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