Muscle Mass Meal Plan

The Muscle Mass Meal Plan is designed to pack on quality muscle mass.

Many will go on a mass nutrition plan and end up gaining more body fat than muscle because they justify eating everything and anything.

People will ask ‘why are you fat?’ and they’ll quickly reply ‘oh, I’m bulking.’

mass meal plan


Eating for Size and Strength

I’m all about having cheat meals here and there especially when you’re training for size and not so much worried about getting shredded. But this doesn’t mean you need to eat like crap all the time.

Just woofing down massive amounts of food isn’t necessarily the goal. Calories are indeed important but more importantly you need specific nutrients to build muscle. Unfortunately you won’t get those nutrients from junk food.

Muscle Mass Meals

Below you’ll find an example of one day’s worth of meals for this plan. Feel free to make substitutions for foods you may not care for.

The overall goal here is calorie intake with the majority of those being quality calories.

In other words, you want to eat food that will give you the energy to train hard, and help you recover and grow.

Mass Meal 1
› 2 scoops of whey protein
› 12 ounces of 2% milk
› 1 banana
› 1 serving of natural peanut butter

Mass Meal 2
› 4 whole eggs and 2 egg whites
› 1 serving of oatmeal with butter or yogurt
› Bagel with cream cheese or toast

Mass Meal 3
› 8-10 ounces of steak
› 1 sweet potato
› 1 serving of rice

Mass Meal 4
› 8-10 ounces of ground beef
› 1 serving of whole wheat pasta

Mass Meal 5
› 8-10 ounces of fish for chicken
› 1.5 servings of rice
› cup of veggies or salad

Mass Meal 6
› 2 scoops of whey protein with flax or 2 scoops of casein protein
› 12 ounces of 2% milk
› 1 banana

Gain Mass with the Right Foods

mass diet planThis Muscle Mass Meal Plan is approximately 3500-4000 calories.

The portions of course can be modified depending on where you’re at and what your goals are.

You can mix and match the meals, or substitute foods within the meals (if you don’t like salmon you can eat steak, or chicken, or turkey, etc.). Also, you can cater the above nutrition plan so that your protein shakes are around your workout times.

Although you don’t have to be as strict on your diet during your mass phase you still need high quality nutrition for muscle growth and recovery.

Remember, you want to gain muscle mass, not fat mass. You have to eat more food, and although some cheat meals are ok, the majority of your food needs to come from quality sources and not junk.

The Role of Cheat Meals & Junk Food

Jason in the kitchenIt’s a known fact that a mass diet constitutes far more leniency than if you were going for the ripped and shredded look.

This type of meal plan caters to those who want to get big or get stronger.

Though you can indeed have more cheat meals and perhaps a little junk food here and there, this doesn’t mean you should eat like crap 24×7.

Remember what I said above about eating the types of foods that will grant you the energy you need for heavy workouts. You also want to ensure you’re getting the proper nutrition for recovery so that your muscles can grow.

So don’t overdo the cheat meals and junk food. The goal is to build quality muscle and you also want to be healthy overall. The best thing you can do is be honest with yourself when it comes to this stuff.

Train (and eat) with Passion,