My Meal Plan to Gain Mass

Diet and Nutrition
1

Below is my meal plan and I am on a mass workout let me know what you think.

Meal 1 (7:30): Muscle Milk Oatmeal, Blueberry all Natural Yogurt with Live Active Cultures, 2 Fruit Juice Plus Capsules, Omega 3 Capsule, Water

Meal 2 (11:00): Water, Full Salad with Chicken Breast and healthy dressing, Chicken Salad Wrap.

Meal 3 (2:00): Steak and Vegetables on Wheat with Raisins and Pure Leaf Green Tea.

Meal 4 (4:00, Pre Workout): Complex Carbohydrates 85g and Amino Acids, Omega 3 Capsule.

Meal 5 (6:00, Post Workout): Protein Shake with 2% Organic Milk and 1 TBSP Raw Organic Honey, banana, will also take Creatine and Glutamine after working out. But I do it in cycles.

Meal 6 (7:00, Dinner): Depends different things each night but it is healthy with vegetables, skinless meat, etc., water, 2 Juice Plus Vegetable Capsules.

Meal 7 (9:00-9:30, Pre Sleep Protein): Muscle Milk which is a protein drink with 2% organic Milk and Omega 3 Capsule.

I also Drink Plenty of Water Every Day. I have never smoked or taken drugs and will only drink about a ½ glass of red wine about once every two months. We don�??t have anything processed in our house, most things are organic.

I don�??t eat anything with High fructose corn syrup, nothing hydrogenated, nothing enriched either and no white bread. I have not drank a carbonated drink or soda in 8 years and I also do not drink coffee. I don�??t put salt or sugar extra onto anything.

I workout 4 times per week and I am a former athlete and stay active a lot. I am 6�??3-4 220 lbs and 27 years old.

2

What are ‘Juice Plus Fruit Capsules’?

3

I recommend you live a little…have a beer pop-tart smoothie this weekend.

4

Define/elaborate on the following:

Fruit Juice Capsule
Healthy Dressing
“do it in cycles”

Things to suggest right away:

  1. Really not a fan of the home-made post-workout shakes. Fructose in honey / banana & lactose/fat in milk are going to slow digestion. Mix whey & glucose (dextrose, maltodextrin) if you insist on making your own.

  2. Your meal after the PWO shake (meal 6) needs carbs. The insulin sensitivity of muscles is still elevated at that point, especially with the use of a PWO shake. Take advantage of it and consume carbs here. Much more effective then the mid day (looking at meal 3) carbs which don’t seem to serve much of a purpose (raisins?).

5

[quote]Digity wrote:
I recommend you live a little…have a beer pop-tart smoothie this weekend.[/quote]

Why would you encourage that?

6

[quote]challer1 wrote:
Define/elaborate on the following:

  1. Your meal after the PWO shake (meal 6) needs carbs. The insulin sensitivity of muscles is still elevated at that point, especially with the use of a PWO shake. Take advantage of it and consume carbs here. Much more effective then the mid day (looking at meal 3) carbs which don’t seem to serve much of a purpose (raisins?). [/quote]

Raisins are good for you. The previous post told him to eat beer and poptarts. How are raisins worse than prunes?

7

The Fruit Juice Capsule is called Juice Plus and it is a whole food supplement it gives you all the daily fruits you need and at night all the vegetables you need for one day in case you dont get it all from regular fruits and veg.

8

Also I can Bench 360 and Deadlift 550 no shirt, am a former athlete but for some reason it is hard for me to bulk up?

9

How about instead of taking capsules to get your fruit, you eat a different piece of fruit with every meal. More, low GI carbs, which can’t really hurt on a mass diet.

It’s hard to bulk up because you’re not eating enough. I’m “fortunate” enough to be “blessed” with a slow metabolism–I can gain weight on 2800kcal a day, sometimes less. You’re going to have to force feed yourself. Track your calories for a few days. Weight everything that goes into your mouth and figure out how much you’re actually eating. From there you can adjust. Try this out: www.fitday.com

Good luck!