Great meal plan that dose not look two hard to follow. I used to skip breakfast all the time and have noticed that since having it i have gained more weight

Hi Vince,

Great meal plans bro!!!

Just want to know. I’m training 5:30am, what should I have pre workout.

Thanks

Lourens.

Thanks for the meal plans Vince! Just wrote a post on my blog giving you props and pointing my readers over to your page.
http://www.dudewheresmymuscle.com/free-meal-plans...

That is one torcherous post to get through on a XFLD fast day.

Skipping breakfasts is a criminality against your body )))

As for meal-plan, I'd add more veggies, lunch is really missing them, I always concern about acid-alkaline balance. Well, Vince is going to tell about some supplement later so I know it will be couple of alkalizing ones ;)

2 slices of whole wheat bread only? it only has like 27grams of carbs. i take 6 slices with natural peanut butter. at least then catching up with carbs for the rest of the day would be easier when you're running short on time or so.

It is an awesome plan Vince but I am a vegetarian. What would you suggest for me?

What do you have with the oatmeal and protein powder? Low fat milk or water or both

PERFECT … Man no one can beat u in this game .. I think you should know that .. Ah well Probbly U already do ;)

A question … When you say Blend the Oat meal with the protien shake ? Do i cook the oatmeal with milk first and then blend it with my protien shake OR ????????

Vince , please post something for the vegetarians

With highest certanity, it's supposed to be raw when you mix it/blend it with your shake. From what I've been told, un-cooked oatmeal also has a higher GI than cooked, making it a better choice for pre/post workout compared to cooked oatmeal porridge (which is a good alternative for breakfast as displayed above)

He probably means raw oatmeal…..he's given this tip before

loving this vince!

the double breakfast. how much time between Bfast #1 and Bfast #2?

What training program to use with tis meals?

Can you substitute the raspberry jam with other jam?

Vince,

You hit the nail on the head with this one. When most people want to "bulk up" and build muscle, they think the key is just to get as many calories in them as possible. When adding muscle, you have to be just as strict about the quality of the calories as when you're burning fat.

By the way, cottage cheese before bed is one of my favorites!

Chris

Dear Vince,

Is a meal plan like this suitable for upside-down training, or does the meal plan have too many calories for the UDT routine?

What would an example meal plan be for a thin 120 lb 5'6'' female look like who wants to gain lean mass? I'm new to the site.
Thanks

Hey Vince,
Liking the meal plans, they look damn good. However, I am allergic to all nuts, except peanuts. What would you recommend instead of the almond butter? And also the mixed nuts on the pre bed snack? Thanks

Dear Vince,
Thanks a lot for sharing with us these information, you always motivate and make us do our best to reach our goal. I got a question considering the breakfast meal, I can't find a good recipe to cook oatmeal, can you please provide us with a good recipe to cook oatmeal for breakfast?
Thanks again Vince, I really appreciate your time : )

Hi..i'm using my son's email to chat with you..I'm 64 years old..i've been weight training for 27 years now..i'm 5'5" and weight in at 170 lbs..I did manage to get a few aches and pains over the years..i learned to work arround them with less injury…In all the years of training i never did achieve more than a 13 inch bicep..Now for me..i'm ok with that..But i did go from a 32 inch waist to a 34..it has been 5 years now..I watch what i eat i count calories and fats and protein..But nothing is changing..i also do 30 min.treadmill 5 days a week so my question is..how do i trim my waist line ..Oh..i am retired and i don't smoke..Any advice would be appreciated..Thank you……Hank…

So if I blend the oatmeal in my shake widout it being cooked .. Not a problem right ?

and one more thing . are there diffrent types of oatmeals ?

You the man Vince!

Great plan and completely do-able.

All the best

HI Vince,

This looks like a good plan however I have two questions 1) How does someone who works out in the morning incorporate the extra pre and post work out meals… That seems like a LOT of food in the morning and maybe not very manageable for those who need to get to work on time. 2) For females, I am guessing we eat less… any suggestions for a serving size for someone 120?

Thanks!

Hey Vince,

This meal plan looks great..def more cost effective than the ones with nnmb…what about milk & yoghurts…should I still eat them or change to this…thanks!

