5,000 Calorie Meal Plan for Mass Gains with Macros By Body Type

You have one simple goal. Mass gains.

You train heavy and hit the gym consistently. That’s the easy part. The challenge is eating enough of the right types of foods to get huge and strong.

In this post, you’re going to get a 5,000 calorie meal plan for mass and gains for each body type. And it’s not going to be filled with junk food (although there is some leniency with this type of diet!).

I’ll also help you calculate your macros for your body type. So you’ll see meal plans specific to all 3 types.

Let’s dig in…literally!

Note: This meal plan does not follow any trendy or fad diets. You will be eating protein, carbs, and fats! And meats, dairy, grains, and veggies!

Macros for Mass and Strength Gains

You know you need to eat a lot of food to gain mass and strength. But unfortunately, the ‘just eat, bro’ mentality will only make you a fat ass.

Again, there is far more leniency with gaining mass than getting lean. However, you still need to ensure you’re getting enough of the right nutrients for muscle growth and recovery, and not overeating with junk food.

So let’s tackle the tough part first and assess your daily macros. A good starting point is following the 40/40/20 rule:

• Protein: 40%
• Carbs: 40%
• Fats: 20%

According to the above, your macros for 5,000 calories per day would look (approximately) like:

Macros	Grams	Calories
Protein	500	2,000
Carbs	500	2,000
Fats	111	1,000

However, we’re going to take things a step further and break down your macros according to your body type. Once you start reading each section below it will make more sense.

Ectomorph Macros for Mass Gains

Ectomorphs are naturally lean (skinny) and have the most difficult time gaining muscle, and weight in general. If this is you, you may respond better to higher carbohydrates.

The goods news is you can get away with more cheat meals than the other body types. However, you still need adequate protein and you also don’t want to develop bad habits (body types and metabolism can change over the years).

• Protein: 35
• Carbs: 55
• Fats: 20

Macros	Grams	Calories
Protein	438	1,750
Carbs	688	2,750
Fats	111	1,000

Endomorph Macros for Mass Gains

If you’re a true endomorph then you may be reading the wrong article because you do not have trouble gaining mass. You may need to read this post instead: Lean Muscle Meal Plans

However, if you’re still looking to pack on more muscle, you’ll want to eat more protein and quality fats, and minimize your carb intake. If you’re eating too many carbs, sure you may gain weight but it may not be quality weight from muscle.

In addition, whenever you lower carbs you’ll want to raise your (healthy) fat intake so that your body can use fats for energy.

• Protein: 45
• Carbs: 10
• Fats: 45

Macros	Grams	Calories
Protein	562	2,250
Carbs	125	500
Fats	250	2,250

*Though the fats are high and carbs are low this is not a ketogenic diet but you could easily shift the macros around to make it one (for keto, you’d have to decrease your protein, raises your fats and still cut carbs a little more).

Mesomorph Macros for Mass Gains

Mesomorph is known as the perfect body type for bodybuilding and weightlifting. You have no issue gaining muscle mass and you also don’t have a tendency to get fat.

So your macros are going to mimic more of a balanced diet. Consider yourself blessed!

For mesomorphs, we’re going to stick with what was recommended earlier as a good starting point, and that’s 40/40/20 macros.

• Protein: 40%
• Carbs: 40%
• Fats: 20%

Macros	Grams	Calories
Protein	500	2,000
Carbs	500	2,000
Fats	111	1,000

Remember, these are just starting points. You’ll need to experiment with your eating and make adjustments to your meal plan accordingly.

If you want to learn more about the different body types for building muscle, there’s a helpful article called ‘What’s Your Body Type’ by Ben Creicos on the bodybuilding.com website.

Meal Plans by Body Type for Mass Gains

Now it’s time to sit down and eat for mass gains. Below you’ll find a meal plan for each body type as we discussed above.

The foods for each plan will be similar, for the most part. The major change you’ll see is the amounts for each to cater to the macros for each body type.

Here’s how the below meal plans will work:

• Each meal plan will consist of 6 meals per day
• That means you’re looking to wolf down over 800 calories per meal
• The goal is to try your best to follow the same macronutrient ratio for each meal
• You may notice that not every meal will hit these macros exactly…
• That’s okay because the other meals will make up for this

*The calories and macronutrient amounts listed below are approximates and come from WebMD.com Food Calculator except where noted.

