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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

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

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!

Looking to Lose Fat and Gain Muscle?  Sign up for ME as your Free Fitness Coach Today!

 

87 comments
Billymorales94
Billymorales94

High im trying to gain mass but im having trouble I weigh 180 5'11 today I intaked 2200 calories and my macros were 55 on carbs 30 in protein amd 15 in fat is that enought to gain mass or am I supposed to consume more calories ?

Coach Sean
Coach Sean moderator

@Billymorales94 You will most likely need to consume more calories.  I would shoot for 2500+ to start.  

Abd6
Abd6

@Coach Sean  Hey Sean,

I am 5'8" and 115lbs. I have about 10-15% body fat and way too skinny. I'm trying to gain mass and trying to lose some extra fat, but mainly trying to get bigger. I want to eat whole foods in place of supplements and shakes. Do you have any suggestions as to what I could substitute for the drinks? Also, should I go with this plan or should I go with the standard p90x plan? thanks

Coach Sean
Coach Sean moderator

@Abd6 You can use lean proteins instead of the shakes.  Basically just use a protein serving instead of a protein shake.  You can go with this plan

jasonlb12
jasonlb12

 @Coach Sean  Hey Sean,

 

I am 5'10'' and i weigh 161 pounds with about 10% body fat. I would like to gain some muscle mass, so i was wondering how many calories i should eat every day for the mass gaining program and what protein/carbs/fat ratios i  should use to get the best results from the program. Thanks!

 

jasonlb12
jasonlb12

Hey Sean,

 

I am 5'10'' and i weigh 161 pounds with about 10% body fat. I would like to gain some muscle mass, so i was wondering how many calories i should eat every day for the mass gaining program and what protein/carbs/fat ratios i  should use to get the best results from the program. Thanks!

Matt Scheller
Matt Scheller

Sean - 

I am 5'8" and weight about 135lbs.  I'm currently trying to put on mass and I'm on week 3 of the mass gaining p90x program you posted in Part 1 of this blog.  It seems like whenever I eat a lot, most of it goes to my stomach and then I start to lose my AB definition.  I am eating very healthy and sticking to the p90x Phase 2 plan.  Is this part of the natural process of gaining mass?  Please advise!  Thanks!

the4runner
the4runner

Hey Sean,  I'm 6'3", and weigh 150lbs.  I look like a toothpick.  However, I work full time.  This amount of food intake, and prep seems a little out of reach for an ordinary working guy.  If ONs Serious Mass is taken everyday, which meal would that replace?  Also, I only got my hands on Casein protein.  Is the Whey absolutely essential, along with the shakeology?  I think there's whey in the meal replacement.

ricksmith86
ricksmith86

Hey Sean...im currently 5'10" 170 lbs. im in my 3rd week of p90x and im just starting to do the diet plan you listed above. im fairly small but i do have belly fat. the only fat i really need to burn is in my stomach. should i be doing this meal plan? will i lose the belly fat by doing the p90x workouts? or do i need to modify the diet plan?

thanx for reading

ashah82
ashah82

Hey man I was jsut wondering what do you recommend with increasing weights when doing p90x with those trying to gain mass? Would you say at each phase or half way through? And how much to increase. Thanks - AJ

Adolfo
Adolfo

Hi, Sean! Thanks for the meal plan! I'm 5'10" and 152lbs, starting P90X next week! What should I eat with the peanut butter? And would you recommend creatine/glutamine for any of these meals? Thanks again!

Arnold
Arnold

Hello Sean, I'm a skinny guy 6'3 and 165lbs and I can't gain any more weight, I'm eating a lot of food but still can't get more muscle mass or fat. What would you recommed for me?

Adam
Adam

Hi Sean, great website! Appreciate the tips for this guy who's never tried a mass gain schedule. One question on the canned salmon - what size can are talking about, the "normal" size cans (15ish oz) or the small ones (5-6 oz)? I may try salmon but I really wanted to know about how much protein per can in case I decide to replace with something else. Thanks!

Evan
Evan

Hey Sean, I'm a pretty skinny guy, 5'11 153lb, and I'm wondering if I do this diet is it going to put a lot of fat on my body, or will I still have a flat stomach? I know it'll give me the muscle gain I want, but I don't want to take off my shirt and have people saying "he needs to lose some weight".

Santiago
Santiago

What if you don't have a lotta time to cook and eat

Name*
Name*

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?

Tanner T
Tanner T

Can't wait to do this once I order my Shakeology!

Tanner
Tanner

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?

Joe
Joe

this looks nowhere near 3500 calories..barely any food

Ashley
Ashley

I am a little bit confused... If I am trying to lose weight don't I need to lower my calories? I am currently weight 260 and 5'5.If I follow your program above am I going to gain weight?How much exercise do I need? Thanks for the information.

Ludvig
Ludvig

oh ok thanks but wait how much mass can u gain in one round of p90x??

Ludvig
Ludvig

hey sean, im new to gaining mass and im currently 170 pounds and 9% bodyfat. Yes i know while gaining mass you must gain a little fat. But what i want to know how i can i minimize fat gain as much as possible. I plan to do 2 rounds of p90x and im guessing gain about 18 pounds. If i do gain all mass will my body fat shoot up to 11%? (i hope not to much)

Phil
Phil

hey can I change broccoli to another veggie?

Chris
Chris

Hey can I switch broccoli with some other veggies?

Gary
Gary

Ok I'll try my best. No I'm not, I got this program as a gift and I'm not from the states or canada. So I don't think I can join the team? Cause other countries are not stated. Btw what brand of whey protein do you recommend? Mines running out.

