WEIGHT GAIN - 3800 CALORIES MEAL

MEAL 1 : BREAKFAST

4 EGGS WHOLE AND 4 EGG WHITES
2 CUPS COOKED STEALCUT OATMEAL

MEAL 2 : POST BREAKFAST

6 OZ CANNED TUNA /OR YOUR CHOICE OF FISH
4 SLICES WHOLE GRAIN BREAD
1 TB SPOON OF MAYONESE (FAT FREE)

MEAL 3: LUNCH

7 OZ LEAN GROUND BEEF/MEAT
1 CUP COOKED PASTA
1/4 CUP SPAGHETTI SAUCE
1 CUP SERVING ZUCCHINI

MEAL 4: POST LUNCH PRE WORKOUT

2 SCOOPS WHEY PROTEIN/ISOLATE WITH WATER
2 CUP REGULAR OATMEAL

MEAL 5 : POST WOROUT:

2 SCOOPS WHEY PROTEIN/ISOLATE WITH WATER
1 CUP BOILED RICE

MEAL 6 : DINNER

6 OZ CHICKEN BREAST/TURKEY
1 LARGE SWEET POTATOES
1 CUP SERVING BROCCOLI

MEAL 7: BEFORE BED

1/2 CUP COTTAGE CHEESE
1 CUP COOKED PASTA
1/4 CUP SPAGHETTI SAUCE


MEAL OF 3800 CALORIES, 350 GM PROTEIN, 440 GM CARBS, 69 GM FAT

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