5,000 Calorie Mass Meal Plan for Ectomorphs

Macros

• Protein: 35%
• Carbs: 55%
• Fats: 20%

Grams Per Meal

• Protein: 72
• Carbs: 115
• Fats: 18

Meal 1

Food	Calories	Protein	Carbs	Fat
4 whole eggs	288	24	0	20
2 pancakes	180	4	30	6
2 tbsp syrup	100	0	24	0
2 servings of oatmeal	286	10	64	2
1/2 cup of dark berries	42	1	11	0
Totals	896	39	129	28

Meal 2

Food	Calories	Protein	Carbs	Fat
3 scoops whey protein	360	70	9	6
1 cup of frozen blueberries	84	2	22	0
2 bananas	210	2	54	0
1 slice of pineapple	74	1	20	0
1 cup of yogurt (low fat)	100	13	17	4
8 oz almond milk	40	1	2	3
Totals	868	89	124	13

Meal 3

Food	Calories	Protein	Carbs	Fat
12 oz chicken breast	426	82	0	8
2 servings of Jasmine rice	173	4	37	4
2 potatoes	230	4	54	0
1 serving of mixed veggies	100	2	24	0
Totals	879	94	103	12

Meal 4 (same as Meal 2)

Food	Calories	Protein	Carbs	Fat
3 scoops whey protein	360	70	9	6
1 cup of frozen blueberries	84	2	22	0
2 bananas	210	2	54	0
1 slice of pineapple	74	1	20	0
1 cup of yogurt (low fat)	100	13	17	4
8 oz almond milk	40	1	2	3
Totals	868	89	124	13

Meal 5

Food	Calories	Protein	Carbs	Fat
8 oz ground turkey (fat free)	240	56	0	4
9 oz of pasta	336	12	63	3
1/2 pasta sauce	110	2	18	3
2 servings of mixed veggies	200	4	48	0
Totals	886	74	129	10

Meal 6

Food	Calories	Protein	Carbs	Fat
8 oz fish (cod)	186	40	0	2
1 cup of quinoa	222	8	44	4
1 cup of black beans	228	16	40	0
1 sweet potato	90	2	21	0
1 apple	95	0	45
Totals	821	66	130	6

**If you’d like to have some actual recipes to follow, I’d like to recommend Anabolic Cooking. It’s the absolute best muscle building recipe guide.

You can learn more here: Anabolic Cooking – Over 200 Muscle Building Recipes

5,000 Calorie Mass Meal Plan for Endomorphs

Macros

• Protein: 45%
• Carbs: 10%
• Fats: 45%

Grams Per Meal

• Protein: 93
• Carbs: 21
• Fats: 41

Meal 1

Food	Calories	Protein	Carbs	Fat
5 whole eggs	360	36	0	30
4 pork sausage links	200	8	0	16
1 serving of olive oil	126	0	0	14
1 servings of oatmeal	143	5	32	1
Totals	829	49	32	61

Meal 2

Food	Calories	Protein	Carbs	Fat
3 scoops whey protein	360	70	9	6
1 tbsp of peanut buter	94	4	3	8
1 cup of Greek yogurt	300	15	7	23
8 oz almond milk	40	1	2	3
Totals	794	90	21	40

Meal 3

Food	Calories	Protein	Carbs	Fat
8 oz sirloin steak	456	46	0	46
6 oz chicken breast	213	41	0	4
1 serving of lima beans	150	10	28	0
2 servings of spinach	14	2	2	0
Totals	833	99	30	50

Meal 4 (same as Meal 2)

Food	Calories	Protein	Carbs	Fat
3 scoops whey protein	360	70	9	6
1 tbsp of peanut buter	94	4	3	8
1 cup of Greek yogurt	300	15	7	23
8 oz almond milk	40	1	2	3
Totals	794	90	21	40

Meal 5

Food	Calories	Protein	Carbs	Fat
6 oz fish (salmon)	312	46	0	12
1 tbsp olive oil	126	0	0	14
6 egg whites	103	22	1	0
1 avocado	322	4	17	9
2 servings of spinach	14	2	2	0
Totals	877	74	20	55

Meal 6

Food	Calories	Protein	Carbs	Fat
3 scoops of whey protein	360	70	9	6
8 oz almond milk	40	1	2	3
1 cup of Greek yogurt	300	15	7	23
1 serving of almonds	152	6	6	13
Totals	852	92	24	45

5,000 Calorie Mass Meal Plan for Mesomorphs

Macros

• Protein: 40%
• Carbs: 40%
• Fats: 20%

Grams Per Meal

• Protein: 83
• Carbs: 83
• Fats: 18

Meal 1

Food	Calories	Protein	Carbs	Fat
4 whole eggs	288	24	0	20
2 egg whites	34	7	0	0
4 turkey sausages	180	20	0	8
2 serving of oatmeal	286	10	64	2
1/2 cup of dark berries	50	10	42	0
Totals	838	61	106	30

