Moderate intensity High Intensity Day Very High Intensity Recovery Day	Breakfast	AM Snack	Lunch	Afternoon Snack (Before Workout)	Dinner	PM Snack
Day 1 or Mon	200-400 calories 2 Yoplait yogurts vitamins 100% juice	none	200-400 calories tuna salad on wheat granola bar 16oz 100% juice	none	300-600 calories Chicken or shrimp pasta, broccoli 16oz water or iced tea	none
Day 2 or Tue	200-400 calories 1 bowl of shredded wheat vitamins 100% juice	none	200-400 calories Turkey or ham w/Swiss on wheat 1 cup cottage cheese Flavored water	230 calories 8oz muscle milk	300-600 calories stir fry w/6oz beef 1 cup broccoli 16oz water or iced tea	none
Day 3 or Wed	200-400 calories 2 hard boiled eggs 2 slices blueberry bread vitamins 16oz milk	none	200-400 calories salad w/6oz grilled chicken 16oz water or fitness water	none	300-600 calories Pasta or mexican... s'thing w'red meat sauce 16oz water or iced tea	none
Day 4 or Thu	200-400 calories 1 bowl oatmeal or shredded wheat vitamins 100% juice	none	200-400 calories Turkey or ham w/Swiss on wheat 1 Yoplait yogurt 16oz 100% juice	230 calories 8oz muscle milk	300-600 calories 6-8oz baked chicken,  mashed potato, 1 cup broccoli, 16oz water or iced tea	none
Day 5 or Fri	200-400 calories 2 Yoplait yogurts vitamins 100% juice	none	200-400 calories Turkey or ham w/Swiss on wheat 1 cup cottage cheese Flavored water	none	300-600 calories Chicken or shrimp pasta, broccoli 16oz water or iced tea	none
Day 6 or Sat	200-400 calories 2 hard boiled eggs 2 slices blueberry bread vitamins 16oz milk	230 calories 8oz muscle milk	200-400 calories Lean sandwich or salad bar, 16oz accelerade	200-400 calories 8 oz accelerade 2 slices blueberry bread	300-600 calories 8oz beef, baked potato, baked beans or lima beans or lasagna/mexican - s'thing w/red sauce 16oz water or iced tea	200-400 calories protein shake w/wheat germ & sunflower seeds
Day 7 or Sun	200-400 calories 3 scrambled eggs, 3 slices whole wheat toast vitamins 100% juice	none	200-400 calories tuna salad on wheat granola bar 16oz 100% juice	none	300-600 calories 8oz beef, chicken or fish, rice or butter noodles, 1 cup cottage cheese or broccoli, 16oz water or iced tea	none

 

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Gaining Weight

This meal planner is a guide only. If there is something you do not like on the menu, replace it with something of similar nutritional value. On a day where you have high or very high intensity training, you should try to load up on carbs for your dinner meals... pasta or rice is a great source of "energy" carbs.

 

If you are trying to gain weight, you can expect to gain 1/2 - 1 pound of muscle per week. Once you begin following the suggested weight gain menu below, you can make adjustments based on how much weight you are gaining. I would suggest not gaining more than 1 pound per week... you only want to gain muscle, not fat. If you find that you are not gaining at least 1/2 pound a week, increase your weekly caloric intake 500 grams. If you find that you are gaining weight too quickly, decrease your weekly caloric intake by 500 grams.

 

Your weight gain goals need to be commensurate with your height and build. While charts are not necessarily the most scientific method of determining ideal body weight, it will give you a starting point. As we progress with the program you will learn more about BMI (body mass index) and body types which are methods that are a little more reliable. For now, use this guide to determine your "ideal" BMI. Use this chart to track your weight goals.

 

 

Based on what your current diet is, it might be challenging for you to consume the amount of food this plan suggests. Remember, this is a guide... if it takes you a couple of weeks to work up to it that is okay. On the lunch sandwiches, load them up with lean meats, cheeses and vegetables. Eat large enough portions that are commensurate with the suggested caloric intake at each meal. I did not include a morning snack because I am assuming most skaters will be in school or may find it difficult to break away at work. However, if you are able to consume a snack then, by all means do so.

