By Barry Lumsden

Legal Disclaimer
The information provided in this book is for educational purposes only. The
information presented herein is by no way intended as medical advice or as a
substitute for medical counselling. The information should be used in conjunction
with the guidance and care of your physician. Consult your physician before
beginning any exercise and nutrition program. If you choose not to obtain the
consent of your physician and/or work with your physician throughout the duration of
your time using the recommendations in this book, you are agreeing to accept full
responsibility for your actions.
By continuing with the programs, exercises, advice, information or diets found here
you recognize that despite all precautions on the part of Barry Lumsden, Relentless
Gains, Optimum Mass, there are risks of injury or illness which can occur because of
your use of the aforementioned information and you expressly assume such risks
and waive, relinquish and release any claim which you may have against Barry
Lumsden, Relentless Gains, Optimum Mass or its affiliates as a result of any future
physical injury or illness incurred in connection with, or as a result of, use or misuse
of the programs, exercises, advice, diets and/or information found in this eBook.

Copyright and Legal Notice
All rights reserved. No part of this eBook may be reproduced or transmitted in any
form or by any means, electronic or mechanical, including photocopying, recording
or by any information storage and retrieval system, without written permission from
Barry Lumsden.
You do NOT have permission to copy, re-distribute, resell, auction, or otherwise give
away copies of Optimum Mass, whether in eBook or physical book format. If you
attempt to do any of the said methods of distributing this eBook or book, you are in
violation of international copyright laws and are subject to fines and imprisonment.
We have unique tracking codes embedded, designed to detect illegal distribution of
this eBook and the download links. Do NOT risk getting yourself in legal trouble by
illegally distributing this eBook.
Copyright 2013



This guide will provide you with meal plans ranging from 2000 5000 calories,
complete with optimal macronutrient ratios for building muscle.
Found at the end of this guide is a list of the best muscle building foods, including
their nutritional profiles. These can be used to construct your own custom meal plans
or make modifications to the meal plans provided.
Take some time to read through the Muscle Building Nutrition section of the main
Optimum Mass manual to gain an understanding of the importance of nutrition and
the crucial role it plays in muscle growth.
Before you get started please read through the following guidelines:
1: Know Your Calories - Before you choose a meal plan, or begin to create your
own, you need to know how may calories you should be eating each day to build
muscle. Dont eat enough calories and your gains will be minimal; eat too much and
youll gain unsightly body fat.
There are many different formulas for calculating your daily calorie requirements.
Simply getting a good estimate of your lean body weight and multiplying it by
eighteen is a quick and easy way to find out how many calories you need to be
eating to create a daily calorie surplus.
See page 41 of the main Optimum Mass manual for full details on working out your
daily calorie requirements.
2: Making Adjustments - Once you know how many calories you should be eating
each day, choose a mail plan that closely matches your daily requirements. Each of
the meal plans go up by 500 calories - 2000, 2500, 3000, 3500 etc.
Its unlikely that the number of calories you need will precisely match the meal plans.
For example, the 152lb man I used as an example in the main Optimum Mass
manual has a daily calorie requirement of 2736 calories. In this case you would take
the 2500 calorie meal plan and increase some of the food across one or two meals.
Simply adding one slice of wholemeal bread and one large egg to the 2500 calorie
meal plan would bring the number of calories up to 2713, ideal for our 152lb man.
Make slight adjustments if your calorie needs dont match the meal plans.
You dont need to stress about getting your calorie requirements dead on. It would
be impossible to be 100% accurate with this whole process.
You just need to consume macronutrients close to your daily calorie requirements
and you will make outstanding gains.
3: Meal Preparation and Cooking - Dont like some of the suggested meals? Each
meal listed in the meal plans is optimised for building muscle and shows the type of
foods and quantity to eat, but does not provide recipes or food preparation guidelines
for each meal.
There are simply a list of foods and quantities to eat for each meal, but its your
choice to prepare each meal to your taste preference. You can cook the foods and
eat them plain, but this could become quite boring, making it a struggle for some
people to stick to the meal plan, so add some flavour to the foods if you wish.
For example, meal #4 in the 2000 calorie meal plan is chicken breast and brown rice.
There are lots of different recipes for chicken breast and brown rice. You could make
a chicken curry, stir-fry or any kind of flavoured meal with these foods, its up to you.
Eggs are another very versatile food that is used a lot in the meal plans. When you
see eggs listed as part of a meal, cook them as you like omelette, boiled, poached,
scrambled or Rocky Style raw, choice is yours.
Maybe youre a great cookIm not, so you may want to create your own daily diet
plan from scratch. Looking at the meal plans provided will show you how a day of
eating looks, and how to structure a meal plan using the 35% Protein / 45% Carbs /
20% Fats macronutrient ratio as described in the main Optimum Mass manual.
Adding souses, spices or seasoning wont knock the calorie and macronutrient
profiles off by much, so feel free to cook the foods to your desired taste.
4: When to Eat - Meal plans are broken into 6 meals per day and should be eaten
ever 2 3 hours. This allows you to fit all the daily calories in without having to
consume them all in just a few large meals. Spacing them out every 2 3 hours also
means you will be feeding your muscles with a constant and stable supply of
nutrients to gain/maintain muscle throughout the whole day.
However, I understand that some people are restricted from following an eating
schedule every 2 3 hours. If this is the case then it would be fine to combine two of
the meals, leaving more time between meals but still getting the required calories in.
Dont worry if youre not able to eat every 2 3 hours exactly. If you have to wait 4
5 hours between some meals this will not have any real negative impact on your
muscle growth. Just do what you can to maintain some kind of eating schedule every
2 3 hours.
See Meal Timing under the nutrition section of the Optimum Mass main manual.

5: Nutrition Profiles - When constructing your own meal plans or looking at the
meal plans provided, you may find that some food nutrition profile details differ when
comparing product labels. There are also some differences between the information
found on food nutrition database websites and product labels.
Theres no reason to worry about these minor differences, because the chances of
every egg in the world (or any food) having an identical nutrition profile is almost nil.
The nutrition details of the meal plans in this guide, and all bodybuilding meal plans
are accurate estimates. So you dont need to worry that your egg packet says 10g of
protein per egg but one of my meal plans says 8.9g of protein.
I just have to cover this point because its amazing how many people get confused
over this and unnecessarily obsess over small discrepancies.
6: Dont forget Water As explained in the main Optimum Mass Manual, water is
important for food digestion, performance, muscle growth and general health. You
should aim to drink around 0.6 ounces of water per pound of bodyweight
(bodyweight x 0.6 = ounces of water required per day). Its a good idea to
incorporate water consumption along with each meal and around workout times.
7: Swapping Foods The meal plans are flexible. Everyone has different tastes
and some people have limited access to certain foods. If you cant stand the taste of
fish then change it for chicken or another lean protein source from the protein foods
list.
The same can be done with the carbohydrate and fat sources, but try to eat a variety
of proteins and carbohydrates so that youre getting a full range of amino acids,
vitamins and minerals.
Remember to replace whichever food you are changing with an equal amount. For
example, if you were changing ground turkey for ground beef you must make sure
that the protein content remains the same for that meal plan. Food source providing
30g of protein must be replaced with another food providing 30g of protein.
8: Taking Supplements If you are following the supplement stack laid out in the
main Optimum Mass manual then you will be taking in an extra 60g protein and 80g
carbs on training days.
You do not need to make any adjustments to your set meal plan by adding these
nutrients. The extra protein and carbs will be utilized by the body for fuel and
recovery around training times. Just follow your daily set meal plans as normal when
using the outlined supplements.



Meal 1 Calories Protein Carbs Fat
1 scoop (30g) whey isolate
60g oats (measured dry)
8 medium Strawberries
111
227
31
27.8
7.9
0.6
0.3
40.6
7.4
0.6
3.9
0.3
369 36.3 48.3 4.8
Meal 2
1 canned Tuna
70g Whole Wheat Pasta (measured dry)
129
244
30
10.2
0
52.5
1
1
373 40.2 52.5 2
Meal 3
100g Chicken breast
2 Slice Wholemeal bread
1 Medium sized Banana
165
220
105
31
9.3
1.3
0
34.8
27
3.6
3
0.4
490 41.6 61.8 7
Meal 4
120g Salmon Fillet (cooked)
70g Brown rice (measured dry)
80g Asparagus
247
259
16
26.5
5.6
1.8
0
54.1
3.2
14.8
2
0.1
522 33.9 57.3 16.9
Meal 5
1 scoop whey isolate (30g)
Medium apple
111
96
27.8
0.3
0.3
18.4
0.6
0.2
207 28.1 18.7 0.8
Meal 6
2 Whole Eggs 206 17 0 15.5
206 17 0 15.5

