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MASS GAINING 101

Posted by Patrick Dickson on

GAINING MASS –

How many times have you heard people asking what the secret is to get large muscles?
Personally if I had a dollar for every time it came up in a conversation I could probably afford 4 tubs of pre workout.

The truth is there is no real secret, Consistency is the key to achieving muscle mass.

The following Diet and Supplementation plan is one that we think would be great for beginner to intermediate level lifters trying to add lean muscle mass to their frame.
Consuming as many as 5 – 6 meals a day is necessary for males looking to increase their lean tissue.

Meal 1

Supplements:
1 x Animal PAK (Full spectrum Multi Vitamin & Multi Nutrient supplement)
4 x Optimum Nutrition Fish Oil tablets
2 x Blackstone Labs Anogenin (Pro-hormone like enhancement which increases protein synthesis and nitrogen retention by 200%)

Food:
Option 1
– 8 whole eggs with and hand full of spinach leaves

Option 2
– 100 grams of rolled oats with 2 scoops of protein powder (MTS WHEY being our favourite based on flavour and product quality)

Meal 2

Supplements:
1 x CLA capsule

Food:

300 grams of Sweet Potato OR 1/2 cup of basmati rice.
200 – 250 grams of your choice from – Beef, chicken, turkey or fish.
It is a good idea to incorporate greens (broccoli, spinach, beans) into your meals for a number of health reasons including alkalizing blood levels, improved digestion and a broader spectrum of micro nutrients.
But, In saying that nobody is going to make you hit a 1 rep max bicep curl then and there if you don’t eat them.

Meal 3

Supplements:
1 x CLA capsule

Food:

300 grams of Sweet Potato OR 1/2 cup of basmati rice.
200 – 250 grams of your choice from – Beef, chicken, turkey or fish.

Meal 4

Supplements:
1 x CLA capsule

Food:

300 grams of Sweet Potato OR 1/2 cup of basmati rice.
200 – 250 grams of your choice from – Beef, chicken, turkey or fish.

Pre Workout:

– 10 grams creatine monohydrate
– If you like a pre workout intensifier, our current recommendation is HYBRID PreAmp (This is quite strong stimulant wise)

Intra workout:

10 grams Branch Chain
50 grams Carb power (waximaize, maltodextrin, karbolyn)

Postworkout:

40 grams WPI (Whey Protein Isolate)
50 grams Carb Powder

Meal 5
1 cup Basmati Rice
300g Salmon

Before bed if you’re still hungry:
Casein Protein shake

When people talk about “bulking” slap them.
The term bulking implies heavy fat gain. Gaining fat is not the goal, gaining muscle is!!
The above program is a generic template most people will find effective in adding LEAN muscle tissue with MINIMAL fat gain.


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