Mass Building Meal Plan and Workout Sample

Mass Building Meal Plan 

•  Meal 1: Approximately 550 calories – Scrambled Eggs with Veggies (6 egg whites, 2 whole eggs, with cut up red bell peppers, spinach, cauliflower, etc.). 1 cup of cooked steel cut oats (flavor with stevia and cinnamon) 
  
•  Meal 2: Approximately 400 calories – 2 cans of tuna with 2 tbsp. of olive oil mayo, 1-handful blueberries 
  
•  Meal 3: Approximately 500 calories – 10 oz lean ground turkey seasoned with taco seasoning. Top with ½ of avocado. 2 cups of steamed broccoli 
  
•  Meal 4: Approximately 300 calories – 1 Quest Bar, 2 scoops of WholeBody Green 
  
•  Meal 5: Approximately 500 calories – Spinach Shake (2 scoops Protein, 2 tbsp. Natural Peanut Butter, 3 cups spinach or kale, 2/3 cup unsweetened almond milk, 2 cups ice) 
  
•  Meal 6: Pre/Post Workout Meal – Approximately 300 calories – 2 scoops of whey protein isolate mixed with water (Drink 1/2 30 minutes pre-workout and the other 1/2 immediately post-workout). 1/2 medium sized steamed sweet potato, sliced thin and topped with zero calorie butter spray, stevia, and cinnamon. 
  
• Meal 7: Approximately 400 calories – 1 whole egg, 4 egg whites. Top with 2 tbsp. of salsa. 2 tbsp almond butter 
  

Mass Building Tips: - Remember, this meal plan is customized towards me and my body - During this phase I usually have 1 cheat meal per week - The water requirements are the same for this stage - The key to this mass building is nutrition more so than your exercise routine. This is why it’s so important to eat the right kind of carbs and fats so you’re not gaining the “wrong” kind of weight - This may seem like a lot of food for some of you so it does take discipline, just like it does for those trying to lose weight. For some, it might not be enough, depending on your body type and how much weight you’re trying to gain. This helps me to slowly, but surely gain the weight over time rather than 10 lbs per week! Sample Mass Building Workout Monday: CHEST Warm-Up: 25 Pushups. Stretch chest (20 seconds each side) Exercise 1 – 4 sets of 6 barbell bench press. - 4 sets of 20:(Lay flat on a bench with a 35 pound weight (not dumbbell, but round one) in your hands. Start with legs extended parallel to the ground and weight extended behind your head. Bring the weight and the legs together at the same time and meet in the middle as you crunch your abs. Extend back to starting position - Rest 90 seconds in between sets. Exercise 2 – 4 sets of 6 barbell incline press. - 4 sets of 20: Lay parallel to the ground in push up position with legs on a stability ball. With arms extended and in a fixed position bring your legs in and try to touch your knees to your chest and squeeze your abs. - Rest 90 seconds in between sets. Exercise 3 – 4 sets of 6 barbell decline press. - 4 sets of 10 hanging ab curls. Hang from a pull up bar and with knees slightly bent, lift your legs just above parallel with the ground and tilt pelvis slightly up. - Rest 90 seconds in between sets. Exercise 4 – 4 sets of 20 pushups with one hand on a medicine ball. After each rep roll ball to the other hand and continue until you do a total of 20 pushups. Then go straight into dumbbell flies and do 8 heavy reps. - Rest 90 seconds in between sets

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