Meal 2

Food	Calories	Protein	Carbs	Fat
3 scoops whey protein	360	70	9	6
1 tbsp of peanut buter	94	4	3	8
1 cup of frozen blueberries	84	2	22	0
1 banana	105	1	27	0
1 cup of non-fat yogurt	100	18	7	0
8 oz almond milk	40	1	2	3
Totals	783	96	70	17

Meal 3

Food	Calories	Protein	Carbs	Fat
12 oz chicken breast	426	82	0	8
2 sweet potatoes	180	4	42	0
1 cup of quinoa	222	8	40	4
2 servings of spinach	14	2	2	0
Totals	842	96	84	12

Meal 4 (same as Meal 2)

Food	Calories	Protein	Carbs	Fat
3 scoops whey protein	360	70	9	6
1 tbsp of peanut buter	94	4	3	8
1 cup of frozen blueberries	84	2	22	0
1 banana	105	1	27	0
1 cup of non-fat yogurt	100	18	7	0
8 oz almond milk	40	1	2	3
Totals	783	96	70	17

Meal 5

Food	Calories	Protein	Carbs	Fat
8 ounces of lean ground beef	400	46	0	22
4 oz ground turkey (fat free)	120	28	0	2
6 oz pasta	224	8	42	2
1/2 cup pasta sauce	110	2	18	3
Totals	854	84	60	29

Meal 6

Food	Calories	Protein	Carbs	Fat
3 scoops of whey protein	360	70	9	6
8 oz almond milk	40	1	2	3
1 cup of Greek yogurt (non fat)	100	18	7	0
1 banana	105	1	27	0
1 slice of pineapple	74	1	20	0
1 cup of strawberries	46	0	12	0
4 slices of mango	100	2	24	0
Totals	825	93	101	9

**You can compliment this meal plan for mass gains with a natural (and quality) testosterone booster.

My recommend product is called TestoFuel. You can read more about TestoFuel here.

How to Meet Your Macros with Cheat Meals for Mass

Some don’t even think about cheat meals when they’re training for mass. They just eat everything in sight when size or strength is the goal.

You may be able to get away with that to some degree, especially if you’re a hard gainer. The problem is, if you’re not feeding your muscles the right nutrients they need to recover, they simply won’t grow, or at least not as much.

So here’s an easy way to make room for those cheat meals like pizza, ice cream, burgers and fries, and heck, even some craft beers now and then.

• Take note of the approximate macros of your cheat meal
• Adjust your other meals for that day accordingly

That’s it! And if you can plan for your cheat meal, that makes things even easier.

Let’s say you plan to have a pizza with some beers that evening. All you would need to do is cut much of the carbs and fats from your other meals leading up to that (basically just eat a bunch of protein meals!).

Your macros probably won’t be perfect. But it should work out close enough.

If you’d like to learn more about how to hit your macros with eating almost whatever you want, read my post: Flexible Meal Plan for Mass Gains.

Eating for Your Body Type, for Mass Gains

There are 3 important things to remember about eating for your body when your goal is to gain muscle mass:

1. Experiment to find what works best for you
2. Don’t get stressed out about counting every single macro
3. Your body will change over the years; learn to adjust your meal plan accordingly

Also, be honest with yourself. Here are some things to ask yourself to know if your meal plan is working for you (or not):

• Are you gaining muscle or fat?
• Are you losing weight or is your weight and strength stagnant?
• How do your clothes fit? – if your jeans don’t fit because of your quads, that’s a good thing; if they don’t fit because of your waist, that’s a bad thing!
• Do you have high energy levels or do you feel sluggish most of the day?
• Are you getting stronger?

These are all great questions to ask yourself in order to gauge what’s working and what’s not. For example, if you’re feeling sluggish after a meal you may need to adjust your macros by reducing carbs and raising the protein or fats. Or maybe you need better quality food.

Another example is if you’re trying to pack on size but you’re not making any gains. You may need to bump up your carb intake or overall calorie intake (eat another snack before bed or add another meal during the day).

Monitor your progress along the way and have fun with it! And always be ready and willing to make changes to your meal plan. Dieting for mass gains (or for any goal) is rarely a straight line.

If this post helped you, please feel free to share it!

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Excuses Don’t Build Muscle,

Jason