Simple Mass diet system.

Time Meal Protein Carb’s Fats Calories
7:00am 1 bagel (plain) 11 54 2 280

2 tbsp peanut butter 8 7 16 190

1 whey protein drink 23 3 1 92

1 cup fat free milk 9 13 0 90

51 77 19 652
9:00am 2 packets flavored oatmeal 8 66 4 320

3oz top round steak 27 0 4 153

2 egg whites (large, cooked) 7 1 0 34

42 67 8 507
11:00pm 1 can tuna 33 0 1 114

4 pieces whole grain bread 16 40 4 200

2 tbsp miracle whip free 0 2 0 15

49 42 5 329
1:00pm 1/4 cup fat-free cottage cheese 15 5 0 80

1-1/2 cup pasta 14 84 2 420

29 89 2 500
3:00pm 3oz (93%) ground beef 22 0 8 153

2 tbsp barbeque sauce 0 9 0 35

1 cup brown rice (cooked) 4 33 1 150

26 42 9 338
5:00pm 1 whey protein drink 23 3 1 92

23 3 1 92
5:30pm 1.5 hr RESISTANCE TRAINING 4 to 5 times per week
7:00am 30 min INTENSE CARDIO 2 to 3 times per week
7:30pm 2 medium bananas 2 58 0 220

1 whey protein drink 23 3 1 92

1/2 cup apple sauce 0 15 0 60

25 76 1 372
9:30pm 3oz baked chicken breast 24 0 2 116

1/4 cup cranberry sauce 0 26 0 110

1 broccoli stalk 5 8 1 45

29 34 3 271
TOTAL Daily gram intake 274 430 48 3061

Percentage of daily intake 34% 53% 13% 100%
Here is a basic plan you can follow or vary. It is found to be very effective, and many have used this in the past. Notice, this is just an example, and to gain mass you must consume, 500 more calories a day to begin gaining weight, you should try to aim for 2000 more a day for maximum gains.  Yes you are probley thinking wont i just gain fat like this.  The answer is no, but you will gain extra weight which when you get off the Bulking regimen, you will begin your cutting phase in which you will loose the extra fat that you gained. 

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