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Gaining Mass with P90X Part 2: Meal Plan

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


  • 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


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



  • 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


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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  1. [...] weight, nutrition, intensity and schedule that you should use when your goal is to put on weight.  Gaining Mass with P90X Part 2:  Meal Plan gives a sample of a typical meal plan you should be.  Please read those first!  Having the proper [...]