Weight Gain Diet – 2000 Calorie Bulk Up Diet

By

Vince Del Monte, WBFF Pro Fitness Model, Certified Fitness Trainer
and Nutritionist and author of No Nonsense Muscle
Building.

While at a business event in Washington D.C. this past few days I was passing around my business cards, that just happens to have a picture of me shirtless. This typically leads into a battery of questions about how I train and what I eat (plus a few awkward looks).

I’ve discovered that bodybuilding nutrition advice is good, but not great. What is great is being told and shown EXACTLY what to eat, when to eat, how much to eat and how to cook it.  (The only thing I can’t do is cook it for you and feed it to you).

So over the next five days I am going to post five sample weight gain diets that range from 2,000 to 6,000 calories.

Feel free to ask questions about this bulking up diet and I’ll take your most popular questions and answer them in future posts.  The most popular question I suspect is, “How do I know how many calories to consume to gain weight?”

I would recommend a simple formula:  Your body weight X 15. This is a conservative bulk up plan.  If you wanted to bulk up more aggressively, go with your body weight x 18.

Sample HEALTH MASS PLAN – 2000 Calories

(taken from the pages of my Empowered Nutrition Mass Meal Plans at No Nonsense Muscle Building)

6:00 am Breakfast:
5 Eggs, whole
1 cup Mushrooms
1/2 cup Onions
1 cup Jalapeno peppers
1/2 cup Salsa
3 cups Tomatoes
1 tsp Olive, Flax, Hemp or Salmon Oils

35g P – 45g C – 9g F Calories: 401

9:00 am Snack:
2 cups Yogurt, plain, low fat
2 tbsp Almonds, slivered

28g P – 36g C – 6g F – Calories: 310

12:00 pm Lunch :
4 oz Chicken breast, skinless
2 slice Whole grain bread
4 tsp Mayonnaise

28g P – 36g C – 12g F – Calories: 364

3:00 pm Snack:
21 grams Protein powder
1 1/2 cups Yogurt, plain, low fat
1 cup Peaches, canned
1/3 cup Oatmeal

42g P – 63g C – 0g F – Calories: 384

6:00 pm Dinner:
4 oz Fish
1/2 cup Mushrooms
1/2 cup Onions
1 cup Tomatoes
1 1/3 tsp Olive, Flax, Hemp or Salmon Oils
2/3 cup Rice

28g P – 36g C – 12g F – Calories: 364

8:00 pm:
2 oz Cheese, low or non fat
1 cup Blueberries
6 Almonds, whole

14g P – 18g C – 6g F – Calories: 182

Total Daily Portions:
Protein: 175g Carbohydrates: 225g Fat: 45g Calories: 2005

Using my weight gain formula, this will be an ideal bulking up diet if you are 140-150 pounds and want to bulk up. Even though being in a caloric surplus is critical for gaining weight, you can still experience muscle growth by increasing the QUALITY of your nutrition before increasing the QUANTITY of your nutrition.

That means a 2000 calorie HEALTHY MASS PLAN will build more muscle than a 3000 calorie DIRTY MASS PLAN.  Get it?  So this 2000 calorie plan might be the solution for you if you’ve been relying on dirty nutrition to bulk up.

Vince Del Monte

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Comments

69 thoughts on “Weight Gain Diet – 2000 Calorie Bulk Up Diet

  1. The amount of fat here is pretty low. The recommended minimum ranges from 44 to 77 grams per day …and higher for women of reproductive age and those with special dietary needs. 45 is at the extreme low end . Plus fat offers a number of health benefits. Here are just a few:
    https://philmaffetone.com/benefits-of-dietary-fat/

    “Disease prevention and treatment. Increasing certain dietary fats has been shown to reduce the growth or spreading of cancer and improve recovery in heart disease. Many brain problems, including cognitive dysfunction such as Alzheimer’s disease, can also be prevented with fats”

    “Hormones. The hormonal system is responsible for controlling many healthy functions in our brain, muscles, throughout the metabolism, and elsewhere. The hormones produced in various glands (adrenals, thymus, thyroid, kidneys, etc.) are dependent on fat”

    “The brain. This organ is 60 percent or more fat. Without healthy fats, the brain cannot function normally”

    “Digestion. Bile from the gall bladder is triggered by fat in the diet, which helps aid in the digestion and absorption of important fats and fat-soluble vitamins.”