Gary
Gary

Okay. Yes, I'm estimating max 2000 calories on freer days. If not, I'm guessing it's less than that. Should I drink protein shake to supplement the calories? Any suggestions?

Gary
Gary

hey sean, I'm on phase 2 of my diet plan now and I think I messed up my phase 1 diet plan and I didn't quite follow the diet plan stated above. I tried to but I'm just too busy to prepare. Should I restart my workout and diet from phase 1? Help!

Phil
Phil

Yeah I can. Alright thanks for the help!

Phil
Phil

oh and is it necessary to drink shakeology? Cause I'm currently using optimum nutrition's weight gainer and I don't think I can buy shakeology unless I finish my current supplements.

Phil
Phil

Hey coach, my staple food consists mainly of white rice and I eat it every meal. So how do I squeeze that in to the meal plan or do I have to decrease some of the foods stated above? help!

Gary
Gary

Ok thanks! Btw if during those 'rest days' without doing any workouts, what do I substitute my pre and post workout foods with? Oh and can I also switch the salmon during lunch to something else cause it's quite pricey.

Gary
Gary

Hi sean, I'm 5'7 and around 123 lbs. is this plan alright for me? do I follow this plan for 90 days straight?

Kevin
Kevin

hey you mentioned a lot about cups and I was wondering how big should the cup be? any specific measurements? thanks! you look incredible!

Spencer
Spencer

Hey Im 5'10 about 165 lbs is this meal plan right for me? or do i need more calories?

Paul
Paul

Hey Sean, when you say 1 scoop whey proteing and 1 scoop jack3d is it with water, milk?

Monty
Monty

Hello there, I did my first round of P90X last year and when I started I was already in pretty good shape, I was 15.5% body fat, by the end I was about 10.75%. I have also done Insanity and just ordered Asylum. I started out about 180lbs and now I'm about 172lbs (I got as low as 168). I can't seem to get below that 10-11% BF range without starting to lose my size and weight. I'd actually like to get up to 185lbs but keep it lean, preferable get down to 8% BF range. Ironically even at my body fat range I'm pretty ripped and have more defined abs than some friends of mine that have lower BF readings...(I wonder if I just have thick skin..lol?). Any suggestions on how I can gain that last 13lbs while leaning out or should I just up the weights and calories to bulk up a little and cut up later? By the way, I'm about 5'9" and 45 yrs old. Thanks.

Chase
Chase

I see you reccomend Shakeology a lot. But it's expensive to poor people like myself. Is there anything out there that delievers the same results, but are more affordable?

Michael
Michael

Hi Sean, I'm 5'10 and about 135 pounds. I just embarked on my P90X journey this past week, but came to realize that some of the workouts are concentrated on cardio. Because I am trying to gain muscle mass as I am already skinny, would it be better to leave out the Cardio X workout from my routine? Also, is there a P90X schedule out there for people trying to gain weight rather than lose weight? Thanks, your results look fantastic.

Nick
Nick

Hey sean, your results are the best ive seen yet. Im 15 and im on day 69 of p90x. i started at around 165 but i had no definition. Now after following the diet 100% i was at 155. Sure i gained strength and definition but i just got too skinny. What can i do from here to gain weight but keep definition. What did you eat during 90 days. Your results were perfect.

Max
Max

Hey so I have a dilemma: I just buoght p90x but I've been doing muay thai kickboxing for over a year now and I have very little body fat. I was wondering if I should skip right ahead to the energy booster (not sure what my body fat % is but I have not-very-well-defined abs basically, so around 10% or less)?

Josh
Josh

Hi, i am 6ft tall and weigh 145 pounds. I am pretty light but still have flab on my stomach. I am going to start p90x and was wondering if i should keep my calories low or high. I'm trying to gain mass while loosing the flab on my stomach. Also do u think i should follow the fat shredder phase in p90x (low carbs) or should i just skip that and go to energy booster? Thanks in advance!

P90X Blog
P90X Blog

I let my body slide for years and only P90X was able to get me back in shape

mike
mike

when you say 1 scoop of whey what do you mean by that? my protein says 4 scoops = 51 grams of protein. thanks your results are incredible

Pbs76
Pbs76

Thanks for the information. I plan to follow your nutritional plan as you stated above. I plan to workout first thing in the morning, though. How would I modify and how soon before workout and after do I need to eat, shake, recovery drink and/or kre-alkalyn? Thanks!

Simran
Simran

Hi, i was wondering if you could tell me if these seems like a good eating plan for me. I weigh around 147 pounds and am 5 feet 10 inches tall. Breakfast: 4 large egg whites with 1 whole egg 8 oz cup of skim milk and 1 slice whole wheat bread with penut butter. Snack: 1 low fat string cheese Lunch 1 slice bread with 4 slices of turkey and lettuce tomato onions bell pepper and another 2 slices of turkey. workout Snack: 1-2 scoops whey protein with 1 banana and 8 oz milk. Dinner: 6 oz chicken or (talapia fish) and about 1 cup of veggies also i was wondering if switch it up and eat my wheat bread for dinner sometimes will that be bad? Thanks alot.

Andreas
Andreas

Hey! saw your vid on youtube...impressive man. well fact of the matter is im trying to gain mass and shred fat. ive been on the program eating approx 2000 calories a day. im about 20% body fat, and weigh 184 lbs and 6 foot. i eat approx 180 grams of protein a day which consists of 50% of my calorie count. Its been 30 days and i have minimal mass gain but i see NO difference in fat content. Is that normal? Any helpfull tips? BTW Did you gain that much mass in your chest with ONLY p90x?(no bench press)

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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 [...]