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Dennis James & # 39; Mass Gain Diet and Exercise Program



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Kevin Horton / M + F Magazine

The Flex Mass Gain Diet

Exercise is just a small part of the fight to get more done To grow up you need to eat large, follow the sample plan below to add the desired mass.

Meal 1

  • 3 Whole-grain pancakes
  • 2 eggs
  • ] 1 slice of non-fat cheese [19659007] 1 slice of turkey ham
  • 1 glass of orange juice
  • 8 ounces low-fat milk (2%)

meal 2

  • 2 scoops of whey protein [19659007] 1 low-fat bran muffin

meal 3

  • 6 oz flank steak
  • 2 cups pasta, cooked with tomato sauce

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Meal 4

  • ½ can of white tuna in water with 2 tablespoons low-fat mayo
  • 2 slices of wholemeal bread
  • 1 apple
  • 8 oz low-fat milk ( 2%)

Meal 5

  • 7 oz chicken (1 large breast)
  • 12 oz baked potato
  • 1 cup peas or corn

Meal 6

  • 1 serving Whey protein mixed with 16 ounces of low-fat milk (2%)
  • 2 to 3 slices of wholegrain bread with low-sugar jam

total macros

  • calories: 3,690
  • ] carbohydrates: 412g
  • protein: 286
  • fat: 95g

The Workout

This sample program is based on James' preparations for his last professional show, the 2012 Masters Olympics, where he finished third – combines his training tips into one comprehensive weekly exercise program.

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Topics:
Diet
Diet
Weight gain
Build Muscle

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