Its high protein and carbohydrate content perfectly ensures the nutrients needed for muscle mass growth.

1st meal

- vitamins, creatine: Vitabolic, Calcium Complete, C-1000, Omega 3, Creasyn

- 100 g oat flakes, 100 g banana, 1 dl milk

539 kcal, 19 g protein, 94 g carbohydrate, 8 g fat

2nd meal

- 100 g almond, 1 medium-sized apple

640 kcal, 28 g protein, 14 g carbohydrate, 52 g fat

3rd meal

- 100 g brown rice, 50 g chicken leg (only count the meat without the bone), 1 bigger tomato

452 kcal, 19.5 g protein, 80 g carbohydrate, 6 g fat

4th meal

- 100 g brown rice, 50 g chicken leg (only count the meat without the bone), 1 bigger tomato

452 kcal, 19.5 g protein, 80 g carbohydrate, 6 g fat

Before workout

Creatin PH-X

5th meal

- after workout: Calcium complete, C-1000

- 1 serving of Hyper Mass 5000 shake, 65 g

245 kcal, 24 g protein, 68 g carbohydrate, 0 g fat

6th meal

- 50 g brown rice, 70 g sea fish, 150 g grilled zucchini

288 kcal, 20 g protein, 47 g carbohydrate, 2.5 g fat

7th meal

- 50 g semi-skimmed cottage cheese, 30 g Casein Fusion

- Calcium complete, C-1000

188 kcal, 31.5 g protein, 4.3 g carbohydrate, 5 g fat

Altogether:

2,800 kcal, 135.5 g protein, 387 g carbohydrate, 80 g fat