The following diet is intended for those who want to put on mass without adding a significant amount of bodyfat. The diet consists of approximately 2100 calories with a breakdown of 50% carbs, 35% protein and 15% fat. You may need to adjust the caloric content according to your own body type. Consult your physician before starting any nutritional program.
Meal One
1/2 cup oatmeal (dry) or cream of wheat (dry)
2 whole eggs
4 eggs, whites only
1 tbspn flaxseed oil
coffee or tea
Meal Two
Protein shake consisting of 37 grams of protein and 20 grams of complex carbs.
Meal Three
Large green salad
8 ounces lean fish, poultry or meat
1 cup brown rice or 3 ounces whole wheat pasta or 1 whole wheat bagel
Meal Four
Protein shake consisting of 37 grams of protein and 20 grams of complex carbs.
Meal Five
12 ounces green vegetables
8 ounces lean fish, poultry or meat
1 cup brown rice or 3 ounces whole wheat pasta or 12 ounces yams
