Sample Weight Gain Meal Plan (8 Meals/Day)

Below is a sample daily meal plan for someone on a weight gain diet.  This is what a typical day looks like for bodybuilder Trever Reed, who packed onfree-meal-plans an impressive 40+ pounds over a relatively short period of time.  
 
Notice that he tries to eat 4000 - 5000 calories per day, and always aims for 7-8 meals.  Eating this many meals is important when consuming so many calories, as it makes digestion and absorption of nutrients much easier for the body.

Remember, the number of calories your body requires in order to build muscle will depend on genetic factors.  If you are a hardgainer and burn calories quickly, you may need up to 1000 calories more than your body burns each day.  These calories will be used by your body to repair and rebuild muscle tissue.

Sample Meal Plan (8 Meals / Day)

Time 

Meal 

4AM 

40gram protein shake (Onyx -Chocolate @ completenutrition.com)

8AM 

 7 eggs whites 2 whole eggs scrambled with 2 cups of oatmeal.

11AM 

 1/2 lb of pasta with 1.5 chicken breast and a baked potato

2PM 

 50gram protein shake or weight gainer

5PM 

 Baked Potato and 1 lb of ground turkey and broccoli

6:30PM 

 Pb&j sandwich

8PM 

Workout 

9:30PM 

Post workout high calorie shake (Onyx- Chocolate and carbXcell at completenutrition.com)

12AM

2 pb toast and a 30gram protein shake (Onyx- Chocolate @
completenutrition.com)

 

Trevor didn't get fancy with his meals, he just stuck to the basics.  With a little though, you can build your own muscle building meal plan that help you pack on slabs of mass.  Check out the bodybuilding diets section to learn how.

If you are looking for more meal ideas, be sure to download our free bodybuilding meal plans.

free-meal-plans2


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Tip Of The Month

I assume that your main goal is to learn how to build muscle fast and not how to get skinny fast, but many of you are actually encouraging weight loss as opposed to weight gain.  Too much weight training and not enough food will literally make it impossible to gain weight, and it's safe to say that if you are losing weight or seeing no results at all, it's time to step back and make some major changes.  Start to eat more food and train less, and I can almost guarantee that you will start seeing some great results.