    With such a low dietary fat consumption…some of the above functions may be compromised, especially if this is continued long term. At least you should include a recommendation that people get their doctor’s advice prior to changing their diet.

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  2. Hello, i believe that i saw you visited my weblog thus i got here to “return the prefer”.I am trying to find issues to improve my site!I suppose its good enough to make use of some of your ideas!!

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  3. I think the admin of this website is in fact working hard in support of his web
    site, for the reason that here every stuff is quality based stuff.

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  4. Howdy Vince. I’m 30yrs old, 5’4″ and 120 lbs. I would like to gain at least 25 lbs in the next 5-6 months. I’m working f/t 9am-5:30 pm and p/t 6pm-11pm. My jobs are very active and I have no time to really work out. But i need a good meal plan to start somewhere. Any ideas would be appreciated 🙂

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  5. Guillermo Beltran November 8, 2010 at 5:34 pm - Reply

    Vincent I weight 250lbs, and I want a diet so I can cut the mass that I have and build more muscle and get leaner, what can I do

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  6. i drive a 18 wheeler 4 a living, i try 2 work out in the am 4 an hr, i do a side step lunge – a concentrated curl – split lunge – hammer cur, l do 7×10 reps sets, i was looking @ your 2000 bulking calorie plan but i'm skinny fat? like a bigger donut around the middle, i was thinking the carbs were a little high, i do take a whey protien powder,creatine, and amplified N.O. Loaded supplement, What can I do for the donut around middle.

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  7. I would like to know how to get rid of the belly over hang.
    I have been doing diet and exercise and also working out.
    I have lost 250 down to 212.
    But I still have the belly flab.

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  8. is this assuming that your exercising? so the average daily caloric expendtiture is 2000 calories for a 140-150 pound person that is exercising and to gain, one must eat 2500 calories?

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  9. Originally Posted By Joe JohnHey Vince…u got to help me out here…I had undergone this surgery where my intestines were re-arranged (When I was a kid, my intestines had toppled over and came out of place when I had performed a somersault). So I got this 6inches vertical scar right on my abs area. And I’m only 23. So personally I found that I am not able to build abs because of that scar. This scar is like a deep division and makes me appear like I have two stomachs. So what do I do?? Will I ever get abs…EVER in my lifetime?? Please help me out!!!

    And yeah, no one has told me yet wether this should be a problem or not…so is it a problem?? This scar?? Will it come in my way in building my abs??

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  10. Hey Vince…u got to help me out here…I had undergone this surgery where my intestines were re-arranged (When I was a kid, my intestines had toppled over and came out of place when I had performed a somersault). So I got this 6inches vertical scar right on my abs area. And I’m only 23. So personally I found that I am not able to build abs because of that scar. This scar is like a deep division and makes me appear like I have two stomachs. So what do I do?? Will I ever get abs…EVER in my lifetime?? Please help me out!!!

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  11. Hey Vince,
    I’m a big fan. Riddle me this! We all know to gain muscle mass you need a daily calorie surplus, but does this include days between workouts? Post-workout I feel like I’m replenishing my energy stores and providing my body with the energy it needs to grow. But on rest days (especially if it’s been 2 or 3 days since exercise) I get worried that my body doesn’t need as many calories and that I’m undoing my time at the gym. What do you recommend? Thanks!

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    • @Jon. You’re right. On non-training days you don’t need as many calories. Cut the workout shakes 100% but in my meal plans I have those cal days slightly lower.

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  12. ok you say to eat egg whites
    could someone tell me how to seperate the so I can eat egg whites

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  13. The information provided by you is really awesome. You have done a great job.

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  14. I have a problem with this diet…the more I ate, the more I loose weight because of my metabolism. Is a Hypersonic one!!. No matter how high in calories can be…does the same for me.

