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Home Nutrition Meal Plans Meal Plans to Gain Serious Muscle Mass

Meal Plans to Gain Serious Muscle Mass



Meal Plans to Gain Serious Muscle Mass

Note: I don’t want to tell you exact amounts to eat or drink (for example: 8 oz. chicken breast or 12 oz. skim milk, etc). Rather, we just tell you the food or beverage and it is up to you to determine what is enough.  

As a general guideline you should never over-eat or drink to the point where you feel like throwing up to gain mass or depriving yourself of food or liquids to cut up. These are the absolute wrong ways to diet and will only hurt you in the long run. To gain mass or to get shredded you want to have at least 6-7 meals a day, but the two different diets is determined by how much you eat at one time. Even when you cut up, you need to constantly eat to supply your body with protein and to prevent your body from going into a catabolic state, in which it feeds off of itself in order to supply its body with nutrients. The more muscle you have, the more fat you will burn to maintain it. Furthermore, if your body knows that food is coming it will use that food as readily burned energy. When you don’t eat for long periods of time it stores that food as body fat to be preserved for food in a later time in the day. Often times it is not used as energy so the fat accumulates. 

Also, you should be drinking at least a minimum of 1 gallon of water a day. Whether you are gaining mass or cutting up, your water consumption should not change. Water is the one of the most important nutrients your body can get. In addition, try to incorporate a variety of juices (ex: orange juice, apple juice, vegetable juice, etc) into your fluid consumption to meet daily nutritional needs.


Mass Meal Plan #1

Meal 1 (Breakfast): 4 whole eggs/2 egg whites, 1 cup of oatmeal w/ banana, 2 pieces of toast w/ low-fat cottage cheese

Meal 2 (Mid-Morning Snack): Bowl of canned tuna with crackers

Meal 3 (Lunch): Turkey sandwich on whole wheat bread with honey mustard

Meal 4 (Pre Workout): 1 scoop of whey protein mixed with water with an apple and a cup of pretzels

Meal 5 (Post Workout): 2 scoops of whey protein with cup of spaghetti

Meal 6 (Dinner): Grilled chicken, cup of brown rice and mixed vegetables

Meal 7 (Pre-Bedtime): 2 scoops of casein protein mixed in low-fat milk

 

Mass Meal Plan #2 

Meal 1 (Breakfast): 3 pieces of toast with low-fat cottage cheese, 2 cups of fruit salad and a cup of oatmeal

Meal 2 (Mid-Morning Snack): 1 scoop of whey protein mixed with low-fat milk

Meal 3 (Lunch): 1 can of tuna on whole wheat bread with an apple

Meal 4 (Pre Workout): 1 scoop of whey protein with some peanut butter

Meal 5 (Post Workout): 1 scoop of whey protein/1 scoop of casein protein mixed in water with a cup of goldfish and another cup of pretzels

Meal 6 (Dinner): Chicken with a cup of brown rice and spinach salad (with a variety of vegetables)

Meal 7 (Pre-Bedtime): Bowl of cottage cheese with raisins

 

Mass Meal Plan #3

8:00 AM wake-up- 20 g Whey Protein + Blueberries + Banana + Coffee

9:30 AM- 8 Egg Whites + 2 Yolks + 2 Packages of Instant Oatmeal (20 g carbs) + Fruit

11:30 AM- Handful of Almonds + Glass 1% Milk

1:00 PM- Grilled Chicken Breasts + Brown Rice (80 g carbs)

3:00 PM- Pre-workout (30 mins before lifting)- 40 g Whey Protein + Apple + Coffee + 5 g Creatine

5:30 PM- Post-Workout (30 mins after completion of workout)- 55 g Whey protein + 80 g fast-digesting carbs + 5 g glutamine

6:30 PM- Large Flank Steak + Whole Wheat Pasta  in Red Sauce + Mixed Vegetables Drizzled with Olive Oil + 1 Glass of Red Wine

8:30 PM- Glass of 1% Milk with Piece of 70% Cocoa Dark Chocolate

11:00 PM- Bowl of Low-fat Cottage Cheese mixed with fruit + 2 Tbsp Peanut Butter



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Current Views : 6544
Date Published : 2010-01-29 14:39:59
Written By : Jaret Grossman

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