Ironclad Mass Day — 2,900 kcal Muscle-Building Plan with Power Steak Bowl + Mass Gainer Shake
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Ingredients
Instructions
- 1
Cook oats with milk per package, stir in cottage cheese and a pinch of salt.
- 2
Sauté peppers and spinach in oil, whisk eggs + whites with seasoning, pour into pan, add cheese, fold and cook until set.
- 3
Serve omelette with the creamy oats.
- 4
Approx macros: 800 kcal, 65–70 g protein, 70–80 g carbs, 28–32 g fat.
- 5
Season steak, sear/ grill medium-rare to medium; rest and slice.
- 6
Roast sweet potatoes tossed with olive oil at 425°F ~25–30 min or until tender.
- 7
Assemble bowl: rice, sweet potato, broccoli, sliced steak, avocado, drizzle soy/teriyaki.
- 8
Approx macros: 850–900 kcal, 60–70 g protein, 90–100 g carbs, 25–30 g fat.
- 9
Blend all until smooth.
- 10
Approx macros: 700–750 kcal, 55–60 g protein, 70–80 g carbs, 20–25 g fat.
- 11
Roast or pan-sear salmon with lemon/dill.
- 12
Serve over quinoa and roasted veg.
- 13
Approx macros: 550–600 kcal, 40–45 g protein, 40–50 g carbs, 18–22 g fat.
- 14
Greek yogurt (1 cup) + 2 tbsp mixed nuts + 1 tbsp honey
- 15
~200–300 kcal, 20–25 g protein.
- 16
3+ liters water, 5 g creatine/day (in shake), a multivitamin, omega-3 as desired.
- 17
Prioritize sleep 7–9 hours and progressive overload lifting.
- 18
Preheat oven to 425°F (220°C). Toss sweet potato cubes with 1 tbsp olive oil, salt, pepper, roast on a sheet for 25–30 minutes until tender and slightly caramelized.
- 19
Season steak on both sides with garlic powder, smoked paprika, salt, and pepper. Heat a skillet over high heat with 1 tsp oil. Sear steak 3–4 minutes per side for medium-rare (adjust time for thickness). Rest 5–8 minutes, then slice against the grain.
- 20
Steam or blanch broccoli until bright green and tender-crisp (2–3 minutes).
- 21
Warm cooked rice. Assemble bowl: rice base, roasted sweet potato, broccoli, sliced steak, avocado. Drizzle soy sauce/teriyaki and sprinkle chili flakes/green onion if using.
- 22
Eat immediately to refuel hard.
- 23
Flavor profile: Smoky, savory umami from steak and soy, sweet notes from roasted sweet potato, creamy avocado balances.
- 24
Muscle-building notes: 8 oz steak supplies ~50–55 g complete protein and creatine precursors, rice + sweet potato replenish glycogen for growth, fats from avocado and olive oil support hormone production.
- 25
Combine all ingredients in a blender. Blend 45–60 seconds until smooth.
- 26
Drink within 30–60 minutes post-workout for best muscle refuel.
- 27
Flavor profile: Sweet, creamy, nutty; oats add body and slow-release carbs.
- 28
Muscle-building notes: ~700 kcal, ~55–60 g protein, robust carbs to drive insulin and muscle uptake, creatine addition supports strength gains.
- 29
Calories: ~2,900 kcal
- 30
Protein: ~250–270 g
- 31
Carbs: ~280–320 g
- 32
Fat: ~70–90 g
- 33
Want more calories? Increase rice/sweet potato portions, add another scoop of whey to the shake, or include a nut butter sandwich.
- 34
Want leaner gains? Swap whole milk for 2% and reduce peanut butter.
Backstory: We build like machines. This daily plan is engineered to pack on quality mass from whole foods and strategic shakes — heavy protein, solid carbs, and healthy fats to push you from 205 toward 220 lb. Eat, recover, lift, repeat. I am Arnold. Let's pump.
Daily targets (approx): 2,900 kcal, 250–270 g protein, 280–320 g carbs, 70–90 g fat. Meal timing: 4–5 meals: Breakfast, Lunch, Pre/Post Workout, Dinner, Optional evening snack.
Meal 1 — Breakfast: Savory Power Omelette + Oats Backstory: Steak, rice, and sweet potato make a savage combo for muscle and calories. Big protein, big carbs, healthy fats — we eat like champions.
Mass Gainer Shake — Heavy-Lifter's Recovery Drink
Backstory: Rapid calories and protein in a blender. Drink after training to slam nutrients into your muscles.
