Profile: 220 lbs.

man who has always had a hard time gaining weight

Training Days:
6 meals/day + pre-/post workout carb/protein supplement
Total Calories: 5000 kcal/day, 650 kcal per meal (6 meals) + 680 kcal for pre-/post-workout
Protein: 245 grams/day; 31 g per meal (6 meals) + 60 g for pre-/post-workout
Carbohydrates: 630 grams/day; 86.7 g per meal (6 meals) +100 g for pre-/post-workout
Fat: 166.7 grams/day; 27.8 g/meal (6 meals)

Non-Training Days:
7 meals/day
Total Calories: 5000 kcal/day, 714 kcal per meal
Protein: 245 grams/day; 35 g per meal
Carbohydrates: 630 grams/day; 90 g per meal
Fat: 166.7 grams/day; 23.8 g/meal

Meal #
Meal 1

Amt.

Food Item

Protein (g)

Carbs (g)

Fat (g)

3/4 scoop
10 oz.
1
1/2 c.
1/2 c.
1 tbsp.

Precision Protein, blended w/

whole milk
medium banana
dry oatmeal
frozen unsweetened mango
flaxseed oil

15.0
10.0
1.0
6.0
0.0
0.0

1.5
14.0
27.0
26.0
14.0
0.0

0.8
10.0
0.0
2.0
0.0
14.0

32.0

82.5

26.8

30.0
0.0

3.0
55.0

1.5
0.0

30.0

58.0

1.5

30.0
0.0

3.0
55.0

1.5
0.0

30.0

58.0

1.5

9.0
6.0
6.0
8.0
1.0
0.0
2.0

39.0
8.3
1.0
0.0
14.0
0.0
25.0

3.0
6.0
5.0
0.0
0.0
14.0
0.0

32.0

87.3

28.0

17.5
6.0
4.5
0.0
0.5
1.0
1.0

0.0
69.0
4.5
0.0
6.0
2.0
4.0

1.3
3.0
10.5
14.0
0.0
0.0
0.0

30.5

85.5

28.8

4.0
15.0
0.0
14.0
0.8
1.0

28.0
6.0
16.0
4.0
15.0
16.0

0.0
24.0
0.0
2.0
0.0
0.0

Meal 5 Totals:

34.8

85.0

26.0

tuna
light mayonnaise
100% whole wheat pita (large)
Monterey Jack cheese
shredded lettuce
sliced tomato
baked tortilla chips
pear
raisins
flaxseed oil
Meal 5Totals:

20.0
0.0
4.0
3.5
0.0
0.5
3.0
1.0
0.5
0.0
32.5

0.0
1.0
19.0
0.0
0.5
5.0
23.0
29.0
11.0
0.0
88.5

0.0
5.0
1.0
4.5
0.0
0.0
1.5
0.0
0.0
14.0
26.0

16.0
8.0
0.0
2.0
4.0

0.0
40.0
0.0
4.0
19.0

1.0
0.0
14.0
0.0
1.0

Meal 1 Totals:

PreWorkout
Supp.
(Meal 2)

1 1/2 scoop
55 g

Precision Protein
dextrose

Pre-Workout Totals:

PostWorkout
Supp.
(Meal 2)

1 1/2 scoop
55 g

Precision Protein
dextrose

Post-Workout Totals:

Meal 3

1 1/2 c.
6 oz.
1
2
1 c.
1 tbsp.
1 c.

oatmeal (cooked)
whole milk
large, whole egg
large egg whites
cantaloupe
flaxseed oil
orange juice
Meal 3 Totals:

Meal 4

2 1/2 oz.
1 1/2 c.
3/4 oz.
1 tbsp.
1/2 c.
1/2 c.
1

roast turkey breast

brown rice
almonds
olive oil
baby carrots
broccoli
apricot
Meal 4 Totals:

Meal 5

Meal 6

Meal 7

4
3 tbsp.
1 tbsp.
1/2 c.
3/4 c.
1 c.

2 1/2 oz.
1 tbsp.
1/2
1/2 oz.
1/2 c.
1/2
1 oz.
1
1/2 oz.
1 tbsp.

