Fat Burning Exercises & Diet Plans

 

Men's Massive Mass Meal Plan

If you're looking to put on quality lean muscle mass, our men’s massive mass meal plan will help. In order to pack on muscle mass, you need to eat. Simply put, if you don't consume sufficient calories throughout the day, you'll never reach your muscle building goals because you won't be supplying the body with enough raw materials to generate muscle tissue.  

Many guys often underestimate just how much they need to be consuming in order to successfully pack on lean muscle. The men’s massive mass meal plan eliminates the need to calculate food intake by providing an easy weekly menu of foods.   

Workout days are set at 3500 calories while off days are set at 3000 calories, which should allow you to see relatively fast lean muscle gains without additional fat gain.  

Workouts have been indicated on Monday, Wednesday, and Friday with a pre and post workout meal, however you may adjust this based on your own personal workout schedule.   

Monday 

 Meal Food Calories
 Breakfast

6 egg whites + 2 whole eggs
1/2 cup dry oats
1 banana
1 tbsp peanut butter

Approx 600
calories

Mid-Morning  1 cup Greek yogurt
4 tbsp flaxseeds
1 cup blueberries

Approx 400
calories

 Lunch 6 oz grilled chicken breast
1 1/2 cups brown rice
Stir-fried veggies with 1 tbsp olive oil
Approx 600
calories 
 Pre-Workout 1 scoop whey protien powder
1/2 cup dry oats
1 banana
Approx 500
calories
 Post-Workout 1 scoop whey protien powder
1 large bagel w/jelly
Approx 500
calories 
 Dinner

6 oz lean steak
1 cup brown rice
Steamed aspargus w/lemon juice
1 cup melons

Approx 600
calories
 Before Bed 1 cup cottage cheese
2 tbsp natural peanut butter
Approx 400
calories
Total:   3600

 

Tuesday 

 Meal Food Calories
 Breakfast 6 egg whites + 2 whole eggs
Salsa
1 orange
2 slices whole wheat bread
1 tbsp peanut butter
Approx 600
calories
 Mid-Morning 1 can of tuna
2 slices whole wheat bread
1 tbsp low fat mayonnaise
15 almonds
Approx 400
calories
Lunch 6 oz chicken breast
1 cup quinoa
Steamed broccoli
15 almonds
Approx 600
calories
 Mid-Afternoon 2 slices whole wheat bread
1 tbsp peanut butter
1tbsp jelly
1 scoop whey protien powder
Appros 400
calories
 Dinner

5 oz salmon

1 baked potato

Spinach salad

1 tbsp olive oil based dressing  

Approx. 600

calories

 
 Before Bed

1 cup cottage cheese

1 cup blueberries

2 tbsp flaxseeds

Approx. 400

calories

 
 Total:   3000 calories

 

Wednesday 

 Meal Food Calories

Breakfast

6 egg whites + 2 whole eggs

2 servings bran based cereal

1 cup skim milk

1 orange

Approx. 600

calories

 

Mid-Morning

1 cup low-fat yogurt

1 banana

20 pistachios  

Approx. 400

calories

 

Lunch

1 can of salmon

2 slices whole wheat bread

2 tbsp low-fat mayonnaise

Sliced onions

Spinach leaves

1 apple

Approx. 600

calories

 

Pre-Workout

 

1 scoop whey protein powder

1 banana

2 slices whole wheat bread with 1 tbsp jelly

Approx. 400

calories

 

Post Workout

1 scoop whey protein powder

2 cups favorite cereal

1 cup skim milk

Approx. 500

calories

 

Dinner

6 oz tilapia

1 baked sweet potato

2 oz low-fat cheddar cheese

Side spinach salad with 1 tbsp olive oil dressing

1 banana

1 tbsp natural peanut butter 

Approx. 600

calories

 

Before Bed

1 cup Greek Yogurt

2 tbsp flaxseeds

2 cups melons

Approx. 400

calories

 

Total:

 

3500 calories

 

 

