This document provides an 8-12 week diet plan to gain muscle mass focused on high protein intake. It recommends consuming a mix of carbohydrates, proteins and fats to stay in an anabolic state to build muscle even on rest days. Specific tips include eating 150-250g of protein per day, drinking 10 glasses of water, and following a training program to produce muscle growth. Sample weekly meal plans are provided that include foods like eggs, fish, chicken and protein shakes or bars to meet daily calorie and protein needs for muscle building.

1. How to… Gain Muscle Mass
8 – 12 weeks Cuban Cardio Diet Plan

2. Protein is key!
Eating proteins is the basic for all muscle building. It contains the amino
acids that repair and rebuild muscle tissues fibres after training.
You can get all proteins you need from food, but it can be difficult to
recover yourself with chicken breasts or egg white or protein shakes, you
need to be serious about getting high quality protein that is why this plan
contain a lot of proteins to help your simple recovery quicker and build
faster.
This plan will provide a mix combination of carbohydrates, proteins and
fats to keep the body in anabolic state and hypertrophic, increasing,
metabolic system and reducing body fat, building muscle even on the day
off you don’t hit the training session

3. Top Tips
• Observe and control portion size
• Protein should be the size of your fist
• Carbohydrate most the size of you palm
• Eat fresh fruits and vegetables but with
control and don’t cook them in oil or fat
or cover with dressing
• Drink 10 glasses of water a day or more
special on intense training
• Mix and combine carbohydrate and
proteins and essential acid fat in every
meal
• Aim to eat 150-250g proteins
• Avoid drinking alcohol – it is a catabolic,
this mean it breaks down proteins and
muscle quicker than you can built
• Plan your meals to shop accordingly at
the start of the week
• Eat light proteins or supplements, special
creatine 4g before start your training
session that will contribute to fast muscle
development
• Cottage and Quark Cheese are great
source of proteins that are assimilated by
the body slowly and help repair and build
muscle and tissues
• Eat light proteins as your last meal in the
evening to encourage muscle synthesis
overnight
• Eat 6-8 times a day but be careful, control
and observe the portion size, do not eat
too much overall, and cut out of the
portion rights down at each meal to gain
and build dense lean solid muscle.
• Train effective, fallow a training
programme to build and produce high
anabolic and hypertrophy to increase
muscle development

4. Daily Calorie Intake Calculation
You should consult your daily calorie intake with a nutritionist.
Example:
1200 kcal BEE* x 1.8 PAL** = 2160 kcal TEE***
* Basal Energy Expenditure
** Physical Activity Level
*** Total Energy Expenditure
Average daily calorie intake
1800 – 2000 kcal
Average daily calorie intake
2300 – 2500 kcal
Increase the
calorie intake
to put on
weight
Decrease the
calorie intake
to lose
weight

5. Monday
• Omelette made of 6 egg whites, 25g oatmeal made with water
• Protein shake 40-50g
• Grill tuna with broccoli and sweet potatoes
• Protein shake with added creatine
• Fillet stake with green beans and 4-5 new boiled potatoes
• Cottage cheese with blueberry

6. Tuesday
• Beacon scrambled eggs whites, low fat cheese, one slice of
wholemeal toast
• Protein bar 20g protein
• Chicken fajita wraps grilled chicken breast and grilled vegetable
in a one or two wholemeal low fat tortilla wrap
• Protein bar 20g protein
• Baked cod fish with mix salad and one baked sweet potato
• Quark cheese with strawberry

7. Wednesday
• Oats mix with one scoop of protein shake powder and small
skimmed mild or 2-3bstp low fat Greek yogurt
• Protein shake 40-50g of protein
• Turkey burger on wholemeal bun with mix of spinach and tomatoes
• Protein shake 40-50g mix with creatine
• Grilled salmon with cucumber and mix greed salad and couscous
• Cottage cheese with pomegranate

8. Thursday
• Protein pancakes beat two eggs whites with 25g oatmeal, 1bstp
cottage cheese. Add water to make thin if necessary. Cook with a
little olive oil.
• Protein bar providing 20-30g protein
• Chilli with turkey, kidney beans and tomatoes sauce and a green
mix salad
• Protein bar 20-30g
• Tofu and vegetable stir fry with brown rice
• Cottage cheese with a raspberry

9. Friday
• Porridge oat mixed with piece of apple, banana, mango, pineapple
mix of nuts and seed 1tsp cinnamon 2bstp low fat kefir or yogurt
• Protein shake 40-50g
• Haddock pan fried with kales, spinach, tomatoes with brown rice
• Protein shake mix with creatine 40-50g
• Roasted chicken with mix Mediterranean salad, watercress and
spinach
• Quack cheese mix with kiwi

10. Saturday
• Scrambled eggs on slice protein bread and spinach
• Protein bar 20-30g
• Chicken salad mix with lettuce, kale, watercress, beans, avocado,
tomatoes and cucumber
• Protein bar 30-40g
• Tuna steak with asparagus and quinoa
• Cottage cheese mix grapefruit

11. Sunday
• 50g porridge oats mixed with one scoop of protein shake mixed
with kefir, nuts and plums
• Protein bar 20-40g
• Tout-Mackerel – Seabass with roasted vegetables, kales, couscous
• Protein bar 20-30g
• Cod fish with mix salad watercress, spinach, avocado, tomatoes,
sweetcorn
• Cottage cheese mix blackberries