Hawk Weight Gaining Plan 2012:

Pack on the pounds with this optimized eating plan that includes three meals a day, plus pre- and post- workouts.

GOALS: Eat 3 meals a day, plus pre and post workouts. Add calories in at every meal and snack through food and beverages. Get more carbohydrate into your diet through cereal, rice, pasta, fruits, and vegetables to provide fuel for activity. Cut down on fat in the diet and increase the protein and carbohydrate.

THE PLAN

Breakfast

Select from one of the following menus

Orange juice (12-oz glass)
Bowl of Cheerios (large) with granola added, skim milk
Bagel or 2 slices of wheat toast with 1 tablespoon of peanut butter on each piece
or

2 pieces of fruit
A glass of juice (12 oz)
A breakfast sandwich of an English muffin
Scrambled eggs (2)
2 pieces of ham
2 slices of cheese
or

Bagel with 1 tablespoon of peanut butter
Smoothie, made with:
1 scoop of protein powder
8 oz yogurt
12 oz skim milk
1 cup of frozen fruit


Post-Workout Snack

Eat something within 15 minutes of finishing your workout, even if you are not hungry. If you exercise more than once a day, you need to eat something after every workout. Choose between one of the following options that are optimized to recover as well as increase weight.

Sports drink
Snack (choose one)
Peanut butter and jelly sandwich
A container of yogurt with granola
A small bag of trail mix and sports drink
Energy bar, such as Balance, Power or Clif Bar


Lunch

Select from one of the following menus

Submarine sandwich (12-inch), made with one of the following proteins:
Chicken
Tuna
Steak
Ham and cheese
Baked chips
Lemonade or juice
or

Cheeseburger
Grilled chicken sandwich
French fries (small)
Milkshake (small)
or

Grilled chicken salad
Baked potato
Juice
or

Wrap
Salad
Milkshake
or

Bagel sandwich with turkey, cheese, and fruit
Pasta with sauce and 2 pieces of chicken
Salad
or

Omelet with 3 eggs, cheese, vegetables,
Hash browns
Toast (2 slices)


Afternoon Snack

Drink (choose one)
Low-fat milk
Juice
Lemonade
Snack (choose one)
Banana with peanut butter (2 tablespoons)
Trail mix with cereal, nuts, and dried fruit (1 cup or 2 handfuls)
Cheese and crackers
Cereal (large bowl)
Dinner

Split your plate evenly between protein and carbohydrates

Protein (choose one)
Steak
Chicken
Fish
Pork
Turkey
Carbohydrates (choose one)
Pasta
Baked potato
Rice
Corn
Side (choose one)
Salad
Cooked vegetables
Fruit
Drink (choose one)
Low-fat milk
Juice
Lemonade


Late-Night Snack

Snack (choose one)
Bowl of ice cream or frozen yogurt
Smoothie or protein shake with ice added
Peanut butter and jelly sandwich