Profile: 220 lbs.

man who has always had a hard time gaining weight

Training Days:
6 meals/day + pre-/post workout carb/protein supplement
Total Calories: 4500 kcal/day, 650 kcal per meal (6 meals) + 600 kcal for pre-/post-workout
Protein: 220 grams/day; 28.3 g per meal (6 meals) + 50 g for pre-/post-workout
Carbohydrates: 567.5 grams/day; 78 g per meal (6 meals) +100 g for pre-/post-workout
Fat: 150 grams/day; 25 g/meal (6 meals)

Non-Training Days:
7 meals/day
Total Calories: 4500 kcal/day, 643 kcal per meal
Protein: 220 grams/day; 31.4 g per meal
Carbohydrates: 567.7 grams/day; 81 g per meal
Fat: 150 grams/day; 21.4 g/meal

Meal #
Meal 1

Amt.

Food Item

Protein (g)

Carbs (g)

Fat (g)

2
2
1 c.
1 c.
1 c.
1 tbsp.

large whole egg, scrambled with

large egg whites
oatmeal (cooked)
pineapple juice
cantaloupe
flaxseed oil

12.0
8.0
6.0
1.0
1.0
0.0

2.0
0.0
26.0
34.0
14.0
0.0

10.0
0.0
2.0
0.0
0.0
14.0

28.0

76.0

26.0

12.0
0.0
0.0
2.0
14.0
1.0

40.0
0.0
16.0
2.5
4.0
15.0

2.0
11.0
0.0
8.5
2.0
0.0

Meal 2 Totals:

29.0

77.5

23.5

2 oz.
1
1/3 c.
1 tbsp.
1/2
2 tbsp.
1
1 tbsp.

grilled chicken breast

whole wheat flour tortilla (large)
refried beans
sour cream
diced tomato
salsa
large apple
flaxseed oil
Meal 3 Totals:

16.0
5.0
4.6
0.0
0.5
0.0
1.0
0.0
27.1

0.0
30.0
13.2
1.0
2.5
2.0
29.0
0.0
77.7

1.0
5.0
0.7
3.0
0.0
0.0
0.0
14.0
23.7

2 oz.
1 oz.
2 slices
1 tbsp.
1/2 c.
1/2
1/2 c.
3

sliced turkey breast

Monterey Jack cheese
100% whole wheat bread
mayonnaise
shredded lettuce
sliced tomato
baby carrots
apricots
Meal 4 Totals:

14.0
7.0
6.0
0.0
0.0
0.5
0.5
3.0
31.0

0.0
30.0
26.0
0.0
0.5
2.5
6.0
12.0
77.0

1.0
9.0
2.0
11.0
0.0
0.0
0.0
0.0
23.0

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

21.0
1.0
3.4
4.0
0.0
0.0

0.0
36.0
27.5
11.0
0.0
0.0

1.5
0.0
1.3
0.0
8.0
14.0

29.4

74.5

24.8

18.0
4.8
3.0
1.0
0.0
0.0
0.0

0.0
36.0
8.0
2.0
2.0
1.5
1.5

6.0
0.0
3.0
0.0
0.0
0.0
3.5

Meal 1 Totals:

Meal 2

Meal 3

Meal 4

PreWorkout
Supp.
(Meal 5)

2
1 tbsp.
1 tbsp.
1/2 oz.
1/2 c.
1

50 g
1 1/4 scoop

High Protein Apple Pancakes

butter
honey
chopped walnuts
low fat cottage cheese (2%)
orange

dextrose
Precision Protein

Pre-Workout Totals:

PostWorkout
Supp.
(Meal 5)

50 g
1 1/4 scoop

dextrose
Precision Protein

Post-Workout Totals:

Meal 6

3 oz.
6 oz.
2/3 c.
1/2 c.
2 tsp.
1 tbsp.

roast turkey breast

baked yam
corn
green peas
butter
flaxseed oil

Meal 6 Totals:

Meal 7

3 oz.
6 oz.
1 c.
1 c.
2 c.
1/2 c.
1/2 oz.

grilled salmon
baked potato
asparagus tips
baby spinach leaves, tossed w/
green leaf lettuce
sliced cucumber
lite olive oil vinaigrette

