Lean Muscle Gain

Eat 5 - 6 days per week. Alter Protein type per meal & daily for variety. Only have Post-Workout on training days.

Meal 1 (Blender) Oats (g)

Banana
Whole Eggs
Milk (mls)
Protein Powder (g)
Frozen Berries (g)
Peanut Butter (g)
Creatine (g)

QTY

Protein

Carbs

Fats

Calories

72
1
3
200
30
80
15
5

7.56
1.00
19.50
6.60
27.00
0.56
5.30
0.00

43.92
27.00
1.50
10.00
1.13
9.68
0.98
0.00

5.76
0.00
15.00
7.20
1.13
0.32
7.50
0.00

235.80
98.50
218.25
126.20
122.06
39.00
92.11
0.00

0.00

0.00

0.00

0.00

Multi-Vitamin

Meal 2

Chicken or Tuna (g)

Pasta or Brown Rice (g)
Green Vegetables (g)

126
54
72

34.65
5.94
3.74

0.00
37.80
10.08

3.78
1.08
0.00

172.62
165.78
50.26

Snack

Protein Powder (g)

30

27.00

1.13

1.13

122.06

Almonds (g)

21.6

4.25

0.99

11.81

126.72

Meal 3

Chicken or Tuna (g)

Pasta or Brown Rice (g)
Green Vegetables (g)

126
54
72

34.65
5.94
3.74

0.00
37.80
10.08

3.78
1.08
0.00

172.62
165.78
50.26

Pre-Workout

Pre-Workout (g) - Approx.

Creatine (g)

10
5

2.80
0.00

0.40
0.00

0.00
0.00

12.60
0.00

During Workout

BCAA's (g)

10

0.00

0.00

0.00

0.00

Post-Workout

Protein Powder (g)

Carbohydrate Powder (g)
Creatine (g)
Glutamine (g)

30
30
5
5

27.00
0.00
0.00
0.00

1.13
30.00
0.00
0.00

1.13
0.00
0.00
0.00

122.06
105.00
0.00
0.00

Meal 4

Red Meat (g)

Pasta or Brown Rice (g)
Green Vegetables (g)

180
36
72

31.68
3.96
3.74

0.00
25.20
10.08

18.00
0.72
0.00

288.72
110.52
50.26

Before Bed

Protein Powder (g)

Peanut Butter (g)
Glutamine (g)

30
15
5

27.00
5.30
0.00

1.13
0.98
0.00

1.13
7.50
0.00

122.06
92.11
0.00

Total

288.92

260.98

88.03

2861.36

Ratio

45.29%

40.91%

13.80%

QTY

Protein

Carbs