Weight Gain Diet Plan
for Athletes
with Evening:
Workouts or Practice
You will Alternate between:
-
High Cal/Carb Day (HC)
-
Cheat Day (C)
-
Fast-Moderate Cal/Low Carb Day (FMCLC)
High Calorie/Carb Day (HC)
for Evening Workouts
Monday - Friday
Breakfast-High Carb
Lunch-High Carb
Non-Workout Days/Afternoon Snack
Workout Days-1 hour Prior to Fitness
Dinner-High Carb
Evening Snack
30 minutes Before Bed
Nutrient Ratio
for
Moderate & Hypo Responders
Nutrient Ratio
for
Hyper Responders
Cheat Day (C)
Saturday
Breakfast-Cheat Day
Lunch-Cheat Day
Afternoon Snack
Dinner-Cheat Day
Evening Snack
Nutrient Total Calories
Don't Track, just enjoy the Day
Nutrient Ratio
Don't Track, just enjoy the Day
Fast-Moderate Calorie/Low Carb Day (FMCLC)
Sunday
Fast - No Breakfast
Lunch-Moderate Cal, Low Carb
Afternoon Snack
Dinner-Low Carb
Evening Snack
30 minutes Before Bed
Nutrient Ratio
for
Moderate & Hypo Responders
Nutrient Ratio
for
Hyper Responders