Ian

I mean how about peanut butter instead? I hate all those berry jams

Hey Vince thanks for taking your time posting this kind of information to us. I have 2 questions about this plan meal:
1. i’m a 64kgs guy and making numbers i need 2800-3080 calories to put some weight on me. Do i have to follow this meal plan with the same amounts of food as it is mentioned?
2. is it possible to change the 5 chocolate/caramel rice cakes for another type of food than full the same amount of nutrients? kind of difficult for me to get them
Thanks a lot.

Thanks a lot for your reply : )
I will definitely get it as soon as possible. Thanks again.
Sincerely,
Raja K

Hey Vince, the Muscle Building Diet Plan is precise and takes the guess work out of an other wise daunting task!
For my first breakfast I drink a green smoothie, it consists of blending 1 scoop of Garden of Life, perfect food, a fist full of fresh greens( change up the greens every couple of weeks) a banana, 2 tbl sp.chia seeds, 2 tbl sp.hemp seeds, 2 raw eggs, 1/2 cup of apple juice and 1/2 cup of crushed ice. Right before the end of the blending cycle, add a scoop of Protein. Hope this is helpful!

yeah 6 slices of bread and trying to keep a six pack at the same time good luck! imagine when added up the sugar and carbs in the bread eventually it would be a six pack killer yeah you would be bulky but thats about it, you would go from bulky to fat.

Alright for vegetarians…. eat nuts and beans.. and lots of them 6 times a day and lift heavy case closed with that magical formula your guaranteed to gain weight

this seems good except you all dont worry about the protein shake "iso-smooth" just get any ordinary ass protein shake in you

Couple questions concerning the 4 wk/10lb gain. When you speak of raspberry jelly and cheese, do you mean SUGAR FREE jelly and FAT FREE cheese? Also, 2 FULL HEADS OF BROCCOLI? The pre-bed snack, your talking a FULL CUP of mixed nuts? Thats a MASS amount of fat right before bed?

Thanks,
Paul

Hey Vince, I am a skinny hardgainer 16 year old who goes to the gym and desperately want to pack the pounds. I eat 5 meals a day but seem to be gaining quite little weight. any advice on how to adapt to this mealplan.

Hey vince,
Great meal plan. I got a couple of questions tho. How much roughly gram wise is in a cup portion and also do you use milk with your cooked oatmeal or just water?

That's a heap of calories. Which is needed to build muscle I guess. My bodyfat is around 9% and I'm too scared to loose my abdomnals, I want to grow more but not gain fat. I have to get my head around eating that much! I try to Carb cycle but I still think i'm undereating. I'm lifting as heavy as I can with intensity and progression but its the Diet holding me back.

Hey Vince.

Does this meal plan need to base on one's weight also? I mean i am 160 pounds so can i also use this meal plan? Thanks in advance.

For the off day nutrition
Can i blend oatmeal , 6eggs , scoop of protien and almond butter in a shake ? wid low fat milk ???? and have it then

wud appreciate the help :)

u mean not even skimd milk ?

Definitely! You'll find the raw oatmeal will blend surprisingly well in a good blender, and you'll hardly 'notice' it in the blend… I have raw oatmeal in 90% of my morning shakes… try it and see!

Hey Vince,

Thanks for this brilliant diet plan! I'm making great progress and feeling amazing!! Just wondering whether there's a subsitute for cottage cheese? The stuff makes me feel ill everytime I have it…

Gerhard

Hey Vince,
Sorry for straying off topic, but I just discovered this website and its fantastic.
I'm allergic to eggs. Is there another substitute for eggs that I can use to get close to the target grams of protein?
-Sean

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Could you do Hiit cardio after breakfest one? And lift on the same day later on? how would post workout nutrition go for the hiit cardio after breakfast one and in general?

Thanks

In the morning, I always take only hamberger. But some month I want to test something I double my breakfast and result is I have more muscle than ever.

Thanks for the plan Vince…. quick question though, because of work, I train at 9pm… do I need to re-structure the meal plan accordingly? Appreciate your advice. Thanks.

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Hey Vince, do u got another option beside banana for post-workout carbs?
I just don’t like it that much.
Thanks.

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Isn’t 5 scoops of protein powder a bit much? Seems like most of the protein in that diet is powder. Is correct? Vince plase advise. Thanks!

Nice! I’ve been looking for a short meal plan like this for my daily diet. Thanks for posting.

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