2 oz.
2 oz.
1 tbsp.
1 c.
1

brown rice cakes

peanut butter
honey
low fat cottage cheese (2%)
fresh pineapple
red grapes

grilled chicken breast

100% whole grain pasta (uncooked wt.)
olive oil
broccoli
100% whole grain sourdough roll

Meal 7

1 tbsp.
1 c.
1/2 c.

butter
unsweetened blueberries w/
sliced strawberries

Meal 7 Totals:
Total Grams:
Total Kcals (P, C, F):
Total Kcals:
Macronutrient %
bodyweight:
g per lbs. of body weight:
Nutrient Goals/day:
*recipe

0.0
0.0
1.0

0.0
19.0
5.0

0.0
11.0
1.0

31.0

87.0

28.0

252.8
1011.2
5037.8
20.1%
245.0
1.0
245 g

631.8
2527.2

166.6
1499.4

50.2%

29.8%

2.6
630 g

0.7
166.7 g

Meal #
Meal 1

Amt.

Food Item

Protein (g)

Carbs (g)

Fat (g)

1
1 tsp.
8 oz.
1/2 c.
1
1 tbsp.

bran muffin, medium

butter
nonfat milk
lowfat cottage cheese
orange
flaxseed oil

8.0
0.0
8.0
14.0
1.0
0.0

55.0
0.0
12.0
4.0
15.0
0.0

8.0
4.0
0.0
2.0
0.0
14.0

31.0

86.0

28.0

30.0
0.0

3.0
55.0

1.5
0.0

30.0

58.0

1.5

30.0
0.0

3.0
55.0

1.5
0.0

Post-Workout Totals:

30.0

58.0

1.5

julienne chicken breast

hard-boiled egg
Swiss cheese
greenleaf lettuce
baby spinach leaves
tomato
olive oil vinaigrette
baked potato
tangerines
Meal 3 Totals:

12.0
6.0
8.0
0.0
1.0
1.0
0.0
6.4
1.0
35.4

0.0
1.0
2.0
3.0
2.0
5.0
3.0
48.0
19.0
83.0

0.8
5.0
8.0
0.0
0.0
0.0
14.0
0.0
0.0
27.8

18.0
10.5
0.0
3.0
0.5

46.0
0.0
0.0
23.0
19.0

4.0
13.5
11.0
1.5
0.0

Meal 4 Totals:

32.0

88.0

30.0

2 oz.
1 c.
2 oz.
2 tbsp.
1/2 c.
1 c.
1 tbsp.
1/2 c.

96% lean ground beef, added to

marinara sauce
100% whole grain pasta
dry grated parmesan
cauliflower
baby carrots
olive oil
cantaloupe
Meal 5Totals:

12.0
5.0
8.0
4.5
0.5
1.0
0.0
0.5
31.5

0.0
28.0
40.0
0.0
3.5
12.0
0.0
7.0
90.5

2.4
6.0
0.0
3.6
0.0
0.0
14.0
0.0
26.0

2 slices
1 tsp.
1/2 c.
1 tbsp.
1 tbsp.
1 c.
1 c.

Apple Cinnamon Protein Bread*

butter
yogurt, plain, blended w/
honey
flaxseed oil
sliced strawberries
unsweetened blueberries

24.0
0.0
5.0
0.0
0.0
1.0
1.0

30.0
0.0
7.0
16.0
0.0
10.0
19.0

4.0
4.0
4.0
0.0
14.0
0.0
1.0

31.0

82.0

27.0

18.0
4.0
3.0
0.0
1.0
4.0

0.0
46.0
3.0
0.0
5.0
19.0

6.0
2.0
7.0
11.0
0.0
1.0

Meal 1 Totals:

PreWorkout
Supp.
(Meal 2)

1 1/2 scoop
55 g

Precision Protein
dextrose

Pre-Workout Totals:

PostWorkout
Supp.
(Meal 2)

Meal 3

Meal 4

Meal 5

Meal 6

1 1/2 scoop
55 g

1 1/2 oz.
1
1 oz.
3 c.
1 c.
1
1 oz.
8 oz.
2

1
1 1/2 oz.
1 tbsp.
1 oz.
1

Precision Protein
dextrose

Subway Six-Inch Turkey Sub

Cheddar cheese
mayonnaise
baked tortilla chips
small apple

Meal 6 Totals:

Meal 7

3 oz.
1 c.
1/2 oz.
1 tbsp.
1 c.
1

grilled salmon
steamed brown rice w/
almonds
butter
green beans
100% whole wheat sourdough roll

Meal 7

3/4 c.

red grapes

0.8
Meal 7 Totals:

Total Grams:
Total Kcals (P, C, F):
Total Kcals:
Macronutrient %
bodyweight:
g per lbs. of body weight:
Nutrient Goals/day:
*recipe

12.0

0.0

30.8

85.0

27.0

251.7
1006.8
5048.0
19.9%
245.0
1.0
245 g

630.5
2522.0

168.8
1519.2

50.0%

30.1%

2.6
630 g

0.7
166.7 g

Meal #
Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6

Meal 7

Amt.
1
4
1/2 c.
1/2 c.
1/2 oz.
1
1 c.
1 tbsp.

