Weight loss and Weight gain meal plans.

[Mr.Mon]

To gain weight:
Goals:
Eat 3 meals a day, plus pre and post workouts.
Add calories in at every meal and snack through food and beverages.
Get more carbohydrate into your diet through cereal, rice, pasta, fruits, and vegetables to provide fuel for activity.
Cut down on fat in the diet and increase the protein and carbohydrate.

THE PLAN

BREAKFAST
Orange juice: large glass ( 12 ounces)
Cereal: A large bowl of Cheerios with granola added, skim milk
And a bagel or 2 slices of wheat toast with 1 TBSP peanut butter on each piece
OR
2 pieces of fruit
A glass of juice ( 12 ounces)
A breakfast sandwich of an English muffin
Scrambled eggs (2)
2 pieces of ham
2 slices of cheese

OR

A smoothie made with
1 scoop of protein powder
8 oz yogurt
12 oz skim milk
1 cup of frozen fruit

AND

A bagel with peanut butter

Eat something within 15 minutes of finishing your workout, EVEN if you are not hungry. If you exercise more than once a day, you need to eat something after every workout.

Choices:

A peanut butter and jelly sandwich and a sports drink
A container of yogurt with granola
A small bag of trail mix and Gatorade
A bar such as Balance, Power or Clif Bar and sports drink
This helps you to recover as well as increase weight.

LUNCH OPTIONS:
Subway 12 inch:
Chicken
Tuna
Steak
Ham and cheese
With baked chips and lemonade or juice to drink

Burger places:
A cheeseburger, and a grilled chicken sandwich
Small fries
Shake

OR
Grilled chicken salad with a baked potato and juice to drink

OR
A wrap with a salad and a shake

If you make food:

Bagel sandwich with turkey, cheese and fruit
Pasta with sauce, 2 pieces of chicken and a salad

OR
An omelet with 3 eggs, cheese, vegetables,
Hash browns
And 2 slices of toast

SNACK in the afternoon:
Banana with peanut butter ( 2 TBSP)
Trail mix with cereal, nuts, and dried fruit ( 1 cup or 2 handfuls)
Cheese and crackers
Large Bowl of cereal
Every time you eat, have something to drink that contains calories:

Juice
Low-fat milk
Lemonade
Sports Drink

DINNER
Protein always:
Half of the plate

Steak
Chicken
Fish
Pork
Turkey

With
Half the plate as rice, pasta, potato, corn

And then separately:
A salad
Or
Cooked vegetables
Or fruit

Seconds should be from carbs and meat
And to drink at dinner:
Milk
Juice
Lemonade
LATER AT NIGHT
To add some extra calories:
A large bowl of ice cream or frozen yogurt
A smoothie
A protein shake with ice cream added
A sandwich

This is a write up from an NFL trainers point of view which can be used for daily purposes also. I've seen this in use before and seen great results from this meal intake.
How To Gain Weight - Men's Health

This is a fat loss write-up mainly for lossing the bodyfat while keeping up performance during activities also written up by a NFL trainer. I have used something similar to this to loss weight and it works very well. Dropped 8 percent bodyfat in 2 months myself using this:

BREAKFAST CHOICES
A sandwich on:

Whole grain bread or English muffin

A scrambled egg

2 thin slices Ham or Canadian bacon

Lettuce/tomato

Very thin spread of mayonnaise (light mayo)



OR



A yogurt ( 150-200 calorie type) with granola added

A cereal bowl of fruit salad

And a slice of whole grain toast with a thin spread of peanut butter



OR



2 Scrambled egg quesadilla

4 eggs, scrambled with cheddar cheese

spread into 2 corn tortillas with salsa

and a banana



LUNCH:

Turkey and Provolone sub:

6-inch hoagie roll

mustard, ketchup, thin spread of mayo ( light)

one-quarter pound of turkey and 2 slices of cheese

WITH

A cup of coleslaw ( can buy the slaw mix and just add the Marzetti’s light dressing)

AND

Dish of cut up fruit



OR



Grilled chicken sandwich:

Grilled chicken breast

BBQ sauce

On a whole grain bun

With

Bowl of vegetable soup



OR



Tuna salad sandwich:

6 oz can of tuna ( water-packed) with light mayo, relish

spread on 2 English muffin halves,

top with 2 slices of cheese

broil until cheese melts

with

sliced tomatoes



OR



Pasta- 3 cups with sauce

With

A salad with a grilled chicken breast and go light on the dressing, 2-3 tablespoons at the most



AFTERNOON SNACK:

An 8 oz yogurt with granola



OR



A small bowl of cereal



OR



A smoothie with

8 oz yogurt

8 oz skim milk

one cup of frozen or fresh berries or a small banana

Blend together



DINNER
Meat of some kind:

Steak

Pork loin

Venison

Fish

Chicken



12 ounces ( three quarters of a pound) raw weight

Grilled

Broiled

Baked



With



2 cups of pasta or rice or potatoes- about one-third of the plate

and 2 cups of vegetables, rest of the plate- steamed, grilled



If you have seconds, vegetables only!



