Gold Standard Meal Plan : 3500 Calories

The strain on your body caused by lifting weights that are often two or three times your bodyweight is considerable. Then there's the nauseating burn caused by volume training (e.g. 10 sets of 10), the supercharged metabolic rate lasting for days, eating away at your energy and protein stores. The raging appetite that accompanies a strict, structured, and intense training session and the mammoth increase in energy and protein requirements that follows. If you fail to accommodate for these factors, you will not meet your training potential!

Time and cost are two of the main practicalities to consider when meeting nutritional requirements as high as 3500kcal. The labours involved in the preparation and actual consumption of such a vast quantity of food in a working day, and the expense of buying fresh, nutrient and protein-dense foods mean very high-calorie diets are not only equally as important as the training itself but can be equally as challenging. Let us help ease the pain!

Calories: 3500kcal
Protein: 262g
Carbohydrate: 353g

For a 90kg male, the following plan equates to:

> 39kcal per kg bodyweight
> 3g protein per kg bodyweight
> 4g Carbs per kg bodyweight


45g porridge oats with 350ml semi-skimmed milk (320kcal; 16.5g Protein; 42g Carbs)
2x scoops whey protein 200ml semi-skimmed milk + 150g (1/4 large 500g pot) natural low fat yoghurt + 1x Banana and blend (460kcal; 56g Protein; 38g Carbs)


2x boiled eggs (200kcal; 10g Protein)
1x Apple (46kcal; 11g Carbs)
2x Tangerines (50kcal; 10g Carbs)
40g Almonds (220kcal; 8g Protein; 7g Carbs)
200ml Fresh orange juice (100kcal; 1g Protein; 20g Carbs)


160g boiled chicken breast in 300ml made up chicken stock (146kcal; 32g Protein)
350g (1-1.5 cups) mashed sweet potato (300kcal; 4g Protein; 69g Carbs)
30g grated cheese (120kcal; 7g Protein)
100g Mixed vegetables (40kcal; 2g Protein; 6g Carbs)
50g Dark chocolate (265kcal; 3g Protein; 23g Carbs)


2x scoops Optimum Nutrition Gold Standard 100% Whey with 200ml semi-skimmed milk + 200g natural yoghurt + 50g smooth peanut butter and mix with Hand blender (560kcal; 51g Protein; 24g Carbs)


1x tin tuna in brine (140kcal; 34g Protein)
80g cooked wholemeal pasta (285kcal; 10g Protein; 59g Carbs)
Iceberg Lettuce (4-5 leaves) (10kcal)
1x slice granary bread made into croutons (100kcal; 4g Protein; 17g Carbs)
30ml Cider Vinegar
Black Pepper
200ml glass of whole milk (130kcal; 6g Protein; 9g Carbs)


2x rice cakes (60kcal; 1g Protein; 12g Carbs)
150g cottage cheese (100kcal; 16g Protein; 6g Carbs)
Black pepper