2
1 c.
8 oz.
1 c.
1 tbsp.

2 oz.
1/2 oz.
2 slices
1/2 tbsp.
1/2 c.
1/2
1 oz.
1 c.
1 c.

1 scoop
1 c.
2 tbsp.
1
1 c.
1 tbsp.

2 oz.
1 oz.
2 slices
1/2
1/2 tbsp.
3/4 c.
1/2 oz.
1
1/2 oz.

2 slices
2 tbsp.
1 1/2 tbsp.
6 oz.
1/2 c.
1

3 1/2 oz.
8 oz.
2 tbsp.
1/2 c.
1 c.
2 c.
1
1/2 c.
1 oz.

Food Item

Protein (g)

Carbs (g)

Fat (g)

6.0
16.0
0.5
1.0
3.5
9.0
1.0
0.0
37.0

1.0
0.0
4.5
1.0
0.0
48.0
34.0
0.0
88.5

5.0
0.0
0.0
0.0
4.5
1.0
0.0
14.0
24.5

19.0
6.0
8.0
1.0
0.0

42.6
26.0
12.0
10.0
0.0

6.8
2.0
0.0
0.0
14.0

Meal 2 Totals:

34.0

90.6

22.8

grilled chicken breast

Monterey Jack cheese
100% whole wheat bread
light mayonnaise
shredded lettuce
sliced avocado
baked tortilla chips
baby carrots
fresh pineapple
Meal 3 Totals:

16.0
3.5
6.0
0.0
0.0
2.0
3.0
1.0
1.0
32.5

0.0
0.0
26.0
0.5
0.5
8.5
23.0
12.0
20.0
90.5

1.0
4.5
2.0
2.5
0.0
14.5
1.5
0.0
0.0
26.0

20.0
10.0
0.0
1.0
1.0
0.0

2.0
14.0
32.0
27.0
16.0
0.0

1.0
8.0
0.0
0.0
0.0
14.0

Meal 4 Totals:

32.0

91.0

23.0

sliced beef Eye-of-Round roast

Swiss cheese
100% whole wheat bread
sliced tomato
light mayonnaise
lentil soup
almonds
large apple
raisins
Meal 5 Totals:

13.0
8.0
6.0
0.5
0.0
6.0
3.0
1.0
1.0
38.5

0.0
2.0
26.0
5.0
0.5
15.0
3.0
29.0
11.0
91.5

2.0
8.0
2.0
0.0
2.5
1.5
7.0
0.0
0.0
23.0

6.0
10.0
0.0
6.6
14.0
1.0

26.0
4.0
19.5
9.0
4.0
29.0

2.0
16.0
0.0
3.6
2.0
0.0

Meal 6 Totals:

37.6

91.5

23.6

grilled halibut filet

baked potato
sour cream
corn
baby spinach leaves, tossed w/
green leaf lettuce
tomato
sliced cucumber
olive oil vinaigrette
Meal 7 Totals:

28.0
6.4
0.0
2.5
1.0
0.0
1.0
0.5
0.0
39.4

0.0
48.0
2.0
20.5
2.0
2.0
5.0
1.5
3.0
84.0

3.5
0.0
6.0
1.0
0.0
0.0
0.0
0.0
14.0
24.5

251.0
1004.0
5021.0
20.0%
245.0

627.6
2510.4

167.4
1506.6

50.0%

30.0%

large whole egg, scrambled w/

large egg whites
chopped bell pepper
mushrooms
Cheddar cheese
100% whole wheat bagel (4")
pineapple juice
flaxseed oil
Meal 1 Totals:
Chocolate and Banana Protein Bars*
oatmeal, cooked
nonfat milk
sliced strawberries
flaxseed oil

Precision Protein, blended w/

yogurt, plain
honey
medium banana
red grapes
flaxseed oil

100% whole wheat bread

peanut butter
jelly
low fat milk (2%)
low fat cottage cheese (2%)
large apple

Total Grams:
Total Kcals (P, C, F):
Total Kcals:
Macronutrient %
bodyweight:

g per lbs. of body weight:

Nutrient Goals/day:
*recipe

1.0
245 g

2.6
630 g

0.7
166.7 g

Meal #
Meal 1

Amt.

