Meal Guide

John gaines – Mass Building Program / Workout Plan

PHASE 1 - FOUNDATION - SAMPLE MEAL GUIDE

YOUR CUSTOMIZED MACROS: 400C 90F 200P
MEAL 1
Oatmeal
Oats2 cup
protein powder1 scoop
chia seeds1 Tbs
Nut butter1 Tbs
Fruit1 Cup
132
42 g
21 g
MEAL 2
Ground Turkey and Sweet Potato
Ground Turkey4 oz
Baked sweet potato8 oz
coconut oil1 Tbs
Veggies of choice2 Cups
55
26 g
22 g
MEAL 3
Chicken Sandwich
whole wheat or Ezekiel bread2 slices
Chicken8 oz
veggies of choice/spinach/lettuce2 Cups
hummus2 Tbs.
Apple1 side
76
56 g
7 g
MEAL 4
Chicken Stir Fry
Stir fry vegetables2 cups
Chicken8 oz
Brown rice1 ½ cup
Peanuts and Liquid Aminos1/4 cup
110
59 g
28 g
MEAL 5
Chocolate Fudge Brownie
1.In a microwavable bowl or mug
2.Microwave 30 secs – 1 minute
Protein powder1 scoop
Dark cocoa powder1 Tbs
Baking powder¼ Tsp
Unsweetened almond milk1/3 cup
Nut butter of choice½ Tbs
Banana1 Sliced
8
25 g
9 g

PHASE 2 - GAINES - SAMPLE MEAL GUIDE

YOUR CUSTOMIZED MACROS: 300C 90F 200P
MEAL 1
Egg Scramble + Toast
Egg whites5
Egg1
Veggies of choice1 cup
Coconut oil1 Tsp
Whole grain bread2 Slices
48
41 g
19 g
MEAL 2
Chicken Quinoa Salad
Chicken6 oz
cooked quinoa1 Cup
shredded lettuce2 Cups
Bolthouse Farms dressing2 Tsp
48
46 g
10 g
MEAL 3
Turkey Rice Bowl
1.Cook 2 cup rice
2.Top with 6oz ground turkey + 1 cup veggies of choice
3.Combine 1 Tbs Coconut aminos with ½ Tbs mustard and 4 drops of stevia to make a “healthified” Asian-style dressing. Drizzle on top of rice bowl.
Rice2 Cups
Ground turkey6 oz
Veggies of choice1 Cup
Coconut aminos1 Tbs
Mustard½ Tbs
Stevia4 Drops
122
40 g
15 g
MEAL 4
Taco Lettuce Cups/Taco Salad
Corn tortillas2
Chicken6 oz
Black beans (or other beans of choice)¼ Cup
Salsa¼ Cup
Avocado1
Shredded lettuceAs Require
Diced onionAs Require
Chopped bell peppersAs Require
42
38 g
23 g
MEAL 5
Protein Pancake
Mash ½ banana, mix in 1 egg white, 1 scoop protein powder, and 1 tsp cinnamon.
Cook on a pan like you would any pancake! Top with 1½ Tbs nut butter and 1 cup of berries.
Banana½
Egg white1
Protein powder1 Scoop
Cinnamon1 Tsp
Nut butter1½ Tbs
Berries1 Cup
38
37 g
16 g

PHASE 3 - CUT - SAMPLE MEAL GUIDE

YOUR CUSTOMIZED MACROS: 200C 60F 200P
MEAL 1
Protein Shake
In a blender combine
Unsweetened almond milk1 Cup
Protein1 Scoop
Banana1
Spinach2 Cups
Nut butter1 Tbs
35
32 g
13 g
MEAL 2
Veggie Marinara Pasta
Ground turkey4 oz
Veggies of choice1 Cup
Whole wheat pasta¾ Cup
Marinara sauce½ Cup
Nut butter1 Tbs
56
29 g
9 g
MEAL 3
Chicken Salad
Chicken7 oz
Veggies of choice1 Cup
Mixed nuts1/8 cup
Lettuce3 Cup
Bolthouse Farms Dressing1 Tbs
14
47 g
15 g
MEAL 4
Chicken, Rice, and Veggies
Chicken7 oz
Brown rice2/3 Cup
Veggies of choice2 Cups
62
48 g
6 g
MEAL 5
Greek Yogurt
0% fat Greek yogurt2/3 Cup
Protein powder2/3 Scoop
Nut butter1 Tbs.
Fruit1 Cup
25
34 g
9 g