    Plus I don’t eat: Mushrooms, Onions,Jalapeno peppers Peaches, Blueberries & fish. Yup…. I’m not that easy

    Thanks for your time 😀

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  15. Hello there. I am also a vegetarian. It would be of great help if you could suggest some vegetarian meal plan! I eat eggs & milk products.

    Thank you!

    Regards,
    Angie

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  16. I also share the same problem as many people around have. I am also a vegetarian. It would be of great help if you could suggest some vegetarian meal plan!

    Thanking you in anticipation!

    Regards,

    Prayag

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  17. hey, Im 5’9″ and 150 lbs….i cant really follow this bc my food is limited to pretty basic foods, but I wanted to know how I can replace my stomach with muscle with just basic foods. i only have like cereal eggs yogurt and sandwhich supplies. pretty scarce.

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  18. Hay Vince just had a read of the diat sheet looks good i am only starting it today i will keep you posted on how i get on.

    Cheers
    Keith

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  19. how would i do it if i have school?

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  20. Hi,

    Is this a good diet to get lean on?

    I am currently 30kg overweight and to lose weight I need roughly 2000 calories a day, could this diet help me?

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  21. I would do this but when Im in school where not allowed to eat in class (bullshit) and my dad won’t but much of this cause he said it’s too expensive and buys snacks instead.

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  22. Im from south india can i know of indian food as u had metioned diet plan as we dont get such kind of food …

    bye
    vasu

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  23. This diet has only small calories, how fast I will see the result? how many pounds will I gain each week?

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  24. can i find some nutrition plan for 1800 Calories per day? or will this do?

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  25. HI Vince,I have been following your newsletter from past three months.I can definitely see results on my body,Thanx for your good advice man.You arre doing awesome job.
    Your fan,
    Sumi

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  26. when you say bulk up do you mean like your body? cause i dont want to be a body builder…. how do you define your bodytype?

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  27. Is there a different food plan if your trying to make muscle but also trying to have a six pack?
    is the sample 2000 weight gain plan good only for bulking up or is it also good for your abs?

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  28. It seems that the cost of food for the meal plans may be a problem for me. Is there a good meal plan that can reduce the costs on a weekly basis for the un-employed?

    I’m 160 and just started to work out again. I don’t have much fat on my body and am trying to bulk up and gain strength and mass.

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  29. Hey just had a question. i am male, 31 about 5ft 6.5 inches and weigh about 130 lbs. I have some bodyfat, especially around my stomach. Just wondering how much calories i should be eating a day, in order to loose bodyfat? I am using the p90x program, and they say I should be eating about 2160 calories based on the formula they gave me. I have seen some difference, but none really. I am in my 3rd week of the program, but my stomach hasn’t gone down that much. I think i need to lessen my calories, but need some professional advice. Thank you, Mike

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  30. Here’s my only thing- I’m not another hard gainer. I could gain weight easily if i wanted to. I’m 6″1 220lbs- my ordeal is that i wouldn’t mind being 220 if i was completely yoked, but in the process of getting fit i would actually like to lose weight I do want to gain muscle, but even more so i want to lose the fat and get into the single digits % wise- is it strictly caloric deficit or are there other things you’ve come across as far as losing the fat goes?

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  31. Thanks so much, but what about someone how wants to loose some fat and gain muscle what should they do for a caloric deficient diet.

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  32. Hey Vince, how about adding another meal plan to the 1400 calorie plan for women that includes the same meals as the 2000 calorie meal plan for men. Then add another meal plan to the 2000 calorie meal plan for men that includes the same meals as the 1400 calorie plan for women. A lot of us have both partners trying to be fit & healthy. It sure would be a pain to have to prepare 2 entirely different meals for each meal. I can do the number crunching myself, but a lot of people either can’t or won’t. And you are so right. When it comes to weight loss it doesn’t matter how healthy your food choices are if you are eating too much of them.

