sfrv’s BodyBlog

Master Meal Plan Workout Days

MASS DIET 2500

Workout Nutrition - 25g WPI during weights/cardio

Pre-WO Meal - This can be any meal listed below just have last bite 75-90 minutes before training.

POST-WO Meal - Next meal in line and should be eaten 30-45 minutes after your training

Meal 1 60g Carbs, 35g Protein, 10g Fats 470 Kcals

4 Serving/s Meat Category 1-Multi

2 Serving/s Fat Category 1-Fish Oil

1 Serving/s Fruit Category 1-Sesamin

2 Serving/s Carbohydrate Category

1 Serving/s Milk Category

Meal 2 45g Carbs, 28g Protein, 15g Fats 427 Kcals

4 Serving/s Meat Category 1-Fish Oil

3 Serving/s Fat Category 2-CLA

1 Serving/s Fruit Category

2 Serving/s Carbohydrate Category

Meal 3 40g Carbs, 35g Protein, 15g Fats 435 Kcals

5 Serving/s Meat Category 1-Fish Oil

3 Serving/s Fat Category 1-Sesamin

2 Serving/s Vegetable Category

2 Serving/s Carbohydrate Category

Meal 4 40g Carbs, 28g Protein, 15g Fats 407 Kcals

4 Serving/s Meat Category 1-Multi

3 Serving/s Fat Category 1-Fish Oil

2 Serving/s Vegetable Category 2-CLA

2 Serving/s Carbohydrate Category

Meal 5 30g Carbs, 35g Protein, 15g Fats 395 Kcals

5 Serving/s Meat Category 1-Fish Oil

3 Serving/s Fat Category 1-Sesamin

3 Serving/s Vegetable Category

1 Serving/s Carbohydrate Category

Meal 6 10g Carbs, 28g Protein, 15g Fats 287 Kcals

4 Serving/s Meat Category 1-Fish Oil

3 Serving/s Fat Category 2-CLA

2 Serving/s Vegetable Category

 Milk Category

Total Carbohydrates 225g 15

Total Protein 189g 27

Total Fat 85g 17

Total Calories 2421g

Tri-Phase 12-Week Mass ProgramBy: Team Scivation,
I will be doing 20 minutes of low-intensity cardio post workout and a 10 min. warm-up on the elliptical.

Phase 1—Volume
The goal of Phase 1 is to increase the volume (number of sets) each
week. In addition to adding sets each week you should always strive to lift a
greater load each workout.

• Week 1 = 2 sets per exercise
• Week 2 = 3 sets per exercise
• Week 3 = 4 sets per exercise
• Week 4 = 5 sets per exercise
Rest time = 90 seconds between sets.
Workout 1 Chest+Shoulders
Workout 2 Back+Traps
Workout 3 Legs
Workout 4 Arms
Chest+Shoulder
Bench Press 2-5 X 6-10
Incline DB Press 2-5 X 6-10
Dips 2-5 X 6-10
Military or DB Press 2-5 X 6-10
DB Side Lateral 2-5 X 6-10
Back+Traps
Rack Deadlift 2-5 X 6-10
Pull-Up 2-5 X 6-10
Bent Over Row 2-5 X 6-10
BB Shrug 2-5 X 6-10
DB Shrug 2-5 X 6-10
Legs
Squats 2-5 X 6-10
Stiff Leg Deadlift 2-5 X 6-10
Leg Extension 2-5 X 6-10
Leg Curl 2-5 X 6-10
Lunges 2-5 X 6-10
Arms+Calves
BB Curl 2-5 X 6-10
Close Grip Bench 2-5 X 6-10
Skull Crusher 2-5 X 6-10
DB Curl 2-5 X 6-10
Standing Calf Raise 2-5 X 6-10
Seated Calf Raise 2-5 X 6-10

I will add 2 ab exercises every workout.

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The LMG TRI-PHASE Training System

Tri-Phase 12-Week Mass Program

From :Team Scivation,

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I am looking to increase my Lean body Mass and trying to reduce or @ least minimize Fat gains.

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I am going to keep a journal of my workouts, diet and supplements as I go.