Muscle Mass Gain — Day 1
- BreakfastOatmeal made with 2.5% milk with protein isolate, two bananas, honey and nuts (100g oats, 250ml milk, 40g protein, 2 bananas, 25g honey, 30g nuts)
Muscle Mass Gain — Day 2
- Pre-workoutJasmine white rice with baked chicken breast 1.5 hours before the gym (110g dry rice, 200g breast)
Muscle Mass Gain — Day 3
- Post-workoutAnabolic shake: 45g isolate, 5g creatine, two bananas and 25g honey in a shaker (45g protein, 2 bananas, 25g honey, creatine)
Muscle Mass Gain — Day 4
- DinnerBaked turkey breast with roasted potatoes, stewed vegetables and olive oil (240g turkey, 350g potatoes, 150g vegetables, 10g oil)
Muscle Mass Gain — Day 5
- BreakfastScramble from five eggs (three whole, two whites) with lightly salted salmon, avocado and toast (3 eggs, 2 whites, 70g salmon, 60g avocado, 75g bread)
Muscle Mass Gain — Day 6
- LunchLean beef steak grilled with boiled buckwheat and feta salad (240g beef, 85g buckwheat, 40g feta, 150g salad)
Muscle Mass Gain — Day 7
- Snack5% fermented cheese with a portion of protein, banana and 30g walnuts (240g cheese, 30g protein, 1 banana, 30g nuts)
Muscle Mass Gain — Day 8
- DinnerBaked salmon steak with steamed cauliflower, roasted potatoes and lemon (220g salmon, 250g potatoes, 180g cauliflower)
Muscle Mass Gain — Day 9
- BreakfastOat pancakes with protein, banana, peanut butter and fresh berries (90g oats, 1 egg, 3 whites, 35g protein, 1 banana, 25g paste, 60g berries)
Muscle Mass Gain — Day 10
- Pre-workoutBuckwheat porridge with boiled turkey breast (110g dry buckwheat, 200g turkey)
Muscle Mass Gain — Day 11
- Post-workoutBoiled basmati rice with baked chicken breast and sweet pepper (110g dry rice, 220g breast, 1 pepper)
Muscle Mass Gain — Day 12
- DinnerBaked pike-perch with roasted potatoes and fresh cabbage salad (250g pike-perch, 320g potatoes, 150g salad)
Muscle Mass Gain — Day 13
- BreakfastOmelette from four eggs and two whites with mushrooms, mozzarella cheese and toast (4 eggs, 2 whites, 80g mushrooms, 50g mozzarella, 60g bread)
Muscle Mass Gain — Day 14
- LunchBaked chicken breast in creamy sauce with boiled rice (230g breast, 85g rice, 15g butter)
Muscle Mass Gain — Day 15
- Snack2% Greek yogurt with whey protein, apples and almonds (220g yogurt, 30g protein, 2 apples, 30g almonds)
Muscle Mass Gain — Day 16
- DinnerFresh cod fillet grilled with baked
Muscle Mass Gain — Day 17
- BreakfastOatmeal with two bananas, honey, blueberries, and protein (100g oats, 2 bananas, 25g honey, 40g protein)
- Pre-workoutBoiled hard‑grain pasta with turkey fillet (110g pasta, 200g turkey, basil)
- Post-workoutProtein shake with creatine, two bananas, and honey (45g protein, 5g creatine, 2 bananas, 20g honey)
- DinnerWhite rice with baked chicken fillet and fresh tomatoes (110g dry rice, 230g fillet, 140g tomatoes)
Muscle Mass Gain — Day 18
- BreakfastScrambled eggs with avocado, hard cheese, and two slices of rye bread (4 eggs, 60g avocado, 45g cheese, 60g bread)
- LunchBraised marble beef with boiled buckwheat and sauerkraut (230g beef, 85g buckwheat, 160g cabbage)
- SnackLow‑fat fermented cheese with protein, banana, and pumpkin seeds (220g cheese, 25g protein, 1 banana, 25g seeds)
- DinnerBaked salmon fillet with steamed broccoli and new potatoes (220g salmon, 250g potatoes, 160g broccoli)
Muscle Mass Gain — Day 19
- BreakfastCottage cheese pancakes with protein, banana, honey, and 15% sour cream (250g 5% cheese, 2 eggs, 30g protein, 2 bananas, 25g honey, 35g sour cream)
- LunchBaked chicken fillet with roasted potatoes, fresh salad, and olive oil (230g fillet, 350g potatoes, 150g vegetables, 10g oil)
- SnackTwo fresh oranges, banana, protein shake, and 30g almonds (2 oranges, 1 banana, 30g protein, 30g almonds)
- DinnerBoiled tiger shrimp with a large portion of basmati rice and cucumber (240g shrimp, 100g dry rice, 1 cucumber)
Muscle Mass Gain — Day 20
- BreakfastPower shake on the go: oatmeal, protein, 2 bananas, peanut butter, milk (100g flakes, 45g protein, 2 bananas, 30g butter, 250ml milk)
- Pre-workoutLunchbox with white rice and boiled turkey fillet (110g dry rice, 200g turkey)
- Post-workoutIsolate shake with creatine and 4 rice crackers with honey (45g protein, 5g creatine, 40g crackers, 20g honey)
- DinnerCanned tuna in its own juice with boiled potatoes, two eggs, and salad (170g tuna, 2 eggs, 320g potatoes, greens)
Muscle Mass Gain — Day 21
- BreakfastFour boiled eggs with avocado, two toasts and tomato (4 eggs, 60g avocado, 60g bread, 1 tomato)
- LunchLunchbox with baked beef and stewed cabbage (230g 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, 80g rice, 150g cabbage)
Muscle Mass Gain — Day 22
- BreakfastQuick oatmeal with protein, two bananas and honey from microwave (100g flakes, 40g protein, 2 bananas, 20g honey)
Muscle Mass Gain — Day 23
- BreakfastLavash with baked turkey fillet, cheese, two eggs and tomato (60g lavash, 140g turkey, 40g cheese, 2 eggs)
- Pre-workoutLunchbox with hard‑grain pasta and chicken fillet (110g pasta, 200g fillet)
- Post-workoutWhey protein in shaker with two bananas (45g protein, 2 bananas)
- DinnerBaked turkey fillet with boiled basmati rice and fresh tomato (220g turkey, 90g rice, tomato)
Muscle Mass Gain — Day 24
- BreakfastFour poached eggs with mozzarella cheese, avocado and toast (4 eggs, 45g mozzarella, 50g avocado, 40g bread)
- LunchBaked cod fillet with buckwheat and fresh salad from lunchbox (240g cod, 85g buckwheat, salad)
- Snack5% fermented curd