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Hardgainer Meal Plan on a Budget


It needs to be assumed that you are already training hard on a regular basis and getting plenty of good quality sleep. The ultimate objective when eating correctly for muscle gain is to have up to 7 meals a day. It is going to take some planning to be able to do this correctly like walking out your door with 5 prepared meals in your gym bag takes time and effort.

Although the meal plan listed below is seven meals it can start with three and then one added each week. Just like the progressive resistance you do in the gym, your results for fat-loss and muscle gain come from consistency and routine. Your body looks the way it does because of what you eat every day and not what you eat once a week.

The budget limitations are also going to be assumed to be able to afford the basics like a cheap whey protein. Purchasing fresh and unprocessed foods wherever possible is also to be assumed. The following diet will help you gain muscle if you are training regularly.

Meal #1- Breakfast: 6am - 8:00am
1 scoop Whey Protein powder 50g Protein
Oatmeal, sugar-free cereal or grits with 40g Carbs
Glass of Milk for 10 more grams of Protein
Meal #2-Snack: 10:00am - 11:00am
Peanut Butter Sandwich 15g protein plus 4g carbs and 20g fat
Meal #3-Lunch: 1:00pm - 2:00pm
1 cup or 50g protein Fish, Chicken or Beef
1 cup of rice/potatoes 40g carbs
1 cup of Vegetables 20g carbs, 10g fiber
Meal #4-Snack: 4:00pm - 5:00pm
Peanut Butter Sandwich 15g protein, 40g carbs, 20g fat
Banana 10g carbs
Workout: 5:00pm
Meal #5-Post-Workout: 6:00pm
1 scoop Whey Protein powder 50g Protein
2 tablespoons Waxy Maize or Dextrose = 15 grams carbs
1/2 cup of Rolled Oats 30g carbs
Meal #6-Dinner: 8:00pm - 9:00pm
1 cup or 50g protein Fish, Chicken or Beef
1 cup rice/potatoes 40g carbs
1 cup of Vegetables = 20g carbs and 10 grams of fiber
1 glass of Milk = 10 grams of protein
Meal #7-Before Bed Snack: 11:00pm
Whey Protein Shake only if you already are over 200lbs and want to increase 1 cup of fat-free cottage cheese = 50g of Protein

The total amount of protein for the day when following this diet is 260 grams with 335 grams of carbohydrates and 55 grams of fat.

For the best hardgainer workouts get the new HITMAN High Intensity Training Manual.


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