Duane

Weight Gain/ Mass Nutrition- Male at 130lbs. (adjust as weight

increases)
18-20 calories per pound of body weight2340-2600 calories per day
Training day- Protein 30%, Fats 40%
Carbs 30% (all carbs
consumed
directly after workout/
after 6pm)
-

Non-Training day- Protein 30%, Fats

50%,
Carbs 20% (all
carbs must
be ingested after
6pm)

Training DayMeal 1- 4 eggs (24g of protein, 20g of fats)

96+180= 276 calories
- 32 almonds (8g protein, 19g fat, 7.6g carbs)
30= 233 calories
- 1 tbsp of coconut oil (15g of fats)
135= 135 calories

32+171 +

-------------------(70% fats/ 23% protein/ 7% carbs)

644 calories
Meal 2- 200g of chicken breast (42g of protein, 18g of fat)
162= 330 calories
- 200g of spinach (5.8g protein, 0.8g fat, 7.2 g carbs)
7+ 29= 60 calories
- 75g of oats (9g of protein, 4.5g of fat, 45g of carbs)
180= 265 calories

168+
24+
45+ 40.5+

----------------------(34% fats/ 38% protein/ 28% carbs)

655 calories
Meal 3- 200g of avocado (one) (4g protein, 29g fat, 17g carbs)
16+ 68+ 261= 345

Duane

--------------------(75% fats/ 5% protein/ 20% carbs)

345 calories
Meal 4- 100g of tuna (30g of protein, 6g of fats)
120+54= 174 calories
- One large potato (370g) (7g protein, 0.3g fat, 64g carbs)
28+ 3+
256= 287 calories
- of white rice (6g of protein, 0g of fat, 72of carbs)
24+ 0+
288= 312 calories
- 1 scoop of protein powder (30g of protein)
120= 120 calories
--------------------(8% fats/ 38% protein/ 54% carbs)
893 calories

- 2537 calories total

Non-Training DayMeal 1- 4 eggs (24g of protein, 20g of fats)
96+180= 276 calories
- 1oz almonds (12g protein, 14g fat, 11g carbs)
126+ 44= 218 calories
- 1 tbsp of coconut oil (15g of fats)
135= 135 calories

48+

-------------------(70% fats/ 23% protein/ 7% carbs)

629 calories
Meal 2- 200g of chicken breast (42g of protein, 18g of fat)
162= 330 calories
- 200g of spinach (5.8g protein, 0.8g fat, 7.2 g carbs)
7+ 29= 60 calories
- 50g of oats (8.5g of protein, 3.5g of fat, 33g of carbs)
132= 198 calories
-----------------------

168+
24+
34+ 32+

Duane
(34% fats/ 38% protein/ 28% carbs)
588 calories
Meal 3- 200g of avocado (one) (4g protein, 29g fat, 17g carbs)
16+ 68+ 261= 345
--------------------(75% fats/ 5% protein/ 20% carbs)
345 calories
Meal 4- 100g of tuna (30g of protein, 6g of fats)
120+54= 174 calories
- 200g of wild rice (8g of protein, 0.6g of fat, 42 of carbs)
168= 205 calories
- 1.3 scoop of protein powder (40g of protein)
180= 180 calories
- 2 tbsp of olive oil (28g of fat)
126= 252 calories

32+ 5+

--------------------(27% fats/ 49% protein/ 24% carbs)

811 calories

- 2373 calories total