Looking to gain some serious mass? Learn to eat the same way that you train: beastly! The following meals should be consumed throughout one full day. Each meal should be taken in every 2-3 hours apart. Foods can be subject to change to fit your individual preferences so don’t freak out if you don’t like broccoli, there’s other options…
This bodybuilding meal plan consists of about 40% Protein, 35% Carbohydrates, and 25% Fats
Meal 1:
1cup oats
16oz fat free milk
1 med banana
1 1/2 scoop whey
Meal 2:
8 oz Chicken, fish, lean beef
1 cup yams
1 cup green beans
15 almonds OR almond butter
Meal 3: Turkey sandwich
Rye bread
Lean turkey 15g -20g protein
Spinach replacing lettuce
Tomato optional
Meal 4: (post workout) only on lifting days.
1 scoop DGC carbs
50g whey
Meal 5:
8 oz Chicken, fish, lean beef
1 cup yams
1 cup green beans
15 almonds OR almond butter
Meal 6:
8 oz fish
2 cups broccoli
Meal 7 optional:
2 scoops casein protein before bed
*Remember, if you are pressed for time during the day and you cannot consume a full food meal, just replace it with a protein shake to keep your metabolism moving. Don’t miss a meal!