Sample 3,500 Calorie Muscle Building Diet Plan For 180lb Man

[01dragonslayer]

This muscle building diet is best suited to a 180 pound man who works out in the evenings. The meals are not set in stone, you can see I have listed a few options for your main meals.

Meal	Food	Protein	Calories
Meal#1 7:00	30 grams of whey protein taken with water. 30mins later, omelette using 2 full eggs and 4 egg whites and two pieces of brown toast. 1 glass of 100% orange juice.	60g	550
Meal#2 10:00	Weight gainer shake which includes 40 grams of protein, 40 grams of pure carbs and 5 grams of creatine. Two whole large bananas.	45g	400
Meal#3 1:00	150 grams of either lean beef, skinless chicken or tuna. Wholemeal bread or brown rice. Salad and one piece of fresh fruit.	35g	500
Meal#4 4:00	Weight gainer shake which includes 40 grams of protein, 40 grams of pure carbs and 5 grams of creatine. 3 low fat biscuits.	40g	500
WORKOUT
Meal#5 6:00	Post workout shake. 40 grams of whey protein, 25 grams of dextrose and 5 grams of creatine.	40g	350
Meal#6 7:00	Post workout meal. 150 grams of lean beef, chicken or fish. Brown rice and green vegetables.	40g	550
Meal#7 10:00	Before bed protein injection. 30 grams of whey protein taken with water. (You may take casein protein before bed if you want slow absorption protein)	30g	160
	Totals:	270g	3510