Profile: 270 lbs.

man who has always had a hard time gaining weight

Training Days:
6 meals/day + pre-/post workout carb/protein supplement
Total Calories: 5500 kcal/day, 796 kcal per meal (6 meals) + 720 kcal for pre-/post-workout
Protein: 270 grams/day; 35 g per meal (6 meals) + 60 g for pre-/post-workout
Carbohydrates: 692.5 grams/day; 95.4 g per meal (6 meals) +120 g for pre-/post-workout
Fat: 183.3 grams/day; 30.5 g/meal (6 meals)

Non-Training Days:
7 meals/day
Total Calories: 5500 kcal/day, 785 kcal per meal
Protein: 270 grams/day; 38.6 g per meal
Carbohydrates: 692.5 grams/day; 99 g per meal
Fat: 183.3 grams/day; 26.2 g/meal

Meal #
Meal 1

Amt.

Food Item

Protein (g)

Carbs (g)

Fat (g)

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

nonfat yogurt, plain, blended w/

Precision Protein
honey
flaxseed oil
low fat granola
almonds
pineapple juice

10.0
15.0
0.0
0.0
2.5
6.0
1.0

18.0
1.5
10.7
0.0
22.5
6.0
34.0

0.0
0.8
0.0
14.0
1.5
14.0
0.0

34.5

92.7

30.3

9.0
5.0
10.0
10.0
1.0

39.0
26.0
4.0
14.0
14.0

3.0
1.0
16.0
10.0
0.0

Meal 4 Totals:

35.0

97.0

30.0

turkey breast
hard boiled egg
swiss cheese
baby spinach leaves
greenleaf lettuce
tomato
fat free ranch dressing
baked potato
tangerines
flaxseed oil
Meal 3 Totals:

14.0
6.0
8.0
1.0
0.0
1.0
0.0
6.4
1.0
0.0
37.4

0.0
1.0
2.0
2.0
3.0
5.0
16.0
48.0
19.0
0.0
96.0

1.0
5.0
8.0
1.0
0.0
0.0
0.0
0.0
0.0
14.0
29.0

30.0
0.0

3.0
60.0

1.5
0.0

30.0

63.0

1.5

30.0
0.0

3.0
60.0

1.5
0.0

30.0

63.0

1.5

33.0
0.0
3.0

75.0
0.0
17.0

7.0
14.0
10.0

36.0

92.0

31.0

20.4
6.4
0.0
1.0
0.0
0.8
5.0
0.0
0.0
33.6

6.4
48.0
1.0
5.0
0.0
14.3
9.0
16.0
0.0
99.7

1.1
0.0
3.0
0.0
11.0
0.8
0.0
0.0
14.0
29.9

20.0
1.0
0.5
0.5

0.0
2.0
6.0
4.5

1.3
0.0
0.0
0.0

Meal 1 Totals:

Meal 2

Meal 3

PreWorkout
Supp.
(Meal 4)

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

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

1 1/2 scoop
60 g

oatmeal, cooked
100% whole wheat English muffin
peanut butter
whole milk
cantaloupe

Precision Protein
dextrose

Pre-Workout Totals:

PostWorkout
Supp.
(Meal 4)

1 1/2 scoop
60 g

Precision Protein
dextrose

Post-Workout Totals:

Meal 5

1 pkg.
1 tbsp.
1/2 c.

Myoplex Mass
flaxseed oil
vanilla ice cream

Meal 5 Totals:

Meal 6

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

Citrus Baked Sole*

baked potato
sour cream
green beans
butter
blueberries w/
nonfat yogurt
honey
flaxseed oil
Meal 5Totals:

Meal 7

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

chicken breast, stir-fried w/

broccoli florets
sliced carrots
red bell pepper

Meal 7

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

soy sauce
olive oil
sesame seeds
steamed brown rice
red grapes
Meal 7 Totals:
Total Grams:
Total Kcals (P, C, F):
Total Kcals:
Macronutrient %
bodyweight:
g per lbs. of body weight:
Nutrient Goals/day:

*recipe

2.0
0.0
5.0
5.0
1.0
35.0

2.0
0.0
7.0
57.5
16.0
95.0

0.0
14.0
14.0
2.5
0.0
31.8

271.5
1086.0
5544.6
19.6%
270.0
1.0
270 g

698.4
2793.6

185.0
1665.0

50.4%

30.0%

2.6
692.5 g

0.7
183.3 g

Meal #
Meal 1

Amt.

Food Item

Protein (g)

Carbs (g)

Fat (g)

2 slices
1 tbsp.
1
1 c.
1 c.
1 tbsp.

