Onyx Mass Bulk.
A clean, aggressive bulk - not a dirty one. Steak and frites, salmon plates, pasta bolognese, mass shakes. Calories high, quality higher. Built for lifters that want to grow without losing the abs.
Unlock all 8 weeks: every meal, recipe, macro, grocery list and coach note.
Who this is for
- →Hardgainers who want to add mass without junk food
- →Lifters in a hypertrophy block (8-12 weeks)
- →Strength athletes building toward a meet
- →Anyone post-cut ready to grow again
What you get
- ✓8 weeks of calorie-dense, high-quality meal plans
- ✓Pre/intra/post training fueling system
- ✓Steak, salmon, pasta, bowls, recovery shakes
- ✓Weekly progression toward the top of the calorie range
- ✓Grocery staples + 'easy to eat' tips for big appetites
- ✓Coach notes calibrated for hardgainers
8-Week Schedule
Coach notes
Eat every meal. Don't 'almost finish' plates. Weigh in Sat AM.
80g oats cooked in 300ml milk, 1 scoop whey, 1 banana, 1 tbsp peanut butter. Side of 3 whole eggs scrambled.
200g grilled chicken, 130g cooked whole-wheat pasta, 1.5 tbsp pesto, sun-dried tomato, 15g parmesan, spinach.
2 scoops whey, 250ml whole milk, 1 banana, 40g oats, 1 tbsp peanut butter blended.
200g lean ground beef, 1 cup marinara, garlic, onion, 130g cooked penne, 15g parmesan, side salad with olive oil.
120g steak strips, 3 eggs, 150g potato hash, 1/2 avocado, salsa.
180g lean ground beef, 150g cooked jasmine rice, black beans, corn, peppers, cheddar, salsa, Greek yogurt.
200g cottage cheese + 50g trail mix (nuts, seeds, raisins).
200g chicken thigh, 180g cooked rice, broccoli, carrots, 1.5 tbsp teriyaki, sesame.
80g oats cooked in 300ml milk, 1 scoop whey, 1 banana, 1 tbsp peanut butter. Side of 3 whole eggs scrambled.
180g salmon, 150g jasmine rice, edamame, cucumber, carrot, 1 avocado, soy-sesame drizzle.
2 scoops whey, 250ml whole milk, 1 banana, 40g oats, 1 tbsp peanut butter blended.
180g sirloin steak, 250g oven fries (baked), grilled asparagus, 1 tbsp chimichurri.
300g 2% Greek yogurt, 60g granola, banana, honey + 1 plain bagel with 1 tbsp peanut butter.
Large whole-wheat tortilla, 180g chicken, 100g rice, black beans, peppers, 30g cheese, guac, salsa.
1 whole-wheat tortilla, 100g turkey, 1/2 avocado, spinach, mustard.
200g salmon, 250g roasted sweet potato, big greens salad with avocado, 1 tbsp olive oil.
80g oats cooked in 300ml milk, 1 scoop whey, 1 banana, 1 tbsp peanut butter. Side of 3 whole eggs scrambled.
200g grilled chicken, 130g cooked whole-wheat pasta, 1.5 tbsp pesto, sun-dried tomato, 15g parmesan, spinach.
2 scoops whey, 250ml whole milk, 1 banana, 40g oats, 1 tbsp peanut butter blended.
200g chicken thigh, 180g cooked rice, broccoli, carrots, 1.5 tbsp teriyaki, sesame.
120g steak strips, 3 eggs, 150g potato hash, 1/2 avocado, salsa.
180g lean ground beef, 150g cooked jasmine rice, black beans, corn, peppers, cheddar, salsa, Greek yogurt.
200g cottage cheese + 50g trail mix (nuts, seeds, raisins).
180g sirloin steak, 250g oven fries (baked), grilled asparagus, 1 tbsp chimichurri.
300g 2% Greek yogurt, 60g granola, banana, honey + 1 plain bagel with 1 tbsp peanut butter.
Large whole-wheat tortilla, 180g chicken, 100g rice, black beans, peppers, 30g cheese, guac, salsa.
1 whole-wheat tortilla, 100g turkey, 1/2 avocado, spinach, mustard.
200g salmon, 250g roasted sweet potato, big greens salad with avocado, 1 tbsp olive oil.
Grocery staples
- ·Chicken breast & thigh, lean ground beef, sirloin, flank steak, salmon, turkey breast
- ·Whole eggs, 2% Greek yogurt, cottage cheese, whole milk, whey protein
- ·Oats, jasmine rice, penne, whole-wheat pasta, sweet potato, potatoes, bagels, tortillas
- ·Black beans, edamame
- ·Broccoli, asparagus, peppers, spinach, mixed greens, carrots, sun-dried tomato
- ·Banana, berries, avocado
- ·Olive oil, sesame oil, peanut butter, pesto, marinara, teriyaki, chimichurri, granola, trail mix
Cooking & prep tips
- ✓If appetite is the limiter, blend a Mass Shake instead of a 4th plate.
- ✓Cook proteins in olive oil to bump calories without volume.
- ✓Salt your food - cramps + flat sessions are usually sodium.
- ✓Keep snacks in your bag. Missed meals = missed gains.