HEALTHY FOODS LIST: DIETARY OPTIONS

PROTEIN

  • EGGS
  • EGG WHITES
  • CHICKEN
  • FISH
  • TURKEY
  • LOW FAT OR NON FAT
  • COTTAGE CHEESE
  • SKIM MILK
  • NUT BUTTER
  • GRASS FED LEAN BEEF

FAT

  • EGGS
  • OLIVE OIL
  • AVOCADO OIL
  • COCONUT OIL
  • FISH OIL
  • NUTS
  • NUT BUTTER
  • SALMON
  • AVOCADO
  • BEEF

CARBS

  • OATMEAL
  • RICE CAKES
  • QUINOA
  • BERRIES
  • BANANA
  • MELON
  • POTATOES (SWEET OR REGULAR)
  • ORANGES
  • BLACK BEANS
  • LEAFY GREENS

SUPPLEMENTS

  • WHEY PROTEIN
  • ISOLATE
  • PLANT PROTEIN
  • PRE-WORKOUT
  • BCAAs

FOOD SWAPS

Thanks to macro tracking, you are able to swap out foods you may not like for
something you do like without going off track! [See “Macros” section for details
on tracking macros]. Here, we wanted to provide you with some easy swaps in
case you want to change up your meals throughout the week.

Calculate
Metric Imperial
Target Daily Caloric Intake
?
These calculations are based on averages.

Carbs:

  • 4oz sweet potato ~ ½ cup cooked brown rice ~ ½ cup whole wheat pasta
  • 1/3 cup oats ~ 1 slice of whole wheat bread
  • 2 corn tortillas ~ 1 slice of whole wheat bread

Protein:

  • 4oz chicken ~ 4oz tilapia
  • 4oz turkey ~ 4oz salmon
  • 1 scoop protein powder ~ 4 egg whites

Fat:

  • ½ avocado ~ 1Tbs nut butter
  • 1Tbs coconut oil ~ 1Tbs extra virgin olive oil

FREQUENTLY ASKED QUESTIONS

1. This is a lot of food! Am I supposed to eat everything even if I’m feeling full?

Try to eat what you can. We calculated your calories and created your meals based off of what
you should be eating to lose weight. However, if you’re feeling too full, definitely don’t force
yourself to finish everything.


2. Shoot!! I went off my plan and ate something bad! What should I do?

First of all, don’t think of any food as “bad”. Food is meant to be enjoyed and shouldn’t be
labeled as anything negative. Sure, some foods are more nutrient dense than others (such as
fruits and vegetables), but that doesn’t mean cookies shouldn’t be enjoyed every once and a
while too! That being said, if you ate something you weren’t “supposed to”, don’t stress! Just
hop back onto your plan with your next meal! Many times when people go “off track” they
throw in the towel and feel like they ruined all of their progress. This is NOT TRUE! However,
if you have that mentality and just go back to a poor diet and no exercise, then that will happen.
Instead, just enjoy the food you ate and get back to your normal healthy routine as soon as
you can!


3. Can I put spices on my food?

YES! While some of the recipes don’t tell you exactly what spices to use, feel free to use
anything to spice up your meals and make it more enjoyable for your specific taste buds!


4. I’m eating healthy and exercising but I don’t notice any changes in my body, what am I doing wrong?

Absolutely NOTHING! It takes a bit of time to notice physical changes in your body, but DON’T
give up! If you stop because you feel discouraged, you’ll only put yourself further away from
your goals. Also, don’t always focus on just the physical changes. Do you have more energy?
Are you getting stronger? Is your endurance increasing? Is your mood getting better? Being
healthy provides far more benefits than just physical ones so try to focus on other changes as
well! Just keep following your plan and I promise the changes will come!