Meal 7

1 c.
1/2 c.
1 tbsp.

unsweetened blueberries w/
sliced strawberries
flaxseed oil
Meal 7 Totals:
Total Grams:
Total Kcals (P, C, F):
Total Kcals:
Macronutrient %
bodyweight:
g per lbs. of body weight:
Nutrient Goals/day:

*recipe

1.0
0.5
0.0
28.3

19.0
5.0
0.0
75.0

1.0
0.0
14.0
27.5

222.8
891.2
4501.9
19.8%
220.0
1.0
220 g

562.7
2250.8

151.1
1359.9

50.0%

30.2%

2.6
567.5 g

0.7
150 g

Meal #
Meal 1

Amt.

Food Item

Protein (g)

Carbs (g)

Fat (g)

1/2 c.
1 c.
1/2 c.
3/4 scoop
1/2 c.
1 tbsp.
1 tsp.

yogurt, plain - blended w/

orange juice
dry oatmeal
Precision Protein
frozen, unsweetened mango
flaxseed oil
olive oil

5.0
2.0
6.0
15.0
1.0
0.0
0.0

7.0
25.0
26.0
1.5
17.0
0.0
0.0

4.0
0.0
2.0
0.8
0.0
14.0
5.0

29.0

76.5

25.8

6.0
12.0
0.0
8.0
1.0

1.0
0.0
0.0
55.0
20.0

5.0
0.0
10.0
8.0
0.0

27.0

76.0

23.0

6.0
10.0
11.0
1.0

26.0
4.0
15.0
29.0

2.0
16.0
6.0
0.0

Meal 3 Totals:

28.0

74.0

24.0

96% lean ground beef

100% whole wheat hamburger roll
light mayonnaise
shredded lettuce
sliced tomato
sliced avocado
baked tortilla chips
red grapes
Meal 4 Totals:

18.0
5.0
0.0
0.0
0.5
2.0
3.0
1.0
29.5

0.0
27.0
0.5
0.5
2.5
8.5
23.0
16.0
78.0

3.6
2.0
2.5
0.0
0.0
14.5
1.5
0.0
24.1

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

Post-Workout Totals:

25.0

52.5

1.3

sliced chicken breast

Swiss cheese
rye crispbreads
black bean soup
baby spinach leaves, tossed w/
green leaf lettuce
tomato
sliced cucumber
olive oil vinaigrette
orange
Meal 6 Totals:

12.0
8.0
2.0
6.0
1.0
0.0
1.0
0.5
0.0
1.0
31.5

0.0
2.0
25.0
20.0
1.0
2.0
5.0
1.5
6.0
15.0
77.5

0.8
8.0
0.0
2.0
0.0
0.0
0.0
0.0
14.0
0.0
24.8

19.5
4.0
2.1
0.5
0.5

0.0
46.0
1.2
6.0
3.5

3.0
2.0
4.4
0.0
0.0

Meal 1 Totals:

Meal 2

1
3
2 tsp.
1
1 c.

large, whole egg, scrambled w/

large egg whites
olive oil
medium bran muffin
fresh pineapple

Meal 2 Totals:

Meal 3

Meal 4

PreWorkout
Supp.
(Meal 5)

2 slices
2 tbsp.
10 oz.
1

3 oz.
1
1/2 tbsp.
1/2 c.
1/2
1/2
1 oz.
1 c.

50 g
1 1/4 scoop

100% whole wheat bread

peanut butter
low fat milk (2%)
large apple

dextrose
Precision Protein

Pre-Workout Totals:

PostWorkout
Supp.
(Meal 5)

Meal 6

Meal 7

50 g
1 1/4 scoop

1 1/2 oz.
1 oz.
5 pieces
1 c.
1 c.
2 c.
1
1/2
1 oz.
1

3 oz.
1 c.
1 tbsp.
1/2 c.
1/2 c.

dextrose
Precision Protein

beef Eye-of-Round roast

steamed brown rice w/
toasted pine nuts
carrots
zucchini

Meal 7

1/2 c.
1 c.
1 tbsp.

broccoli
unsweetened blueberries
flaxseed oil
Meal 7 Totals:
Total Grams:
Total Kcals (P, C, F):
Total Kcals:
Macronutrient %
bodyweight:
g per lbs. of body weight:
Nutrient Goals/day:

*recipe

1.0
1.0
0.0
28.6

2.0
19.0
0.0
77.7

0.0
1.0
14.0
24.4

223.6
894.4
4491.5
19.9%
220.0
1.0
220 g

564.7
2258.8

148.7
1338.3

50.3%

29.8%

2.6
567.5 g

0.7
150 g

Meal #
Meal 1

Amt.

