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Bodybuilding Word

Mass Gain Eating Program

26 Juin 2016 , Rédigé par BodybuildingWord

Mass Gain Eating Program

Mass Gain Eating Program

Summer is over guys! Bad news I know. But happily for those who didnít get the summer body that they wanted to have, here is a new start for you, off season or bulking season is on.
We all know that autumn and winter seasons are the best for bulking, gaining weight and muscles with that extra fat in the body which is necessary if we aim to gain weight.


Workouts and diets have chosen for you 4 mass gain eating programs starting from the lower one of 2500 kcal to the maximum 4000 kcal per day in order to help to achieve your goal which is having bigger muscles. by following a clean bulk diet.

2500 kcal mass gain eating program

This mass gain eating program is based on a relatively small number of calories. Therefore it can either be used for a light mass gain (for a person with relatively low caloric requirements) or as part of a maintenance menu (not to take or lose weight). However, it will depend on your calorie consumption and thus your metabolism. If you donít usually eat much, this can be a good way to start your mass gain.


mass gain eating program


Summary of 2500 Kcal menu:


Protein: 174 g (27.5%)
Carbohydrates: 253 g (40%)
Fat: 92 g (32.5%)
Breakfast:


Rolled oats 60g
Milk: 15 cl
Cacao Van Houten: 5 g (cacao powder)
Ham or meat (100 g), or cheese 0% (250gr) or protein powder (20 g)
1 orange
Fish oil: 10 ml (if omega 3 capsules)
Morning snack:


Nuts (almonds, walnuts ...): 30 g
Protein powder: 20 g
Lunch:


Vegetables: a small plate
Olive oil: 10 g
Quinoa: 50 g
Meat or fish: 100 g
Vegetables: a plate
1 apple
Afternoon snack (1 hour before training):


Oatmeal or oatmeal powder or barley: 40 g
Protein powder: 20 g
During the workout:


40 grams of carbohydrates with high glycemic index + 5g BCAA
Post workout (at the end of workout):


30 g of whey protein + 5g BCAA
30 minutes to 1 hour after meals: dinner:


Basmati rice (brown rice): 60 g
3 eggs
Vegetables: a plate
Olive oil: 10 g
Dark Chocolate: 10 g
Before bed:


Cottage cheese: 150 g

Check Out Best Bulking Cycle

3000 kcal mass gain eating program


In this mass gain eating program, increasing calories is mainly caused by increasing your carbohydrates intake during the day.


3000 Kcal represents an important amount of calories in a mass gain eating program. Normally, with this caloric volume, most bodybuilders will gain weight.


It's a good compromise for weight gain while limiting fat gain. However, if despite the 3000 Kcal of your diet you do not see any mass gain progress; feel free to further increase the dose by 10% to 15%.


mass gain eating program


Summary of 3000 Kcal menu:


Protein: 191 g (25%)
Carbohydrates: 345 g (46%)
Fat: 98 g (29%)
Breakfast:


Rolled oats 80g
Milk: 15 cl
Cacao Van Houten: 5 g (chocolate powder)
Ham or meat (100 g), or cheese 0% (250gr) or protein powder (20 g)
1 orange
Fish oil: 10 ml (if omega capsules 3in)
Morning snack:


Nuts (almonds, walnuts ...): 30 g
Protein powder: 20 g
Lunch:


Vegetables: a small plate
Olive oil: 10 g
Quinoa: 80 g
Meat or fish: 100 g
Vegetables: a plate
1 apple
Afternoon snack (1 hour before training):


Oatmeal or oatmeal powder: 50 g
Protein powder: 20 g
During the workout:


50 grams of carbohydrates with high glycemic index + 5g BCAA
Post workout (at the end of this one):


30 g of whey protein + BCAA
30 minutes to 1 hour after meals (dinner):


Basmati Rice (brown rice): 100 g
3 eggs
Vegetables: a plate
Olive oil: 10 g
Dark Chocolate: 10 g
Before bed:


Cottage cheese: 200 g
3500 kcal mass gain eating program


For most people, a 3500 kcal mass gain eating program is good enough for a classic muscle gain routine.


Manage your calories intake depending on the ups and downs of your weight. If you see that you are gaining weight too fast (more than 2 to 3 kg per month) or you take too much fat, reduce your caloric intake.


To further increase the caloric intake, we added a large dose of carbohydrate and fat in this following program.


mass gain eating program


Summary of 3500 kcal menu:


Protein: 203 g (23%)
Carbohydrates: 405 g (47%)
Fat: 115 g (30%)
Breakfast:


Oatmeal: 100 g
Milk: 15 cl
Cacao Van Houten: 5 g (cacao powder)
Ham or meat (100 g), or cheese 0% (250gr) or protein powder (20 g)
1 orange
Fish oil: 10 ml (if omega capsules 3in)
Morning snack:


Nuts (almonds, walnuts ...): 40 g
Rolled oats or oat powder: 40 g
Protein powder: 20 g
Lunch:


Vegetables: A small plate
Olive oil: 10 g
Quinoa: 100 g
Meat or fish: 100 g
Vegetables: A plate
1 apple
Afternoon snack (1 hour before training):


oatmeal or oatmeal powder or barley: 50 g
Protein powder: 20 g
During the workout:


50 grams of carbohydrates with high glycemic index + BCAA
Post workout (at the end of the workout):


30 g of whey protein + BCAA
30 min to 1 h after training (dinner):


Basmati Rice: 100 g
3 eggs
Vegetables: a plate
Olive oil: 15 g
Dark Chocolate: 10 g
Before bed:


Cottage cheese: 200 g
4000 kcal mass gain eating program


This large caloric volume widely enough to gain quick muscle mass. It is great if you have trouble gaining weight, and also if you practice other physical sports besides bodybuilding.


mass gain eating program


Summary of 4000 Kcal menu:


Protein: 221 g (22%)
Carbohydrates: 468 g (47%)
Fat: 140 g (31%)
Breakfast:


Oatmeal: 120 g
Milk: 25 cl
Cacao Van Houten: 10 g (cacao powder)
Ham or meat (100 g), or cheese 0% (250gr) or protein powder (20 g)
1 banana
Fish oil: 10 g (if omega 3 capsules)
Morning snack:


Nuts (almonds, walnuts ...): 50 g
Rolled oats or oat or barley powder: 40 g
Protein powder: 20 g
Lunch:


Vegetables: a small plate
Olive oil: 15 g
Quinoa: 120 g
Meat or fish: 100 g
Vegetables: a plate
1 apple
Dark Chocolate: 10 g
Afternoon snack (1 hour before training):


Oatmeal or oatmeal powder or barley: 60 g
Protein powder: 20 g
During the workout:


60 g of carbohydrates with high glycemic index + BCAA
Post workout (at the end of the workout ):


30 g of whey protein + BCAA
1/2 hour to 1 hour after weight training (dinner):


Basmati Rice: 120 g
4 eggs
Vegetables: a plate
Olive oil: 15 g
Dark Chocolate: 10 g
Before bed:


Cottage cheese: 300 g

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