Can someone help me make a Food plan? (To gain mass & muscle)

I go to the gym about 4 times a week, and looking to produce a food plan for myself (4-5 meals a day)..

Only looking for people who know about fitness, and build.. Not someone who will give me answers from Google lol.

Willing to pay.

If you wanna get fat, I can help you out.

If you wanna get muscles you should eat salad and work out, that's as long as my knowledge goes

You just need a food plan, correct?
PM me Fadey.

You don't need to pay for a food plan. Are you trying to bulk up or cut down?

Expe said:

You don't need to pay for a food plan. Are you trying to bulk up or cut down?

Click to expand...

Bulk up, also put on muscle as well

Fade said:

Bulk up, also put on muscle as well

Click to expand...

You don't need a food "plan" to build mass.

In your case, find your TDEE using this: http://iifym.com/tdee-calculator/ fill out the information and when you find your TDEE, you want to add 400-500 calories to that. Try counting calories using an app (myfitnesspal) or on paper. Keep consistent with the food and just try to hit the same carbs/protein/fats every day. With this, you should see ~1lb of mass a week. If you don't gain much the first few weeks try bumping up your intake.

[font=Tahoma, Verdana, Arial, sans-serif]For training, follow a proven program like Stronglifts 5x5 or Lyle's Bulking Routine. [/font]

In order to bulk, you just need to eat a lot and hit the gym. It's not that hard. There is no special meal plan. You ain't leaning, you're bulking.