EVENING SNACK:

One of the following:

Popcorn- microwave snack sized bag

Yogurt with granola

Small bowl of cereal, like Raisin Bran, Kashi, Nutri Grain type


If you want to just lose the weight and change the way you eat for a normal daily lifestyle (the normal man jsut wanting to drop some pounds) check this out:

Breakfast
Pick one:
- Bowl of cereal
- Bowl of oatmeal
- 3 scrambled eggs
Add
- 1 piece of fruit
- Breakfast beverage

Pick one:
- Turkey sandwich
- Tuna sandwich
- PB&J sandwich
Add
- 1 piece of fruit
- Handful of almonds
- Water

Dinner
Pick one:
- Seared steak
- Chicken breast
Add
- 1 heaping portion
green vegetable
- 1 glass wine or beer

Bowl of cereal: 1.5 cups (2 servings) Shredded Wheat or Wheaties with 6 oz. 1 percent milk

Bowl of oatmeal: 1 cup instant oatmeal, unsweetened, with 20 blueberries

Piece of fruit: A medium apple, banana, or orange

Breakfast beverage: An 8 oz. glass of unsweetened orange juice, 1 percent milk, or a pint of coffee (that's a grande) with 1 sugar and 1 individual packet of cream. (Save yourself 27 calories by substituting calorie-free sweetener and a drop of skim milk.)

Turkey sandwich: 3 deli slices of turkey breast on whole-wheat bread with lettuce, tomato, and 1 tsp. Dijon mustard

Tuna sandwich: 1 can tuna, drained, mixed with 3 tsp. Dijon mustard on whole-wheat bread

PB&J sandwich: Peanut butter and easy-on-the-jelly on whole-wheat bread

Handful of almonds: 24-28 nuts

Heaping portion of green vegetable: An individual frozen package or normal-sized can of peas, green beans, or spinach

1 glass wine or beer: A 6 oz. glass of wine or a bottle of beer. Don't go nuts, here: Extra calories from alcohol can ruin your weight-loss plans

Seared steak: 1 medium New York strip steak, seared (click here to learn how)

Chicken breast: Boneless, skinless chicken breast, grilled (George Foreman or otherwise) with 1 tsp. BBQ sauce

This is you can't cook and need to eat out when on the run:
If you must eat out for breakfast…
McDonald’s: Egg McMuffin, no hash browns, Breakfast beverage
Burger King: Croissan’wich egg and cheese, no side, Breakfast beverage

If you must eat out for lunch…
McDonald’s: Option 1: Asian Salad with Grilled Chicken and Newman’s Own Low-fat Sesame Ginger Dressing
McDonald’s: Option 2: 6-piece Chicken McNuggets with 1 package BBQ sauce
Burger King: Option 1: Whopper Jr. (no mayo) with side garden salad
Burger King: Option 2: Tendergrill Chicken Garden Salad with Ken’s Light Italian Dressing
Wendy’s: Ultimate Chicken Grill Sandwich with side salad and medium iced tea

If you must eat out for dinner…
McDonald’s: Option 1: Asian Salad with Grilled Chicken and Newman’s Own Low-fat Sesame Ginger Dressing
McDonald’s: Option 2: 6-piece Chicken McNuggets with 1 package BBQ sauce
Burger King: Option 1: Whopper Jr. (no mayo) with side garden salad
Burger King: Option 2: Tendergrill Chicken Garden Salad with Ken’s Light Italian Dressing
Wendy’s: Ultimate Chicken Grill Sandwich with side salad and medium iced tea

Hope this write up helps

[mistajdm]

nice write up



but will it work even tho you have a fast metabolism?

[sliverJDMek]

thankx this is good info i've 150lbs for like 5 years and always wanted to gain weight lets see if it works

[L~~C~~]

I will save this for after September ...in the meantime I know an even easier way to gain 17 pounds in 6 months......

[Pootie]

dudeeee . i been trying to gain weight for like a year now..

i eat pasta like 2-3 times a day... drink a lot of juice...WIC juicey juice FTW!!

peanutbutter

and only gained like 5 lbs...i am really active tho. with a veryy high matabolism!!

what can i do to counter balance the fast motabolism and still gain some weight


i eat n go right to sleep alllll the timeee!!!!!! still NO BUENO!!

HELPPP!!

im 140lbs now..with like 5-6% body fat!

i'll be happy with like 155lbs with like less than 10% bodyfat!!

tone up a bit!!

[mistajdm]

Originally Posted by Pootie

dudeeee . i been trying to gain weight for like a year now..

i eat pasta like 2-3 times a day... drink a lot of juice...WIC juicey juice FTW!!

peanutbutter

and only gained like 5 lbs...i am really active tho. with a veryy high matabolism!!

what can i do to counter balance the fast motabolism and still gain some weight


i eat n go right to sleep alllll the timeee!!!!!! still NO BUENO!!

HELPPP!!

im 140lbs now..with like 5-6% body fat!

i'll be happy with like 155lbs with like less than 10% bodyfat!!

tone up a bit!!

haha WIC juice FTW!

same here. yo i eat and like 5 min later im taking a shit

[Mr.Mon]

bump.

[Pootie]

Originally Posted by JdMoN

bump.

da hell u bumping for.. HELPPP meeee!!!

damn tireflipper~! no bueno!

[Mr.Mon]

Originally Posted by Pootie

da hell u bumping for.. HELPPP meeee!!!

damn tireflipper~! no bueno!

read the article i posted. It teaches you how to eat. I know you dont eat enough. Just eat, theres not much else you can do and take a weight gaining supplement.

[JKLgoddessDG]

BUMP summer is right around da corner 4 people who wanna lose weight..... good info....