Banana Protein Bread*

butter
medium banana
sliced strawberries
oatmeal, cooked
flaxseed oil

28.0
0.0
1.0
1.0
6.0
0.0

32.0
0.0
27.0
10.0
26.0
0.0

4.0
11.0
0.0
0.0
2.0
14.0

36.0

95.0

31.0

6.0
16.0
0.0
9.0
2.0
2.0
1.0

1.0
0.0
0.0
48.0
1.0
25.0
20.0

5.0
0.0
14.0
1.0
10.0
0.0
0.0

Meal 2 Totals:

36.0

95.0

30.0

grilled halibut filet

steamed brown rice
broccoli florets
butter
green leaf lettuce
tomato
olive oil vinaigrette
tangerines
Meal 3 Totals:

28.0
6.0
2.0
0.0
0.0
1.0
0.0
0.5
37.5

0.0
69.0
4.0
0.0
3.0
5.0
3.0
9.5
93.5

3.5
3.0
0.0
11.0
0.0
0.0
14.0
0.0
31.5

30.0
0.0

3.0
60.0

1.5
0.0

30.0

63.0

1.5

30.0
0.0

3.0
60.0

1.5
0.0

Post-Workout Totals:

30.0

63.0

1.5

sliced beef Eye-of-Round roast

rye crispbread
lentil soup
baby carrots
tabouli
almonds
tangerines
flaxseed oil
Meal 5Totals:

16.2
1.0
8.0
1.0
2.0
3.0
1.0
0.0
32.2

0.0
20.0
20.0
12.0
22.0
3.0
19.0
0.0
96.0

2.5
0.0
2.0
0.0
6.0
7.0
0.0
14.0
31.5

25.0
0.0
0.0
0.0
0.0
6.0

20.0
0.0
0.0
27.0
20.0
26.0

1.0
14.0
14.0
0.0
0.0
2.0

31.0

93.0

31.0

24.0
4.6
4.0
1.0
0.5
0.0

55.0
0.0
19.0
2.0
3.5
0.0

8.0
3.6
1.0
0.0
0.0
5.0

Meal 1 Totals:

Meal 2

Meal 3

PreWorkout
Supp.
(Meal 4)

1
4
1 tbsp.
1
1 oz.
1 c.
1 c.

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

1 1/2 scoop
60 g

large whole egg, scrambled w/

large egg whites
olive oil
100% whole wheat bagel (4")
cream cheese
orange juice
fresh pineapple

Precision Protein
dextrose

Pre-Workout Totals:

PostWorkout
Supp.
(Meal 4)

Meal 5

Meal 6

1 1/2 scoop
60 g

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

1 pkg.
1 tbsp.
1 tbsp.
1
1 tbsp.
1/2 c.

Precision Protein
dextrose

Myoplex Lite, blended w/

flaxseed oil
olive oil
medium banana
honey
dry oatmeal

Meal 6 Totals:

Meal 7

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

Herb Stuffed Jumbo Shells*

dry grated Parmesan cheese
100% whole wheat sourdough roll
broccoli
sliced zucchini
olive oil

Meal 7

1
1 tbsp.

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

*recipe

1.0
0.0
35.1

15.0
0.0
94.5

0.0
14.0
31.6

267.8
1071.2
5549.6
19.3%
270.0
1.0
270 g

693.0
2772.0

189.6
1706.4

49.9%

30.7%

2.6
692.5 g

0.7
183.3 g

Meal #
Meal 1

Amt.

Food Item

Protein (g)

Carbs (g)

Fat (g)

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

High Protein Apple Pancakes

butter
honey
almonds
low fat milk (2%)
Precision Protein
cantaloupe

18.0
0.0
0.0
3.0
6.6
10.0
1.0

60.0
0.0
16.0
3.0
9.0
1.0
14.0

3.0
11.0
0.0
7.0
3.6
0.5
0.0

38.6

103.0

25.1

19.0
18.8
2.5
1.0
0.0

42.6
5.4
22.5
27.0
0.0

6.8
2.7
1.5
0.0
14.0

Meal 2 Totals:

41.3

97.5

25.0

1
4
1 tsp.
1/2 c.
1/2 c.
1 tbsp.
1.5
1 c.
1 tbsp.

large whole egg, scrambled w/

large egg whites
olive oil
baby spinach leaves
sliced mushrooms
dry, grated Parmesan cheese
100% whole wheat bagel (4")
orange juice
flaxseed oil
Meal 3 Totals:

6.0
16.0
0.0
0.5
1.0
2.3
13.5
2.0
0.0
41.3

1.0
0.0
0.0
1.0
1.0
0.0
72.0
25.0
0.0
100.0

5.0
0.0
5.0
0.0
0.0
1.8
1.5
0.0
14.0
27.3

1 scoop
8 oz.
1/2 c.
1
1 tbsp.
4

Precision Protein, blended w/

low fat milk (2%)
dry oatmeal
medium banana
flaxseed oil
brown rice cakes

20.0
8.8
2.0
1.0
0.0
4.0

2.0
12.0
26.0
27.0
0.0
28.0

1.0
4.8
2.0
0.0
14.0
0.0

Meal 4 Totals:

35.8

95.0

21.8

3 1/2 oz.
1 c.
2 tsp.
1 c.
1
2 tsp.
1 c.
1 c.

grilled chicken breast

steamed brown rice
olive oil
broccoli florets
100% whole wheat sourdough roll
butter
fresh pineapple
sliced strawberries
Meal 5 Totals:

