A program suitable for bodybuilders who are used to heavy training and who want to quickly increase their muscle mass .
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Breakfast: Suggestions
(choose a source of Protein, a source of Carbohydrates and a source of essential fats)
Complex Carbohydrates and Fibers:
- 1 portion of cereal and 1 piece of fruit
- 2 tbsp oat flakes and 2 tbsp berries
Protein:
- Turkey or chicken (100g)
- Salmon, tuna (100g)
- 3 egg whites and 3 whole eggs
Essential fats:
- Butter without salt
- Peanut butter
- Dry fruits
- Avocado
- Salmon
Supplementation:
- multivitamin
- 1 serving of Whey (Take if you are unable to consume a protein source at breakfast)
Morning snack: Suggestions
(choose a source of Protein, a source of Carbohydrates and a source of essential fats)
Protein:
- Turkey or chicken (100g)
- Salmon, tuna (100g)
- 1 serving of whey
Complex carbohydrates and fibers:
- 2 Pieces of fruit (Fruit can be removed if eaten at breakfast)
- 2 toasts
- 1 piece of fruit and 2 tablespoons of nuts
Lunch: Suggestions
(choose a source of Protein, a source of Carbohydrates and a source of essential fats)Protein:
- Veal steak (250g)
- Turkey or chicken (250g)
- Salmon, tuna (250g)
Essential fats:
- Salmon (250g)
Carbohydrates:
- 3 to 4 Tablespoons of brown rice
- 2 or 3 Boiled Potatoes
- 100g Wholemeal Pasta
Fibers:
- 1 serving of salad
- 1 Portion of Vegetables
- 1 vegetable soup
- 1 piece of fruit
Afternoon snack: Suggestions
(choose a source of Protein, a source of Carbohydrates and a source of essential fats)
Protein:
- Turkey or chicken (100g)
- Tuna (100g)
- 1 tuna salad
- 1 serving of whey
Complex carbohydrates and fibers:
- 1 wholemeal bread sandwich
- 1 piece of fruit
- 2 Tablespoons of dried fruit
On training days - Before training
Supplementation (30 minutes before training):
- Beta-Alanine
- Caffeine
- HMB
- BCAA's
- creatine
On training days - During training
Supplementation:
- Consume Glutamine + BCAAs. (Example: SizeOn Pre-Contest)
On training days - After training
Supplementation:
- Take a dose of protein isolate immediately after training. (Example: IsoXp)
- Add a dose of quick carbs. (Example: Xceed or Vitargo)
Dinner: Suggestions
(choose a source of protein, a source of carbohydrates and a source of essential fats)
on training days
Protein:
- Turkey or Chicken (250g)
- Salmon, tuna (250g)
Carbohydrates:
- 1 Spoon of rice
- 1 boiled potato
Fibers:
- 1 serving of salad
- 1 serving of vegetables
- 1 vegetable soup
On non-training days
Protein:
- 250g of lean meat
- 250g of fish
Carbohydrates:
- don't eat carbs
Fibers:
- 1 serving of salad
- 1 serving of vegetables
- 1 vegetable soup
Evening Snack: Suggestions
(choose a source of Protein and a source of essential fats)
- whey
- essential fats
Supplementation (30 minutes before bedtime)
- Take a shot of Whey
- Take a natural anabolic supplement. Example (Zman)