-AC-'s lean mass gain plan

When people talk about gaining size, a lot of the time they generally just eat as much as possible and expect to just gain muscle. The problem is that you will not only gain muscle, you will also gain fat.

The best way to mass gain in my opinion is to sensibly eat to gain muscle and minimize fat gain. That means not just eating whatever random rubbish you feel like because you’re ‘bulking’. If you can stick to a structured diet and training programme even whilst mass gaining you will achieve far better results than if you were to simply eat more than you were before.

 

I have put together an example lean gain diet and training programme. It is not a universal plan but is a good starting point for someone looking to pack on a bit of lean mass.

 

AC’s Lean Mass Gain diet – 200lb male

 

Body type – Mesomorph (not insulin resistant/carb sensitive)

Calories – 3000 starting point

Macro breakdown – 40/40/20 (protein/carbs/fat)

 

Grams of each macro – 300/300/65

 

Diet –

 

Meal 1 – 100g oats + 40g whey protein isolate – (56/70/7)

Meal 2 – 150g sweet potato + 150g chicken + 3 heads broccoli (50/40/4)

Meal 3 – 100g wholegrain rice + 8oz beef steak (50/70/10)

Meal 4 (post workout) – 50g whey isolate + 80g vitargo (45/80/0)

Meal 5 – 150g sweet potato + 150g mackerel fillet + 3 heads broccoli (40/50/10)

Meal 6 (bed time) – 50g casein +10g olive oil – (45/0/10)

 

Snacks – 50g almonds – (10/10/23)

 

Training routine –

 

4 day split –

 

day 1 – Chest and abs

day 2 – Back and biceps

day 3 legs and abs

day 4 shoulders and triceps

 

Day 1 –

 

Bench press – 5 x 6-8 reps

Incline dumbbell press – 3 x 8 reps

Chest press – 2 x 2 minute tension training

Seated cable press – 3 x 12 reps

Flat flyes – 5 x 6-8 reps

 

Medicine ball twists – 3 x 20 reps

Med ball V crunches – 3 x 20 reps

Plank – 3 x 1 minute holds

Roll outs – 3 x 10 reps

 

Day 2 –

 

Deadlift – 5 x 5-8 reps

1 arm dumbbell row – 3 x 8 reps

T-bar row – 2 x 8 reps

Lat pull down – 3 x 8 reps

Close grip assisted chins – 3 x 8 reps

 

Seated dumbbell curls – 3 x 8 reps

Standing barbell curls – 3 x 8 reps

Machine preacher curls – 3 x 8 reps

Dumbbell hammer curls – 3 x 8 reps

 

Day 3 –

 

Squats – 5 x 6-8 reps

Leg press – 5 x 6-8 reps

Dumbbell lunges – 3 x 8 reps

Leg extensions – 3 x 8 reps

 

Medicine ball twists – 3 x 20 reps

Med ball V crunches – 3 x 20 reps

Plank – 3 x 1 minute holds

Roll outs – 3 x 10 reps

 

 

Day 4 –

 

Standing barbell shoulder press – 3 x 6-8 reps

Seated dumbbell shoulder press – 3 x 10-12 reps

Seated cable press – 3 x 8-10 reps

Lateral raises – 3 x 12 reps

Steering wheels – 3 x 20 reps

Shrugs – 5 x 10 reps

 

Assisted dips – 3 x 8 reps

Cable pushdowns – 5 x 6-8 reps

Close grip press ups – 3 x to failure

 

Calves will be done twice per week when you can fit them in.

 

Supplements –

 

Some good supplements I would recommend to take in your mass gain plan would be:

 

Protein shake –

PhD pharma whey

Reflex micro whey

 

The shakes are not weight gainers but you will be adding calories to them in the form of oats and olive oil.

You can also take creatine products and test boosters as well as pre-workouts etc.

 

Here are some great options.

 

Creatine –

MST cre 02 -

Gaspari size on -

Reflex creapure -

 

Test booster –

PhD Methoxy 7 test -

Anabolic designs Tauro test -

Anabolic designs Bullk -

 

Pre-workout –

PhD V-max pump -

Gaspari super pump Max

BSN No-Xplode 2.0 -

 

 

 

Make sure you are getting plenty of rest, drink lots of water and train hard. You will see good results by doing this.

 

-AC-

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