Saturday, February 23, 2013
Ultimately everyone has a different metabolism and caloric needs. Below are a few examples, and good
starting points this is based on the average, so the best method is to monitor your eating habits and
make sure you are getting enough of the right foods. Best way to build a plan specific your needs is to
visit Max Muscle, and speak with one of our Certified Sports Nutrition Coaches, to push yourself to the
next level.
Meal 1: Typically Breakfast
• 3‐4 eggs, boiled scrambled or fried in olive oil, (egg whites or egg substitute are OK). Throw in some veggies, broccoli, etc.
• 1 or 2 slices of whole wheat toast, or high protein whole grain bread.
Note: if you are trying to lose weight, then eat only 1 slice of high protein grain bread with a light canola or olive oil spread.
• Apple, orange or fresh fruit
• 8 ounces milk or soy milk
• OR, instead of cooking try this healthy shake: 12 ounces milk or soy milk,
1 banana, ½ cup strawberries or any frozen berry, 3‐4 scoops Gourmet
Gainer, ½ serving or ounce of Ultra 100 Liquid Vitamin, ½ cup of ice.
Blend and enjoy a powerful shake with 35 plus grams of protein, carbs and more than 100 nutrients! Note: You can replace the milk with juice,
Meal 2: Typically a School Snack around 10am
• Protein bar, such as Max Crunch Bar or something around 20g of protein.
• OR, 16oz milk
• OR, any snack with 15g or more protein
Meal 3: Typically Lunch 12pm
• Chicken, turkey or ham sandwich: The key here is to get mom or the lunch lady to give you at least 4‐5 ounces of meat in that sandwich and a slice of cheese. Light mayo or olive oil mayonnaise.
• OR, if you don’t like those types of sandwiches try a high protein peanut butter sandwich on high protein whole grain bread.
• 10 or so baby carrots or carrot sticks
• Small bag or serving of Sun Chips or a healthier type of chip with some grain and fiber
• 8‐12 ounces of milk or soy milk or water
Note: If you are trying to add more calories and still hungry at lunchtime, try adding another ½ sandwich.
Meal 4: Typically an after School Snack around 3pm
• Protein Shake, 3‐4 scoops of Max Gourmet Gainer, 8‐12 ounces milk or soy milk, banana or berries (½ cup) or both, ½ cup ice and blend. Feel free to try chocolate, peanut butter and banana or any other flavors and tasty ingredients that you like!
• OR, protein bar, such as Max Crunch Bar or something around 20g
of protein.
• OR, any snack with 20g or more protein
Meal 5: Typically Dinner around 6:30 or 7pm
• 4‐6 ounces of lean meat (chicken, steak, lean burgers, turkey meat etc)
• 1 or more cups of veggies such as, broccoli, green beans, snap peas, zucchini, carrots, corn etc. And/OR, a dinner salad.
• 1‐1 ½ cups pasta and/or rice. OR a large serving of both. Mashed potatoes, wild rice, hummus, and other similar foods can be substituted here.
• 8 ounces of milk, soymilk or water
• 2 slices of whole grain bread or high protein grain bread. Note: if you are trying to lose weight, then eat only 1 slice of high protein whole grain bread. If desired, use a light canola or olive oil spread.
Meal 6: Typically a snack around 10 or so The general idea for this snack is to elevate your nitrogen one last time before going to bed. You typically want to minimize the calories while adding 20 grams or so of protein before bed.
• Protein bar, such as Max Crunch Bar or something around 20g of protein.
• OR, a light shake of 8 ounces of milk or water, ½ scoop of Max Muscle protein, frozen berries are very low in calories and can make your shake taste great, or ½ cup of ice.
• OR, If you are trying to gain weight and need additional calories, try this higher calorie shake. 2‐3 scoops of Gourmet Gainer, frozen berries or a banana or both, 1 scoop of ice cream, 8‐12 ounces of milk, water or soy milk, ½ cup of ice. Blend and enjoy.