Total

2,167

197.1

238.6

40.4







Meal 1 Calories Protein Carbs Fat
2 whole eggs
2 egg whites
70g oats (measured dry)
1 tsp Natural peanut butter
206
32
265
105
17
8
9.2
4
0
0
47.4
4
15.5
0
4.6
9
608 36.9 51.4 29.1
Meal 2
1 scoop (30g) whey isolate
1 Medium sized Banana
1 slice rye bread
111
105
84
27.8
1.3
3
0.3
27
15
0.6
0.4
1
300 32.1 42.3 2
Meal 3
1 canned tuna
2 slice wholemeal bread
8 medium Strawberries
129
220
31
30
9.8
0.6
0
34.8
7.4
1
3
0.3
380 40.4 42.2 4.3
Meal 4
125g Chicken Breast (Cooked)
92g (1/2 cup) Brown rice (measured raw)
90g (1 cup) Broccoli (measured raw)
206
340
31
38.8
7.3
2.6
0
72
6
4.5
2.8
0.3
577 48.7 78 7.6
Meal 5
140g (5oz) Lean Sirloin Steak (Cooked)
150g (5.3oz) Sweet Potato (boiled)
90g (1 cup) Broccoli (measured raw)
259
115
31
43.3
2.1
2.6
0
26.8
6
8.2
0.2
0.3
405 48 32.8 8.7
Meal 6
30g Micellar Casein
14g (1/2oz) Walnuts
115
92
21.2
2.1
2.6
1.9
1.8
9.1
207 23.3 4.5 10.9

Total

2,477

229.4g

251.2g

62.6g







Meal 1 Calories Protein Carbs Fat
2 whole eggs
4 egg whites
90g oats (measured dry)
206
64
341
17
16
11.8
0
0
60.9
15.5
0
5.9
611 44.8 60.9 21.4
Meal 2
1 Canned tuna
2 slice wholemeal bread
1 medium banana
(90g) Avocado
129
220
105
150
30
2.8
1.3
1.8
0
34.8
27
7.8
1
3
0.4
13.9
604 35.9 69.6 18.3
Meal 3
125g Chicken breast (cooked)
250g Sweet potato (boiled)
130g Green beans (measured raw)
206
190
40
38.8
3.4
2.4
0
44.3
9.3
4.5
0.4
0.2
436 44.6 53.6 5.1
Meal 4
140g White fish (cod)
92g (1/2 cup) Brown rice (measured raw)
130g Green beans (measured raw)
126
304
40
25.6
7.3
2.4
0
72
9.3
1.8
2.8
0.2
470 35.3 81.3 4.8
Meal 5
130g Chicken breast
92g (1/2 cup) Brown rice (measured raw)
90g (1 cup) Broccoli (measured raw)
215
304
31
40.3
7.3
2.6
0
72
6
4.6
2.8
0.3
550 50.2 78 7.7
Meal 6
1 Scoop whey isolate (30g)
200g Greek Yogurt
(mix flavoured whey isolate with yogurt)
tsp flaxseed oil
111
118

60
27.8
21.2

0
0.3
8.2

0
0.6
0

6.8
289 49 8.5 7.4

Total

2,960

259

351.9

64.7





Meal 1 Calories Protein Carbs Fat
2 whole eggs
4 egg whites
100g oats (measured dry)
1 tsp Natural peanut butter
206
64
379
105
17
16
13.2
4
0
0
67.7
4
15.2
0
6.5
9
754 50.2 71.1 30.7
Meal 2
130g Chicken breast
100g Brown rice
1 medium banana
tsp flaxseed oil
215
370
105
60
40.3
7.9
1.3
0
0
77.2
27
0
4.6
2.9
0.4
6.8
750 49.5 104.2 14.4
Meal 3
1 and canned tuna
260g Baked potato
1 large orange
194
242
86
45
5.1
1.7
0
56
21.6
2
0.3
0.2
522 50.1 77.6 2.3
Meal 4
130g Chicken breast
100g Brown rice
150g Green Beans
215
370
47
40.3
7.9
2.7
0
77.2
10.2
4.6
2.9
0.2
632 50.9 87.4 7.7
Meal 5
200g Lean Ground Beef (measured raw)
170g / 6oz) Sweet Potato
90g (1 Cup) Broccoli, raw
430
146
31
37.2
2.7
2.5
0
34.2
6
30
0
0.3
607 42.4 40.2 30.3
Meal 6
1 Scoop whey isolate (30g)
200g Greek Yogurt
(mix flavoured whey isolate with yogurt)
111
118
27.8
21.2
0.3
8.2
0.6
0
229 49 8.5 0.6

