Sample Mass Building DietSample Mass Building DietTime Foods Items / Supplements (Protein, Carbs, Fat, Kcal) 07:00 4 eggs (4 whites, 1 yolk), 2 slices wheat bread w/1T peanut butter, 1 orange (25, 55, 20, 500) 10:00 chicken or tuna 4oz, 1 cup brown rice or 8oz baked yam, 1/2 cup vegetables (35, 50, 10, 430) 12:00 chicken or tuna 4oz, 1 cup brown rice or 8oz baked yam, 1/2 cup vegetables (35, 50, 10, 430) 15:00 4 eggs (4 whites, 1 yolk), 2 slices wheat bread w/1T peanut butter, 1 orange (25, 55, 20, 500) 18:00 chicken or tuna 4oz, 1 cup brown rice or 8oz baked yam, 1/2 cup vegetables (35, 50, 10, 430) 20:00 low or no-fat cottage cheese w/fruit, 1/4 cup mixed nuts (30, 35, 15, 395) Nutrient breakdown: 185g protein, 295g carbohydrates, 85g fat, approx 2700 calories 28% protein 44% cabrohydrates 28% fat On workout days, add: 1/2hr Pre-WO 5g glutamine, 10g BCAA's, 1 large cup coffee 1/2hr Post-WO 50g dextrose, 50g whey protein, 5g creatine, 5g glutamine, 300mg alpha lipoic acid Permissible substitution choices: CARBOHYDRATE FOODS Food Item Amount Protein, Carbs, Fat, Kcal Cracked Wheat (dry) 1/2 cup (6, 50, 0, 224) White Rice (cooked) 1/2 cup (2, 25, 1, 117) Baked Yam (raw) 8 oz (3, 40, 0, 172) Baked Potato (raw) 8 oz (5, 50, 0, 220) Oatmeal (dry) 1/2 cup (4, 27, 6, 178) Cream of Wheat (dry) 1/2 cup (6, 50, 0, 224) Semolina (cooked) 1/2 cup (5, 21, 0, 104) Rice Cakes (1, 11, 0, 48) Banana 1 med (1, 27, 1, 121) Strawberries 1/2 cup (0, 5, 0, 20) Brocolli 1/2 cup (2, 5, 0, 28) Big Salad 1 cup (2, 10, 0, 48) PROTIEN FOODS Food Item Amount (Protein, Carbs, Fat, Kcal) Lean Red Meat (raw) 2 oz (10, 0, 7, 103) Egg (white only) 1 med (3, 0, 0 , 12) Egg (whole) 1 med (6, 0, 6, 78) White Fish 3 oz (17, 1, 0, 72) You can of course add more meals or increase portion sizes to increase the calories. You may also add some other foods, but be sure to read food labels and other references to determine the amount of protein, carbs, fat, and calories in the serving. Consistency is the key. This takes alot of discipline. You can have a cheat meal once or twice a week during the mass building phase. During the cutting phase, you will need to change the diet drastically. That information will be published in a later article. Hope you find this helpful! |
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