Raw power: bulk up with our menu for maximum muscle growth

Men's Fitness, May, 2004 by Thomas Incledon

Meal Planner

MONDAY                  TUESDAY                  WEDNESDAY

BREAKFAST               BREAKFAST                BREAKFAST
Spanish omelet (2       Oatmeal and raisins      Spinach omelet (2
large eggs,             (1/2 cup dry instant     large eggs,
5 egg whites, and 1     oatmeal made             5 egg whites, 1/2 cup
large diced bell        according to package     spinach)
pepper)                 directions, plus 1/2     1 cup skim milk
1 cup skim milk         scoops whey protein,     2 slices whole-grain
2 slices whole-grain    1/2 small box            toast
toast                   raisins, 1 cup skim      1 tbsp butter
1 tbsp butter           milk, 2 tsp flaxseed
                        oil)

608 calories, 42 g      535 calories, 44 g       564 calories, 42 g
protein, 56g            protein, 56 g            protein, 54 g
carbohydrates, 24 g     carbohydrates, 15 g      carbohydrates, 20 g
total fat               total fat                total fat

MIDMORNING SNACK        MIDMORNING SNACK         MIDMORNING SNACK
Blueberry citrus        Blueberry citrus         Blueberry citrus
smoothie (2 scoops      smoothie (2 scoops       smoothie (2 scoops
whey protein, 1 cup     whey protein, 1 cup      whey protein, 1 cup
blueberries, 2 tsp      strawberries, 2 tsp      blueberries, 2 tsp
flaxseed oil, 1 tsp     flaxseed oil, 1 tsp      flaxseed oil, 1 tsp
olive oil, 1 cup        olive oil, 1 cup         olive oil, 1 cup
orange juice)           orange juice)            orange juice)

570 calories, 43 g      570 calories, 43 g       570 calories, 43 g
protein, 59 g           protein, 59 g            protein, 59 g
carbohydrates, 18 g     carbohydrates, 18 g      carbohydrates, 18 g
total fat               total fat                total fat

LUNCH                   LUNCH                    LUNCH
Chicken sandwich (5     Tuna salad (2/a can      Turkey sandwich (5 oz
oz sliced chicken       tuna--drained, 2 cups    sliced turkey breast,
breast, mustard,        tossed salad greens,     mustard, 2 slices
2 slices whole-grain    1 tbsp olive oil)        whole-grain bread)
bread)                                           2 cups tossed salad
2 cups tossed salad                              greens
greens                                           1 tbsp olive-oil
1 tbsp olive-oil                                 dressing
dressing

545 calories, 42 g      513 calories, 42 g       537 calories, 42 g
protein, 53 g           protein, 48 g            protein, 51 g
carbohydrates, 19 g     carbohydrates, 17g       carbohydrates, 19 g
total fat               total fat                total fat

AFTERNOON SNACK         AFTERNOON SNACK          AFTERNOON SNACK
Strawberry citrus       Banana citrus            Strawberry citrus
smoothie (2 scoops      smoothie (2 scoops       smoothie (2 scoops
whey protein, 1 cup     whey protein, 1          whey protein, 1 cup
strawberries, 2 tsp     banana, 2 tsp            strawberries, 2 tsp
flaxseed oil, 1 tsp     flaxseed oil, 1 cup      flaxseed oil, 1 tsp
olive oil, 1 cup        orange juice)            olive oil, 1 cup
orange juice)                                    orange juice)

594 calories, 43 g      545 calories, 43 g       594 calories, 43 g
protein, 56 g           protein, 64 g            protein, 56 g
carbohydrates, 18 g     carbohydrates, 13 g      carbohydrates, 18 g
total fat               total fat                total fat

DINNER                  DINNER                   DINNER
6 oz filet mignon       5 oz pork chop           6 oz salmon fillet
2/3 cup broccoli        1/2 cup mixed            1/2 cup cauliflower
1 large baked sweet     vegetables               1 large baked sweet
potato                  1 cup wild rice          potato
1 tbsp butter           2 tsp butter             1 tbsp butter

634 calories, 49 g      674 calories, 51 g       545 calories, 49 g
protein, 51 g           protein, 59 g            protein, 49 g
carbohydrates, 26 g     carbohydrates, 26 g      carbohydrates, 17 g
total fat               total fat                total fat

BEDTIME SNACK           BEDTIME SNACK            BEDTIME SNACK
2 cups nonfat yogurt    2 cups skim milk         2 cups nonfat yogurt
1 small box raisins     1 scoop whey protein     1 small box raisins
2 oz (1/4 cup)          1 apple                  2 oz (1/4 cup)
almonds                 2 tbsp peanut butter     almonds

689 calories, 39 g      681 calories, 39 g       689 calories, 39 g
protein, 68 g           protein, 29 g            protein, 68 g
carbohydrates, 29 g     carbohydrates, 66 g      carbohydrates, 29 g
total fat               total fat                total fat

THURSDAY                             FRIDAY

BREAKFAST                            BREAKFAST
Oatmeal and raisins (1/2 cup dry     Spanish omelet (2 large eggs,
instant oatmeal made according       5 egg whites, and 1 large
to package directions, plus 1 1/2    diced bell pepper)
scoops whey protein, 1/2 small       1 cup skim milk
box raisins, 1 cup skim milk,        2 slices whole-grain toast
2 tsp flaxseed oil)                  1 tbsp butter

535 calories, 44 g protein, 56 g     608 calories, 42 g protein, 56 g
carbohydrates, 15 g total fat        carbohydrates, 24 g total fat

