8 Weeks Clean Mass Building Program

( Diet Plan )

Meal 1- BREAKFAST
- Oatmeal

- Peanuts Or Almonds

- Raisins

- Cinnamon

- Apple

- Whey Protein Or 6 Egg Whites

Nutrition Info.
Calories – 500

Protein – 40g

Carbs – 60g

Fat – 11g

Meal 2- SNACK
- Brown Bread 3 Slice
- Banana 1

Noman Khan
 - Peanut butter 2 spoons
- Cinnamon
- Milk 1 Glass

Nutrition Info.
Calories – 500
Protein – 28g
Carbs – 60g
Fat – 14g

Meal 3- LUNCH
- Brown Rice 1Cup
- Peanuts 20g
- Eggs 1 Whole 5 Whites
- Ketchup 1 Spoon
Nutrition Info.
Calories – 500
Protein – 32g
Carbs – 56g
Fat – 16g

Meal 4- Mass Gainer Shake

- Oats
- Cinnamon
- Banana 1
- Yogurt
- Peanut Butter

Noman Khan
 - Whey Protein

Nutrition Info.
Calories – 504
Protein – 37g
Carbs – 53g
Fat – 16g

Meal : PRE WORKOUT DRINK

- Creatine 1 Scoop With Glucose D Or Pre Workout Powder

Nutrition Info.
Calories – 60
Protein – 0g
Carbs – 15g
Fat – 0g
Creatine – 5g

Meal : POST WORKOUT DRINK

- Creatine
- Banana 2
- Whey Protein

Nutrition Info.
Calories – 499
Protein – 40g or Depend on Brand
Carbs – 78g or Depend on Brand

Noman Khan
 Fat – 3g
Creatine – 5g

Meal 5- DINNER
- Roti 1 Means Bread
- Green Bell Paper ¼
- Cauliflower ¼ Cup
- Tomato 1
- Red Onion ¼
- Black Beans ½ Cup
- Orange 1 Or ( Any Other Thing Which Have Vitamin C )
- Ketchup
- Salsa ( If Possible )
- Salt pepper ( Use Little Bit)
- Olive Oil 1 Spoon

Nutrition Info.
Calories – 495
Protein – 33g
Carbs – 52g
Fat – 18g

Meal 6- BEFORE BED MEAL

- Eggs Whites 4
- Rice Cake Or Brown Bread
- Peanut Butter
- Milk 1 Cup

Noman Khan
 Nutrition Info.
Calories – 400
Protein – 36g
Carbs – 30g
Fat – 15g

In This Program We Are Taking 3450 To 3500 Calories, 246g Protein,

404g Carbs, 93g Fat And 7 To 10g Creatine.

This Program Will Help You To Build Clean And Pure Muscle.

After Some Time I Will Bring Another Program For You Keep In Touch.

Youtube: Noman Khan Fitness

Instagram: itz_nomankhan
Facebook: Noman Khan
BLOG: XtremeFitnessZone.blogspot.com

Noman Khan