Male Mass Gain Beginners Guide
Meal 1 (Smoothie)
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75g Rolled Oats |
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1 Banana |
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1 serve Rule 1 LBS |
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50g Berries |
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15g Almonds |
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Snack
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185g can of tuna |
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8 corn thins |
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1 large apple |
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1 serve xtend bcaa |
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Meal 2
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200g cooked weight chicken |
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250g cooked weight rice |
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Half plate of vegetables |
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10g olive oil |
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Digestive enzymes |
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Snack (1.5 hour pre gym)
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1 serve Rule 1 LBS |
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250g watermelon |
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15g Cashew nuts |
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Pre workout
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Altered state + 5g creatine |
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Post workout
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Xtend pro |
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100g rice bubble |
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5g creatine |
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Meal 3
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200g cooked weight chicken |
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250g cooked weight rice |
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Half plate of vegetables |
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10g olive oil |
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Digestive enzymes |
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