EP4 Meal Schedule Template: That Need to Gain Mass Athletes

EP4 Meal Schedule Template:

That Need to Gain Mass Athletes

We’re not nutritionists, but we need you to follow the schedule and stay disciplined with your meals. A real meal isn’t a quick snack — it has protein, carbs, and at least 700 calories. Don’t confuse the two. Fueling your body the right way is just as important as training.

The secret is simple: wake up early and win the day. Get in two breakfasts, two lunches, and two dinners. That’s how you build consistency, strength, and results. Every meal is an opportunity to get better — don’t skip it.

Stay locked in and trust the process. The work you put in at the table shows up on the field.

Purpose: Build muscle, increase weight, and fuel performance.

Mindset Reminder: Eating isn’t about hunger—it’s about results. Skipping meals means skipping progress.

7:30 AM – Breakfast (Meal 1)

• Option 1: 3 scrambled eggs, 2 slices of whole-grain toast, 1 banana, 1 glass of milk

• Option 2: Greek yogurt + granola + berries + whole-grain bread with peanut butter

• Option 3: Oatmeal + peanut butter + sliced apples + 2 boiled eggs

9:30 AM – Snack (Snack 1)

• Peanut butter sandwich on whole-grain bread

• Protein bar (20g+)

• Cheese stick + whole-grain crackers

12:00 PM – Lunch (Meal 2)

• Turkey + cheese sandwich, baby carrots, fruit cup

• Chicken wrap with lettuce + tomato + hummus + grapes

• Pasta with grilled chicken + broccoli + orange

2:00 PM – Snack (Snack 2)

• Peanut butter sandwich (yes, again—it’s easy calories)

• Hard-boiled eggs + crackers

• Trail mix or mixed nuts

3:30 PM – Pre-Workout Meal (Meal 3)

• Chicken breast + rice or sweet potato + veggies

• Tuna sandwich + sliced peppers

• Rice bowl with beans + chicken + avocado

5:00 PM – Post-Workout Fuel (Meal 4)

💡 Cheat Code: Protein shake with milk + banana + 1–2 tbsp peanut butter = quick 500+ calories.

• Option 2: Turkey roll-ups + crackers + fruit

• Option 3: Greek yogurt + granola + honey

8:00 PM – Dinner (Meal 5)

• Grilled chicken or salmon + brown rice + veggies

• Burger (lean beef or turkey) + roasted potatoes + side salad

• Stir-fry shrimp or chicken + quinoa

✅ Tips for Success

1. Always carry snacks (sandwich, nuts, protein bar).

2. Double up portions if you’re still not gaining.

3. Make peanut butter + protein shakes part of your daily routine.

🥦 EP4 Meal Schedule Template: Leaning Out (Fat Loss)

Purpose: Drop fat while keeping strength and performance high.

Mindset Reminder: We’re not starving—we’re fueling. The goal is to eat smarter, not less.

7:30 AM – Breakfast (Meal 1)

• Option 1: 3 egg whites + 1 whole egg, spinach, and 1 slice of whole-grain toast

• Option 2: Greek yogurt + berries + chia seeds

• Option 3: Oatmeal + cinnamon + 1 scoop whey protein

9:30 AM – Snack (Snack 1)

• Apple + 1 tbsp peanut butter

• Protein shake with water

• Veggie sticks + hummus

12:00 PM – Lunch (Meal 2)

• Grilled chicken + salad + olive oil & vinegar

• Turkey burger (no bun) + roasted veggies

• Shrimp stir-fry with broccoli + peppers

2:00 PM – Snack (Snack 2)

• Handful of almonds or pumpkin seeds

• Hard-boiled eggs

• Cottage cheese with cucumber slices

3:30 PM – Pre-Workout Meal (Meal 3)

• 4 oz grilled chicken + ½ cup rice + vegetables

• Turkey wrap in a low-carb tortilla + salsa

• Salmon with roasted zucchini

5:00 PM – Post-Workout Fuel (Meal 4)

• Protein shake with water (no peanut butter here—keep it lean)

• Greek yogurt + blueberries

• 2 hard-boiled eggs + fruit

8:00 PM – Dinner (Meal 5)

• Grilled fish + asparagus + quinoa (small portion)

• Lean beef + roasted Brussels sprouts + cauliflower rice

• Chicken breast + spinach salad

✅ Tips for Success

1. Stick to water, black coffee, or tea (no juices or sodas).

2. Protein + veggies should dominate your plate.

3. Carbs = fuel, so earn them around workouts.