Diet Guide: for Gaining Mass Muscle

Meal Plan that I use:


Simple nutrition program? Sure. Im not sure if your looking to gain mass and get bigger or lose weight. If your looking to loose weight just cut some of the meals down. Heres a simple run down



Upon Waking– 1 scoop of whey protein with a piece of fruit

*I take 3 scoops on weight training days(Upper+/Chest and Back/etc)

and 1 scoop on non weight days like Yoga.

Breakfast(30-60 minutes later)-
Scramble: 3 whole eggs, 3 egg whites
1 tbsp olive oil
1 cup yogurt

Late Morning snack(skip if looking to lose weight)
1 piece of fruit(banana, apple,orange, etc)
1 cup pineapple
1 granola bar

6 oz canned tuna
2 slices whole wheat bread
1 tbsp light mayo
1 large piece of fruit

Afternoon snack
1 tbsp peanut butter
1 tbsp jam
2 slices whole wheat bread
1 scoop whey protein

8oz salmon(can sub any meat or chicken)
1 cup broccoli
2 cups mixed green salad
2 tbsp olive oil/vinegar dressing

Nighttime snack
1 scoop whey protein
1 tbsp peanut butter

*Note*- I tend to eat 2-4 peanut butter sandwiches a day. Their calorie to size ratio is almost unbeatable. Close to 460+ calories for 1 PB sandwich with 2 tbsp of peanut butter on each slice.

Totals: 3100 calories, 265 grams of protein, 260 grams of carbs, 110g of fat.

On workout days add:
Pre workout(within 30 minutes of workout)
1 scoop whey protein
1 large apple

Post workout(within 30 minutes of workout end)
2 scoops whey protein
1/2 cup low fat milk

totals: 3800 calories. 340g of protein, 360g of carbs, 110g of fat.

Blend all protein powders according to directions on labels and mix with 12-16 ounces of water.

As for what type of protein to get? I’d use AMP amplified wheybolic extreme 60. You can get it at your local GNC. Use that along with beta alanine for cutting out fatigue. Thats what I just started doing. I used the AMP whey protein for a while but I didn’t see mass gains. So I went back to my old ISO Mass XTREME Gainer. Which is more calories, more carbs, and more protein than AMP. I use ISO Mass and beta alanine pills as my only supplements. I take 1-3 scoops upon waking up. 1 scoop pre workout and 2 scoops post workout.

Anything with around 20-65 grams of protein will work fine though. I personally just like ISO mass and have consumed about 5 tubs. One ISO mass tub weighs 10 pounds. So thats almost 50 pounds i’ve consumed of this stuff lol. ISO mass is 59.99 without GNC gold card. Around 45-50 with it. It’s almost unbeatable for how much product you get for the price. 10 pounds of powder mix for 45-50 bucks? Unreal..

Hope this helped you and goodluck!

SO ISO mass is a MASS GAINER SHAKE. Meaning it has calories in the shake itself that will help you gain extra mass. Why? Well lets face it, its easier to drink an extra 1000 calories than eat another 1000 calories from solid food. See what I mean?

Here is a link with the supplmental facts of the ISO mass XTREME GAINER I use. One scoop has about 216 calories, 20-25 grams of protein and about 25 grams of carbs. It has 7 types of creatine along with loads of other stuff. Check out the following link if your interested in it. It really helped me put on the mass muscle.

Directions For Ultimate Nutrition Iso Mass Xtreme Gainer: Mix 3 scoops with 16 ounces liquid (water or milk). Take 3 servings daily.


However I now use Beyond Raw Rebuilt Mass



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