Sample Muscular Weight Gain Plan – Male

Meal #1

2 whole eggs + 4 egg whites

6 oz lean beef

1 cup oatmeal before cooking (optional: add cinnamon, raisins and a banana)

Drink Option: 2 scoops Ultimate Muscle Protein + 2 scoops cottage cheese, 2 scoops oatmeal (use the Ultimate Muscle Protein scoop) mixed with 2 tbsp heavy cream and 12 oz water

Alternate Meal Option: 4 (whole) egg omelet with 2 oz cheese, ½ grapefruit or ½ cantaloupe, 1 cup oatmeal

Meal #2

1-2 scoops Ultimate Muscle Protein + 4-6 scoops Mass Maker (see chart below)

Meal #3

8 oz chicken (before cooking) or other meat listed above

8 oz sweet potato, potato, or 1 cup cooked rice

2 cups vegetables or 1 piece fruit (apple, orange, cantaloupe, nectarine, peach, a cup of berries)

8-12 oz Roast beef, chicken or tuna made into 2 sandwiches with 4 slices whole grain or rye bread, 1 piece fruit

Meal #4

1-2 scoops Ultimate Muscle Protein + 4-6 scoops Mass Maker (see chart below)

Meal #5

10-12 oz sirloin steak (lean) or other meat

8 oz sweet potato or baked potato

2 cups vegetables / salad / or fruit

Meal #6

3 scoops Ultimate Muscle Protein, 3 tbsp Heavy Whipping Cream

OR: 9 oz sirloin strip steak (lean) or 10 oz chicken + 2 cups vegetables - no potatoes or other starchy vegetables.

Master Supplement Program for Growth and Muscularity

Ultra 40 – 4 with each meal

Mass Aminos – 4 with each meal

Creatine Select – 1 scoop prior to training (for fastest results load 5 scoops per day for 1^st 5 days – see bottle for directions)

Optional: Muscle Synergy: 8 tablets 2-3 times daily

Bodyweight (lbs) Amount – Ultimate Muscle Protein/ Mass Maker

Up to 165 lbs 1 scoop Ultimate Muscle Protein / 3 scoops Mass Maker

165 – 187 lbs 1 scoop Ultimate Muscle Protein / 4 scoops Mass Maker

Over 187 lbs 2 scoops Ultimate Muscle Protein / 4 scoops Mass Maker

Mix in water (or milk). If you find you are gaining less than ½ lb. per week mix the above in 16 oz milk.