 

Gain Weight Menu

 

Moderate intensity High Intensity Day Very High Intensity Recovery Day	Breakfast	AM Snack	Lunch	Afternoon Snack (Before Workout)	Dinner	PM Snack
Day 1 or Mon	300 - 500 calories 1 bowl oatmeal, 2 slices whole wheat toast, vitamins 16oz milk	none	300-500 calories tuna salad on wheat, 1 cup cottage cheese, granola bar 16oz milk	200 - 400 calories 8oz muscle milk or 1 PP&J sandwich w/16oz milk	500-700 calories Chicken or shrimp pasta, broccoli 16oz water or iced tea	300-500 calories protein shake w/wheat germ & sunflower seeds
Day 2 or Tue	300 - 500 calories 2 bowls of shredded wheat vitamins 16oz milk	none	300-500 calories Turkey or ham w/Swiss on wheat 1 cup cottage cheese, granola bar 16oz milk	200 - 300 calories 8oz muscle milk or 1 PP&J sandwich w/16oz milk	500-700 calories stir fry w/8-12oz beef 1 cup broccoli 16oz water or iced tea	300-500 calories protein shake w/wheat germ & sunflower seeds
Day 3 or Wed	300 - 500 calories 4 hard boiled eggs 2 slices blueberry bread vitamins 16oz milk	none	300-500 calories Lean sandwich, 1 bowl chicken noodle soup 16oz milk	200 - 300 calories 8oz muscle milk or 1 PP&J sandwich w/16oz milk	500-700 calories Pasta or mexican... s'thing w'red meat sauce 16oz water or iced tea	300-500 calories protein shake w/wheat germ & sunflower seeds
Day 4 or Thu	300 - 500 calories 2 bowls of shredded wheat vitamins 16oz milk	none	300-500 calories Turkey or ham w/Swiss on wheat 1 Yoplait yogurt 16oz milk	200 - 300 calories 8oz muscle milk or 1 PP&J sandwich w/16oz milk	500-700 calories 8-12oz baked chicken,  mashed potato, 1 cup broccoli, 16oz water or iced tea	300-500 calories protein shake w/wheat germ & sunflower seeds
Day 5 or Fri	300 - 500 calories 1 bowl oatmeal, 2 slices whole wheat toast, vitamins 16oz milk	none	300-500 calories Turkey or ham w/Swiss on wheat 1 cup cottage cheese, granola bar 16oz milk	200 - 300 calories 8oz muscle milk or 1 PP&J sandwich w/16oz milk	500-700 calories Chicken or shrimp pasta, broccoli 16oz water or iced tea	300-500 calories protein shake w/wheat germ & sunflower seeds
Day 6 or Sat	300 - 500 calories 4 scrambled eggs, 4 slices whole wheat toast vitamins 100% juice	230 calories 8oz muscle milk	300-500 calories Lean sandwich and salad bar, 16oz accelerade	200-300 calories 8 oz accelerade 2 slices blueberry bread	500-700 calories 8-12oz beef, baked potato, baked beans or lima beans or lasagna/mexican - s'thing w/red sauce 16oz water or iced tea	300-500 calories protein shake w/wheat germ & sunflower seeds
Day 7 or Sun	300 - 500 calories 1 bowl oatmeal, 2 slices whole wheat toast, 2 hard boiled eggs, vitamins 16oz milk	230 calories 8oz muscle milk or 2 yogurts	300-500 calories tuna salad on wheat, 1 cup cottage cheese or yogurt, 16oz milk	200 - 300 calories 8oz muscle milk or 1 PP&J sandwich w/16oz milk	500-700 calories 8oz beef, chicken or fish, rice or butter noodles, 1 cup cottage cheese or broccoli, 16oz water or iced tea	300-500 calories protein shake w/wheat germ & sunflower seeds