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A Mass Gain Program You Should Try - belairprince.com

Are you determined to build muscle mass? But how do you know which diet is best for quick mass gain? Do you eat enough? How to find the right ratio between proteins, carbohydrates and lipids to avoid taking too much fat? Our mass supply diet program guides you in your transformation to develop a more massive physique in parallel with an effective specific training.


To gain mass and volume, your diet is essential. Generally people who want to take the mass have very dry or even ectomorphic physics. If this is your case, and you are trying to gain weight, you will certainly want fast results, even if you take a little fat. The number of calories you will consume in the day will be crucial, since you will consume more than you spend. All of course is to increase calories gradually by adding more carbohydrates and more protein to your mass-taken meals. Indeed, if you are very dry, you probably have a fairly fast metabolism that makes you burn a lot, but that does not mean that you have to eat anything!

What to remember from your diet :

  1. a total of 3100 * calories a day
  2. a ratio of 65% carbohydrates, 23% proteins and 12% lipids
  3. 6 meals or snacks a day, every 3 to 4 hours
  4. About 2.5 liters of water a day

* Your food intake will change proportionally to your weight.


What is the role of macronutrients in mass gain?

The role of proteins
As part of a diet taken mass, a good amount of protein to consume is essential. Indeed, it is they who will feed the muscle, and allow among other things muscle mass gain. Proteins are actually the bricks of the body because the amino acids (essential and non-essential) they contain are essential for the nutrition of muscle and its repair after exercise. With each intense muscular effort, the muscle is destroyed (catabolism). This phase is followed, if the protein intake is sufficient, of an inverse reaction of muscular reconstruction (anabolism) generating muscle mass gain. The best sources of protein are meat (chicken, beef), eggs, fish (tuna, salmon, cod), dairy products.
When it is difficult to achieve the recommended daily nutritional intake from a quantitative or qualitative point of view, a mass-based snack made from gainer or whey protein can really make a difference.

The role of lipids
Adding lipids to your diet is necessary. But when talking about lipids, be careful not to confuse bad fats and good fats. Good fats are found in oily fish, oilseeds, oils (olive, flax, rapeseed). For this type of goal, it is obviously not about consuming bad fats throughout the day, but to tap into the right foods to ensure a daily intake of good nutrients.

The role of carbohydrates
In a nutrition program taken mass, carbohydrates are absolutely essential! Your diet must therefore be able to load the carbohydrate (glycogen) reserves by including at each meal rice, pasta, potatoes or cereals. Carbohydrates or carbohydrates are necessary for the body to provide enough energy during regular and intensive training. Carbohydrates also support the process of muscle anabolism that ensures a gain in volume. Still prefer the low glycemic indexes to avoid insulin spikes, and the storage of fat in adipose tissue.

The role of insulin in fat storage
Insulin is a hormone produced by the pancreas that is involved in the glucose cycle. It helps maintain blood sugar levels at a stable level. In case of excess sugar (peak blood sugar), it is this hormone that will store the sugar in the muscles (glycogen reserve), the liver (glycogen also) or in the fat cells. The first two being quickly saturated, the excess sugar will be stored in adipose tissue, and thus promote weight gain.
What is interesting here is especially the anabolic role of insulin. A high dose of carbohydrates and amino acids taken on waking and just after training promote insulin secretion and thereby protein synthesis. The choice of foods with low glycemic index and slower digestion allows progressive diffusion of insulin. In this case, insulin does not promote fat intake but is an ally for muscle gain.

A Mass Gain Program You Should Try - belairprince.com


What caloric intake to gain mass?
When you start taking a mass, you will need to bring enough calories to your body. This diet is based on a total caloric of at least 3000 kcal per day (and more depending on the levels), to create an anabolic environment conducive to weight gain and muscle gain.

Number of daily holds
Food intake will be distributed throughout the day, including a breakfast taken mass, 5 to 6 taken to promote the anabolic environment necessary for weight gain, and muscle development.

It is also necessary to drink enough and throughout the day to promote the storage of muscle glycogen (the glycogen being made up of polymers of glucose and water). Which means consuming about 0.04L / kg (ie 2.8L for a 70kg person).

How long to get results in mass gain
The basic rules are to eat enough and train hard. Weight gain is not linear and progress is not continuous. After a fairly rapid muscle growth, the body will go through a phase of stabilization more or less long and progress will be made in stages. Do not make your weight an obsession. Follow the food program and the training program that we have prepared for you for a minimum of 4 weeks. Increasing your caloric intake and your training volume necessarily gives you results.


For starters, nutritional supplements such as proteins, the gainer (a protein and carbohydrate blend specially designed for weight gain) or amino acids provide a foundation for muscle building.

