Special Note to Mass Gainers:

One Person’s Loss Can Be Your Gain

It goes without saying that this meal plan is suited to fat loss, but your goals aren’t that

different. Sure, you want to gain mass, but you also want to keep body composition at a place

where you are keeping fat at bay – while experiencing better focus, health and stability – and

that’s the idea behind our plan. Here are a few additional tips:

TIP 1

TIP 2

To add calories to the sample menu, add egg 

yolks, full fat Greek yogurt, cream, butter, 

ghee, additional nut quantities, higher fat 

meats, and more overall food.

Train hard. Using our mass-gaining program 

– push yourself to the wall and be sure to use 

compound movements, such as bench press, 

squat and deadlift, at a moderately heavy 

intensity (5-10 repetitions per set).

TIP 3

TIP 4

Consume plenty of quality meat at each meal 

– at least three times per day. Make sure it’s 

varied, and both white and dark. We suggest 

beef, duck or dark meat chicken, and fatty fish 

to embellish a clean diet. We also encourage 

fish oil supplements at more than one meal, to 

improve recovery, exert an anti-inflammatory 

effect, and increase calories.

Keep higher calorie snacks handy – nuts and 

dried fruit mixed together work well. You can 

also douse them in warmed (liquefied) coconut 

oil to add caloric density.

TIP 5

Sleep is part of the nutritional equation as much as the training equation. Eight to nine hours in a 

darkened room, and 20-minute naps after post-workout meals.

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NUTRITION

32  PRIMAL MUSCLE  TRAINING GUIDE