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  33. vince my man, i need your help. i need to put serious weight on, at the moment i weigh 9 and half stone anm im 22yrs old. i want to put on aleast 3stones in 3months and iv tried everything to do this but its just not happening, i take this supplement called cnp pro mass twice a day with milk which is supposed to put on weight but i cant see any difference. If anyone has any advice please feel free to email me, much appreciated thanks

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  34. Hi Vince,

    With reference to your HEALTH MASS PLAN – 2000 Calories, please advise what the amount of training per week should be.

    Thanks,
    Edison

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  35. hi this is anand ,19……6 feet tall and weighing 58 kgs..you meant to consume almonds…….do u mean to just consume them in liquid state just like that????ANd the problem i am a vegetarian …with egg as an exception….please mail me a proper diet with the above mentioned condition

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  36. vince im 28 yrs old and 6ft and about 130 lbs i hav just a bench dumbells and barbell at home with just 50 kgs in discs, would this weight be enough to work with to get results and can your program be done at home with just what i have and also i want to start shopping next week on new diet and what diet plan could you give me to really start making a difference as ive always been skinny thanks steve

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  37. That is a huge amount of protein per day,
    I heard people should not consume that much protein in a day if they were in the 120 lbs

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  38. Are people really gaining weight when they take their body weight times 15? I don’t consider myself to have a great metabolize but I’ve been cutting at my weight times 15 and rotating up to about 20 times my body weight every 5 days or so.

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  39. Also if there is a way to make my abs basically sculpted into my body to thx a bunch

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  40. Hey vince i am 150 lbs i cant lift bc of a fractuured vertbrea but pushups have been working fine i can now do 30 chest to the ground and 6 wide pullups i lost 30 lbs pf fat last year and now i only have 5 left how do i lose bc i can feel an 8 pack and c a 4 pack from far away but my arms and prcks r tiny how do i lose fat and gain muscle i am always hungry and always eat non stop and drink lots of milk can u give me a workout plan and eating plan to get huge by summer

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  41. hiya vince how r yah pal great web site loadsof whopper info thanks but vince is it possible 2 loss weight+put in on at de same time what i mean is bulk up but rip down what i mean is lose my little belly ???vince i wud train alot+wud b fairly strong+do loads of cardio play 4 a footie team+run in de gym+do weights +my deit wud be fairly gud veryfew carbs but can never lose my belly so any tips pal

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  42. had vince what advice do you have for me trying 2 gain some weight my goal is for april 1 2009 being 160bls and 6’1 37yrs old i want 2 be a 190bls and this is my meal plan breakfast 8am 6 eggs scamble 6 toast white bread 1 ensure high protein shake lunch1pm 2 turkey burger crinkle cut french fries 2 hamburger rolls ensure high protein shake 2 dole fruit cups 6pm dinner 2 chicken drumstick macroni and cheese i ear corn on cob 2 slices of bread 2 dole fruit cups ensure high protein shake that 4100 calories meal plan with my 4day workout plan sun shoulders tues back thurs chest fri legs with this plans will i get my goal of 190bls by april 1 2009 let me know what you think vince you can email me at [email protected] thank vince

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  43. Heya Vince,

    I am currently on your 2500cal/day plan and have been for the last 2 weeks. I feel starting off on this plan will enable me to hit the 3000, 3500 etc in the near future. I remember you saying that this was a smarter way to approach the diet rather than jumping straight into the 3500cal diet.

    Anyway, that being said I noticed that the ratio for protein/carbs/fat is always the same in all your meal plans .
    ie. 38% /47% /15% and this is approximate

    Is it important to get this ratio nailed on the head everyday because I tend to eat more fat throughout the course of the day and cut out the carbs. This is not intentional but would it be ok for me considering I jus want to put on weight.
    These fats I eat are healthy fats that come from olive oil and nuts etc and I have totally removed greaasy food from my diet.
    I strictly adhere to the 2500cal plan as much as my fridge permits me and thats why i tend to cut the carbs. This doesnt always occur btw.

    So to finalize because I feel this is a valid point;
    Is getting the correct ratio of P/C/F vital?
    Is it advisable to incorporate more fat into your diet if you want to put on weight or will this sobatage the the other nutrients?