Thanks to our buddys at MYPROTEIN, you will get an exclusive 30% discount on any order on their store, only through this link.


From 6 months of intense training, a specific supplementation may be recommended to boost your energy or help you pass a course.

Creatine helps to increase performance, muscle volume and strength. It is inefficient for beginners whose muscles do not yet have the capacity to assimilate it and remains reserved for the most experienced.



When you start, or have been exercising regularly for some time, the intensity and needs of your body will not be exactly the same. That's why we have developed dietary plans tailored to different levels of mass gain.

Goals :
The food intake program requires a high caloric intake to create an anabolic environment. the goal is to help weight gain very thin and dry morphologies, while avoiding overstocking nutrients. As you progress, you'll see the calories up again to get to the next level. The complex carbohydrates will be consumed for the most part to benefit from the anabolic effect and increase the storage of glycogen. The goal of this food program is to support energy during intense efforts and to stimulate anabolism.

Summary of your program:

Objective: MASS GAIN (of course!)
Duration: 4 to 6 weeks for each program (2 levels: up to 1 year / over 1 year)
Supplements: beginner mass program, advanced mass program, confirmed mass program, expert mass program

Diet 1 : beginner to advanced

In order to provide you with all the calories you need for mass gain without taking too much fat, the diet plan below includes supplementation, whose nutrients intake is included in the calculation of calories.

Food plan level 1


4 egg whites with 1 yellow

160g of corn bread with 5g of butter

3 slices of cooked ham


100g oat flakes or 80g muesli (no added sugar)

20cl of vegetable milk

Morning snack:


120g of cottage cheese (20%)
Amino Max
+ Mass Advanced



140g of lean red meat

250g pasta or rice

120g of vegetables to choose with 1 tablespoon of olive oil

3 to 4 nuts

150g fatty fish


250g of potatoes

120g of vegetables to choose with 1 tablespoon of olive oil

3 to 4 nuts

Afternoon snack


50g of cottage cheese (20%)

1 fresh fruit
+ Amino Max 
Mass Advanced
Creatine Hardcore



150g of white meat

250g pasta or rice

Green vegetables at will with 1 tbsp rapeseed oil

170g of white fish


250g of potatoes

Green vegetables at will with 1 tablespoon of rapeseed oil

Evening snack


300g of white cheese (20%)


* The amounts of starchy foods are expressed cooked.


Diet 2 : confirmed to expert

Food level level 2


5 to 6 egg whites with 1 yolk

210g of corn bread with 5g of butter
+ Xenatest Hardcore

4 to 5 slices of cooked ham


150g oat flakes or 120g muesli (no added sugar)

20cl of vegetable milk

Morning snack


230g of cottage cheese (20%)

30g of oilseed dry matter

200g fruit compote without added sugar
+ Mass Advanced



200g lean red meat

330g pasta or rice

130g of vegetables of your choice with 1 tablespoon of olive oil

230g fatty fish


300 to 330g of potatoes

130g of vegetables of your choice with 1 tablespoon of olive oil

 Afternoon snack


3 slices of chicken breast

1 banana

30g Oilseed
+ Advanced 
+ Bcaa Xtreme
+ Creatine Hardcore 
+ Xenatest Hardcore



250g of white meat

300g pasta or rice

Green vegetables at will with 1 tbsp rapeseed oil

280g of white fish


300g of potatoes

Green vegetables at will with 1 tablespoon of rapeseed oil

Evening snack


310g of cottage cheese (20%)

30g of oleaginous dried fruits


* The quantities of starchy foods are expressed cooked

How to adapt the diet to progression?

Phase # 1 Beginner to advanced (up to 1 year of practice)

  • Calories from 3100 to 3300
  • Macros distribution: Carbohydrates 64 to 65% / Proteins 23% to 24% / Lipids 12%
  • Recommended supplements: Gainer, Amino Acids, Creatine

Phase # 2 Confirmed to expert (+ one year of practice)

  • Calories: from 4000 to 4200
  • Macros distribution: Carbohydrates 59 to 60% / Proteins 28% / Lipids 12% to 13%
  • Recommended supplements:
  • Gainer, Amino Acids, Creatine, BCAAs

Of course, you will be able to modify your menus of mass gain, by checking these food tables (coming soon) proposing many equivalences. 
The high calorie intake of this diet gives the necessary energy for a rapid development of muscle mass in support of a special Mass Training, which we will publish soon.

Remember that if your nutrition is important for the success of your goal, only an adapted training will allow you to make your muscles grow. Work on large muscle groups with multi-joint exercises will really make a difference and help you build a more massive physique.


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