Profile: 140 Lbs. Man Who Needs To Gain Weight, But Doesn't Have A Higher Than Normal BF%

Profile: 140 lbs. man who needs to gain weight, but doesn't have a higher than normal BF%.
Training Days:
4 meals/day + pre-/post workout carb/protein supplement
Total Calories: 2500 kcal/day, 535 kcal per meal (4 meals) + 360 kcal for pre-/post-workout
Protein: 140 grams/day; 27.5 g per meal (4 meals) + 30 g for pre-/post-workout
Carbohydrates: 297.5 grams/day; 59.4 g per meal (4 meals) + 60 g for pre-/post-workout
Fat: 83.3 grams/day; 20.8 g/meal (4 meals)
Non-Training Days:
5 meals/day
Total Calories: 2500 kcal/day, 500 kcal per meal (5 meals)
Protein: 140 grams/day; 28 g per meal
Carbohydrates: 297.5 grams/day; 59.5 g per meal
Fat: 83.3 grams/day; 16.7 g/meal
Meal #
Amt.
Food Item
Protein (g)
Carbs (g)
Fat (g)
3/4 c.
1
1/2 c.
1 oz.
1 tbsp.
low fat cottage cheese (2%)

medium banana
sliced strawberries
low fat granola
flaxseed oil
21.0
1.0
0.5
2.5
0.0
6.0
27.0
5.0
22.5
0.0
3.0
0.0
0.0
1.5
14.0
Meal 1 Totals:
25.0
60.5
18.5
large whole egg, scrambled w/

large egg whites
sliced mushrooms, sauteed w/
baby spinach leaves
olive oil
100% whole wheat bread
butter
orange juice
Meal 2 Totals:
6.0
12.0
2.0
1.0
0.0
6.0
0.0
2.0
29.0
1.0
0.0
2.0
2.0
0.0
26.0
0.0
25.0
56.0
5.0
0.0
0.0
0.0
10.0
2.0
4.0
0.0
21.0
15.0
0.0
1.5
30.0
0.8
0.0
15.0
31.5
0.8
15.0
0.0
1.5
30.0
0.8
0.0
15.0
31.5
0.8
20.0
1.0
0.5
0.5
0.0
4.0
1.3
0.0
2.0
6.0
4.5
0.0
46.0
1.8
1.3
0.0
0.0
0.0
14.0
2.0
3.5
Meal 4 Totals:
27.3
60.3
20.8
grilled salmon
baked potato
green beans
green leaf lettuce, tossed w/
sliced cucumber
tomato
fat-free ranch dressing
flaxseed oil
Meal 5 Totals:
21.0
4.8
1.0
0.0
0.5
1.0
0.0
0.0
28.3
0.0
36.0
5.0
2.0
1.5
5.0
8.0
0.0
57.5
7.0
0.0
0.0
0.0
0.0
0.0
0.0
14.0
21.0
139.6
558.4
2493.7
22.4%
140.0
1.0
140 g
297.3
1189.2
82.9
746.1
47.7%
29.9%
2.1
297.5 g
0.6
83.3 g
Meal 1
Meal 2
1
3
1 c.
1 c.
2 tsp.
2 slices
1 tsp.
1 c.
PreWorkout
Supp.
(Meal 3)
3/4 scoop
30 g
Precision Protein
dextrose
Pre-Workout Totals:
PostWorkout
Supp.
(Meal 3)
3/4 scoop
30 g
Precision Protein
dextrose
Post-Workout Totals:
Meal 4
2 1/2 oz.
1/2 c.
1/2 c.
1/2 c.
1 tbsp.
1 c.
1/4 oz.
chicken breast, stir-fried w/

broccoli florets
sliced carrots
red bell pepper
olive oil
steamed brown rice
sesame seeds
Meal 5
3 1/2 oz.
6 oz.
1 c.
2 c.
1/2 c.
1
2 tbsp.
1 tbsp.
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 piece
1 tsp.
1 c.
1 tbsp.
1 c.
1/2 c.
1 tbsp.
Apple Cinnamon Protein Bread*

