Muscle building should be fun. But the way some nutritionists write diet plans for mass construction is far from it. They calculate your calorie count and plan your meals in advance so you can choose from a short menu of boring foods. Fortunately, none of this is necessary. In fact, it is not as effective as what we are presenting here.
All you need to know is how to consume calories regularly and how to manage your carbohydrates properly. How it works: Eat protein-rich foods, fats, and vegetables every day until you exercise. Add carbohydrates after your workout.
The amount and type of carbohydrates you eat depends on what type of exercise you did that day and when (we have three options for morning, afternoon, and evening). There is no need to count calories or measure exact servings. On your heaviest training days and extra sessions, you can eat so-called “bad” carbohydrates freely – we’re talking about all those sugary and starchy foods that most fat specialists don’t like. Avoid without getting quantity.
Therefore, without any further ado, let us take a look at the idea mass gaining diet.
Weekly Meal Plan
Days 1 and 4.
Heavy
Serve twice as much of your pre- and post-workout powder as recommended. After your workout, eat two to three proteins and carbohydrates, each containing 30 to 40 grams of protein and 60 to 100 grams of carbohydrates. Half the carb should be good and the other half should be bad.
Days 2 and 5.
Accessory
Serve your pre- and post-workout powder three times as recommended. Eat four meals after your workout, each containing 30 to 40 grams of protein and 60 to 100 grams of carbohydrates. All carbohydrates should be bad.
Days 3 and 6.
Cardio
Serve the shake recommended after your workout. Eat two to three meals, each containing 20 to 30 grams of good carbohydrates.
Day 7
Eat pizza and go to sleep
The only recipe today is to have some protein in every meal. Try to ingest as many carbohydrates as you want to, especially the dangerous ones. Don’t exercise. Limit your activity as much as possible and get a good night’s sleep. Ideally, you only get up when you pay the pizza delivery person.
At the end, let’s take a look at the good and bad carbs in a mass gaining diet.
Good Carbs vs Bad Carbs
Good Carbs
- Whole-wheat bread
- Pasta
- Fruits
- Sweet Potatoes
- Grains
- Rice
- Potatoes
Bad Carbs
- Ice Cream
- Baked Goods
- Brownies
- Cookies
- Candy
