2 Responses

  1. Dennis Habern
    Dennis Habern at |

    Hi Alain:

    Greetings from Germany.

    I am a hard-gainer, and therefore, I am using your

    examples to complete a diet based upon 6 meals. I

    believe that in order to accumulate at least 10-15

    pounds of muscle, I need to ingest at least 3500-4000

    calories, daily. Here is my plan:

    0800- Meal 1

    A. 6 egg whites

    B. 1 yolk

    C. 1 cup oatmeal

    D. 1 scoop whey protein, milk, with 2 bananas
    _________________________________________________________

    1000 – Meal 2

    A. Chicken sandwich with lettuce, tomatoe on wheat
    _________________________________________________________

    1230 – Meal 3

    A. 1 cup brown rice

    B. 1 cup veggies

    C. 6 ounce chicken breast
    _________________________________________________________

    1530 – Meal 4 (pre-workout)

    A. Small grilled chicked salad

    B. Fruit cup or small bowl of fruit
    _________________________________________________________

    1900 – Meal 5 (post-workout)

    A. Whey protein shake with 2 bananas

    B. 1 cup oatmeal
    _________________________________________________________

    2100 – Meal 6

    A. 6 egg whites

    B. 6 ounce chicken breast

    C. 1 cup veggies

    What I am seeking, is a 7 day, pre-printed meal plan,

    based upon 6 meals, which will yield 3500-4000 calories

    so that I can gain 10-15 pounds of muscle. Therefore,

    feel free to make any suggestions. I maintain no real

    experience planning meals, although I am quite

    knowledgeable in my workout, working at least 2 muscle

    groups on the same day.

    I hope to hear from you in the near future.

    Thank you.

    Sincerely,

    Dennis P. Habern

    Reply
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