3 MONTHS TO MASS

Last Updated on January 7, 2021

POSTWORKOUT SNACK
2 scoops whey protein + 1 scoop casein protein (mix in water)
1 medium plain bagel + 2 Tbsp. jelly

DINNER
8 oz. top sirloin
1 large sweet potato
1 cup chopped broccoli
2 cups green salad + 2 Tbsp. salad dressing (olive oil and vinegar)

NIGHTTIME SNACK
1 oz. English walnuts
1 cup cooked oatmeal
2 scoops casein protein (mix in water)

MASS PLAN C

TOTALS: 3,246 calories, 345 g protein, 313 g carbs, 66 g fat

If your bodyfat levels tend to rise easily, then mass plan C will help lean you out without compromising your muscle gains. This plan drops your daily calorie count to about 18 per pound of bodyweight, while keeping protein at about 2 grams per pound and dropping carbs to about 1.75 grams per pound. Your daily fat numbers dip below 0.5 gram per pound of bodyweight. Removing some bread from your lunchtime meal, cutting out carbs at dinner and dropping the walnuts before bed can achieve these reductions.

BEFORE BREAKFAST
1 scoop whey protein (mix in water)
1 medium banana

BREAKFAST
3 whole eggs + 3 egg whites
2 cups cooked oatmeal

MORNING SNACK
8 oz. low-fat cottage cheese + 1 cup sliced pineapple
6 whole-wheat crackers +1 Tbsp. peanut butter

LUNCH
8 oz. turkey deli meat
2 slices whole-wheat bread (make sandwich; feel free to add low-fat mayo and/or mustard)
2 cups green salad + 2 Tbsp. low-fat balsamic vinaigrette

PREWORKOUT SNACK
1 scoop whey protein (mix in water)
1 large apple

POSTWORKOUT SNACK
2 scoops whey protein + 1 scoop casein protein (mix in water)
1 medium plain bagel + 2 Tbsp. jelly

DINNER
8 oz. top sirloin
1 cup chopped broccoli
2 cups green salad + 2 Tbsp. salad dressing (olive oil and vinegar)

NIGHTTIME SNACK
2 scoops casein protein (mix in water)