Muscle Mass Gain — Day 1
- BreakfastOatmeal in 2.5% milk with whey protein, two bananas, honey and nuts (100g oats, 250ml milk, 35g protein, 2 bananas, 25g honey, 30g nuts)
- Pre-workoutJasmine rice with chicken fillet 1.5 hours before heavy training (110g dry rice, 180g fillet)
- Post-workoutAnabolic shake: protein isolate, 5g creatine, two ripe bananas and 20g honey (40g protein, 2 bananas, 20g honey, creatine)
- DinnerBaked turkey fillet with roasted potatoes, tomatoes and olive oil (230g turkey, 350g potatoes, 140g tomatoes, 10g oil)
Muscle Mass Gain — Day 2
- BreakfastScramble with four whole eggs and two egg whites with whole avocado, three toast slices and salmon (4 eggs, 2 whites, 70g avocado, 60g salmon, 75g bread)
- LunchGrilled grass-fed beef steak with boiled buckwheat and fresh salad with feta (220g beef, 80g buckwheat, 40g feta, salad)
- Snack5% cultured cheese with a protein portion, banana and 30g walnuts (220g cheese, 30g protein, 1 banana, 30g nuts)
- DinnerBaked salmon fillet with steamed cauliflower, new potatoes and lemon (220g salmon, 200g potatoes, 160g cauliflower)
Muscle Mass Gain — Day 3
- BreakfastOat pancakes with protein, banana, peanut butter and fresh berries (90g oats, 2 eggs, 35g protein, 1 banana, 25g paste, 60g berries)
- Pre-workoutBuckwheat porridge with boiled turkey fillet (100g dry buckwheat, 180g turkey)
- Post-workoutBoiled basmati rice with baked chicken fillet and sweet pepper (110g dry rice, 200g fillet, 1 pepper)
- DinnerBaked pike with roasted potatoes and fresh salad with Chinese cabbage (240g pike, 300g potatoes, 150g salad)
Muscle Mass Gain — Day 4
- BreakfastOmelette with four eggs with mushrooms, tomatoes, mozzarella cheese and two toast slices (4 eggs, 80g mushrooms, 50g mozzarella, 50g bread)
- LunchBaked bone‑free chicken thigh in butter sauce with boiled rice (220g meat, 80g rice, 15g butter)
- Snack2% Greek yogurt with protein, two apples and 30g almonds (220g yogurt, 30g protein, 2 apples, 30g almonds)
- DinnerFresh cod fillet grilled with baked sweet potato and olives (240g cod, 250g sweet potato
Muscle Mass Gain — Day 5
- BreakfastOatmeal with two bananas, honey, lingonberries and whey protein (100g oats, 2 bananas, 25g honey, 35g protein)
- Pre-workoutBoiled hard‑grain pasta with turkey fillet (100g pasta, 180g turkey, basil)
- Post-workoutProtein shake with creatine, two bananas and 3 rice crackers (40g protein, 5g creatine, 2 bananas, 30g crackers)
- DinnerWhite rice with baked chicken fillet, stewed beans and tomato (100g dry rice, 200g fillet, 120g beans)
Muscle Mass Gain — Day 6
- BreakfastScrambled eggs with avocado, hard cheese and two slices of rye bread (4 eggs, 60g avocado, 40g cheese, 60g bread)
- LunchBraised marble beef with boiled buckwheat and sauerkraut (220g beef, 80g buckwheat, 160g cabbage)
- SnackGrainy 5% cheese with banana, honey and pumpkin seeds (220g cheese, 1 banana, 15g honey, 25g seeds)
- DinnerBaked salmon fillet with steamed broccoli and young potatoes (200g salmon, 250g potatoes, 150g broccoli)
Muscle Mass Gain — Day 7
- BreakfastPancakes with cheese, banana, honey and a portion of whey protein (80g flour, 2 eggs, 150g 5% cheese, 2 bananas, 20g honey, 30g protein)
- LunchBaked chicken fillet with roasted potatoes, fresh salad and olive oil (220g fillet, 350g potatoes, 150g vegetables, 10g oil)
- SnackTwo fresh oranges, a banana and 35g almonds (2 oranges, 1 banana, 35g almonds)
- DinnerBoiled tiger shrimp with a large portion of basmati rice and fresh cucumber (240g shrimp, 95g dry rice, 1 cucumber)
Muscle Mass Gain — Day 8
- BreakfastPowerful on‑the‑go gainer shake: oatmeal, protein, 2 bananas, peanut butter, milk (100g flakes, 40g protein, 2 bananas, 30g butter, 250ml milk)
- Pre-workoutLunchbox with white rice and boiled turkey fillet (100g dry rice, 190g turkey)
- Post-workoutIsolate shake with creatine and 4 rice crackers with honey (40g protein, 5g creatine, 40g crackers, 20g honey)
- DinnerCanned tuna in its own juice with boiled potatoes, egg and salad (160g tuna, 1 egg, 320g potatoes, greens)
Muscle Mass Gain — Day 9
- BreakfastFour boiled eggs with avocado, two toasts and tomato (4 eggs, 60g avocado, 60g bread, 1 tomato)
- LunchLunchbox with baked beef and stewed cabbage (220g beef, 220g cabbage, 10g oil)
- SnackPack of 5% curd cheese with protein, banana and almonds (220g cheese, 30g protein, 1 banana, 25g almonds)
- DinnerBaked hake with boiled rice and sauerkraut (240g hake, 75g rice, 150g cabbage)
Muscle Mass Gain — Day 10
- BreakfastQuick oatmeal with protein, two bananas and honey from microwave (100g flakes, 35g protein, 2 bananas, 20g honey)
Muscle Mass Gain — Day 11
- BreakfastLavash with baked turkey fillet, cheese, two eggs and tomato (60g lavash, 130g turkey, 35g cheese, 2 eggs)
- Pre-workoutLunchbox with durum pasta and chicken fillet (100g pasta, 190g fillet)
- Post-workoutWhey protein in shaker with two bananas (40g protein, 2 bananas)
- DinnerBaked turkey fillet with boiled basmati rice and fresh tomato (200g turkey, 85g rice, tomato)
Muscle Mass Gain — Day 12
- BreakfastFour poached eggs with mozzarella cheese, avocado and toast (4 eggs, 40g mozzarella, 50g avocado, 40g bread)
- LunchBaked cod fillet with buckwheat and fresh salad from lunchbox (240g cod, 80g buckwheat, salad)