Male Mass Gain Beginners Guide

Meal 1 (Smoothie)

75g Rolled Oats

 

1 Banana

 

1 serve Rule 1 LBS

50g Berries

 

15g Almonds

 

 

Snack

185g can of tuna

 

8 corn thins

 

1 large apple

 

1 serve xtend bcaa

 

Meal 2

200g cooked weight chicken

 

250g cooked weight rice

 

Half plate of vegetables 

 

10g 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

100g rice bubble

 

5g creatine 

 

 

Meal 3

200g cooked weight chicken

 

250g cooked weight rice

 

Half plate of vegetables 

 

10g olive oil

 

Digestive enzymes