As always, if you are new to the channel/page and haven't already checked out the high volume, macro friendly recipe book then be sure to have a look.
Whether it's to directly support the channel or you genuinely love eating huge, tasty meals and don't ever want to be left feeling hungry on a diet ever again, the book is literally everything you will ever need.
Click HERE to see more :)
However, for now, as with every meal plan video I come out with I do need to stress that they are still very “generic” in that it is not customised to you as an individual, something which is impossible to do in a video so if you are interested in a fully customised personal approach to diet and training, check THIS out.
Nonetheless, as you would have seen in the video, this meal plan is tailored for you "hardgainers" out there struggling to build muscle. Now, while there are SOME cases where individual's maintenance calories may be extremely high, most of the time, "hardgainers" are simply just eating far less than they think and hence, this diet plan should be an eye opener as to how much you may need to eat to finally see the scale move up and start building some muscle.
Breakfast
· Oats - 80 g
· Peanut Butter - 15 g
· Whey Protein - 20g
· Blueberries - 50g
· Eggs - 3 large
· Reduced Fat Cheese - 20 g
Macros - 61c / 32f / 56p
Snack
· Thick Bread - 2 slices
· 1 Medium banana
· Raspberry Jam - 20g
· Peanut Butter - 15g
Macros - 89c / 9f / 15p
Lunch
· Sliced Cooked Chicken Breast - 130g
· 2 Tortilla Wraps
· Mexican Style Rice - 125g
· Mixed Beans - 100g
· Sweetcorn - 70g
Macros - 126c / 16f / 52p
Snacks
· 1 Granola Bar
· Mooju Chocolate milk - 250ml
Macros - 55c / 11f / 16p
Dinner
· Tomato Pasta Sauce - 125g
· Extra Lean Steak Mince - 150g
· Reduced Fat Cheese - 20g
· Whole-wheat Fusilli - 150g
Macros - 111c / 17f / 58p
Macro capper
· Whey Protein - 20g
· Choco Pillows - 100g
Macros - 73c / 16f / 22p
Summary
The total macros for this calorie meal plan come out as follows:
· 515g carb
· 101g fat
· 219g protein
· 3805 calories
CHALLENGE
If you are up for a challenge, I challenge you to follow the plan for 1-2 months taking both a before and after picture and then sending me it to see your transformation. Let’s get you swollen hahah
As always, thanks for the support
Stay tuned for the next video/blog
Scott