28.0
4.0
0.0
2.0
4.0
0.0
1.0
1.0
40.0

0.0
46.0
0.0
4.0
19.0
0.0
20.0
10.0
99.0

1.8
2.0
10.0
0.0
1.0
11.0
0.0
0.0
25.8

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

grilled halibut filet

baked potato
sour cream
green beans
green leaf lettuce
tomato
fat free ranch dressing
olive oil
pear
flaxseed oil
Meal 6 Totals:

28.0
6.4
0.0
1.0
0.0
1.0
0.0
0.0
1.0
0.0
37.4

0.0
48.0
2.0
5.0
3.0
5.0
12.0
0.0
25.0
0.0
100.0

3.5
0.0
6.0
0.0
0.0
0.0
0.0
5.0
0.0
14.0
28.5

96% lean ground beef

100% whole wheat hamburger roll
mayonnaise
catsup
shredded lettuce
sliced tomato
baby carrots
apple juice
raisins
sunflower seeds
Meal 7 Totals:

24.0
4.0
0.0
0.0
0.0
0.5
1.0
0.0
1.0
6.0
36.5

0.0
19.0
0.0
8.0
0.5
2.5
12.0
29.0
22.0
5.0
98.0

4.8
3.0
8.0
0.0
0.0
0.0
0.0
0.0
0.0
14.0
29.8

270.9
1083.6
5503.3

692.5
2770.0

183.3
1649.7

Meal 1 Totals:

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6

Meal 7

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

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

Chocolate and Banana Protein Bars*

low fat cottage cheese (2%)
low fat granola
medium banana
flaxseed oil

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

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

19.7%
270.0
1.0
270 g

50.3%

30.0%

2.6
692.5 g

0.7
183.3 g

Meal #
Meal 1

Amt.

Food Item

Protein (g)

Carbs (g)

Fat (g)

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

100% whole wheat bread

peanut butter
oatmeal, cooked
low fat milk (2%)
orange juice

6.0
10.0
9.0
11.0
1.3

26.0
4.0
39.0
15.0
16.8

2.0
16.0
3.0
6.0
0.0

37.3

100.8

27.0

6.0
20.0
8.0
1.0
0.8
0.0

1.0
0.0
55.0
27.0
15.0
0.0

5.0
0.0
8.0
0.0
0.0
14.0

Meal 2 Totals:

35.8

98.0

27.0

sliced beef Eye-of-Round roast

Swiss cheese
100% whole wheat pita, large
light mayonnaise
shredded lettuce
sliced tomato
black bean soup
tabouli
large apple
Meal 3 Totals:

19.5
8.0
4.0
0.0
0.0
0.5
6.0
2.0
1.0
41.0

0.0
2.0
19.0
1.0
0.5
2.5
20.0
22.0
29.0
96.0

3.0
8.0
1.0
5.0
0.0
0.0
2.0
6.0
0.0
25.0

32.0
1.0
0.0
5.0
0.5
0.8
0.0

0.0
48.0
0.0
41.0
2.5
7.5
0.0

2.0
0.0
8.0
2.0
0.0
0.0
14.0

39.3

99.0

26.0

7.5
0.0
20.0
0.0
1.5
4.5
4.0

13.5
0.0
2.0
16.0
36.0
4.5
28.0

0.0
14.0
1.0
0.0
0.0
10.5
0.0

Meal 5 Totals:

37.5

100.0

25.5

tuna
light mayonnaise
100% whole wheat flour tortilla - large
shredded lettuce
diced tomato
tomato, diced
baked tortilla chips
baby spinach leaves, tossed w/
green leaf lettuce
tomato
olive oil vinaigrette
pear
Meal 6 Totals:

28.0
0.0
5.0
0.0
0.5
0.5
3.0
1.0
0.0
1.0
0.0
1.0
40.0

0.0
1.5
30.0
0.5
2.5
2.5
23.0
2.0
3.0
5.0
3.0
25.0
98.0

0.0
7.5
5.0
0.0
0.0
0.0
1.5
0.0
0.0
0.0
14.0
0.0
28.0

21.0
6.4
8.0
0.0
4.0
1.0
0.0

0.0
48.0
22.0
0.0
19.0
14.0
0.0

1.5
0.0
0.0
11.0
1.0
0.0
14.0

40.4

103.0

27.5

271.3
1085.2
5538.4

694.8
2779.2

186.0
1674.0

Meal 1 Totals:

Meal 2

Meal 3

Meal 4

1
5
1
1
3/4 c.
1 tbsp.

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

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

large whole egg

large egg whites
bran muffin - medium
medium banana
pineapple
flaxseed oil

grilled chicken breast

baked yam
butter
corn
green beans
sliced strawberries
flaxseed oil
Meal 4 Totals:

Meal 5

Meal 6

Meal 7

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

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

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

nonfat yogurt, plain, blended w/

flaxseed oil
Precision Protein
honey
dried apricots
almonds
brown rice cakes

turkey breast
baked potato
green peas
butter
100% whole wheat sourdough roll
cantaloupe
flaxseed oil
Meal 7 Totals:
Total Grams:
Total Kcals (P, C, F):
Total Kcals:

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

19.6%
270.0
1.0
270 g

50.2%

30.2%

2.6
692.5 g

0.7
183.3 g