A training plan is only as strong as its diet. 80-90% of the results you see will come from dedication to nutrition, and that's why the Mass Performance Program provides all the tools you need for success.
You'll first need to determine your daily calorie needs. Use Muscle & Strength's daily calorie calculator to establish a baseline and then add 500 calories to that.
Mass Performance Program is based on a traditional 40/40/20 (protein/carbs/fat) macro split.
For protein, it's important to eat high quality ingredients like organic grassfed beef, salmon, and whole eggs. These are complete proteins with quality fats.
When it comes to carb selection, make healthy choices of fruits and vegetables for nutrient-dense, fiber-rich carbs. For other carb sources, nutrient timing is key.
To optimize strength and performance, it's important to understand the GI index. Pre-workout, you'll want to choose high glycemic foods like white rice or starchy carbs like potatoes. Post-workout, stick to low glycemic choices like rolled oats and sprouted grain bread. Remember, if it's low in fiber, it's probably a fast-acting, high glycemic carb.
Mass Performance Program Meal Plan
Check out a sample meal plan for a trainee eating approximately 3300 calories and following the 40/40/20 split.
|7 Egg Whites||119||1||1||32|
|2 Slices Sprouted Bread||160||30||1||8|
|Meal 1 Total||459||31||14||58|
|12oz Grass Fed Sirlion||546||0||18||96|
|2 cups Broccoli||60||8||0||4|
|1 cup Sweet Potato||114||27||0||2|
|Meal 2 Total||720||35||18||102|
|1.5 tbsp Almond Butter||135||5||12||5|
|1 serving Cream of Rice||160||36||0||3|
|2 scoops Dymatize ISO-100||220||2||0||50|
|Meal 3 Total||515||43||12||58|
|1 scoop Dymatize Creatine Monohydrate||0||0||0||0|
|1 scoop Dymatize Amino Pro||0||0||0||0|
|1.5 scoops Super Mass Gainer||950||150||22||42|
|1.5 cups cooked White Jasmine Rice||308||68||0||6|
|10 spears Asparagus||32||6||0||4|
|Meal 4 Total||730||74||9||82|
Mass Performance Program Supplement Guide
Team Dymatize has created a stack designed to fuel your training as you follow the Mass Performance Program.
- Sipping on Amino Pro throughout the day, and especially during your workout, is a great way to ensure you're getting essential amino acids to fuel muscle growth and recovery.
- Getting plenty of protein is essential, and ISO-100 is the best choice for fast digesting, post-workout protein.
- Super Mass Gainer is perfect for an easy meal replacement or post-workout insulin spike to shuttle carbohydrates to your muscles.
- For creatine, stick to the basics with Micronized Creatine Monohydrate for increased strength, endurance, and lean muscle mass.