Food Item

Protein (g)

Carbs (g)

Fat (g)

2 slices
2 tbsp.
1
1/2 c.
1 c.

100% whole wheat bread

almond butter
medium banana
low fat cottage cheese (2%)
fresh pineapple

6.0
8.0
1.0
14.0
1.0

26.0
5.0
27.0
4.0
20.0

2.0
18.0
0.0
2.0
0.0

30.0

82.0

22.0

19.0
10.0
1.0
0.0

42.6
15.0
25.0
0.0

6.8
0.0
0.0
14.0

Meal 2 Totals:

30.0

82.6

20.8

sliced beef Eye-of-Round roast

Swiss cheese
100% whole wheat bread
light mayonnaise
shredded lettuce
diced tomato
tabouli
baby carrots
cantaloupe
Meal 3 Totals:

16.3
8.0
6.0
0.0
0.0
0.5
2.0
1.0
1.0
34.8

0.0
2.0
26.0
1.0
0.5
2.5
22.0
12.0
14.0
80.0

2.5
8.0
2.0
5.0
0.0
0.0
6.0
0.0
0.0
23.5

15.0
10.0
6.0
1.0
0.0
0.0

1.5
15.0
26.0
27.0
11.0
0.0

0.8
3.0
2.0
0.0
0.0
14.0

Meal 4 Totals:

32.0

80.5

19.8

shrimp
broccoli florets
sliced carrots
chopped onion
sliced mushrooms
soy sauce
almonds
sesame seeds
steamed brown rice
Meal 5 Totals:

15.0
1.0
0.5
0.5
2.0
1.0
6.0
1.3
4.8
32.1

0.0
2.0
6.0
3.0
2.0
1.0
6.0
1.8
55.2
77.0

0.0
0.0
0.0
0.0
0.0
0.0
14.0
3.5
2.4
19.9

5.0
20.0
6.0
0.0
0.0
1.0

7.0
2.0
26.0
0.0
16.0
29.0

4.0
1.0
2.0
14.0
0.0
0.0

Meal 6 Totals:

32.0

80.0

21.0

grilled chicken breast

broccoli florets
sliced carrots
olive oil
100% whole wheat pasta (uncooked wt.)
dry, grated Parmesan cheese
100% whole grain sourdough roll
butter
orange
Meal 7 Totals:

20.0
1.0
0.5
0.0
8.0
2.3
4.0
0.0
1.0
36.8

0.0
2.0
6.0
0.0
40.0
0.0
19.0
0.0
15.0
82.0

1.3
0.0
0.0
14.0
1.0
1.8
1.0
4.0
0.0
23.1

227.7
910.8
4518.1
20.2%
220.0

564.1
2256.4

150.1
1350.9

49.9%

29.9%

Meal 1 Totals:

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6

Meal 7

2
10 oz.
1
1 tbsp.

2 1/2 oz.
1 oz.
2 slices
1 tbsp.
1/2 c.
1/2
6 oz.
1 c.
1 c.

3/4 scoop
10 oz.
1/2 c.
1
2 tsp.
1 tbsp.

5
1/2 c.
1/2 c.
1/2 c.
1 c.
1 tbsp.
1 oz.
1/2 oz.
1 1/4 c.

