Monster Mass- Eight-Week Plan

Tonkin · 02-10-2006, 11:43 PM

Week ONE

*Eat at least six meals per day
*Include a protein shake (25g of whey and 50g of simple carbs) before and after your workouts
*Drink a 25g of casein protein shake before bedtime
*Drink 4 litres of water throughout the day
*Take a multivitamin/multimineral pack with breakfast
__________________________________________
Week TWO

*Continue to eat at least six meals a day
*Include a protein shake (25 g of whey and 50 g of simple carbs) before and after your workouts
*Drink a 25g of casein protein shake before bedtime
*Drink 4 litres of water throughout the day
*Take a multivitamin/multimineral pack twice daily
__________________________________________
Week THREE

*Make adjustments in your carbohydrate consumption if necessary
*Eat at least six meals per day
*Include a protein shake (25g of whey and 50g of simple carbs) before and after your workouts
*Drink a 25g of casein protein shake before bedtime
*Drink 4 litres of water throughout the day
*Take a multivitamin/multimineral pack with breakfast
*Take a 3-5 g of dose of creatine before your workouts.
__________________________________________
Week FOUR

*Consume the same amount of carbohydrates as in week three
*Eat at least six meals per day
*Include a protein shake (25g of whey and 50g of simple carbs) before and after your workouts
*Drink a 25g of casein protein shake before bedtime
*Drink 4 litres of water throughout the day
*Take a multivitamin/multimineral pack with breakfast
*Take a 3-5 g of dose of creatine before your workouts.
__________________________________________
Week FIVE

*Make adjustments in your carbohydrate consumption if necessary
*Eat at least six meals per day
*Include a protein shake (25g of whey and 50g of simple carbs) before and after your workouts
*Drink a 25g of casein protein shake before bedtime
*Drink 4 litres of water throughout the day
*Take a multivitamin/multimineral pack with breakfast
*Take a 3-5 g of dose of creatine before your workouts.
*Take one or two does (3-5 g each) of arginine daily
*Take up to four doses (5-10 g of each) of glutamine daily
__________________________________________
Week SEVEN and EIGHT
*Make adjustments in your carbohydrate consumption if necessary
*Eat at least six meals per day
*Include a protein shake (25g of whey and 50g of simple carbs) before and after your workouts
*Drink a 25g of casein protein shake before bedtime
*Drink 4 litres of water throughout the day
*Take a multivitamin/multimineral pack with breakfast
*Take a 3-5 g of dose of creatine before your workouts.
*Take one or two does (3-5 g each) of arginine daily
*Take up to four doses (5-10 g of each) of glutamine daily
*Take three doses of (50- 10 g each) of BCAAs daily

Hope you guys like it.