3,000 kcal mass gain diet
Proper vitamin and mineral intake is just as important in mass growth as in a diet. That’s what helps you achieve the maximum absorption of nutrients, as well as the timely and sufficient energy supply you need for training. If you take workout and improvement seriously, Daily Pack vitamin package is your best choice.
Breakfast:
– 150 g oat flakes with 2 servings of Hyper Mass 5000
(1050 Kcal, 193 g carbohydrate, 53 g protein, 9 g fat)
Snack:
– 150 g wholemeal bread with 100 g turkey breast ham and 50 g tomato
(510 Kcal, 65.5 g carbohydrate, 40 g protein, 8.5 g fat)
Lunch:
– 150 grilled chicken breast with garlic yoghurt, 300 g sweet potato
(460 Kcal, 49.3 g carbohydrate, 50 g protein, 8 g fat)
Snack:
– 150 grilled chicken breast with garlic yoghurt, 300 g sweet potato.
(460 Kcal, 49.3 g carbohydrate, 50 g protein, 8 g fat)
Dinner:
– Oat pancakes with cottage cheese (6 egg whites, 1 yolk, 100 cottage cheese, 50 g oat flakes)
(358 Kcal, 24 g carbohydrate, 42 g protein, 8.5 g fat)
Before bedtime:
– 1.5 serving Nitro Gold Pro Enzy Fusion
(175 Kcal, 4.2 g carbohydrate, 33 g protein, 2.63 g fat)
————————————————————————————————————–
Altogether:
– 3014 Kcal
– 385 g carbohydrate
– 269 g protein
– 44.6 g fat
On training days, take one of the two servings of Hyper Mass after workout.
Use micronized creatine monohydrate as follows:
Loading:
Take 4 times 5 g daily for a week. Combine with some carbohydrate (Carbox) in the morning, during the day (2 servings) and in the evening. On training days, take one serving before and one after workout; on rest days, simply take one serving between meals in the morning and one in the afternoon.
Maintenance:
For 6-8 weeks, reduce the quantity by half and take 2 times 5 g. On training days, take it before and after workout; on rest days, in the morning and in the evening. Keep adding carbohydrate to it; after workout, you can as well put it in your protein shake.
Also recommended with it: