The USN Mass Gainer Eating Plan is designed for those looking to gain serious muscle. Our dietry plan should be combined with an intense training schedule, otherwise you won’t see the full effects.

Wake Up & Work Out

Start the day with a large glass of water to get ready for an intense workout. Train effectively, with a high intensity but don’t over train, keep it under 60 minutes. Training in the morning on an empty stomach is best for burning fat all day, as it boosts your resting metabolic rate (RMR). If it is not possible to train in the morning, your training session can be moved to any time of the day. Remember that your pre-workout and post-workout supplementation and meals will shift accordingly.

Meal 1 – Breakfast

Option 1Option 2Option 3
½ cup of cooked oats or oat bran
1 cup coffee /tea (with skimmed milk)
1 green apple / ½ grape fruit
1 slice seedloaf or rye bread, toasted
2 egg whites and one whole egg
1 cup coffee /tea (with skimmed milk, if required)
1 pear / 1 peach
1x150g grilled fish fillet
½ cup Bran flakes e.g. All-Bran
1 cup black coffee / Green Tea
2 plums / ½ grape fruit

Meal 2 – Lunch

Option 1Option 2Option 2
1 medium baked/microwaved sweet potato or potato (cooled)
1x150g skinless chicken breast or
hake fillet (microwaved or grilled)
1 cup of cooked broccoli
1 slice seedloaf or rye bread
1 tin of solid tuna in water
1 green apple or two slices of fresh pineapple
½ cup of mixed vegetables
8 Tbs lean minced meat (beef/ostrich) + canned tomato
½ cup pasta
1 cup of French or Greek salad (drizzled with lemon juice and olive oil)

Meal 3 – Dinner

Option 1Option 2Option 3
1x150g skinless chicken breast or
hake fillet (microwaved or grilled) or chicken stir-fry
2 cups of cooked broccoli or stir-fry veggies
1 tin of solid tuna in water or tuna salad (1 Tbs Lite mayo)
1 cup of mixed vegetables
1x150g lean grilled steak
1 cup of cooked or steamed green beans/peas with carrots

In addition to these highly important meals, you should also be eating in between with the relevant supplementation from our Hardcore Range. If you stick to your diet, and also stick to your training regime, the results will show, and as we all know… It’s All About Results!


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