Food Item

Protein (g)

Carbs (g)

Fat (g)

2 pieces
1 tsp.
1 c.
6 oz.
1 tbsp.
1 c.

Apple Cinnamon Protein Bread*

butter
oatmeal (cooked)
nonfat milk
flaxseed oil
orange juice

24.0
0.0
6.0
6.0
0.0
2.0

30.0
0.0
26.0
9.0
0.0
25.0

4.0
4.0
2.0
0.0
14.0
0.0

38.0

90.0

24.0

6.0
8.0
1.0
21.0
1.0

26.0
5.0
27.0
6.0
20.0

2.0
18.0
0.0
3.0
0.0

Meal 2 Totals:

37.0

84.0

23.0

3 oz.
1/2 c.
1/2 c.
1/2 c.
1/2 c.
2 tbsp.
1 tbsp.
1/3 oz.
1 1/2 c.

chicken breast, stir-fried w/

red bell pepper
carrots
onion
broccoli florets
soy sauce
olive oil
sesame seeds
steamed brown rice
Meal 3 Totals:

24.0
0.5
0.5
0.5
1.0
2.0
0.0
1.7
6.0
36.2

0.0
4.5
6.0
3.0
2.0
2.0
0.0
2.3
69.0
88.8

1.5
0.0
0.0
0.0
0.0
0.0
14.0
4.6
3.0
23.1

3 oz.
1 tbsp.
1/2
1/2 c.
1/3
1 oz.
1 c.
3 tbsp.
1 c.

tuna
mayonnaise
100% whole wheat pita (large)
shredded lettuce
sliced avocado
baked tortilla chips
baby carrots
fat-free ranch dressing (dip)
blueberries
Meal 4 Totals:

24.0
0.0
4.0
0.0
1.3
3.0
1.0
0.0
1.0
34.3

0.0
0.0
19.0
0.5
5.6
23.0
12.0
12.0
19.0
91.1

0.0
11.0
1.0
0.0
9.6
1.5
0.0
0.0
1.0
24.1

25.0
0.0
8.0
0.0
1.0

20.0
0.0
11.2
32.0
27.0

1.0
14.0
8.0
0.0
0.0

Meal 5 Totals:

34.0

90.2

23.0

96% lean ground beef

Cheddar cheese
corn tortillas
salsa
sour cream
tomato, diced
refried beans
steamed brown rice
red grapes
Meal 6 Totals:

15.0
7.0
4.0
0.0
0.0
0.5
7.0
2.0
1.0
36.5

0.0
0.0
26.0
2.0
2.0
2.5
20.0
23.0
16.0
91.5

3.0
9.0
2.0
0.0
6.0
0.0
1.0
1.0
0.0
22.0

turkey breast
sliced mushrooms
broccoli florets
chopped red bell pepper
green peas
olive oil
100% whole grain pasta
dry grated Parmesan cheese
100% whole wheat sourdough roll
cantaloupe
flaxseed oil
Meal 7 Totals:

14.0
1.0
1.0
0.5
4.0
0.0
8.0
2.3
4.0
1.0
0.0
35.8

0.0
1.0
2.0
4.5
11.0
0.0
40.0
0.0
19.0
14.0
0.0
91.5

1.0
0.0
0.0
0.0
0.0
10.0
0.0
1.8
1.0
0.0
14.0
27.8

251.8
1007.2

627.1
2508.4

167.0
1503.0

Meal 1 Totals:

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6

Meal 7

2 slices
2 tbsp.
1
3/4 c.
1 c.

1 pkg.
1 tbsp.
8 oz.
2 tbsp.
1

2 1/2 oz.
1 oz.
2
2 tbsp.
2 tbsp.
1/2
1/2 c.
1/2 c.
1 c.

2 oz.
1/2 c.
1/2 c.
1/2 c.
1/2 c.
2 tsp.
2 oz.
1 tbsp.
1
1 c.
1 tbsp.

100% whole wheat bread

almond butter
medium banana
low fat cottage cheese (2%)
pineapple

Myoplex Lite
flaxseed oil
whole milk
honey
medium banana

Total Grams:
Total Kcals (P, C, F):

Total Kcals:
Macronutrient %
bodyweight:
g per lbs. of body weight:
Nutrient Goals/day:
*recipe

5018.6
20.1%
245.0
1.0
245 g

50.0%

29.9%

2.6
630 g

0.7
166.7 g