GAIN MASS / WEIGHT GAIN MEAL PLAN

Recommended Caloric Range Start
Male: 1800-2500+ calories
Female: 1600-2500+ calories
Note: Achieve .7 gram - 1 gram of protein for every LB you weigh.

Upon Wake Up:
Morning Shake
1 scoop protein powder
1/2 Banana
1/2 Cup of oats
1 TBSP Organic Peanut Butter
1/2 cup of blueberries or strawberries

Meal 1:
Spartan meal preps breakfast + digestive enzyme tablet

Snack 1:
300-500 calorie snack.
Snack ideas- Fruit, Nuts, Nutrition bars.

Meal 2:
 Spartan meal preps lunch + digestive enzyme tablet

Snack 2:
1 scoop Protein powder with almond milk

Meal 3:
 Spartan meal preps dinner + digestive enzyme tablet

2 hours before bed:
 Hot lemon ginger tea

HYDRATION TIPS

HYDRATION
IS KEY TO ANY DIET
Must drink 1/2 - 1 Full Gallon of water a day. We recommend you infuse the water with the detox recipes we provide.

INTERMITENT FASTING

It is the perfect way to schedule your daily meals to get the most out of them.
YOU WILL BE EATING ALL OF YOUR MEALS IN SET TIME FRAME.

Fasting Period:
12-16 HOURS

FASTING INFO:
No calories can be consumed during this window. This will allow the body to have enough time to convert stored fat into energy.

CONSUMPTION HOURS INFO:

This is the period of time you will consume all of your calories for the day.

CONSUMPTION HOURS:

CONTACT OUR COACHES

IF YOU NED ANY ADDITIONAL HELP OR WOULD LIKE TO SPEAK TO OUR COACHING STAFF, PLEASE FEEL FREE TO EMAIL US ANYTIME.

SpartanMealPreps@GMAIL.COM