egg whites
sliced mushrooms
baby spinach leaves
olive oil
100% whole wheat bagel
butter
tangerines
Meal 3Totals:

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

sliced lean roast beef (eye-of-round)


baked potato
broccoli florets
green leaf lettuce, tossed w/
sliced cucumber
tomato
lite olive oil vinaigrette
flaxseed oil
medium orange
Meal 6 Totals:

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.

96% lean ground beef, added to:


marinara sauce
100% whole grain pasta
dry, grated parmesan
sliced zucchini, sauteed w/
baby carrots
olive oil

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.

100% whole wheat bread


almond butter
Precision Protein
lowfat milk (1%)
medium banana
red grapes

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.

large whole egg


large egg whites
sliced mushrooms
baby spinach
dry, grated parmesan cheese
100% whole wheat bagel
orange juice
flaxseed oil
Meal 2 Totals:

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.

chicken breast, stir-fried w/


sliced carrots
broccoli florets
bell pepper
chopped onions
soy sauce
olive oil
sesame seeds
steamed brown rice
fresh pineapple
Meal 3 Totals:

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.

lowfat milk (2%), blended w/


Precision Protein
dry oatmeal
medium banana
flaxseed oil
honey

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.

96% lean ground beef


whole wheat flour tortilla
chopped bell pepper
chopped onion
diced tomato
salsa
refried beans
pineapple
flaxseed oil
Meal 5 Totals:

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.

Apple Cinnamon Protein Bread*


butter
low fat milk (1%)
Precision Protein
medium banana
unsweetened applesauce
flaxseed oil

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.

roast turkey breast


baby spinach leaves
green leaf lettuce
chopped broccoli florets
tomato
sliced cucumber
lite olive oil vinaigrette
brown rice cakes
large apple
flaxseed oil
Meal 4 Totals:

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

grilled chicken breast


100% whole wheat pasta (uncooked weight)
olive oil
green beans
sliced zucchini
carrots
dry grated parmesan cheese
pineapple juice
Meal 5 Totals:

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.

sliced beef Eye-of-Round roast


rye crispbread
black bean soup
baby carrots
orange
flaxseed oil

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

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