I Recorded I didn't know it was recording What's up guys? Jolana from hardgainer fitness here in this video. I'm gonna show you an easy 3200 calorie meal playing that you can follow to make some gains. Let's get it What's up? What's up? What's up YouTube? Welcome to hardgainer fitness here on this channel I give you all the tips and tools that you need to defeat yourself and crush the scale and hey If it's your first time here consider subscribing to the channel and if you do don't forget to hit that notification Bill that way you'd notify it every time I put out new videos. Let's get right into it All right guys, so recently I put on 10 pounds and just under two months trying to lean book gaining one to two pounds per week And I vlogged every bit of it. So if you haven't already make sure you go and check out the vlogs all the b-roll That's you'll see from this video is coming from the vlog. So meal number one is a smoothie every morning I try to have a smoothie for a couple reasons one the main reason is because it allows me to be movable and I work a full-time job So making that smoothie really allows me to get a meal in early in the morning taking advantage of my feeding window So that I can get all of my calories in throughout the day My smoothie consists of The re-servings of oats. Let me show you something Don't make the mistake of getting old-fashioned oats all right Make sure you get some quick oats when you're making your smoothie But I get three servings of quick oats if you try to use the old-fashioned oats I promise you it's gonna be disgusting. It's gonna be all hard and granny. It's almost like eating rice Like you put rice in a blender and then try to drink it. That's almost what it takes like so don't get the old-fashioned oats Make sure you get the quick oats the re-servings of quick oats one serving of peanut butter one serving of almond milk Which is just one cup one cup of water and then I use one scoop of protein All you need you don't need those big giant, you know, 3200 calories smoothies first thing in the morning unless Unless You're gonna be on the go all day You won't have time or the place to eat Those type of smoothies are perfect for that situation because you're gonna be gone all day And you don't have the time to sit down and eat a meal So those are perfect But in this specific scenario, I'm talking about just a regular day when you're at home or at work with whatever the cakes Maybe this is the type of meal plan that I'm talking about So that's my first meal happy every morning. It's great. This movie comes out the 45 grams of protein 107 grams of carbs and 30 grams of fats. That's meal number one No number two that usually eat is two eggs saying which is not topped with off with some rice cakes So I have four eggs four slices of bread and I have four rice cakes Sometimes I'll put some peanut butter on the bread. It really depends on how hungry I am if I'm kind of hungry And I'll try to put the peanut butter on there just to get some extra calories If not I'll just eat it as is and go with that this meal gives me 46 grams of protein 88 grams of carbs and 21 grams of fats Too easy meal number three Okay, meal number three is also pretty simple. It's four ounces of meat 190 grams of rice now that's cooked rice make sure you get that part right 190 grams of cooked rice and I have one serving of pecans All right, which is basically just a handful. It's not a lot at all But it gives you a ton of calories just from that small bit of pecans. That's why I eat those But I like pecans so that meal brings oh wait, so for the meat I use the 85% lean and 15% fat Ground turkey meat from my four ounces of meat That's for specific reason and that's because that little bit of extra fat gives me a little bit of extra calories So I can hear my calories easier throughout the day that I have enough stuff myself and this meal brings me to Yeah, let's do that 32 and a half grams of protein 90 grams of carbs and 37 grams of fats. All right, let's get the meal number Not four, but four all right, so for meal number four I have The exact same thing so four ounces of meat 85 15 lean ground turkey I have one serving of pecans and 190 grams of white rice exact same meal gives me the exact same amount of macros of course So let's get the meal number five the last meal of the day is super simple It's just a ball of cereal. I use a cereal called kashi go lean I think it's called crunchberry cereal. They have other flavors, but they're disgusting So trust me get the crunch berries. It still has great macros. It's still good for you And it's a really easy way to top off your macros for the day So that you can hit the calories that you need to make Some games question of the day before we go is do you want to see any other sample meal plans and if you do How many calories do you want those meal plans to be comment down below and let you boy know That's it for this video. You already know who it is man Jalama hardgain and fitness helping you defeat yourself and Crush that scale. I will see you guys in the next video. You already know what time it is man It's time to grow peace