Mass Performance Program - Nutrition & Supplementation

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Major mass comes from a solid diet. David and Justin teach you how to calculate your calories and macros, and even provide a sample meal plan.

A training plan is only as strong as its diet. 80-90% of the results you see will come from dedication to nutrition, and that's why the Mass Performance Program provides all the tools you need for success.
You'll first need to determine your daily calorie needs. Use Muscle & Strength's daily calorie calculator to establish a baseline and then add 500 calories to that.
Mass Performance Program is based on a traditional 40/40/20 (protein/carbs/fat) macro split.
For protein, it's important to eat high quality ingredients like organic grassfed beef, salmon, and whole eggs. These are complete proteins with quality fats.
When it comes to carb selection, make healthy choices of fruits and vegetables for nutrient-dense, fiber-rich carbs. For other carb sources, nutrient timing is key.
To optimize strength and performance, it's important to understand the GI index. Pre-workout, you'll want to choose high glycemic foods like white rice or starchy carbs like potatoes. Post-workout, stick to low glycemic choices like rolled oats and sprouted grain bread. Remember, if it's low in fiber, it's probably a fast-acting, high glycemic carb.

Mass Performance Program Meal Plan​

Check out a sample meal plan for a trainee eating approximately 3300 calories and following the 40/40/20 split.

Daily Total	3374	333	74	340
Meal 4	Calories	Carbs	Fat	Protein
Post-Workout	Calories	Carbs	Fat	Protein
Pre-Workout	Calories	Carbs	Fat	Protein
Meal 3	Calories	Carbs	Fat	Protein
Meal 2	Calories	Carbs	Fat	Protein
Meal 1	Calories	Carbs	Fat	Protein
3 Eggs	180	0	12	18
7 Egg Whites	119	1	1	32
2 Slices Sprouted Bread	160	30	1	8
Meal 1 Total	459	31	14	58
12oz Grass Fed Sirlion	546	0	18	96
2 cups Broccoli	60	8	0	4
1 cup Sweet Potato	114	27	0	2
Meal 2 Total	720	35	18	102
1.5 tbsp Almond Butter	135	5	12	5
1 serving Cream of Rice	160	36	0	3
2 scoops Dymatize ISO-100	220	2	0	50
Meal 3 Total	515	43	12	58
1 scoop Dymatize Creatine Monohydrate	0	0	0	0
1 scoop Dymatize Amino Pro	0	0	0	0
Pre-Workout Total	0	0	0	0
1.5 scoops Super Mass Gainer	950	150	22	42
Post-Workout Total	950	150	22	42
1.5 cups cooked White Jasmine Rice	308	68	0	6
10 spears Asparagus	32	6	0	4
12oz Chicken	390	0	9	72
Meal 4 Total	730	74	9	82

Mass Performance Program Supplement Guide​

Team Dymatize has created a stack designed to fuel your training as you follow the Mass Performance Program.

• Sipping on Amino Pro throughout the day, and especially during your workout, is a great way to ensure you're getting essential amino acids to fuel muscle growth and recovery.
• Getting plenty of protein is essential, and ISO-100 is the best choice for fast digesting, post-workout protein.
• Super Mass Gainer is perfect for an easy meal replacement or post-workout insulin spike to shuttle carbohydrates to your muscles.
• For creatine, stick to the basics with Micronized Creatine Monohydrate for increased strength, endurance, and lean muscle mass.