Thursday 

 Meal Food Calories

Breakfast

 

6 egg whites + 2 whole eggs

Salsa

1 grapefruit

1 English Muffin

1 tbsp almond butter

Approx. 600

calories

 

Mid-Morning

1 can of tuna

1 whole wheat pita

1 tbsp low fat mayonnaise

Shredded lettuce

15 almonds

Approx. 400

calories

 

Lunch

 

6 oz chicken breast

1 cup brown rice

Steamed green beans with 2 oz low-fat cheddar cheese

15 almonds

Approx. 600

calories

 

Mid-Afternoon

2 slices whole wheat bread

1 tbsp peanut butter

1 tbsp jelly

1 scoop whey protein powder

Approx. 400

calories

 

Dinner

5 oz salmon

1 baked sweet potato

Grilled peppers, mushrooms, and onions

Approx. 600

calories

 

Before Bed

1 cup cottage cheese

1 cup strawberries

2 tbsp flaxseeds

Approx. 400

calories

 

Total:

 

3000 calories 

 

Friday 

 Meal Food Calories
 Breakfast

6 egg whites + 2 whole eggs

½ cup dry oats

1 sliced apple

Cinnamon

1 cup skim milk

5 almonds  

Approx. 600

calories

 

Mid-Morning

1 cup Greek yogurt

4 tbsp flaxseeds

1 cup blackberries

Approx. 400

calories

 

Lunch

 

6 oz grilled chicken breast

1 cup mashed sweet potato

Steamed green beans with 1 tbsp olive oil

1 cup melons 

Approx. 600

calories

 

Pre-Workout

1 scoop whey protein powder

½ cup dry oats

1 banana  

Approx. 400

calories

 

Post-Workout

1 scoop whey protein powder

1 large bagel with jelly

Approx. 500

calories

 

Dinner

6 oz lean steak

1 cup quinoa

Steamed broccoli

1 peach

Approx. 600

calories

 

Before Bed

1 cup cottage cheese

2 tbsp almond butter

Approx. 400

calories  

Total:

 

3500 calories  

 

Saturday 

Meal Food Calories

Breakfast

6 egg whites + 2 whole eggs

Salsa

1 kiwi

½ cup oatmeal

1 tbsp peanut butter  

Approx. 600

calories

 

Mid-Morning

1 cup low-fat yogurt

1 sliced banana

15 almonds 

Approx. 400

calories

 

Lunch

6 oz turkey breast

1 cup quinoa

Steamed broccoli with 2 tbsp slivered almonds

1 cup grapes

Approx. 600

calories

 

Mid-Afternoon

2 slices whole wheat bread

8 slices low-sodium chicken deli meat

Mustard/low-fat mayonnaise

Lettuce, onion, tomato

1 apple

Approx. 400

calories

 

Dinner

 

5 oz salmon

1 baked potato

Steamed green beans

1 tbsp olive oil

Approx. 600

calories

 

Before Bed

1 cup cottage cheese

1 cup strawberries

2 tbsp flaxseeds 

Approx. 400

calories

 

Total:

 

3000 calories 

 

Sunday 

Meal Food Calories
 Breakfast

6 egg whites + 2 whole eggs

Salsa

1 nectarine

2 slices of whole wheat bread

1 tbsp peanut butter  

Approx. 600

calories

 

Mid-Morning

6 oz turkey breast

1 whole wheat pita

Chopped mushrooms, carrots, peppers

Mustard

Approx. 400

calories

 

Lunch

6 oz chicken breast

1 cup barley

Steamed cauliflower with 2 oz low-fat cheddar cheese

10 pecans

Approx. 600

calories

 

Mid-Afternoon

2 slices whole wheat bread

1 tbsp peanut butter

1 tbsp jelly

½ cup Greek yogurt

Approx. 400

calories

 

Dinner

Cheat meal

 

Before Bed

1 cup cottage cheese

1 cup grapes

2 tbsp flaxseeds

Approx. 400

calories

 
 Total:  

2400 calories + cheat meal