Total

3,494

292.1

389

86






Meal 1 Calories Protein Carbs Fat
2 whole eggs
6 egg whiles
100g oats
250ml Semi Skinned Milk
1 Medium Banana
206
96
379
129
105
17
24
13.2
8.5
1.3
0
0
67.7
13
27
15.2
0
6.5
5.1
0.4
915 64 107.7 26.9
Meal 2
1 canned tuna
1 scoop whey isolate (30g)
4 slice wholemeal bread
1 Medium apple
1 tsp Natural peanut butter
129
111
440
93
105
30
27.8
19.6
0.5
4
0
0.3
69.6
24.7
4
1
0.3
6
0.3
9
878 81.9 98.6 16.6
Meal 3
190g Chicken breast (cooked)
100g Basmati Rice
120g Broccoli
314
333
41
58.9
7.8
3.4
0
74.5
8
6.8
1
0.4
688 70.1 82.5 8.2
Meal 4
170g (6oz) Sirloin Steak
250g White potato
120g Green beans
311
193
37
51.9
5.1
2.2
0
43.7
8.6
9.8
0.2
0.1
541 59.2 52.3 10.1
Meal 5
170g (6oz) Salmon fillet (cooked)
200g (7oz) Sweet potato
150g Asparagus
350
172
30
37.6
3.1
3.3
0
40.2
6
21
0.1
0.2
552 44 46.2 21.3
Meal 6
1 scoop whey isolate
200g Greek yogurt
1 Medium Banana
111
118
105
27.8
21.2
1.3
0.3
8.2
27
0.6
0
0.4
334 50.3 35.5 1

Total

3,908

369.5

422.8

84.1




Meal 1 Calories Protein Carbs Fat
2 whole eggs
8 egg whiles
Nestle Shredded Wheat (3 biscuits)
250ml Semi Skinned Milk
1 Medium banana
1 tsp Natural peanut butter
206
128
240
129
105
105
17
32
7.5
8.5
1.3
4
0
0
55.5
13
27
4
15.2
0
1.5
5.1
0.4
9
913 70.3 99.5 31.2
Meal 2
170g White fish (Cod)
120g Basmati Rice
160g Green Beans
179
400
50
38.8
9.4
2.9
0
89.4
11.4
1.5
1.2
0.2
620 51.1 100.8 2.9
Meal 3
200g Chicken Breast (cooked)
300g White Potato
90g (1 cup) Broccoli
1 Medium Banana
1 tsp Extra Virgin Olive Oil
330
231
31
105
120
62
6.1
2.6
1.3
0
0
52.4
6
27
0
7.1
0.3
0.3
0.4
14
817 72 85.4 22.1
Meal 4
200g Chicken Breast (cooked)
100g Brown rice (measured dry)
200g Greek Yogurt
20g (1oz) Walnuts
330
370
118
131
62
7.9
21.2
3
0
77.2
8.2
2.7
7.1
2.9
0
13
949 94.1 88.1 23
Meal 5
190g Sirloin Steak (cooked)
260g Sweet Potato
120g Asparagus
348
224
24
58
4.1
2.6
0
52.3
4.8
11
0.1
0.2
596 64.7 57.1 11.3
Meal 6
110g Salmon fillet (cooked)
60g Brown rice
100g Low cottage cheese
227
222
72
24.3
4.8
12.4
0
46.3
2.7
13.6
1.8
1
521 41.5 49 16.4

Total

4,416

393.7

479.9

106.9




Meal 1 Calories Protein Carbs Fat
2 whole eggs
8 egg whiles
100g Oats
250ml Semi Skinned Milk
1 Medium banana
1 tsp Natural peanut butter
206
128
379
129
105
105
17
32
13.2
8.5
1.3
4
0
0
67.7
13
27
4
15.5
0
6.5
5.1
0.4
9
1,052 76 111.7 36.5
Meal 2
2 Canned Tuna
350g Baked Potato (measured raw)
1 Slice Rye Bread
90g (1 cup) Broccoli
1 tsp Extra Virgin Olive Oil
258
326
84
31
120
60
6.9
3
2.6
0
0
75.4
15
6
0
2
0.4
1
0.3
14
819 72.5 96.4 17.7
Meal 3
200g Chicken Breast (cooked)
100g Basmati rice (measured dry)
100g Greek Yogurt
1 large orange
179
333
59
86
62
7.8
10.6
1.7
0
74.5
4.1
21.6
7.1
1
0
0.2
657 82.1 100.2 8.3
Meal 4
200g Ground Steak Beef (measured raw)
400g Sweet Potato (measured raw)
120g Asparagus (measured raw)
tsp flaxseed oil
370
344
24
60
39.2
6.3
2.6
0
0
80.5
4.8
0
23.6
0.2
0.2
6.8
798 48.1 85.3 30.3
Meal 5
200g Chicken Breast (cooked)
100g Brown rice (measured dry)
100g Greek Yogurt
1 slice Wholemeal Bread
330
370
59
110
62
7.9
10.6
4.9
0
77.2
4.1
17.4
7.1
2.9
0
1.5
869 85.4 98.7 11.5
Meal 6
120g Salmon fillet (cooked)
80g Brown rice
100g Low cottage cheese
1 scoop (30g) Whey Isolate
247
296
72
111
26.5
6.4
12.4
27.8
0
61.8
2.7
0.3
14.8
2.3
1
0.6
726 73.1 64.8 18.7

