Protein diet 3XL: nutrition for bodybuilders on a mass gain

Protein diet 3XL from Yisty Prosto: a ready-made nutrition system for bodybuilders at the stage of active muscle mass gain. 3800-4000 kcal per day, an average of 310 g of proteins, 170 g of fats, 275 g of carbohydrates. 5 meals per day. Delivered fresh to your door every morning.

When you start lifting heavier every month, standard portions are no longer enough. The body of an athlete weighing 90+ kg spends enormous energy even on basic metabolism. If the diet does not keep up with the growth of mass, the body stops building muscles and begins to break them down to obtain energy. This is the «plateau effect»: you train hard, but the result stands still. The reason is not a lack of effort, it's due to a lack of proper nutrients.

Protein diet 3XL: ingredients and macros

Protein diet 3XL – the maximum version of the protein line Yisty Prosto. Exact characteristics:

• Calories: 3800-4000 kcal per day. A surplus sufficient for stable muscle gain in athletes weighing 90+ kg with 4-5 workouts per week.
• Protein: 280-340g, average 310 g. Covers the body's needs without additional sports nutrition.
• Fats: 150-190 g, average 170 g. Mainly from nuts, seeds and cold-pressed oils – for hormonal balance and joint health.
• Carbohydrates: 250-310 g, average 230 g. Mostly complex: whole grains and legumes. Stable energy without sharp jumps in blood sugar.
• 5 meals a day. Even distribution of nutrients supports muscle growth throughout the day and prevents your body from entering a catabolic state between workouts.

How to eat properly to gain muscle mass

For muscle growth, not only the amount of food is important, but its composition. Getting calories with sugar or fatty fast food means gaining fat, not muscle. The 3XL protein diet is based on three principles:

• A variety of protein. Veal, eggs, poultry, fish: sources alternate so that the body receives a wide range of amino acids for full recovery after exercise.
• Light yet filling meals. Meat is cooked in combi steamers or in a vacuum at low temperatures. The result: juicy, tasty, without fatty sauces and a feeling of heaviness after eating.
• Stable energy. Complex carbohydrates provide a long-lasting resource for working with heavy weights. Fiber from grains and beans supports digestion so that a large amount of protein does not become a problem.

Why is a ready-made diet more convenient than home-cooked food

Preparing a 4000 kcal diet with 310 g of protein by yourself is totally realistic. Sticking to it every day, while training and working at the same time is much more difficult. This is where most athletes stop in their progress: today they overate, tomorrow they underate, the day before yesterday they ate whatever they wanted. Chaotic nutrition is an unstable surplus. And an unstable surplus is a lack of progress.

Yisty Prosto takes over the nutritional process. What is included in the 3XL protein diet:

• Accurate macros without scales and supplements. Each box is calculated by a nutritionist, weighed and labeled.
• Delivery in Kyiv every morning until 11:00. Fresh meals for the whole day: at home, office or gym, in a selected 1.5-hour time window.
• A diverse 21-day menu rotation. A varied diet eliminates fatigue from monotonous food and the temptation to indulge in something harmful.
• Up to 10-12 free hours a week. Instead of spending hours at supermarkets and standing by the stove, you can now focus on sleep, recovery and rest.

Who is the 3XL protein diet suitable for?

The 3XL protein diet is not for those who "slightly pump up". This is a diet for people who train seriously and want real results: a stable set of quality mass without unnecessary hassle with food. Suitable for men weighing 85-90 kg with 4-5 workouts per week.

Proper nutrition during mass gain: this is an no less important part of progress than the training program itself. Protein diet 3XL covers this part completely: stably, accurately and without unnecessary effort.

Order protein diet 3XL now and your first delivery of fresh, high-protein meals will arrive tomorrow morning.