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 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

Breakfast

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)

Mid-Morning

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)

Lunch

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)

Mid-Afternoon

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)

Evening

1x tin tuna in brine (140kcal; 34g Protein)
80g cooked wholemeal pasta (285kcal; 10g Protein; 59g Carbs)
Iceberg Lettuce (4-5 leafs) (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)

Mid-Evening

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

 

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About the Author

Job Role Qualified Dietitian and Sports Nutritionist Qualifications BSc (Hons) Sports Science | BSc (Hons) Dietetics Tom has always participated in sport both recreationally and competitively which led to an unquenchable thirst for information on anything health, nutrition and fitness. After leaving school Tom went on to play for a football academy during which time he studied Sport and Exercise Science. From here he went on to study a BSc (Hons) Sport Science at UEA followed by his second BSc (Hons) degree, this time at the University of Hertfordshire studying Dietetics. Tom has worked in the fitness, educational and clinical nutrition industry starting out at David Lloyd Health and Leisure Clubs. He then went on to work as a Dietitian (RD) in the NHS, during which time he conducted clinics for healthy eating, weight loss and weight gain, as well as specialised consultations on Diabetes, IBS and Coeliac disease to name a few. He has vast amounts of experience at devising diet plans and supplement regimens, as well as working in the community with schools and competitive athletes. As Head Nutritionist and Supplement expert at Discount Supplements Tom is here to provide current and evidence based health and nutrition information to help you reach your health and fitness goals!
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