5. Oh no! The scale went UP this week! Did I gain fat?

NO! If you’re following your plan, you most definitely did not gain fat. The scale can fluctuate for
many reasons. Some reasons why your weight may increase are –
• You weighed yourself later in the day than usual – I recommend weighing
yourself first thing in the morning on an empty stomach
• You ate a bigger meal the night before – although the meal may have been on
your plan, some foods (such as huge salads) have more volume then other
meals which means it may make the scale weight higher the next morning,
but that is not fat! It will go away once your body fully digests it.
• You had your treat meal the night before – when you go out to eat and have a
meal that isn’t quite as healthy for you, they are usually packed with a lot more
sodium. This causes you to hold onto water weight. While this is not fat, this
water weight may make you feel a bit “softer” and cause you to gain some
temporary weight that will soon go away.
• You are stressed or haven’t been sleeping well – If your stress levels are high,
your cortisol will increase. Cortisol is your “stress” hormone and will cause you
to hold onto water weight. Again, this isn’t fat, but make sure you do things
such as yoga, self care, and get PLENTY of sleep in order to make sure your
cortisol levels come back down.
• You didn’t drink enough water yesterday – You need to really make sure you
drink at least half of your body weight in ounces of water every day! I personally
drink more than a gallon a day. If you don’t drink enough water, you body will
actually hold on to the water it does have inside and cause the scale to rise.
However, if you drink enough water, it will flush that excess water away and
your weight will go back to normal.


6. What time should I eat my meals?

The majority of you will have 5 meals a day. This may seem like a lot of food and you might
not be used to having to fit 5 different meals in one day, so meal timing might be tricky at
first. Realistically, you should eat when you’re hungry. For us, this is what our eating schedule
usually looks like:
• 8AM – Meal 1
• 11AM – Meal 2
• 2 PM – Meal 3
• 5 PM – Meal 4
• 7:30PM – Meal 5
Again, this is just what we like to do, but do what works for you and your schedule! Also, if you
are unable to eat 5 times a day, then feel free to combine some of your meals! For example,
you can combine meals 1 and 2 or meals 2 and 3 and just have one larger meal instead! This
way you’ll be eating only 4 meals a day. That’s totally fine! You want this meal plan to work for
your lifestyle so make any adjustments you may need.


7. What can I eat for my treat meal?

Every Saturday you get to have a treat meal. Again, this is one treat MEAL, not a full out treat
DAY! This means, that you will swap out one of your meals for something that isn’t on your
plan. Use this time to go out with family or friends and really enjoy yourself! For example,
instead of Meal 5, you may want to get frozen yogurt or instead of Meal 1 you might decide to
go out to brunch with your friends. Whatever you decide, enjoy it, but remember your goals!
Also, if your family wants to get dinner on a different day during the week, feel free to swap
that Saturday treat meal with that family meal and just stay on your plan Saturday instead.


8. There are 3 days of meals on my plan, what day am I supposed to follow?

We gave you 3 different days so you have options! Usually with meal guides you are only given
1 day to follow for the entirety of the plan. However, we didn’t want you to get bored, so we
created 3 different versions using your same macros. This means that you can follow any day
you want! For example if you like the meals on Day 1 the best, then feel free to eat those meals
every day if you want! Or if you like a variety you can rotate through the days and eat Day 1 one
day, then Day 2 the next, then Day 3 the next and keep rotating like that. Whatever works for
you! All three days are created with the same set macros that we calculated for you, so you
have freedom of what days you want to follow and how you want to follow them! Side noteafter
your 2nd check in you will be getting a new meal plan to follow for the last 2 weeks.
That meal plan will be a bit stricter and will only be one day of meals for you to follow to really
get you into the best shape for your final check in!


9. I really don’t like a certain meal on my meal plan, do I have to eat it?

Nope! Following macros means that you can swap out foods you don’t like with foods that have
a similar macro profile (like we mentioned above in the Macro section). For example, say you
have ½ cup of oatmeal on your meal plan. The macros for this are 27C 3F 5P. Maybe you’re not
a huge fan of oatmeal and want to trade it out for something else. You can easily exchange this
½ cup of oats for a banana with ½ Tbs peanut butter! The macros for this are 29C 4F and 3P
which is almost identical to the oatmeal! As we mentioned earlier, we like to use My Fitness Pal
to track our food and find swaps! We give you your macros so that you don’t get tired of food
and feel restricted. If there are foods on your meal plan that you truly don’t enjoy, play around
with other food options and see what else you can eat instead! If you want any help with finding
food substitutes, you can feel free to email us and we will definitely help you out


10. Always remember why you started.

Throughout these next 4 weeks you are going to experience highs and lows. Becoming
healthier isn’t always easy. There are going to be times that make you want to give up and
revert back to poor habits. Don’t do this! Think of why you started and remember that the
benefits of living a healthy lifestyle far outweigh any temporary challenges that you may be
facing. You CAN do this, and 4 weeks from now you will be thanking yourself that you did!


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