EP4 Meal Schedule Template: That Need to Gain Mass Athletes
- Francisco Gracesqui
- Sep 12, 2025
- 4 min read
Updated: 6 days ago
EP4 Meal Schedule Template:
That Need to Gain Mass Athletes
Stop guessing. Start tracking.
If you’re not gaining, recovering, or feeling strong, it’s usually not because you “can’t gain weight.” It’s because meals are inconsistent, portions are too small, and the day gets away from you. This is not a metabolism program. This is a structure and priority fix.
At the bottom of this page we included a free EP4 Daily Nutrition Log. Download it, print it, and fill it out every day. When your meals become a priority, results follow.
You do not have to eat exactly like anyone else. You can repeat the same foods daily if that helps. Make it work for you. Meal prep. Talk to a buddy and hold each other accountable. Keep it simple and stop making excuses. We know it’s challenging, but the athletes who consistently gain quality muscle put themselves in a different category.
Size matters at higher levels! Many high level Division 1 athletes are over 200 pounds, and that strength shows up in performance.
Disclaimer: EP4 is not a medical provider or nutritionist. This template is for accountability and general education only. Consult a qualified professional for individualized advice.
Purpose: Build muscle, increase weight, and fuel performance.
Mindset Reminder: Eating isn’t about hunger—it’s about results. Skipping meals means skipping progress.
EP4 6-Meal + 2 Shake Performance Nutrition Template
Goal: Increase muscle mass, strength, and recovery
7:30 AM – Breakfast 1 (Meal 1 – Heavy Breakfast)
Option 1: 4 scrambled eggs 2 slices whole-grain toast1 banana 1 glass whole milk
Option 2: Oatmeal with peanut butter and honey2 boiled eggsGreek yogurt
Option 3: Breakfast burrito with eggs, cheese, potatoes, and turkey sausageSide fruit
9:30 AM – Shake 1 (Drink During School)
High-Calorie Growth Shake1–2 scoops whey protein, 1 cup whole milk, 1 banana, 2 tbsp peanut butter, Honey or oats blended in
💡 600–800 calories depending on portions
This is easy to drink between classes and doesn’t feel like eating.
12:00 PM – Lunch (Meal 2 – School Lunch)
Option 1: Turkey and cheese sandwich FruitChips or pretzels Milk
Option 2: Chicken wrap with rice or pasta salad Apple Yogurt
Option 3: Pasta with grilled chicken Broccoli Orange
👉 This is not a light lunch. If you’re trying to grow, eat the full plate.
3:15 PM – After School Meal (Meal 3 – Real Food)
Option 1: Chicken breastWhite riceAvocadoVegetables
Option 2: Ground beef bowlRice or potatoesBlack beansCheese
Option 3: SalmonSweet potatoSide salad
This is your second major meal before training.
4:30 PM – Pre-Workout Meal (Meal 4)
Keep it balanced and digestible.
Option 1: Rice bowl with chickenLight veggies
Option 2: Tuna sandwichFruit
Option 3: Egg sandwichYogurt
6:00 PM – Shake 2 (Post-Workout)
Recovery Growth Shake1–2 scoops whey protein, Whole milk, Banana, 2 tbsp peanut butter Optional: oats blended in
💡 Another 600–800 calories
This is mandatory if size is the goal.
8:00 PM – Dinner (Meal 5)
Option 1Grilled chicken or steakRice or potatoesVegetables
Option 2SalmonQuinoaRoasted veggies
Option 3Lean burgerRoasted potatoesSide salad
9:30 PM – Final Meal (Meal 6 – Before Bed)
Option 1: Greek yogurtGranolaPeanut butter
Option 2: 3 eggs + toast
Option 3: Cottage cheeseFruitHandful of nuts
This supports overnight recovery and growth.
🥦 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
Stick to water, black coffee, or tea (no juices or sodas).
Protein + veggies should dominate your plate.
Carbs = fuel, so earn them around workouts.
Download the EP4 Daily Nutrition Log and track 6 meals plus 2 shakes each day so you can stay consistent, recover faster, and gain the weight and strength you need.
Click to download and start today. 👇🏻👇🏼👇🏽👇🏾👇🏿
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