This mass gaining program is for Chris Benson. This is his first 30 day program tailored around the following information: Past injuries: none Food allergies: none Work Schedule Accessibility to gym equipment: LA Fitness membership

1. Chris Benson

2. Chris –
Are you ready? Welcome to your first month of training. We’re thrilled to be with
you on this journey. For the next 30 days you’re going to be tested as you redefine
your limits, push yourself to new heights and pursue your goals with diligence and
a refined attitude.
Inside this program lies the groundwork for what has become your pursuit of
transformation. The next 30 days and beyond will be challenging, yet also very
rewarding because your goals are now very much in sight now that you’ve made
the leap and have committed yourself to change and betterment. We vow to
help you every step of the way, we are committed to helping you change your
life and we are honored that you have given us the opportunity to do so.
If you take a quick look inside you’ll get a good sense of what lies ahead. We’ve
taken the time to truly frame this program around your unique lifestyle because
our goal, with this program, is to free up your time so that you have more of it to
invest in your own goals without becoming distracted by information or confused
about where to turn next. We aim for two things; simplicity, and professionalism –
we only succeed as trainers and fitness guides when our clients (you) reach their
goals.
So with that, get ready for your life to change. There’s no better time than now.
There’s no sense in waiting another minute. Are you ready, Chris? It’s show time.
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Welcome

3. Meal Plan
This is your 30 day mass gaining meal plan. It reveals what
you’ll be eating on a day to day basis in combination with
the workouts you’ll be performing which are outlined in the
next section. Do not stray from this meal plan, stick to it, and
you’ll find yourself putting on healthy weight within your first
week.
As you eat, be sure to check the box which corresponds
with the meal you’ve just eaten to help you stay on track.
You’ll be eating approximately 2,700 calories a day. That is 2
grams of protein per pound of bodyweight and 2.5 grams of
carbs per pound of bodyweight with 20% fat each day.
Do your very best to not skip any meals. Think of it this way,
for every meal you skip you lose one pound of muscle. Do
not skip any meals! Feel free to mix up your meals as well.
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4. q 7:30am Breakfast:
4 eggs.1/2 chopped onion 1 small potato in a skillet. 8oz of 1% milk
q 10:00am Snack:
15 whole wheat crackers
q 12:00pm Lunch:
6 oz Chicken breast. 1 cup brown rice. 1 cup mushrooms cooked
q 2:00pm Snack:
Half a bag of beef jerky and 1 orange
q 4:30pm Pre-workout meal:
½ cup of Greek yogurt and 1 banana
q 5:45pm: Post-workout shake:
1-2 scoops whey protein. 8 ounces of whole milk. 2 tbls of flaxseed oil. 1-2
scoops of creatine monohydrate
q Bedtime Meal:
1-2 scoops of casien protein powder mixed with 8 ounces of 1% milk.
M-F: Weeks 1-2

5. q 7:30am Breakfast:
4 wheat waffles, Sugar free syrup, 1 cup of cottage cheese, 1 cup of blueberries
q 10:00am Snack:
Chicken wrap with whole wheat tortilla and 1 cup of brown rice
q 12:00pm Lunch:
6oz of grilled salmon, 1.5 cups of wild rice, 2 cups of spinach, 6 stalks of
asparagus
q 2:00pm Snack:
15 wheat crackers
q 4:30pm Pre-workout meal:
½ cup of Greek yogurt and 1 banana
q 5:45pm Post-workout shake:
1-2 scoops of whey protein, 8 oz 1% milk, 2 tbls of flaxseed oil, 1-2 scoops of
creatine monohydrate.
q Bedtime meal:
Casien protein shake wtih 8 oz of 1% milk.
M-F: Weeks 3-4

6. q 9:00am Breakfast:
Protein pancakes mixed with 1 cup blueberries and 8oz of 1% milk
q 11:00am Snack:
Chicken wrap (8oz) with whole wheat tortilla and 2 cups of brown rice
q 1:00pm Lunch:
Tuna sandwich on whole grain bread with 1 large sweet potato
q 3:00pm Snack:
Protein shake with whole milk and 2 tbs of flaxseed oil
q 5:00-6:00pm Dinner:
Pasta with meatballs and olive oil
q 5:45pm: Protein Shake
1-2 scoops whey protein. 8 ounces of whole milk. 2 tbls of flaxseed oil. 1-2
scoops of creatine monohydrate
q Bedtime Meal:
Casein protein shake (2 scoops) with 8oz of 1% milk
Sat & Sun: Weeks 1-4

