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.
| Meal 1 | Calories | Carbs | Fat | Protein |
|---|---|---|---|---|
| 3 Eggs | 180 | 0 | 12 | 18 |
| 7 Egg Whites | 119 | 1 | 1 | 32 |
| 2 Slices Sprouted Bread | 160 | 30 | 1 | 8 |
| Meal 1 Total | 459 | 31 | 14 | 58 |
| Meal 2 | Calories | Carbs | Fat | Protein |
| 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 |
| Meal 3 | Calories | Carbs | Fat | Protein |
| 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 |
| Pre-Workout | Calories | Carbs | Fat | Protein |
| 1 scoop Dymatize Creatine Monohydrate | 0 | 0 | 0 | 0 |
| 1 scoop Dymatize Amino Pro | 0 | 0 | 0 | 0 |
| Pre-Workout Total | 0 | 0 | 0 | 0 |
| Post-Workout | Calories | Carbs | Fat | Protein |
| 1.5 scoops Super Mass Gainer | 950 | 150 | 22 | 42 |
| Post-Workout Total | 950 | 150 | 22 | 42 |
| Meal 4 | Calories | Carbs | Fat | Protein |
| 1.5 cups cooked White Jasmine Rice | 308 | 68 | 0 | 6 |
| 10 spears Asparagus | 32 | 6 | 0 | 4 |
| 12oz Chicken | 390 | 0 | 9 | 72 |
| Meal 4 Total | 730 | 74 | 9 | 82 |
| Daily Total | 3374 | 333 | 74 | 340 |
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.
4 Comments
Just two questions.
- The meal plan is for training days and off days ?
- The meal plan is for a person around what weight ?
Thanks in advance,
Hey Peter,
It is for both days. The meal plan was built around around a rough height of 5'10"-6' and 160-170lbs depending upon the individual. Most calorie calculators will spit out ~2800 for moderately active individuals so when you add 500 to that, it comes out to 3300.
research that shows, if you take creatine with caffeine, it decreases creatines effect.
your amino supplements includes caffeine, and you said take it with creatine.
which makes no sense. another plan to sell suplements.
One study is certainly not the be all, end all. I would give this a read: http://examine.com/faq/does-caffeine-counteract-creatine/