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Sample Mass Gain Diet

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This diet program is designed for a 180 pound man. This plan is for a morning workout, but meals can be switched around for someone who works out in the evening.
Meal Food Nutrition
Meal#1 3 buckwheat pancakes (4in diameter)
2 large eggs
6 egg whites
1/2 cup of applesauce (unsweetened)		 617 calories
45g protein
71g carbs
15g fat
Meal#2 6oz skinless chicken breast
8oz sweet potato
1/2 cup mixed vegetables		 475 calories
45g protein
66g carbs
4g fat
WORKOUT
Meal#3 6 tablespoons whey protein
10oz skim milk
1 orange juice
3 low fat biscuits		 835 calories
43 protein
131 carbs
13 fat
Meal#4 5oz lean steak
2 cups of couscous
1/2 cup of carrots
3 teaspoons of steak sauce		 576 calories
46g protein
68g carbs
11g fat
Meal#5 1 1/2 cups low fat cottage cheese
1 cup brown rice
1/2 cup pineapple		 608 calories
43g protein
65g carbs
16g fat
Meal#6 1 large bagel
4 slices of roast beef
3 slices low fat cheese
Sliced tomato
Lettuce
1 teaspoon low fat mayo		 567 calories
45g protein
67g carbs
9g fat
  Totals: Calories: 3678
Protein: 268g
Carbs: 468g
Fat: 68g

Thanks to Muscle and Fitness Magazine UK for this diet.

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