Sample 4300 Calorie Meal Plan


Meal One
Protein: 5-6 eggs whites and 5 slices of turkey bacon
complex card: Oat meal or Cream of Wheat or Rice
Simple carb: 1/2 grapefruit

Meal Two
Supplement: 2-3 scoops of meal replacement product (Mass 1000, Myoplex or Dymalean or similar product mixed with cold water or skim milk)
Simple Carb: Banana or apple

Meal three
Protein: 2 4-6 oz grilled chicken breast
Complex carb: 1 baked potato or yam or wheat pasta
Fibrous carb: I serving of green beans or spinach or broccoli or cauliflower or asparagus or peas (no corn)

Meal four
Supplement: 2-3 scoops of Meal Replacement Powder or pre-mixed shake or Mass Sports Drink or Myoplex MRP
Simple Carb: Banana, apple, grapes, tomato, 1/2 grapefruit, orange, pineapple

Meal five
Protein: 1 (8-10 OZ) serving lean red meat or other protein (can tuna chicken, any white fish, turkey, fresh ground turkey, egg whites)
complex carb: 1 serving ex. long grain brown rice or wheat bread or baked potato

Meal six
Optional
Protein: 2 servings of Whey Protein

Total calories: around 4300
Total protein: around 393 grams
Total carbs: about 500 grams
Total Fat: around 38-40 grams


To up these total even more you can add an additional protein shake about ealry am.I persoanlly wake up everyday at about 2am for a shake like clockwork.It really helps add to your daily macro count as well as keeping your body from going into a catabolic state overnight.

Of course,depending on your personal requirements you can add or subtract from this as needed.This is only a guidleine to start from.

NOW EAT EAT EAT!!