    Thanks alot

    Tommy

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  44. Vince, the 2000 calorie break down looks good. I’m in the 145-150 range and i’m going for 175-180 as my ideal weight. i’m hoping this will help and i will have to make some concessions as i travel all day in my car, so having meals is a little tricky.

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  45. of “fat” that is. oops!

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  46. Hey Vince,
    Great advice like usual, but your calculation on the nutrient value is a little off on the breakfast. Even 5 “small” whole eggs have about 18.5 gms.
    just thought I would point that out, sorry. Rob T.

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  47. hello there that meal plan looks great

    im 6ft 5 170 pounds

    i know im going to have to suck it up im a picky eater and i guess i have to eat the onions and salsa and the peppers etc.. etc..

    i would just like to know i want to get a body like yours quick i understand it doeint happen in days and i know it takes work im planning on getting a bowflex because i dont like working out in a jym when i dont like my body in the first place

    how many caliories would i have to eat and how long does it take with working out evey day at night after work to get the body like you have

    if you can get back to me that would be great 🙂

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  48. g’day Vince ,.i have been following your step by step weight gaining and muscle building technique’s and have found them to be very useful indeed ,i can say that i was skinny as a rake and had very little to show for my efforts ,since i stumbled upon your success by accident… lucky …for me …and.. for the rest of you guy’s ,if you want to build your body to it’s fullest potential and if your complaining because of the diet well you’ll find that if you do all of what… Vince says ..then you’ll eat more then that!!!!… believe me .thank you Vince thank you ..Brendan

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  49. Vince,

    You sent this email just as I wanted to email you to ask you this. I have recovered from two shoulder surgeries. (Same shoulder) and I am back in the gym. I can lift again and have been lifting the past 9 weeks. I am lifting 3 days a week and doing cardio 3 days for 30 mins each session. However, I can pretty much do all exercises except Dumbell/Barbell Bench Press & Dips. My surgeon and physical therapist had me eliminate those for the rest of my life as they put too much stress on my shoulder joint. It sucks. I am restricted to using machines for my chest and I have to do all chest exercises with caution. After 9 weeks, I am still not getting the soreness in my chest that I get with all other muscles.

    With that in mind, I am 5’11, 165lbs with a 32″ waist. I was contemplating, do I work to remove more bodyfat, which will make me look skinnier make me look like I have more muscle indirectly? Or do I bulk up? I would personally like to look bigger and it was working for me prior to injury. My only concern is that I will not be able to make my chest as large as I would like if follow the bulk up diet considering I cannot lift like I was able to previously. I can work my arms, back, abs, lower body to the max. I have to be careful with shoulders/chest.

    So tell me, should I use your bulk up diet or a low calorie diet?

    Thanks!

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  50. What you think of this meal plan? Write me at [email protected] thanks.

    Example of daily menu:
    A selection has been given to help you devise your own menu.
    If you are trying to lose bodyfat, make smaller portions and choose selection ‘A’ where mentioned.
    Meal times are examples and times should be tailored to your working day.

    Everyone must eat breakfast

    (Choose one)
    • Egg omelette + cereal (or wholewheat toast)
    + still or fizzy mineral water
    • Tunafish, mayo, lemon juice, + 4 x Riveta
    + still or fizzy mineral water
    • Porridge oats, with soya or skimmed milk,
    + 1 x glass of Promax
    • 1 serving of Maximuscle Promax Diet or
    1 serving of Progain + 1 tsp of Creatine
    (+ Any supplements you are taking)

    11.00 AM (Meal 2)

    (Losing fat choose A,
    Gaining muscle choose B)
    A: Promax protein drink
    A: Small plain ‘live’ yoghurt e.g. Biogarde or
    Soya version
    B: 1 serving of Maximuscle Promax Diet
    B: Tuna, chicken, roast beef sandwich

    2.00 PM (Meal 3)

    (Choose one)
    • Avocado and chicken salad
    • Tuna fish style pasta – no cream!
    • Jacket potato + low fat cottage cheese
    or tuna (if avoiding milk produce)
    • Roast chicken breast + rice + vegetables
    • Small very lean steak + plain pasta (gravy)
    + vegetables
    • Poached salmon + rice + salad
    • 1 serving of Maximuscle’s Promax Diet
    (+ Any supplements you are taking)

