T Nation

How Is This Mass Gaining Plan?


#1

Bodyweight: 190/195 lbs
Looking to gain.

Maintenance is around 4k kcal

Breakfast:
4-6 egg whites with 2 whole eggs
1 serving oats with whole milk
1 banana
525 calories, 38 g protein, 59 g carbs, 15 g fat

Lunch:
8 oz chicken breast
2 cups pasta
3/4 cup broccoll
700 calories, 60 g protein, 83 g carbs, 13 g fat

Pre workout:
(One hour before training)
1 cup fat-free cottage cheese
4 slices rye toast with 2 Tbsp. grape jam
532 calories, 35 g protein, 89 g carbs, 4 g fat

Post workout:
Whey-protein shake (two scoops mixed with water)
1 cup rlce with 4 Tbsp. raisins
549 calories, 45 g protein, 91 g carbs, 2 g fat

Snack:
(Turkey sandwich)
2 slices whole-grain bread
2-3 slices fat-free cheese
3-4 slices deli turkey breast
Mustard and fat-free mayo
316 calories, 36 g protein, 34 g carbs, 4 g fat

Dinner:
1 chicken breast (7-9 oz.)
1 yam or normal jacket potato
1 cup broccoli, corn and carrots
603 calories, 69 g protein, 61 g carbs, 7 g fat

Also with each meal i have a glass of milk, totals 2 litres throughout the day which is 2400 calories and 128g protein, and 130g fat.

Total calories: 5625
Protein: 411g
fat: 175g

I want to replace the cottage cheese though, any suggestions?

Thanks


#2

Height? Body comp?


#3

this is just my opinion, but personally I think if your maintenance cals are around 4k and you're taking in over 5k that's a big initial increase that would probably have you gaining more fat mass than lean mass. If I were you I'd start with a smaller increase (somewhere around 300-500), track your results and go from there.


#4

Thanks for the replies,

height is 5ft 10"


#5

Body Comp? Can you post a pic?

How do you know what your maintenance is? Have you been taking in 4k consistently for a month and had your weight stay the same?