The Muscle Mass Meal Plan is designed to pack on quality muscle mass. Many will go on a mass nutrition plan and end up gaining more body fat than muscle because they justify eating everything and anything. People will ask ‘why are you fat?’ and they’ll quickly reply ‘oh, I’m bulking.’
I’m all about having cheat meals here and there especially when you’re training for size and not so much worried about getting shredded. But this doesn’t mean you need to eat like crap all the time.
Just woofing down massive amounts of food isn’t necessarily the goal. Calories are indeed important but more importantly you need specific nutrients to build muscle. Unfortunately you won’t get those nutrients from junk food.
Below you’ll find an example of one day’s worth of meals for this plan. Feel free to make substitutions for foods you may not care for. The overall goal here is calorie intake with the majority of those being quality calories. In other words, you want to eat food that will give you the energy to train hard, and help you recover and grow.
Meal 1 › 2 scoops of whey protein › 355mls of 2% milk › 1 banana › 1 serving of natural peanut butter
Meal 2 › 4 whole eggs and 2 egg white’s › 1 serving of oatmeal with butter or yogurt › Bagel with cream cheese or toast
Meal 3 › 8-10 ounces of steak › 1 sweet potato › 1 serving of rice
Meal 4 › 227g to 285g of ground beef › 1 serving of whole wheat pasta
Meal 5 › 227g to 285g of fish for chicken › 1.5 servings of rice › cup of veggies or salad
Meal 6 › 2 scoops of whey protein with flax or 2 scoops of casein protein › 355ml of 2% milk › 1 banana
RECOMMENDED MASS BUILDING PRODUCTS TO INCLUDE INTO YOUR EATING PLAN:
CREATINE SUPREME - 500g Creatine Monohydrate is by far the most researched and time-tested sports supplement in the world today and has been shown to increase strength and endurance in short-burst/interval sports. Creatine is also known for its muscle building effects due to its ability to draw water and nutrients into the muscle cell which results in a noticeable increase in muscle size and power in a very short period. SUGGESTED USE: One serving is a rounded teaspoon (5g) with a glass of fruit juice or with water and five or more teaspoons of dextrose. Ingesting a carbohydrate solution (sugars) with creatine promotes a 60% greater increase in total creatine concentrations in the muscle, compared with taking creatine alone.
CREATINE SUPREME can also be taken with a pre- or post-training drink, or both, as your drink should include protein and carbohydrates. First four days: 4 servings (20 g) spread out throughout the day. This is the loading phase. Non-training days: 1 serving (5 grams) in the morning on an empty stomach. ALLERGEN INFORMATION Contains no common allergens, but is produced in a facility that processes Whey, Casein and Egg.
GANIC F - 900g GANIC-F CAPS is SSA's answer to providing athletes with a product that rivalled GANIC-F INSANE'S strength, energy, focus and volumizing effects without any added carbohydrates. GANIC-F CAPS are ideal for precontest athletes who are on a carb and calorie restricted diet as well as those who follow a Ketogenic diet. SUGGESTED USE TRAINING DAYS: As a dietary supplement, take 5-10 capsules 30-45 minutes prior to your workout. For best results avoid eating a meal an hour before taking GANICCAPS. Assess your tolerance levels before deciding whether 5 or 10 capsules are most applicable to your individual needs. WARNING Do not use if you are pregnant or nursing, or if you are at risk of being treated for heart disease or high blood pressure. Should not be used in conjunction with any prescription medication, including MAO inhibitors, stimulants or anti-depressants. ALLERGEN INFORMATION Contains no common allergens, but is produced in a facility that processes Whey, Casein, Soy and Egg.
MASSIVE MUSCLE - 5kg MASSIVE MUSCLE is a high protein, High carbohydrate, calorie dense weight gainer packed with nutrients to assist with muscle growth, recovery and weight gain. Boasting a blend of high-quality protein sources, complex carbohydrates and a full vitamin and mineral profile, MASSIVE MUSCLE becomes the ultimate Meal replacement Powder. Additional Creatine and Arginine promotes pump, cell volumisation and vasodilation. INGREDIENTS Whey Protein Concentrate, Whey Protein Isolate, Casein, Fresh Dried Egg Albumen, Skim Milk Powder, Whey Powder, Maltodextrin, Dextrose, Crystalline Fructose, Creatine Monohydrate, L-Arginine, L-Leucine, L-Glutamine, Vitamin and Mineral mix, Flavourant, Sucralose. RECOMMENDED USE Add required amount depending on timing of meal and body weight (under 80kg: 60g-90g, over 80kg: 90g-120g) to two glasses of milk. Use a shaker or a blender for a supermass drink with added fruit, yoghurt and/or ice-cream. ALLERGEN INFORMATION Contains no common allergens, but is produced in a facility that processes Whey, Casein, Soy and Egg. See price list on Supplement SA down tag