Spreadsheet: 62843d1263846033-0-for-value-error-cal-chart
Sheet: Sample Diets

Sample Muscle Build Diet:
Meal | Food | Protein | Calories
Meal#1 | 30 grams of whey protein taken with water. 30mins later, omelette using 2 full eggs and 4 egg whites and two pieces of brown toast. 1 glass of 100% orange juice. | 60g | 550
07:00:00
Meal#2 | Weight gainer shake which includes 40 grams of protein, 40 grams of pure carbs and 5 grams of creatine. Two whole large bananas. | 45g | 400
10:00:00
Meal#3 | 150 grams of either lean beef, skinless chicken or tuna. Wholemeal bread or brown rice. Salad and one piece of fresh fruit. | 35g | 500
01:00:00
Meal#4 | Weight gainer shake which includes 40 grams of protein, 40 grams of pure carbs and 5 grams of creatine. 3 low fat biscuits. | 40g | 500
04:00:00
WORKOUT
Meal#5 | Post workout shake. 40 grams of whey protein, 25 grams of dextrose and 5 grams of creatine. | 40g | 350
06:00:00
Meal#6 | Post workout meal. 150 grams of lean beef, chicken or fish. Brown rice and green vegetables. | 40g | 550
07:00:00
Meal#7 | Before bed protein injection. 30 grams of whey protein taken with water. (You may take casein protein before bed if you want slow absorption protein) | 30g | 160
10:00:00
 | Totals: | 270g | 3510
The above muscle building diet is best suited to a 180 pound man who works out in the evenings. The meals are not set in stone, you can see I have listed a few options for your main meals.
Sample Mass Gain Diet:
Meal | Food | Nutrition
Meal#1 | 3 buckwheat pancakes (4in diameter) | 617 calories
 | 2 large eggs | 45g protein
 | 6 egg whites | 71g carbs
 | 1/2 cup of applesauce (unsweetened) | 15g fat
Meal#2 | 6oz skinless chicken breast | 475 calories
 | 8oz sweet potato | 45g protein
 | 1/2 cup mixed vegetables | 66g carbs
 |  | 4g fat
WORKOUT
Meal#3 | 6 tablespoons whey protein | 835 calories
 | 10oz skim milk | 43 protein
 | 1 orange juice | 131 carbs
 | 3 low fat biscuits | 13 fat
Meal#4 | 5oz lean steak | 576 calories
 | 2 cups of couscous | 46g protein
 | 1/2 cup of carrots | 68g carbs
 | 3 teaspoons of steak sauce | 11g fat
Meal#5 | 1 1/2 cups low fat cottage cheese | 608 calories
 | 1 cup brown rice | 43g protein
 | 1/2 cup pineapple | 65g carbs
 |  | 16g fat
Meal#6 | 1 large bagel | 567 calories
 | 4 slices of roast beef | 45g protein
 | 3 slices low fat cheese | 67g carbs
 | Sliced tomato | 9g fat
 | Lettuce
 | 1 teaspoon low fat mayo
 | Totals: | Calories: 3678
 |  | Protein: 268g
 |  | Carbs: 468g
 |  | Fat: 68g
Again, the diet program is designed for a 180 pound man. The plan above is for a morning workout, but meals can be switched around for someone who works out in the evening.
Base Muscle Building Diet:
Meal | Food | Protein | Calories
Meal#1 | 40 grams of whey protein mixed with [NAME] of water. 30mins later, spanish omelette using 2 whole eggs and 4 egg whites. 2 pieces of brown toast with margarine. | 60g | 620
Meal#2 | Weight gainer shake. 30 grams of protein, 40 grams of carbs, 5 grams creatine. 1 banana. | 30g | 380
Meal#3 | Ground beef chilli with brown rice OR 150 grams grilled chick or pork with brown rice. | 40g | 600
Meal#4 | Weight gainer shake which includes 30 grams of protein, 40 grams of pure carbs and 5 grams of creatine. | 30g | 350
WORKOUT
Meal#5 | Post workout shake. 40 grams whey protein, 30 grams dextrose, 5 grams creatine, 5 grame L-glutamine. Have as soon as possible after your workout. | 40g | 450
Meal#6 | Post workout meal. 200 grams of chicken or beef, 100 grams of green vegetables, 1 whole baked potato. This meal should be eaten about 1 hour after your workout. | 50g | 550
Meal#7 | Before bed protein shake. 30 grams of whey protein mixed with water. | 30g | 120
 | Totals: | 280g | 3070
 |  |  |  | This is a base muscle building diet becuase you can use it as a base to build your diet on. The calorie intake is just over 3000 which is fine for someone around 160 pounds, but calories and protein intake must increase as bodyweight increases.