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Iron Game
09-10-2017, 12:16 AM
Meal 1


-Two large cage free organic eggs


-One cup of egg whites


-One cup of oats dry


-Two slices of whole wheat or whole-grain toast


-One cup of fruit any kind






Meal 2


-6.5 and ounces of chicken breasts boneless and skinless


-1 tablespoon of coconut or olive oil


-One and a half cup of broccoli or mixed greens


- 1/2 cup black beans or brown rice






Meal 3


-One cup of Greek yogurt or cottage cheese


- 1/4 cup of nuts example almonds walnuts pistachios


-1/2 cup of chopped apple


- 4 oz deli meat turkey breast chicken breast roast beef


-two slices of whole grain ,sprouted grain or ezekiel bread






Meal 4


Post workout


This post workout meal can fit in any meal of the day adjusted accordingly to your workout schedule






-2 cups of skim milk ( want to limit fat intake post workout )


-Two scoops of whey protein


-One banana


-One glycemic piece of fruit mango pineapple (something very sugary fruit)






Meal 5






-8 ounces of lean meat lean beef pork or chicken


-One cup of mixed greens or 10 to 12 spears of asparagus


-One medium sweet potato


-1 tablespoon of coconut oil or olive oil


-1/4 cup brown rice






Meal 6


-1 cup berries. Straws, blues, razz, or mixed


- 1 cup cottage cheese


-1tbsp natural pb

Masher59
09-10-2017, 11:34 AM
An extra 40 grams of carbs from cream of wheat using water not milk for breakfast.

Meal 2 I would add 8-14oz of red potatoes.

Toss in a bagel with 2 table spoons of peanut butter on it for that post workout meal.

Meal 5 I use 2 table spoons of Almond Butter and 5oz of asparagus. And a full cup of rice. 8oz Ground Buffalo or 8oz 99% ground turkey or turkey loin.



I use whole milk when I'm trying to add weight but when I switch over to cut all dairy gets cut out of the diet.