    5.00 PM (Meal 4)

    (Choose one energy meal, 90 minutes
    before going to the gym. If you’re not
    going to the gym, you must still eat!)
    • Promax Diet / small chicken breast / salmon
    pasta dish / high protein sandwich /
    Recovermax

    6.30 PM Train – Finish 7.30 PM
    7.45 PM (Meal 5)

    Immediately after training meal, within
    15-30 minutes (choose one)
    • 1-2 x Bananas / Viper Energy Drink /
    Recovermax / Progain serving
    (If not training, then this would be a meal
    similar to meal 3)

    9.00 PM (Meal 6)

    If training, choose a meal from meal 3
    If not training, choose a meal from meal 2
    (+ Any supplements you are taking)

    11.00 PM (Meal 7)

    (bedtime snack)
    Choose a meal from meal 2
    (+ Any supplements you are taking)

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  51. Although your sample menus are excellent recommendations for the types of food you should be eating, your recommendation that a 2000Kcal diet should be used as a bulk up for a 140-150lb male is way off IMO. I am 135lbs and I am on a 3200Kcal CLEAN diet and still can not gain weight!!!

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  52. Hi Vince
    If you have a Dairy/Lactose allergy and can’t take spices or tofu what do you recommend then? Be nice to see a sample meal plan for Lactose intolerant people!!! Thanks and love the newsletters..

    Shaan

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  53. Hey Vince,

    Your calorie calculations are off. There’s no way 5 whole eggs = 9g Fat. One 50g (medium-large) whole egg itself has 5g fat. Plus the tsp of oil would add an additional 4.25g fat to that meal. So just between the eggs and oil (not counting the inherent fat in the rest of the items), your breakfast has at least 30g fat, which adds up to at least 180 more calories than you posted. Perhaps you might want to check that kind of information before you sell it. Go to http://www.nutritiondata.com if you want details about the caloric values of food.

    Cheers,
    David

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  54. Hi vince i weigh 120 something that i hate that big faf under my arms ,how much calories should i use to eat per day and cannot eat this 6 time 2or 3 meals its fine can you help me please.

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  55. to get massive muscle gain I need over 3,740 some calories a day. So I go with your 3,000 calore plan or just wait till you release your guide for the 4,000?

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  56. im 6ft 3 and im weigh 160, i have a fast as matabulism and limited to what food i have, i have very basic foods lol. im looking for a body like urs im not into bulky im into athletic im a very sporty person… do u think u can help me?

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  57. hi , i wiegh 85 kilos my hight is 180 cm should i gain wight or lose wight and my other qustion is how much time do i exercise a day and how many times a day and what kind of exerises should i do in order to get( 6 pacs)

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  58. okay i weigh about 125, but will that be enough for my diet or anyone else’s, i have a fast metabolism and my food goes down(FAST). thats so much food for just a day, and i was wondering……? is their another diet plan that has lots of (CALORIES) in each meal with less fat. so that it can equal up to diet you have up their…. let me know if their is…+ ill be searching on the enter-net to see. thx 4 reading Vince.

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  59. vince,awesome site and blog btw,i weigh about 169 pounds and i wanna gain mass.so how many cals would i need to say gain 10 pounds in 4 to 6 weeks?

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  60. A very useful guide! Perhaps in your next post you can let us know how to find out the nutrition information for foods. Because I live in Asia and I have to modify the diet to suit what is available. E.g. almonds and cheese are expensive here, but tofu is cheap.

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    • Dear Shawn
      There is site which tells you about nutrition facts of any item. So google it buddy.. simple as that..

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  61. sir u have give good weight diet
    But i m vegetairain and indian
    so please give pure indian veg diet
    thanks
    Baldev

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  62. Pingback: Weight Gain Diets - Sample 2000 Calorie Bulk Up Diet | Vince … | What Is The Fastest Way To Gain Muscle

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