7. Exercise Plan
This exercise plan is available on your mobile device. Take it with you to the gym. This is where
the true test comes in to play. You need to push yourself to failure with every exercise. If you
know you can perform another rep, then do it. Don’t stop when you get tired. Stop when
your muscle fails: “The last three to four reps is what makes the muscle grow. This area of pain
divides a champion from someone who isn't a champion” – Arnold Schwarzenegger
This first month is more about building strength and adjusting your muscles and joints to the
performed movements and these exercises will help you to build the strength needed to
move heavier weights as you graduate to a more difficult program. Always use light weight
for the first week of training to prevent serious injury. This will help you to better understand the
proper form for each exercise. Always ask an available trainer inside your gym to spot you.
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8. q Dumbbell bench press: 4 sets of 6-8 reps
q Incline dumbbell flys: 4 sets of 6-8 reps
q Push Ups: 3 sets of maximum reps
q Over-head triceps extension: 3 sets of 6-8 reps
q Laying dumbbell raise: 3 sets of 6-8 reps
q Bench dips: 3 sets of maximum reps
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Monday: Chest & Triceps

9. q Squats: 4 sets of 12-15 reps
q Dumbbell lunges: 4 sets of 8-12 reps (each leg)
q Leg Press: 3 sets of 8-12 reps
q Leg extensions: 3 sets of 12-15 reps
q Calf raises: 4 sets of 12-15 reps
q Cable crunches: 4 sets of 20 reps
q Dumbbell twist: 3 sets of 15-20 reps
q Crunches 3 sets of 20 reps
q Plank: 3 sets for one minute each
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Tuesday: Legs & Abs

10. q Close-grip pull ups: 3 sets of maximum reps
q Deadlifts: 3 sets of 6-8 reps
q Seat row: 3 sets of 6-8 reps
q Barbell curls: 3 sets of 6-8 reps
q Incline dumbbell curls: 3 sets of 6-8 reps
q Hammer curls: 3 sets of 8-12 reps
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Thursday: Back & Biceps

11. q Dumbbell shoulder press: 3 sets of 6-8 reps
q Arnold press: 3 sets of 6-8 reps
q Lateral raise: 4 sets of 6-8 reps
q Shoulder shrugs: 4 sets of 8-12 reps
q Cable crunches: 4 sets of 20 reps
q Dumbbell twist: 3 sets of 15-20 reps
q Crunches: 3 sets of 20 reps
q Plank: 3 sets for one minute each
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Friday: Shoulders, Traps & Abs

12. Tips & Myths
1) Eat breakfast within the first 30-60 minutes of waking up
2) Drink plenty of water throughout the day, but not first thing in the morning.
It speeds up your metabolism.
3) Get plenty of sleep and rest. Your muscles don’t grow while your training,
they grow while you rest. Get your 8 hours every night
4) Do not over research or analyze the information in this program. You will
find nothing but reasons to keep you from making progress. Our goal with
this program is to eliminate the need to do any research. It’s all here, it’s
all you need.
5) Consume your pre-workout meal one hour before your workout. Your
body needs time to convert the nutrients into energy.
6) Consume your post-workout meal no later than 30 minutes after your
workout.
7) While in the gym, record how many reps you are performing along with
how much weight you are moving. Lift weight that you can manage. If
your form is wobbly or shaky, you are lifting too much. You must maintain
good form by moving appropriate weight. Do not let your ego get in the
way of this. Lift what you can while maintaining good form.
8) Always use whey protein.
9) Do not consume TOO much water during your workout. Aim for 8 ounces
every 15-20 minutes.
10) Pre-cook all of your meals for the week on Sunday. This will help you
save time and money throughout the week. You will be less likely to eat
out when you have your meals prepared and readily available.
11) Limit your cardio to almost nothing except a 5 minute warm-up jog on a
treadmill before you workout. This gets your heart rate up reading your
body for a good workout. Cardio will only burn the calories you are
trying to consume. Also, perform a 5 minute cool-down slow walk on a
treadmill immediately after every workout.
12) PUSH YOURSELF: This is very important. Do not stop lifting when you get
tired. Stop lifting when your muscle completely fails to lift a another rep.
13) While using your creatine always start with half a serving your first two
weeks. Your body needs to get used to this supplement. If you
experience any discomfort or begin to have bloody noses then stop use
immediately and consult with your doctor.
14) Aim for a 5 second rate of motion during a lift. For instance, if performing
a bicep curl, Take 5 seconds to perform the curl and 5 to release it for
each rep. This ensures maximum tension and use of the muscle(s)
15) Skip all processed carbs/foods including fast food and freeze dried
meals.
16) Always stretch! Stretch every muscle that you are going to exercise. Hold
each stretch for 10-15 seconds.
Following is a comprehensive list of some of the best tips and advice we can give you along with some of the more common myths you’ll hear
around mass training which we debunk. These are very helpful in your quest for putting on mass so we advise that you not ignore them.