butter
nonfat yogurt, plain
flaxseed oil
unsweetened blueberries
sliced strawberries
wheat germ
12.0
0.0
10.0
0.0
1.0
0.5
2.0
15.0
0.0
18.0
0.0
19.0
5.0
3.0
2.0
4.0
0.0
14.0
1.0
0.0
0.5
25.5
60.0
21.5
10.0
6.0
9.3
1.0
4.0
26.0
2.7
27.0
16.0
2.0
1.3
0.0
26.3
59.7
19.3
15.0
0.0
1.5
30.0
0.8
0.0
15.0
31.5
0.8
15.0
0.0
1.5
30.0
0.8
0.0
15.0
31.5
0.8
24.5
1.0
0.0
1.0
0.5
0.5
0.0
0.0
36.0
0.0
5.0
6.0
10.0
0.0
1.8
0.0
4.0
0.0
0.0
0.0
14.0
27.5
57.0
19.8
22.8
4.8
0.0
1.0
0.5
0.0
1.0
0.0
36.0
0.0
12.0
3.5
0.0
4.0
3.5
0.0
4.0
0.0
0.0
14.0
0.0
30.1
55.5
21.5
139.4
557.6
2491.7
22.4%
140.0
1.0
140 g
295.2
1180.8
83.7
753.3
47.4%
30.2%
2.1
297.5 g
0.6
83.3 g
Meal 1
Meal 1 Totals:
Meal 2
2 tbsp.
2 slices
1/3 c.
1
peanut butter
low fat cottage cheese (2%)
medium banana
Meal 2 Totals:
PreWorkout
Supp.
(Meal 3)
3/4 scoop
30 g
Precision Protein
dextrose
Pre-Workout Totals:
PostWorkout
Supp.
(Meal 3)
3/4 scoop
30 g
Precision Protein
dextrose
Post-Workout Totals:
Meal 4
3 1/2 oz.
6 oz.
1 tsp.
1 c.
1/2 c.
1/2 c.
1 tbsp.
roast turkey breast

baked yam
butter
green beans
baby carrots
fresh pineapple
flaxseed oil
Meal 4 Totals:
Meal 5
3 1/2 oz.
6 oz.
1 tsp.
1 c.
1/2 c.
1 tbsp.
1
beef Eye-of-Round roast

baked potato
butter
baby carrots, sauteed w/
sliced zucchini
olive oil
apricot
Meal 5 Totals:
Total Grams:
Total Kcals:
Macronutrient %
bodyweight:
Nutrient Goals/day:
*recipe
Meal #
Amt.
Food Item
Protein (g)
Carbs (g)
Fat (g)
1 c.
12 oz.
1/2 scoop
1 c.
1 tbsp.
oatmeal, cooked
nonfat milk
Precision Protein
cantaloupe
flaxseed oil
6.0
12.0
10.0
1.0
0.0
26.0
18.0
1.0
14.0
0.0
2.0
0.0
0.5
0.0
14.0
29.0
59.0
16.5
14.0
10.0
8.0
1.0
16.0
4.0
12.0
27.0
2.0
16.0
0.0
0.0
Meal 2 Totals:
33.0
59.0
18.0
diced turkey breast

shredded Monterey Jack cheese
large, hardboiled egg
baby spinach leaves
green leaf lettuce
tomato
chopped broccoli florets
lite olive oil vinaigrette
rye crispbread
large apple
Meal 3 Totals:
14.0
3.5
6.0
1.0
0.0
1.0
1.0
0.0
1.0
1.0
28.5
0.0
0.0
1.0
2.0
2.0
5.0
2.0
3.0
15.0
29.0
59.0
1.0
4.5
5.0
0.0
0.0
0.0
0.0
7.0
0.0
0.0
17.5
25.0
0.0
1.0
1.0
20.0
0.0
27.0
10.0
1.0
14.0
0.0
0.0
27.0
57.0
15.0
24.0
1.0
0.0
1.0
3.0
1.0
0.0
36.0
0.0
5.0
3.0
15.0
1.5
0.0
8.0
0.0
7.0
0.0
30.0
59.0
16.5
147.5
590.0
2513.5
23.5%
140.0
1.1
140 g
293.0
1172.0
83.5
751.5
46.6%
29.9%
2.1
297.5 g
0.6
83.3 g
Meal 1
Meal 1 Totals:
Meal 2
1 piece
2 tbsp.
8 oz.
1
Banana Protein Bread*

