Gain Mass

The $100 Muscle-Building Meal Plan

With just a C-note a week, you can torch fat, gain muscle, and get your diet in line.

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Morning Training Sessions

Drink 20 oz of water each meal, more during training

Meal 1
- Shake: 8 oz coffee, 8 oz water, 2 tbsp peanut butter, and 2 scoops whey (preferably chocolate)

Training Session
- 1 apple if needed

Meal 2
- Omelet: 6 egg whites or 6 whole eggs, 1 cup spinach, 1–2 tsp hot salsa, ½ mashed avocado

Meal 3
- 8–10 oz chicken breast or ground beef (Marinate all meat in olive oil, cayenne pepper, limes, and pepper.)
- 1 cup green beans or 1 cup broccoli
- 1 cup black beans or 2 bananas

Meal 4
- ½ cup trail mix
- Hot green tea

Meal 5
(if following morning is a training session)

- 1 large sweet potato or 1 cup black beans
- 10–12 oz chicken breast or ground beef
- 1 bell pepper or 1 large spinach salad

Meal 5
(if following morning is off)

- 10–12 oz chicken breast or ground beef
- 1 cup broccoli
- 1 cup green beans

Meal 6
- 2 scoops whey
- 2 tbsp peanut butter

Evening Training Sessions

Drink 20 oz of water each meal, more during training

Meal 1
- Omelet: 6 egg whites or 6 whole eggs, 1 cup spinach, 1–2 tsp hot salsa, ½ mashed avocado

Meal 2
- 1 apple
- Shake: 8 oz coffee, 8 oz water, 2 tbsp peanut butter, and 2 scoops whey (preferably chocolate)

Meal 3
- 8–10 oz chicken breast or ground beef (Marinate all meat in olive oil, cayenne pepper, limes, and pepper.)
- 1 cup green beans
- 1 cup broccoli
- Hot green tea (Drink as your meal ends or sip throughout afternoon.)

Meal 4
- 1 cup blended oats
- 2 scoops whey
- 8 oz coffee

Training Session
- 2 bananas (Begin eating in small bites 15 minutes into your workout.)

Meal 5
- 1 large sweet potato or 1 cup black beans
- 10–12 oz chicken breast or ground beef
- 1 bell pepper or 1 large spinach salad

Meal 6
- Shake: 2 scoops whey, 2 tbsp peanut butter, 10–12 oz water

          

Rest Day Meal Plan

Drink 20 oz of water each meal, more during training

Meal 1
(if program goal is fat loss)
- Shake: 8 oz coffee, 8 oz water, 2 tbsp peanut butter, and 2 scoops whey (preferably chocolate)

Meal 1
(if program goal is mass gain)

- Omelet: 4–6 egg whites or whole eggs, 1 cup spinach, 1 tsp cayenne pepper, 1 tsp olive oil
- 3 oz chicken breast

Meal 2
- Hot green tea (Sip throughout afternoon.)

Meal 3
- 8–10 oz meat
- Large spinach salad
- ½ cup trail mix

Meal 4
- 8 oz chicken
- ½ avocado
- Hot green tea (Drink as meal ends or sip throughout afternoon hours.)

Meal 5
- 1 cup black beans
- 10–12 oz ground beef
- 1 cup broccoli or 1 cup green beans

Meal 6
- Shake: 2 scoops whey, 2 tbsp peanut butter, 10–12 oz water

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