MIDMORNING SNACK                     MIDMORNING SNACK
Strawberry citrus smoothie           Blueberry citrus smoothie
(2 scoops whey protein, 1 cup        (2 scoops whey protein, 1 cup
strawberries, 2 tsp flaxseed oil,    blueberries, 2 tsp flaxseed oil,
1 tsp olive oil, 1 cup orange        1 tsp olive oil, 1 cup orange
juice)                               juice)

594 calories, 43 g protein, 56 g     570 calories, 43 g protein, 59 g
carbohydrates, 18 g total fat        carbohydrates, 18 g total fat

LUNCH                                LUNCH
Chicken salad (3 oz diced            Ham sandwich (5 oz thinly
chicken breast, 2 cups               sliced ham, mustard, 2 slices
tossed salad greens,                 whole-grain bread)
1 tbsp olive-oil dressing)           2 cups tossed salad greens
                                     1 tbsp olive-oil dressing

513 calories, 42 g protein, 48 g     624 calories, 28 g protein, 92 g
carbohydrates, 17g total fat         carbohydrates, 16 g total fat

AFTERNOON SNACK                      AFTERNOON SNACK
Banana citrus smoothie               Strawberry citrus smoothie
(2 scoops whey protein,              (2 scoops whey protein, 1 cup
1 banana, 2 tsp flaxseed oil,        strawberries, 2 tsp flaxseed oil,
1 cup orange juice)                  1 tsp olive oil, 1 cup orange
                                     juice)

545 calories, 43 g protein, 64 g     594 calories, 43 g protein, 56 g
carbohydrates, 13 g total fat        carbohydrates, 18 g total fat

DINNER                               DINNER
5 oz filet mignon                    6 oz baked chicken breast
1/2 cup broccoli                     1/2 cup broccoli
1 cup wild rice                      1 large baked sweet potato
2 tsp butter                         1 tbsp butter

674 calories, 51 g protein, 59 g     634 calories, 49 g protein, 51 g
carbohydrates, 26 g total fat        carbohydrates, 26 g total fat

BEDTIME SNACK                        BEDTIME SNACK
2 cups skim milk                     2 cups nonfat yogurt
1 scoop whey protein                 1 small box raisins
1 apple                              2 oz (1/4 cup) almonds
2 tbsp peanut butter

681 calories, 39 g protein, 29 g     689 calories, 39 g protein, 68 g
carbohydrates, 66 g total fat        carbohydrates, 29 g total fat

SATURDAY                             SUNDAY

BREAKFAST                            BREAKFAST
Oatmeal and raisins (1/2 cup dry     Spinach omelet (2 large eggs,
instant oatmeal made according       5 egg whites, 1/2 cup spinach)
to package directions, plus 1 1/2    1 cup skim milk
scoops whey protein, 1/2 small       2 slices whole-grain toast
box raisins, 1 cup skim milk,        1 tbsp butter
2 tsp flaxseed oil)

535 calories, 44 g protein, 56 g     564 calories, 42 g protein, 54 g
carbohydrates, 15 g total fat        carbohydrates, 20 g total fat

MIDMORNING SNACK                     MIDMORNING SNACK
Strawberry citrus smoothie           Blueberry citrus smoothie
(2 scoops whey protein, 1 cup        (2 scoops whey protein, 1 cup
strawberries, 2 tsp flaxseed oil,    blueberries, 2 tsp flaxseed oil,
1 tsp olive oil, 1 cup orange        1 tsp olive oil, 1 cup orange
juice)                               juice)

594 calories, 43 g protein, 56 g     570 calories, 43 g protein, 59 g
carbohydrates, 18 g total fat        carbohydrates, 18 g total fat

LUNCH                                LUNCH
Tuna salad (2/3 can tuna--           Turkey sandwich (5 oz sliced
drained, 2 cups tossed salad         turkey breast, mustard, 2 slices
greens, 1 tbsp olive oil)            whole-grain bread)
                                     2 cups tossed salad greens
                                     1 tbsp olive-oil dressing

513 calories, 42 g protein, 48 g     537 calories, 42 g protein, 51 g
carbohydrates, 17 g total fat        carbohydrates, 19 g total fat

AFTERNOON SNACK                      AFTERNOON SNACK
Banana citrus smoothie               Strawberry citrus smoothie
(2 scoops whey protein,              (2 scoops whey protein, 1 cup
1 banana, 2 tsp flaxseed oil,        strawberries, 2 tsp flaxseed oil,
1 cup orange juice)                  1 tsp olive oil, 1 cup orange
                                     juice)

545 calories, 43 g protein, 64 g     594 calories, 43 g protein, 56 g
carbohydrates, 13 g total fat        carbohydrates, 18 g total fat

DINNER                               DINNER
5 oz pork chop                       6 oz salmon fillet
1/2 cup mixed vegetables             1/2 cup cauliflower
1 cup wild rice                      1 large baked sweet potato
2 tsp butter                         1 tbsp butter

674 calories, 51 g protein, 59 g     545 calories, 49 g protein, 49 g
carbohydrates, 26 g total fat        carbohydrates, 17 g total fat

BEDTIME SNACK                        BEDTIME SNACK
2 cups skim milk                     2 cups nonfat yogurt
1 scoop whey protein                 1 small box raisins
1 apple                              2 oz (1/4 cup) almonds
2 tbsp peanut butter

681 calories, 39 g protein, 29 g     689 calories, 39 g protein, 68 g
carbohydrates, 66 g total fat        carbohydrates, 29 g total fat