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Everyone wants to lose weight, but who has ever bothered to care about the hard-gainer? Some folks can eat all they want and cannot gain any weight, they have a super-high metabolism and it’s very hard for them to gain weight. You would think they could eat whatever and get away with it? Wrong! Even with hard-gainers, eating clean is the key.

On the other hand, with any program, people want to lose fat and then get on to a program that can help build muscle mass. You might be one of those. The amazing thing about the P90X program is that each individual can modify it to their needs, just as there are modifications to the moves in each workout depending upon skill level.

I cannot emphasize enough about the importance of nutrition as you might already know. P90X, Insanity or any other workout program, nutrition is the key.

I am listing below a sample 3000 calorie meal plan, you have to make sure you’re taking slightly more than you’re burning, otherwise you will just be in a calorie deficit mode. That is not going to help you. If you want to a customized plan with recipes, tips and videos then you might want to checkout the Club Membership from Beachbody.  This membership will show you what types of foods you should eat and how you can use them in recipes that would taste good.  In case you were wondering, this membership will also include 10% off of all beachbody products, trainer tips, and weekly chats with trainers like Tony Horton and Shaun T.

Is the Mass Gain program for you?

  • Are you really super-fit? Meaning, less than 8% body fat?
  • Are you a hard-gainer? Meaning, no matter what you do, you cannot simply gain muscle mass?

***** Before you proceed, a word of caution: The sample meal plan below is for gaining weight. If you’re trying to lose weight, this might not be the plan for you. You might also have to calculate your calorie intake, CLICK HERE to calculate the amount of daily calories for your goals. *****


  • 1 scoop Shakeology
  • 2 TBSP Almond Butter
  • 1 cup oatmeal
  • 1 tsp Raw Cacao
  • 1 Cup Unsweetened Almond Milk
  • Coffee

Snack 1

  • 1 oz Nuts
  • 1 Cup blueberries
  • Protein Bar with approximately 200 calories.


  • 1 cup Quinoa OR 1 cup Black Beans OR 1 Cup Brown Rice (cooked)
  • 6 oz Lean Meat
  • 2 cups Veggies of Choice
  • 1 TBSP Olive Oil

Snack 2 (or 30 min prior to Workout)

  • 3 Dates OR 1 Banana
  • 1 Scoop Whey Protein (Bluebonnet / Jay Robb) OR (SunWarrior Raw Vegan Protein)
  • 1 TBSP Activated Barley
  • 1 TBSP Chia Seeds
  • 1 tsp Raw Cacao

Snack 3 (or Post Workout)

  • P90X recovery drink
  • 3/4 Cup Oatmeal
  • 1 Scoop Whey Protein (Bluebonnet / Jay Robb) OR (SunWarrior Raw Vegan Protein)


  • 6 oz Lean Meat
  • 1 cup Quinoa OR 1 cup Black Beans OR 1 Cup Brown Rice (cooked)
  • 1.5 cups Veggies of choice
  • 1/2 TBSP Olive Oil

Bedtime Snack

  • Greek Yogurt (unflavored)
  • 1 oz Nuts of choice (unsalted / unroasted)

As you can see, gaining good weight is not easy. You have to eat a lot of clean foods. The approximate nutrition breakdown for the sample meal plan above is:

  • Total Calories – 3000
  • Carbohydrates – 300 gm
  • Protein – 210 gm
  • Fat – 86 gm

This is an approximate calculation, you can log on to www.myfitnesspal.com to get your exact ratios.

Feel free to post a comment or email me with any questions.


Coach V
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Coach V

Fitness Coach / Blogger at www.FitnessYodha.Com
An Engineer by profession and a Fitness Coach / Blogger by choice. You will find posts pertaining to Fitness, Nutrition, Humor, Movie Reviews and sometimes Physics and some Philosophy as well.

I write from my heart.
I'd write even if no one was reading.

"Offending people since 1977"
Coach V
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