Men's clean eating mass building diet

[Nitro Fueled Barbie/Mel Marx]

Hey everyone......I put together a diet plan for a few guy friends of mine that work out 5 x per week and wish to add more mass.....I am new to this but am jumping in.....I recommended the following diet for a few friends.....let me know what you guys think.....These guys are not cutting for a contest they are merely trying to eat clean while putting on some size.....Any input would be great. I pretty much learned from watching other males eating off season diets.......I hope I'm on the right track as far as recommendations go.....

Mass Diet for men


Meal 1.)
6 egg whites with ½ cup oats with 1 tbsn. Almond butter or peanut butter or 18 almonds

Meal 2.)
50 grams protein shake with 1 whole green apple or ½ cup berries or banana

Meal 3.)
6-8 oz. lean beef or chicken or fish or turkey with ½ cup brown rice or 6 oz sweet potato or yam with large green salad or 1 cup broccoli……(only greens in the salad)

Meal 4.)
50 grams protein shake with ½ cup oats with 1 tbsn peanut butter or almond butter

Meal 5.)
Same as meal 3

Meal 6.)
50 grams protein shake with 1 tbsn. Peanut butter or almond butter….



One day a week you are allowed 1 cheat meal of your choice…….it must be one meal on every 7th day…….

No dressings on salad unless they are from Walden Farms….Walden Farms makes products that are sugar free, carb free and calorie free…..you can also use Red Vinegar and Splenda on your salad if you want…..


NO Dairy……all shakes are to be made with water…..

Condiments are allowed, sodium is allowed…. Only use sugar substituted if you crave sugar…..You can season your beef with anything…..you can uses mustard and salsa on your food as well…..Dill pickles are great for sugar cravings…..
Sugar Free Jello and Popsicles are good to snack on also but watch how often you snack….





If you have any questions please let me know…….

[jack08son]

you can try it and see how it works out, but it appears quite low in calories. 6 egg whites is only like 100 calories and breakfast itself isn't even 400 total. I would put atleast 3 whole eggs in there. The diet itself seems to be pretty low in carbs and fat. I would also cut out atleast one of the shake meals and replace it with a whole food meal, but that's a personal preference. I don't know your friends stats so these are just suggestions.

[Nitro Fueled Barbie/Mel Marx]

thanks...yeah it's a trial basis right now....since I'm new at making recommendations....I just keep getting asked to put together diets for people and I don't even do this for a living but I diet myself as a competitor so hey why not help others.....yeah I was thinking the breakfast could be more also..... do you think it's too much fat if I add in whole eggs with the peanut butter at breakfast?

[jack08son]

No, it shouldn't be. If they feel they're gaining to much fat though you can always scale it back

[Nitro Fueled Barbie/Mel Marx]

True, my ex used to have a syntha 6 shake then 10 min later have 5 egg whites with oats and pb.......I guess that is more protein the way he did it....

[jack08son]

you can set it up however you want, i think they're getting enough protein, well over 200g and based on the diet you gave it seems they are probably around 175lbs.

[Nitro Fueled Barbie/Mel Marx]

yeah he's a bigger guy tall too....

[DAVIDHARDY]

I'd get rid of the PB and eat 4 whole eggs with the 1st meal. I also wouldn't limit the salad to just greens and I'd have a TBSP of wither EVOO or Mac oil in each shake. Those are clean calories that will put on weight.

[DAVIDHARDY]

Also, do they have jobs where they can't eat as much food? If not, I'd cut the shakes for real food and only use shakes post workout and when in a bind. Gaining mass, I'd also focus on red meat as a main protein source. I also used to drink a shake of 2 scoops of protein and a tbsp of olive oil when I woke up in the middle of the night to piss. I gained good weight when doing this.

[thesamewords]

I dont use milk in my shakes now so, that wouldnt change much..... I miss milk so much

[Nitro Fueled Barbie/Mel Marx]

thanks guys......I will be making revisions for them.....

[Nitro Fueled Barbie/Mel Marx]

you can try it and see how it works out, but it appears quite low in calories. 6 egg whites is only like 100 calories and breakfast itself isn't even 400 total. I would put atleast 3 whole eggs in there. The diet itself seems to be pretty low in carbs and fat. I would also cut out atleast one of the shake meals and replace it with a whole food meal, but that's a personal preference. I don't know your friends stats so these are just suggestions.

I added 2 whole omega eggs to the diet...