peanut butter
nonfat milk
medium banana
Meal 3
2 oz.
1/2 oz.
1
1 c.
2 c.
1
1/2 c.
1 oz.
3 pieces
1
Meal 4
1 pkg.
1 tbsp.
1
1 c.
Myoplex Lite
flaxseed oil
banana
sliced strawberries
Meal 4 Totals:
Meal 5
3 oz.
6 oz.
2 tsp.
1 c.
1/2 oz.
1
grilled chicken breast

baked yam
butter
green beans w/
slivered almonds
orange
Meal 5 Totals:
Total Grams:
Total Kcals:
Macronutrient %
bodyweight:
Nutrient Goals/day:
* recipe
Meal #
Amt.
Food Item
Protein (g)
Carbs (g)
Fat (g)
1
4
2 tsp.
1
1 c.
large whole egg, scrambled w/

large egg whites
olive oil
100% whole wheat English muffin
unsweetened pineapple juice
6.0
16.0
0.0
5.0
1.0
1.0
0.0
0.0
26.0
34.0
5.0
0.0
10.0
1.0
0.0
28.0
61.0
16.0
9.5
8.0
10.0
1.0
0.0
21.3
12.0
1.0
27.0
0.0
3.4
0.0
0.5
0.0
14.0
28.5
61.3
17.9
19.5
6.0
0.0
1.3
0.0
1.0
0.0
26.0
0.5
5.6
0.6
29.0
3.0
2.0
0.0
9.6
2.5
0.0
27.8
61.7
17.1
10.0
10.0
0.0
1.5
2.5
2.0
18.0
1.0
0.0
15.0
22.5
3.0
0.0
0.5
14.0
0.0
1.5
0.5
Meal 4 Totals:
26.0
59.5
16.5
grilled salmon
baked potato
sour cream
steamed broccoli florets
baby spinach leaves, tossed w/
green leaf lettuce
tomato
lite olive oil vinaigrette
apricot
Meal 5 Totals:
21.0
4.8
0.0
2.0
1.0
0.0
1.0
0.0
1.0
30.8
0.0
36.0
1.0
4.0
2.0
1.0
5.0
3.0
4.0
56.0
7.0
0.0
3.0
0.0
0.0
0.0
0.0
7.0
0.0
17.0
141.1
564.4
2522.9
22.4%
140.0
1.0
140 g
299.5
1198.0
84.5
760.5
47.5%
30.1%
2.1
297.5 g
0.6
83.3 g
Meal 1
Meal 1 Totals:
Meal 2
1
8 oz.
1/2 scoop
1
1 tbsp.
Chocolate and Banana Protein Bar*

nonfat milk
Precision Protein
medium banana
flaxseed oil
Meal 2 Totals:
Meal 3
3 oz.
2 slices
1/2 c.
1/3
1/2 tbsp.
1
sliced Eye-of-Round roast

shredded lettuce
sliced avocado
lite mayonnaise
large apple
Meal 3 Totals:
Meal 4
1 c.
1/2 scoop
1 tbsp.
1 1/2 c.
1 oz.
1 tbsp.
nonfat yogurt, plain

Precision Protein
flaxseed oil
sliced strawberries
low fat granola
wheat germ
Meal 5
3 1/2 oz.
6 oz.
1 tbsp.
1 c.
1 c.
2 c.
1
1 oz.
1
Total Grams:
Total Kcals:
Macronutrient %
bodyweight:
Nutrient Goals/day:
* recipe

Profile: 140 Lbs. Man Who Needs To Gain Weight, But Doesn't Have A Higher Than Normal BF%

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Profile: 140 Lbs. Man Who Needs To Gain Weight, But Doesn't Have A Higher Than Normal BF%

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Formati disponibili

Profile: 140 lbs. man who needs to gain weight, but doesn't have a higher than normal BF%.

low fat cottage cheese (2%)

large whole egg, scrambled w/

chicken breast, stir-fried w/

Apple Cinnamon Protein Bread*

roast turkey breast

beef Eye-of-Round roast

diced turkey breast

Banana Protein Bread*

grilled chicken breast

large whole egg, scrambled w/

Chocolate and Banana Protein Bar*

sliced Eye-of-Round roast

nonfat yogurt, plain

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