#10. Use Supplements
Proper supplementation can help maximize your mass gains so don’t forget to make the most out of it. Creatine is one of the best studied supplements which has proven ability to increase energy production in muscle cells and reduce muscular fatigue during lifting, so take 3-5 grams of creatine before and after each training session to boost your performance and reap more gains.
Another crucial supplement is whey protein isolate, which packs all of the essential amino acids needed for muscle growth and should be a staple of your post-workout nutrition. Finally, consider including fish oil in your everyday supplementation because the long-chain polyunsaturated fats it contains have been shown to powerfully stimulate protein synthesis.
The Monster Bulk Meal Plan
If you hate planning your own meals, you can start by trying out our sample mass-gaining meal plan based on the guidelines discussed above, guaranteed to enable unprecedented size gains even for the hardcore hardgainer. It’s important to note that it was designed for individuals that weigh around 180 pounds, so make sure to adjust serving portions according to your bodyweight.
- 3 hard-boiled eggs
- 1 cup milk
- 1½ cups oatmeal mixed with 1 chopped apple and 1 tablespoon chopped walnuts.
- 1 cup plain Greek yogurt mixed with ½ cup blueberries and 2 teaspoons pumpkin seeds.
- Sandwich wraps made with: 2 whole-wheat tortillas, 6 ounces sliced cooked chicken breast, 2 cups baby spinach, 1 cup sliced red pepper and ½ sliced avocado.
- 4 whole-grain crackers
- 1 low-fat string cheese
Shake made with: 1 cup milk, 2 scoops whey protein powder, 1 large banana, 1 tablespoon honey and 1 tablespoon natural peanut butter.
- 6 ounces salmon
- 1 cup cooked quinoa
- 2 cups steamed broccoli
- 1 teaspoon extra-virgin olive oil
- 1 cup cottage cheese
- 1 teaspoon sunflower seeds
DAILY TOTAL: 3,573 calories
PROTEIN: 265 grams
CARBS: 352 grams
FAT: 130 grams
Stay strong and happy bulking!