16-Week Hardcore Bodybuilding Mass Gaining Food Plan

16-Week Hardcore Bodybuilding Mass Gaining Food Plan

Written by IFBB Pro Rob Snider CK

The 16-Week Mass Gaining Food Plan is built for serious lifters who want maximum lean muscle growth without unnecessary fat gain. This program follows a 3-phase progression—Priming, Growth, and Peak Bulk—with precise daily macros, meal timing strategies, sample menus, rotating weekly plans, and complete grocery lists to fuel intense training.

What’s Included:

3 progressive phases to match your training demands
Exact daily protein, carb, and fat targets for every meal
Weekly rotating menus for variety and adherence
Grocery lists for each phase to simplify shopping
Performance-focused meal timing to optimize growth and recovery

This plan removes guesswork, keeps your nutrition on track, and ensures steady gains from week one to week sixteen.

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