Sample Mass Gain Diet

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
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
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.

3 Comments+ Post Comment

No Profile Pic
Posted Wed, 01/02/2013 - 11:55

Is it ok to eat that many carbs post workout? I would really help me if I was able to eat that many carbs post workout. Post workout is the best time to eat carbs right?

mnsjason's picture
Posted Wed, 01/02/2013 - 17:30

Hey Sam! There are plenty of factors to consider when it comes to carbs. You may wish to double check your BMR, as your daily calorie requirements may be different than the example given here. This will have a direct impact on the amount of carbs you'd want to consume in a day. You can double check your BMR here:

As far as carbs go for post workout, it's generally a great idea to include them. Your body is looking to replace glycogen levels after a workout, and as such, carbs are necessary.

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Posted Sun, 12/30/2012 - 02:21

I wish