Gain Mass

Rock Hard Meals Month 1: Foods for Muscle Recovery and Weight Loss

Expert-approved sample meal plans for a moderate- to low-carb diet




We’re giving you two sample full-day meal plans. The first is for your workout days, with pre- and post-workout shakes built into the program. These are necessary to make certain you’re consuming the right amount of calories per day. The rest day plan eliminates pre- and post-workout shakes (particularly the fast-digesting carbs), but includes protein shakes without these carbs to make sure you’re getting plenty of protein while cutting calories. We also want to keep you eating several times throughout the day.