Here’s an excerpt from John Berardi’s appetite for construction series…It should give you some ideas on meal combining. This meal plan would be for an athlete who has a normal metabolic rate and is looking for a minimum of fat gain. You have roughly 12 weeks to accomplish your goals. At this rate you’ll need to gain 2.5 lbs per week. Add in creatine and that’s an automatic 5-10 lbs.
Now, let’s get to the plan:
Meal #1 (650 calories – 56 protein, 84 carbs, 10 fat)
2 servings of oatmeal with 1 scoop of protein powder (about 20g of protein) mixed in 6 egg whites with veggies and 1 piece of fat free cheese
1 piece of flax bread
Meal #2 (660 calories - 70 protein, 7 carbs, 39 fat)
8-10 oz extra lean beef
1 scoop of protein powder in water
1 salad
1 tablespoon of flax, fish, or Udo’s Choice oil
Meal #3 (630 calories – 58 protein, 78 carbs, 10 fat)
2 servings of oatmeal with 2 scoops of protein mixed in
1 piece of flax bread
1 piece of fat free cheese
Meal #4 - Pre-Workout (660 calories – 70 protein, 7 carbs, 10 fat)
Same as meal #2
Meal #5 – During training (160 calories – 40 carbs)
1 serving of Gatorade powder mixed in 1 liter of water
Meal #6 – Immediately Post-Workout (420 kcal – 35 protein, 70 carbs)
3 scoops of Biotest Surge or 35g protein hydrolysate and 70g glucose/maltodextrin
Meal #7 – 90 minutes after Biotest Surge (730 calories – 50 protein, 110 carbs, 10 fat)
1 banana
1 cup of granola
1 scoop of protein
1/2 container cottage cheese
Meal #8 – (560 calories – 55 protein, 7 carbs, 35 fat)
1 can of salmon
1 salad
1 tablespoon of flax oil, fish oil, or Udo’s Choice
1 scoop of protein
The diet supplies about 5000 clean calories per day. Since you are already very lean and probably have a fast metabolism for now I would suggest you get a nice huge jug of whey protein powder (or GROW) mix a few scoops in with a gallon of whole milk and sip it down during the day. (This is in addition to your regular meals.) This will add quite a few calories to your day and get your protein intake up.