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Free Weight Gain Diet - Offseason Weight Lifting Diet

8 am

• Egg White oatmeal pancakes (blend ingredients into batter and cook):

12 Egg Whites

1 1/2 cups Oatmeal

1/2 cup Blueberries

11 - 11:30 am

• 10 oz steak (flank or filet)

• 1 cup White Rice

• 2 cups Broccoli

2-2:30 pm

• 10 oz Chicken Breast

• 1 slice of Cheese (optional to put on top of Chicken Breast)

• 1 Large Sweet Potato

5 pm

• Meal-Replacement Shake:

60 grams Whey Powder

1/2 Banana

5 grams Glutamine

5:45 pm

• Protein Shake:

40 grams Whey Powder

5 grams Glutamine

8 pm

• 10 oz Chicken Breast

• 1 Large Sweet Potato

10:30 pm

• 8 oz Salmon

• 1 cup Green Beans

• 1 Cucumber (sliced)

Totals

• 3,300 Calories

• 427 grams of Protein

• 62 Grams of Fat

• 241 grams of Carbohydrates

Daily Supplements

• Branched Chain Amino Acids

• Multivitamin Pack

• Conjugated Linoleic Acid

• Essential Fatty Acids

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