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28/04/2026 3:44 pm
12 weeks of mass:want to keep calories high during mass phase,and try to sum total what you eat w/in range of high protein including red meat,leaner white meat and fatty fish,and whey protein,mix of low glycemic cards,healthy fats,like fish oil,cocount oil and other chain trighlycerides..
500-1000 calories over maintenance per day
high protein 35 percent of total calories
high carbs 50 percent of total calories 12 weeks
low-medium fat 15-25 percent of total calories...