Think Out Of The Box Series - Part Two: Powerful Mass Building!

'Workout out of the Week' is going to be showcasing different workouts that are sure to add to your arsenal of techniques and methods in the gym. Check them out right now!
Part 1 | Part 2


Two-Week Mass Building Plan

If you are looking for a powerful mass building routine, then you really need to read on! Ahead you will find out how to train big, eat big, supplement big, and recover big! The following routine is one for those seeking some serious muscle gains.

This is not a training routine for the beginner, only the intermediate to advanced. Prepare to battle the weights and your discipline to eat, supplement, and recover big.

Goals:

    Train bigger
    Eat bigger
    Supplement bigger
    Recover bigger!

WHAT'S YOUR GOAL?
What's Your Goal? What Is Your Goal?


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Part 1A: Nutrition
Weeks One, Two, Five, & Six

Recommended Supplements:

Recommended Groceries:

    Protein:

      Chicken breasts
      Turkey breasts
      Flank steak
      Canned tuna
      Eggs
      Lean hamburger

    Complex Carbs:

      Brown rice
      Whole grain bread
      Sweet potatoes
      Oatmeal
      Veggie pasta

    Vegetables:

      Spinach (leafy in bags and raw to cook)
      iceberg and romaine lettuce Asparagus
      Broccoli
      Cucumbers
      Green beans
      Lettuce
      Tomatoes

    Fruits:

      Apples
      Pears
      Bananas
      Grapefruit

    Extras to add to salad, meats or veggies:

RELATED ARTICLE
Grocery Shopping For The Bodybuilder! Grocery Shopping For The Bodybuilder!
After reading this article you should be able to determine with precision and accuracy the exact foods you ought to purchase and consume, and know the reason(s) you are purchasing and consuming them.
[ Click here to learn more. ]

Recommended Meal Plan:

    Eat your bodyweight in grams of protein throughout the whole day, and double that for the complex carbs.

PROTEIN AND CARB NEEDS CALCULATOR 1

Enter your body weight (in pounds or kilograms) and press "Calculate".

    Example: 200 pound man eats 200 grams of protein and 400 grams of carbs throughout the day.

Recommended Meal Plan.
Number Meal Food
Meal 1 Breakfast Oatmeal and egg whites.
Meal 2 Snack Protein bar or protein shake and fruit.
Meal 3 Lunch Meat, complex carb and veggie.
Meal 4 Snack Protein bar or shake and fruit.
Meal 5 Dinner Meat, complex carb and veggie.
Meal 6 Snack Meat and veggies.
Meal 7 Before Bed Shake.

    Tips:
    Drink lots of water - all day, every day!
    Never miss meals!
    Do not eat until full!
    One cheat day per week!

RELATED ARTICLE
Cheating: Should You Do It? Cheating: Should You Do It?
Incorporate a cheat meal into your plan. Regardless of what kind of cheat day you have, it is necessary. Today I am going to share with you some ways of incorporating the cheat meal. Learn more here!
[ Click here to learn more. ]


Part 1B: Training
Weeks One, Two, Five, & Six

Exercises

Cardio:

    Do one of these three cardiovascular activities:

    Light intensity treadmill for 20-30 minutes with a longer duration as needed to stay pretty tight, maybe 2-3 times per week.

    Light intensity stationary bike for 20-30 minutes with a longer duration as needed to stay pretty tight, maybe 2-3 times per week.

    Light intensity elliptical trainer for 20-30 minutes with a longer duration as needed to stay pretty tight, maybe 2-3 times per week.

Recovery:

    Make sure to get at least 8 hours of sleep per night. Take naps for one hour and a half each day if possible! No late night partying! Your muscles grow when you rest and recover; so do not forget to chill!


Part 2A: Nutrition
Weeks Three, Four, Seven, & Eight

Recommended Groceries:

    Protein:

      chicken breast Chicken breasts
      Turkey breasts
      Canned tuna
      Eggs

    Complex Carbs:

      Brown rice
      Whole grain bread
      Sweet potatoes
      Oatmeal

    Vegetables:

      Broccoli
      Spinach (leafy in bags and raw to cook)
      Asparagus
      Cucumbers
      Green beans
      Lettuce
      Tomatoes

    pears Fruits:

      Apples
      Pears
      Bananas
      Grapefruit

    Extras:

      Olive oil (extra virgin)
      Balsamic vinegar
      Garlic powder
      Oregano
      Salt substitute
      Pepper

Recommended Meal Plan

    Same as part one - except for adding ½ gram protein per pound of bodyweight. Eat your bodyweight in gram and a half of protein throughout the whole day, and keep the complex carbs at two grams per pound of bodyweight.

PROTEIN AND CARB NEEDS CALCULATOR 2

Enter your body weight (in pounds or kilograms) and press "Calculate".

    Example: 200 pound man eats 300 grams of protein and 400 grams of carbs throughout the day.

Recommended Meal Plan.
Number Meal Food
Meal 1 Breakfast Oatmeal and egg whites.
Meal 2 Snack Protein bar or protein shake and fruit
Meal 3 Lunch Meat, complex carb and veggie
Meal 4 Snack Protein bar or shake and fruit
Meal 5 Dinner Meat, complex carb and veggie
Meal 6 Snack Meat and veggies
Meal 7 Before Bed Shake

Tips:
Drink lots of water - all day, every day!
Never miss meals!
Do not eat until full!
Only one cheat day per week!

    To View More Mass Gain Diet Articles, Click Here.


Part 2B: Training
Weeks Three, Four, Seven, & Eight

Exercises

Click Image To Enlarge.
Sumo Deadlifts.

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Sumo Deadlifts

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Cardio:

    (Same as part one.)

Recovery:

    Make sure to get at least 8 hours of sleep per night. Take naps for one hour and a half each day if possible! No late night partying! Do not drink much alcohol while using the supplements for this eight-week plan! Your muscles grow when you rest and recover; so do not forget to chill!


Conclusion

Good luck and never give up! Let me know how much muscle you gain, and email me with any questions at dlg7044@yahoo.com.

    To View More Mass Gain Program Articles, Click Here.

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