| Time | Meal | Protein | Carb’s | Fats | Calories |
| 7:00am | 1 bagel (plain) | 11 | 54 | 2 | 280 |
| –
|
2 tbsp peanut butter | 8 | 7 | 16 | 190 |
| –
|
1 whey protein drink | 23 | 3 | 1 | 92 |
| –
|
1 cup fat free milk | 9 | 13 | 0 | 90 |
| –
|
–
|
51 | 77 | 19 | 652 |
| 9:00am | 2 packets flavored oatmeal | 8 | 66 | 4 | 320 |
| –
|
3oz top round steak | 27 | 0 | 4 | 153 |
| –
|
2 egg whites (large, cooked) | 7 | 1 | 0 | 34 |
| –
|
–
|
42 | 67 | 8 | 507 |
| 11:00pm | 1 can tuna | 33 | 0 | 1 | 114 |
| –
|
4 pieces whole grain bread | 16 | 40 | 4 | 200 |
| –
|
2 tbsp miracle whip free | 0 | 2 | 0 | 15 |
| –
|
–
|
49 | 42 | 5 | 329 |
| 1:00pm | 1/4 cup fat-free cottage cheese | 15 | 5 | 0 | 80 |
| –
|
1-1/2 cup pasta | 14 | 84 | 2 | 420 |
| –
|
–
|
29 | 89 | 2 | 500 |
| 3:00pm | 3oz (93%) ground beef | 22 | 0 | 8 | 153 |
| –
|
2 tbsp barbeque sauce | 0 | 9 | 0 | 35 |
| –
|
1 cup brown rice (cooked) | 4 | 33 | 1 | 150 |
| –
|
–
|
26 | 42 | 9 | 338 |
| 5:00pm | 1 whey protein drink | 23 | 3 | 1 | 92 |
| –
|
–
|
23 | 3 | 1 | 92 |
| 5:30pm | 1.5 hr RESISTANCE TRAINING | 4 to 5 | times | per | week |
| 7:00am | 30 min INTENSE CARDIO | 2 to 3 | times | per | week |
| 7:30pm | 2 medium bananas | 2 | 58 | 0 | 220 |
| –
|
1 whey protein drink | 23 | 3 | 1 | 92 |
| –
|
1/2 cup apple sauce | 0 | 15 | 0 | 60 |
| –
|
–
|
25 | 76 | 1 | 372 |
| 9:30pm | 3oz baked chicken breast | 24 | 0 | 2 | 116 |
| –
|
1/4 cup cranberry sauce | 0 | 26 | 0 | 110 |
| –
|
1 broccoli stalk | 5 | 8 | 1 | 45 |
| –
|
–
|
29 | 34 | 3 | 271 |
| TOTAL | Daily gram intake | 274 | 430 | 48 | 3061 |
| –
|
Percentage of daily intake | 34% | 53% | 13% | 100% |
Simple Mass Diet System Conclusion:
Here is a basic plan you can follow or vary. It is found to be very effective, and many have used this in the past.
Notice, this is just an example, and to gain mass you must consume, 500 more calories a day to begin gaining weight, you should try to aim for 2000 more a day for maximum gains.
Yes you are probley thinking wont i just gain fat like this. The answer is no, but you will gain extra weight which when you get off the Bulking regimen, you will begin your cutting phase in which you will loose the extra fat that you gained.
Fat Loss Products:
- Clenbuterol Tablets by British Dragon;
- Clenbutaplex by Axiolabs;
- Clenbutaxyl by Kalpa Pharmaceuticals
- GP T3 by Geneza.
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