Total

4,921

437.2

557.1

123




Food Nutrition
Whole Large free range Eggs (68g) Calories 103
Protein 8.5g
Carbs 0g
Fat 7.6g
Free range Egg whites (1 large 33g)

Calories 16
Protein 4g
Carbs 0g
Fat 0g
Free Range Chicken Breast (typical 125g cooked) Calories 206
Protein 38.8g
Carbs 0g
Fat 4.5g
Lean Turkey Ground (100g cooked) Calories 155
Protein 33.7g
Carbs 0g
Fat 2.0g

Turkey Breast (100g cooked) Calories 165
Protein 31.0g
Carbs 0g
Fats 4.5g
Pork Loin Steaks (Typical 80g cooked)

Calories 165
Protein 27.3g
Carbs 0g
Fat 6.1g

Lean Ground Beef (100g raw) Calories 215
Protein 18.6g
Carbs 0.1g
Fat 15g
Lean Beef Sirloin Steak (100g / 3.5oz cooked) Calories 183
Protein 30.6g
Carbs 0g
Fat 5.8g
Canned Tuna (130g drained) Calories 129
Protein 30g
Carbs 0g
Fat 1g
Fresh Salmon Fillet 140g (cooked) Calories 275
Protein 27.2g
Carbs 0g
Fat 18.3g
White Fish (cod) 100g Calories 75
Protein 16.9g
Carbs 0g
Fat 0.6g
Whey Protein Isolate Powder (per 30g) Calories 111
Protein 27.8g
Carbs 0.3g
Fat 0.6g
Micellar Casein (30g) Calories 115
Protein 21.2g
Carbs 2.6g
Fat 1.8g
Low-fat cottage cheese (60g) Calories 44
Protein 6g
Carbs 3g
Fat 1g




Food Nutrition
Oats Measured raw, (100g) Calories 370
Protein 10.3g
Carbs 61.9g
Fat 7.0g
Brown Rice (92g - 1/2 cup)

Calories 340
Protein 7.3g
Carbs 72g
Fat 2.8g
White Basmati rice



Calories 333
Protein 7.8g
Carbs 74.5g
Fat 1g
Sweet Potato Measured raw, 100g (3oz) Calories 86
Protein 1.6g
Carbs 20.1g
Fat 0.1g
White potatoes per 100g Calories 85
Protein 2.1g
Carbs 17.2g
Fat 0.2g
Whole Wheat Pasta per 100g Calories 348
Protein 14.6g
Carbs 75g
Fat 1.8g
Rye Bread 1 slice (32g) Calories 84
Protein 3g
Carbs 15g
Fat 1g


Wholemeal Bread 1 slice Calories 110
Protein 4.9g
Carbs 17.4g
Fat 1.5g
Quinoa per 100g Calories 380
Protein 13.1g
Carbs 68.9g
Fat 5.8g


Food Nutrition
Organic Peanut Butter (1 tablespoon)




Calories 105
Protein 4g
Carbs 4g
Fat 9g
Extra Virgin Olive Oil (1 tablespoon)

Calories 120
Protein 0g
Carbs 0g
Fat 14g
Walnuts 28g (1oz) Calories 185
Protein 4.3g
Carbs 3.9g
Fat 18.5g
Almonds 28g (1oz)



Calories 164
Protein 6g
Carbs 5.6g
Fat 14.4g



Flaxseed Oil (1 tablespoon) Calories 120
Protein 0g
Carbs 0g
Fat 13.6g
Avocados (180g)


Calories 301
Protein 3.9g
Carbs 15.6g
Fat 27.7g
Coconut Oil (1 tablespoon)


Calories 117
Protein 0g
Carbs 0g
Fat 13.6
Fish Oils (capsules)


NOTE: Consume portions of your favourite fruits and vegetables in your daily diet.
Fruits and vegetables are an important addition to make up a healthy diet.