• OR, any light snack with 15g or more protein
starting points this is based on the average, so the best method is to monitor your eating habits and
make sure you are getting enough of the right foods. Best way to build a plan specific your needs is to
visit Max Muscle, and speak with one of our Certified Sports Nutrition Coaches, to push yourself to the
next level.
Lean Muscle Weight Gain Diet
This Sample diet is between 2,500 and 3,000 calories
Meal 1: Typically Breakfast
• 3‐4 eggs, boiled scrambled or fried in olive oil, (egg whites or egg substitute are OK). Throw in some veggies, broccoli, etc.
• 1 or 2 slices of whole wheat toast, or high protein whole grain bread.
Note: if you are trying to lose weight, then eat only 1 slice of high protein grain bread with a light canola or olive oil spread.
• Apple, orange or fresh fruit
• 8 ounces milk or soy milk
• OR, instead of cooking try this healthy shake: 12 ounces milk or soy milk,
1 banana, ½ cup strawberries or any frozen berry, 3‐4 scoops Gourmet
Gainer, ½ serving or ounce of Ultra 100 Liquid Vitamin, ½ cup of ice.
Blend and enjoy a powerful shake with 35 plus grams of protein, carbs and more than 100 nutrients! Note: You can replace the milk with juice,
Meal 2: Typically a School Snack around 10am
• Protein bar, such as Max Crunch Bar or something around 20g of protein.
• OR, 16oz milk
• OR, any snack with 15g or more protein
Meal 3: Typically Lunch 12pm
• Chicken, turkey or ham sandwich: The key here is to get mom or the lunch lady to give you at least 4‐5 ounces of meat in that sandwich and a slice of cheese. Light mayo or olive oil mayonnaise.
• OR, if you don’t like those types of sandwiches try a high protein peanut butter sandwich on high protein whole grain bread.
• 10 or so baby carrots or carrot sticks
• Small bag or serving of Sun Chips or a healthier type of chip with some grain and fiber
• 8‐12 ounces of milk or soy milk or water
Note: If you are trying to add more calories and still hungry at lunchtime, try adding another ½ sandwich.
Meal 4: Typically an after School Snack around 3pm
• Protein Shake, 3‐4 scoops of Max Gourmet Gainer, 8‐12 ounces milk or soy milk, banana or berries (½ cup) or both, ½ cup ice and blend. Feel free to try chocolate, peanut butter and banana or any other flavors and tasty ingredients that you like!
• OR, protein bar, such as Max Crunch Bar or something around 20g
of protein.
• OR, any snack with 20g or more protein
Meal 5: Typically Dinner around 6:30 or 7pm
• 4‐6 ounces of lean meat (chicken, steak, lean burgers, turkey meat etc)
• 1 or more cups of veggies such as, broccoli, green beans, snap peas, zucchini, carrots, corn etc. And/OR, a dinner salad.
• 1‐1 ½ cups pasta and/or rice. OR a large serving of both. Mashed potatoes, wild rice, hummus, and other similar foods can be substituted here.
• 8 ounces of milk, soymilk or water
• 2 slices of whole grain bread or high protein grain bread. Note: if you are trying to lose weight, then eat only 1 slice of high protein whole grain bread. If desired, use a light canola or olive oil spread.
Meal 6: Typically a snack around 10 or so The general idea for this snack is to elevate your nitrogen one last time before going to bed. You typically want to minimize the calories while adding 20 grams or so of protein before bed.
• Protein bar, such as Max Crunch Bar or something around 20g of protein.
• OR, a light shake of 8 ounces of milk or water, ½ scoop of Max Muscle protein, frozen berries are very low in calories and can make your shake taste great, or ½ cup of ice.
• OR, If you are trying to gain weight and need additional calories, try this higher calorie shake. 2‐3 scoops of Gourmet Gainer, frozen berries or a banana or both, 1 scoop of ice cream, 8‐12 ounces of milk, water or soy milk, ½ cup of ice. Blend and enjoy.
• OR, any light snack with 15g or more protein
