The Mass Effect diet is a mealplan designed for tone, muscle building and weight gain. There are four meals per day (+ postworkout snack) with a number of options for each. Which option you use in each meal plan is up to you. You can vary your options from day to day (or week to week) to create a totally customized mealplan for yourself.
Level I: weight gain
post workout + pre workout snack a must, don't train on empty
Level II: strength and tone
post workout snack a must
Level III: streamline
snack is optional
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