1/2 c.
1 scoop
1/2 c.
1 tbsp.
1 tbsp.
1

2 1/2 oz.
1/2 c.
1/2 c.
1 tbsp.
2 oz.
1 tbsp.
1
1 tsp.
1

Chocolate and Banana Protein Bars*

nonfat milk
pear
flaxseed oil

Precision Protein, blended w/

low fat milk (1%)
dry oatmeal
medium banana
honey
flaxseed oil

yogurt, plain, blended w/

Precision Protein
dry oatmeal
flaxseed oil
honey
large apple

Total Grams:
Total Kcals (P, C, F):
Total Kcals:
Macronutrient %
bodyweight:

g per lbs. of body weight:

Nutrient Goals/day:
*recipe

1.0
220 g

2.6
567.5 g

0.7
150 g

Meal #
Meal 1

Amt.

Food Item

Protein (g)

Carbs (g)

Fat (g)

2
1 c.
8 oz.
1 tbsp.

Chocolate and Banana Protein Bars

oatmeal (cooked)
nonfat milk
flaxseed oil

19.0
6.0
8.0
0.0

42.6
26.0
12.0
0.0

6.8
2.0
0.0
14.0

33.0

80.6

22.8

10.0
0.0
20.0
1.0
1.0
0.0

14.0
16.0
2.0
27.0
20.0
0.0

8.0
0.0
1.0
0.0
0.0
14.0

Meal 2 Totals:

32.0

79.0

23.0

sliced beef Eye-of-Round roast

Swiss cheese
light mayonnaise
shredded lettuce
diced tomato
100% whole wheat bread
baby carrots
large apple
raisins
Meal 3 Totals:

16.2
8.0
0.0
0.0
0.5
6.0
0.5
1.0
0.5
32.7

0.0
2.0
1.5
0.5
2.5
26.0
6.0
29.0
11.0
78.5

2.5
8.0
7.5
0.0
0.0
2.0
0.0
0.0
0.0
20.0

24.0
1.0
0.0
1.0
2.1
0.0
1.0

0.0
48.0
1.0
5.0
1.2
0.0
25.0

1.5
0.0
3.0
0.0
4.4
14.0
0.0

29.1

80.2

22.9

6.0
8.0
14.0
1.0
3.8

26.0
5.0
4.0
10.0
33.8

2.0
18.0
2.0
0.0
2.3

32.8

78.8

24.3

25.0
0.0
6.0
1.0
0.0

20.0
0.0
26.0
27.0
8.0

1.0
14.0
2.0
0.0
0.0

32.0

81.0

17.0

21.0
6.0
2.5
4.0
0.0
1.0

0.0
48.0
20.5
11.0
0.0
4.0

7.0
0.0
1.0
0.0
11.0
0.0

Meal 1 Totals:

Meal 2

Meal 3

Meal 4

1 c.
1 tbsp.
1 scoop
1
1 c.
1 tbsp.

2 1/2 oz.
1 oz.
1 1/2 tbsp.
1/2 c.
1/2
2 slices
1/2 c.
1
1/2 oz.

3 oz.
8 oz.
1 tbsp.
1 c.
1 tbsp.
1 tbsp.
1

yogurt, plain, blended

honey
Precision Protein
banana
pineapple
flaxseed oil

grilled chicken breast

baked yam
sour cream
green beans
pine nuts
olive oil
pear
Meal 4 Totals:

Meal 5

2 slices
2 tbsp.
1/2 c.
1 c.
1 1/2 oz.

100% whole wheat bread

almond butter
low fat cottage cheese (2%)
sliced strawberries
low fat granola

Meal 5 Totals:

Meal 6

1 pkg.
1 tbsp.
1/2 c.
1
1/2 tbsp.

Myoplex Lite, blended w/

flaxseed oil
dry oatmeal
banana
honey

Meal 6 Totals:

Meal 7

3 1/2 oz.
8 oz.
1/2 c.
1/2 c.
1 tbsp.
1

grilled salmon
baked potato
corn
green peas
butter
apricots

Meal 7 Totals:
Total Grams:
Total Kcals (P, C, F):
Total Kcals:
Macronutrient %
bodyweight:
g per lbs. of body weight:
Nutrient Goals/day:

34.5

83.5

19.0

226.1
904.4
4491.8
20.1%
220.0
1.0
220 g

561.6
2246.4

149.0
1341.0

50.0%

29.9%

2.6
567.5 g

0.7
150 g

*recipe