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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 ?

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

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!

Coach Sean
Coach Sean moderator

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

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

Coach Sean
Coach Sean moderator

 @jasonlb12 You can start anywhere between 2600-2800 and see how your body respons in the first 2 weeks.  After that you will want to be up to 3000.  With Mass you want to get 1.5 grams of protein per your body weight so that's around 240 grams, with carbs you want 1.5-2 grams 240-320, and 0.5 grams from fat.  which is around 60-80

Coach Sean
Coach Sean moderator

 @Matt Scheller Hey Matt!  Yes it can be a part of gaining mass. What you should try to do is find the balance for your body.  Make sure you are eating 2200-2400 calories/day to start.  Follow the P90X nutrition guide ratios of protein/carbs/fat  Try it for  2 weeks and see how you feel.  No need to jump up to 3000/day if you are getting results with 2400

Coach Sean
Coach Sean moderator

 @the4runner It may seem like that, but it truly isn't.  It just takes planning and some reworking of your schedule when you get home.  We all work.  You can find some of these types of meals at restaurants around you as well.  Yes Whey is essential and shakeology will also help with building muscle but it's not "essential" for mass.  If you are taking Serious Mass take that post workout.

Coach Sean
Coach Sean moderator

 @ashah82 Are you talking about calories or how much weight to increase in resistance? 

Coach Sean
Coach Sean

@Adolfo: Honestly I just eat the peanut butter off a spoon. But you can put it on a piece of ezekiel bread. I would use my creatine and glutamine post workout.

Coach Sean
Coach Sean

@Arnold: I would recommend logging your food and seeing exactly how much you are eating in terms of calories, protein/carbs/fat. My guess is that you aren't eating as much as you think (the main problem with most guys trying to gain mass). Also what sort of program are you using to gain the mass?

Coach Sean
Coach Sean

@Adam: Thanks Adam! Normal size would be 5-6 oz. Just try to use 1 serving of the 15 oz if that's the one you bought. I prefer fresh wild salmon to canned though, if you can find that then that's the way to go.

Coach Sean
Coach Sean

@Evan: You are almost exactly where I started (I was 5'11" and 150lbs). If you have a good metabolism like I do then you should not have a problem with putting on too much body fat. If you find that you are, then all you have to do is drop your calories back down for a week and you should drop the body fat very quickly. You have to eat to grow, so I would suggest trying it for 2 weeks, see how you look and feel. If you feel like you are gaining body fat, go back to my "fat burning diet" for the next week and repeat. Have you signed up for my team yet man? It's free and I can help ya with your progress every step of the way. You can sign up for free here.

Coach Sean
Coach Sean

@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

Coach Sean
Coach Sean

@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.

Coach Sean
Coach Sean

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

Coach Sean
Coach Sean

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

Coach Sean
Coach Sean

@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.

Coach Sean
Coach Sean

@Ludvig: It depends on the person. I anywhere between 5-15lbs I would say from what I have seen.

Coach Sean
Coach Sean

@Ludvig: What I try to do to minimize fat gain to to keep my calories clean. Meaning no junk food. Get those high calories through good healthy foods. I also zig zag my calories/carbs on cardio days. So on play for example I will drop my calories back down and do a 50/30/20 ratio. I feed my body with the calories I need to build muscle on my resistance days and try to burn body fat on my cardio. The only problem with this is it makes gaining mass a little more of a slow process.

Coach Sean
Coach Sean

@Gary: As you can see from the diet above, it has to do with portion size a lot of the time. You have to eat more of what you are currently eating. For example, try eating 6oz of chicken instead of 4 oz. Message me and I can help you in more detail. You need to log your food on a food logging site like myfitnesspal.com and send it to me. Have you joined the team yet?

Coach Sean
Coach Sean

@Gary: No you don't need to do that. Just continue where you are with your new improved diet. Are you struggling to hit your calories/day mark?

ricksmith86
ricksmith86

@Coach Sean. Should I stick to that meal plan as well? Also I emailed you about the chest X 2.0 exercise. I think that would benefit me a lot.

Coach Sean
Coach Sean moderator

 @ricksmith86  I would stick to the regular P90X plan then.  that's what I did my first 90 days.  I was at 16% body fat as well

Coach Sean
Coach Sean moderator

 @ashah82 You want to stick to a 8-10 rep range...so any weight that does the trick for that.  For body weight movements, go to failure

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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 [...]