Female Mass Gain Advanced Guide

Meal 1

70g Rolled Oats

 

Rule1 protein 1 serve

50g Berries

 

10g Almonds

 

 

Snack

185g can of tuna

 

8 corn thins

 

Half an avocado

 

1 serve xtend bcaa

 

Meal 2

150g cooked weight chicken

 

200g cooked weight rice

 

10g olive oil

 

Half plate of vegetables 

 

Digestive enzymes

 

Snack (1.5 hour pre gym)

Rule1 protein 1 serve

1 banana

 

10g Cashew nuts 

 

 

Pre workout

Altered state + 5g creatine

 

 

 

 

Post workout

International protein extreme mass

1 banana

 

5g creatine

 

 

Meal 3

150g cooked weight chicken

 

200g cooked weight rice

 

Half plate of vegetables 

 

10g olive oil

 

Digestive enzymes

 

Meal 4

Gentec casein custard

50g berries