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8 Weeks Clean Mass Building Program

This 8-week mass building program outlines a daily diet plan consisting of 6 meals and 2 snacks to consume 3,450-3,500 calories per day, with 246g of protein, 404g of carbs, and 93g of fat. Each meal lists the specific foods and provides nutritional information. The program aims to help users build clean and pure muscle mass over the 8-week period. The creator promises to provide another program afterwards and encourages users to keep in touch through their social media platforms.

Uploaded by

noman khan
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We take content rights seriously. If you suspect this is your content, claim it here.
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2K views5 pages

8 Weeks Clean Mass Building Program

This 8-week mass building program outlines a daily diet plan consisting of 6 meals and 2 snacks to consume 3,450-3,500 calories per day, with 246g of protein, 404g of carbs, and 93g of fat. Each meal lists the specific foods and provides nutritional information. The program aims to help users build clean and pure muscle mass over the 8-week period. The creator promises to provide another program afterwards and encourages users to keep in touch through their social media platforms.

Uploaded by

noman khan
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
  • 8 Weeks Clean Mass Building Program - Breakfast: Details the breakfast meal plan including various options like oatmeal and almonds along with their nutritional information.
  • Snack and Lunch: Outlines the snacks and lunch options such as peanut butter and brown rice, with calories and macronutrient information.
  • Pre and Post Workout Drinks: Provides information on pre and post-workout drinks, highlighting creatine and protein details.
  • Before Bed Meal: Recommends before bed meals focusing on eggs and dairy products to ensure muscle recovery and growth.
  • Dinner: Lists the dinner items including protein sources such as roti and cauliflower, with nutritional values provided.
  • Nutritional Overview: Summarizes the overall nutritional intake and program objectives to build clean and pure muscle.

8 Weeks Clean Mass Building Program

( Diet Plan )

Meal 1- BREAKFAST
- Oatmeal

- Peanuts Or Almonds

- Raisins

- Cinnamon

- Apple

- Whey Protein Or 6 Egg Whites

Nutrition Info.
Calories – 500

Protein – 40g

Carbs – 60g

Fat – 11g

Meal 2- SNACK
- Brown Bread 3 Slice
- Banana 1

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- Peanut butter 2 spoons
- Cinnamon
- Milk 1 Glass

Nutrition Info.
Calories – 500
Protein – 28g
Carbs – 60g
Fat – 14g

Meal 3- LUNCH
- Brown Rice 1Cup
- Peanuts 20g
- Eggs 1 Whole 5 Whites
- Ketchup 1 Spoon
Nutrition Info.
Calories – 500
Protein – 32g
Carbs – 56g
Fat – 16g

Meal 4- Mass Gainer Shake


- Oats
- Cinnamon
- Banana 1
- Yogurt
- Peanut Butter

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- Whey Protein

Nutrition Info.
Calories – 504
Protein – 37g
Carbs – 53g
Fat – 16g

Meal : PRE WORKOUT DRINK


- Creatine 1 Scoop With Glucose D Or Pre Workout Powder

Nutrition Info.
Calories – 60
Protein – 0g
Carbs – 15g
Fat – 0g
Creatine – 5g

Meal : POST WORKOUT DRINK


- Creatine
- Banana 2
- Whey Protein

Nutrition Info.
Calories – 499
Protein – 40g or Depend on Brand
Carbs – 78g or Depend on Brand

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Fat – 3g
Creatine – 5g

Meal 5- DINNER
- Roti 1 Means Bread
- Green Bell Paper ¼
- Cauliflower ¼ Cup
- Tomato 1
- Red Onion ¼
- Black Beans ½ Cup
- Orange 1 Or ( Any Other Thing Which Have Vitamin C )
- Ketchup
- Salsa ( If Possible )
- Salt pepper ( Use Little Bit)
- Olive Oil 1 Spoon

Nutrition Info.
Calories – 495
Protein – 33g
Carbs – 52g
Fat – 18g

Meal 6- BEFORE BED MEAL


- Eggs Whites 4
- Rice Cake Or Brown Bread
- Peanut Butter
- Milk 1 Cup

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Nutrition Info.
Calories – 400
Protein – 36g
Carbs – 30g
Fat – 15g

In This Program We Are Taking 3450 To 3500 Calories, 246g Protein,


404g Carbs, 93g Fat And 7 To 10g Creatine.

This Program Will Help You To Build Clean And Pure Muscle.

After Some Time I Will Bring Another Program For You Keep In Touch.

Youtube: Noman Khan Fitness


Instagram: itz_nomankhan
Facebook: Noman Khan
BLOG: [Link]

Noman Khan

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