Male Mass Gain Advanced Guide

Meal 1 (Smoothie)

100g Rolled Oats

 

1 Banana

 

1 serve Rule 1 LBS

50g Berries

 

15g Almonds

 

60g gentec carbs

 

 

Snack

185g can of tuna

 

1 pack sakata crackers

 

Half an avocado

 

1 large apple

 

1 serve xtend bcaa

 

Meal 2

200g cooked weight chicken

 

350g cooked weight rice

 

Half plate of vegetables 

 

15g olive oil

 

Digestive enzymes

 

Snack (1.5 hour pre gym)

1 serve Rule 1 LBS

250g watermelon

 

15g Cashew nuts 

 

 

Pre workout

Altered state + 5g creatine

 

 

 

 

Post workout

Xtend pro

150g rice bubble

 

5g creatine 

 

 

Meal 3

200g cooked weight chicken

 

350g cooked weight rice

 

Half plate of vegetables 

 

15g olive oil

 

Digestive enzymes

 

Meal 4

300g greek yogurt

 

Gentec casein custard

50g berries