In Part 1 of Eat For Mass The 5% Way, we looked at the way Rich and Mr. O Jay Cutler approached their meal plans. Both legends had no problem packing away lots of quality food. It’s no wonder that eating consistent high-quality meals is one secret to size. We also applied this to real life and looked at 3 scenarios that most 5%ers have to deal with. In Part 2, we break down calorie and macronutrient needs. Plus, we’ll present a sample meal and a 5% supplement plan. 

Understanding Your Calorie & Macronutrient Needs

Most typical bodybuilding meal plans center around 3 quality, high-protein meals a day, with 2 shakes/snacks in between. Of course, this is 5%, and that means at least 6-9 meals a day. Some of those meals could be a post-workout shake and a shake before bed.

Now, as far as macronutrient guidelines, here’s a good starting point. Multiply your current body weight by 18. For example, let’s say you weigh 200lbs. So, 200 x 18 =  3600 calories per day. 

If you prefer, you can use an app that does the calculating for you. Still, this is an easy way to do it. Next, and in keeping with Rich’s approach of adding meals, begin by eating 3600 calories per day spread over 6 meals. Do this for 2 weeks. If you aren’t gaining mass, add a meal (about 500 calories) every 2 weeks until you are gaining. Of course, this assumes you’re training hard and recovering properly. 

What’s My Macronutrient Ratio?

What about your macronutrient ratio? You should aim for 25% of your daily calories from lean protein sources, 55% from quality carbohydrate sources, and 20% from healthy fats. The only simple carbs you should eat should be in the hours surrounding your workout. 

Here’s how this breaks down to grams: 225g of protein per day (3600 calories x 25% = 900 calories divided by 4 grams = 225). From there, it’s 495g of carbs per day and 80g of healthy fats. What if you find you’re gaining fat? Keep your calories steady and add 30 minutes of cardio every day, just like Rich did. Make sure you do your cardio in the morning before eating but after a serving of All Day You May or All Day You May Caffeinated.

Get Those Mass-Building Calories With 5% Nutrition - Sample Meal Plan

Sample Meal Plan # 1

This sample meal plan will include a sample schedule of some of the best 5% Nutrition supplements. 

• Begin your day with a serving of All Day You May Caffeinated or if you don’t take caffeine, All Day You May.
• Feel free to add Mentality Nootropic for an extra kick.

Meal # 2

Here’s your first actual meal.

• 2 whole eggs with 2 egg whites (4 eggs total). Add cheese as desired.
• 1 serving of rolled oats. Flavor to taste (add cinnamon, nuts, or fruit).
• Enjoy water, the milk beverage of choice, and/or coffee
• Take Turkesterone 1200, TEST Booster, and Core D-Aspartic Acid with this meal. 

Pre-Workout

• Take the 5% pre-workout of your choice about 30 minutes prior to your session. A great choice is Kill It RTD with 10g glycerine and 400 mg caffeine. 
• Try adding Core Creatine to your pre-workout.
• Use Rich’s trick and put 2 scoops of All Day You May mixed with water in the freezer while you get ready to go hit the gym. Add 1 Hydrate STK for optimal hydration.

Intra-Workout

Sip your All Day You May/Hydrate STK ice-cold slushie!

Meal # 3 - Post-Workout

• Immediately after your last set drink 1- 2 scoops Real Carbs + Protein. Add 1-2 scoops Core L-Glutamine 5000.

Meal # 4

• 1-2 chicken breasts, seasoned to taste. Limit salt. 
• 1 sweet potato.
• The beverage of your choice.

Meal # 5

• 1-2 lean beef burgers with cheese seasoned to taste. Limit salt.
• 1 cup brown rice.
• The beverage of your choice.

Or

• 1 cup pasta.
• 1 cup meatballs ( Parmesan cheese).
• The beverage of your choice.

Meal # 6 

• Ham & cheese sandwich. Use multi-grain bread, and deli-bought ham and cheese.
• Water

Before Bed

Having trouble sleeping? Better take Knocked The F*ck Out, and get a good night’s sleep. It’s ideal for supporting recovery. Also, add Core ZMA for a killer nighttime stack. 

Add Digestive Defender to your program to help you fully digest and absorb all your food. 

Recap

All these meals are just examples. Feel free to adjust to your personal preferences. The main things to keep in mind are: keep your protein sources lean. Avoid high-fat meats or dairy. Stay with quality carbohydrates and no sugary junk foods. If you want to make the most of your carbohydrates, add Freak Show to your program. Just take a half-serving with each of your 2 highest-carb meals of the day. Also, try to avoid fast food, junk food, high-sodium food, and processed food. Finally, maintain your macro ratio of 25/55/20, and stay stocked on 5% Nutrition supplements!