Gaining Mass with P90X Part 2: Meal Plan

Posted by Coach Sean on Apr 9th, 2010 in Nutrition, P90X | 59 comments

Since getting great feedback from my first post, Gaining Mass with P90X, I wanted to follow it up with a sample meal plan that one might expect if they want to get serious about gaining mass. As I have said before Nutrition is the key to the P90X program no matter your goals. Those “scrawny” guys who have a hard time gaining mass might find out they are simple not eating enough. This is based on a meal plan listed in Muscle and Fitness Magazine. Hopefully this will show how you can fit over 3000 calories into your daily routine.

If you want to a customized plan with recipes, tips and videos then you might want to checkout the Club Membership from Beachbody. This membership showed me which types of foods I should eat and how I can use them in recipes that tasted great. Since I wanted to use the Fat Shredder ratios I used a web based food log to input my foods to make sure I was eating the right amount of protein/fat/carbs. Other Benefits include 10% all beachbody products, trainer tips, and weekly chats with trainers like Tony Horton, and Shaun T.

Who Should Use a Mass Gain Meal Plan with P90X?

Those under 10% body fat
Those who are “Hard Gainers”, Skinny and have a hard time Gaining Muscle Mass

*Warning: This is a Mass gain meal plan, if you are looking to lose body fat then this might not be for you, please adjust calories and ratios to those suggested in the P90X guide

Breakfast 1 (Upon Waking)

1 Scoop whey protein
1 scoop shakeology
1-2 tspn peanut butter
1/2-1 Banana
8-12 oz skim milk

Breakfast 2

2 egg, 4 egg whites
1 cup oatmeal
1 cup green tea or coffee

Morning Snack

Plain Greek Yogurt (Low Fat)
1/2 cup blueberries

Lunch

2 slices sprouted bread
1 can wild salmon or 6oz Turkey + Avocado
2 cups spinach
1 cup red bell pepper
1 Tbsp. Olive Oil
Green Tea

Preworkout

1 scoop whey protein
1 apple
and/or 1 scoop Xpand Xtreme Pump or E&E or Assault

Postworkout

P90X recovery drink
1 cup skim Milk
1 scoop Whey protein

Dinner

6-8 oz Chicken Breast
1-2 cup Quinoa or 1 cup Black Beans
1 cup broccoli
1 tbsn Olive Oil

Bedtime Snack

Low fat Cottage Cheese
1 oz walnuts
1 scoop Casein Protein

Total:

3,500 Calories, 290g protein, 350 g carbs, 95 g fat

Feel free to post a comment or contact me with any questions!

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59 Responses to “Gaining Mass with P90X Part 2: Meal Plan”

Coach Sean says:

January 25, 2012 at 11:10 pm

@Ashley: Yes you need to find the right amount of calories for your height/weight/age/goals. This article is all about gaining mass with P90X . If you need help with a meal plan then contact me and I can help ya out.
Joe says:

February 17, 2012 at 10:12 pm

this looks nowhere near 3500 calories..barely any food
Coach Sean says:

February 18, 2012 at 12:19 am

@Joe: I updated it to reflect the right portion sizes. With this more specified it should be 3500
Tanner says:

March 8, 2012 at 10:18 pm

Heu Sean, how exactly are you timing your breakfast 1 and 2? Like right when you wake up is the shake, then go shower/get ready then breakfast 2?
Coach Sean says:

March 9, 2012 at 10:09 am

@Tanner: Exactly, I wake up and eat, then go get ready, check my emails, etc, then go eat again.
Tanner T says:

March 9, 2012 at 2:27 pm

Can’t wait to do this once I order my Shakeology!
Name* says:

March 14, 2012 at 1:03 am

I see people gaining mass while sticking to the fat shredder plan in their first round of P90X. How is that possible then? Or am I wrong?

I dont want to gain a lot of muscle any more, just add a bit more defenition to my muscles and loose body fat so I keep at the same weight. Any advice for that?
Coach Sean says:

March 14, 2012 at 9:16 am

@Name*: Typically it is difficult to gain mass as you do fat shredder but it can be done because those who are first starting a workout program can build muscle much more easily than those who have been working out a long time. And in the end it comes down to calories/day. If you want to add more muscle definition and lose body fat then you are better off doing the “classic” schedule with P90X and following the diet guide. Doing both of those will get you the results you are looking for. I would also join my team so I can add you to my exclusive fitness group on facebook where you can also get help/support/tips/workouts/etc.
Santiago says:

March 27, 2012 at 1:24 pm

What if you don’t have a lotta time to cook and eat
Coach Sean says:

March 28, 2012 at 10:10 am

@Santiago: You have to make eating a priority if you want to gain mass man. Or find quick meals you can get that are healthy that you can take with you. Planning ahead is key