Gain Mass

Kaged Muscle's 6-Week Biceps Program: Nutrition

This sample diet plan will help you maximize your biceps mass.

Kaged Muscle's 6-Week Biceps Program: Nutrition
Courtesy of Kaged Muscle


Here’s a list of foods that fit each category mentioned before that you can substitute into you plan. This will help you add variety to your diet, helping you keep growing through differing food and the nutrients they contain. Seek to vary your daily meal plan throughout the week.

Protein sources:

  • Lean beef (steak or hamburger)
  • Whole eggs/egg whites
  • Chicken breast and dark meat
  • Turkey breast and dark meat
  • Salmon and other fatty fish
  • White fish
  • Tuna
  • Seafood (shrimp, crab, etc.)
  • Lean pork
  • Cheese
  • Lean breakfast meat
  •  Lamb

Fast-digesting carbs

  • Dextrose
  • Table sugar
  • Honey
  • Molasses

Slow-digesting and starchy carbs

  • Yams and sweet potatoes
  • Brown and white rice
  • Oatmeal
  • Buckwheat pancakes
  • White and red potatoes
  • Pasta
  • Whole-grain bread
  • Beans
  • Lentils
  • Quinoa and other old-world grains

High-fiber carbs

  • Vegetables (broccoli, cabbage, etc.)
  • Beans
  • Lentils
  • Fruits
  • Nuts
  • Seeds
  • Fiber supplements (psyllium, glucomannan, red yeast rice)

Fat sources

  • Egg yolks
  • Avocados
  • Olive and canola oil
  • Sardines
  • Fatty fish (salmon and others)
  • Olives
  • Nuts and seeds


On this Kaged Muscle program you can also include two cheat meals a week. They should be your evening meal, and you should place one on Sunday night. This will help fuel your biceps workout on Monday. Keep calories in this meal to no more than about 1,000, but you can take in your favorites so long as you also consume plenty of protein. You can consume your other cheat meal based on your social life, allowing you to lead a normal life. After all, you aren’t on a diet; you’re on a muscle-growth program.

In the future, Kaged Muscle will provide a program that will help you strip off body fat while maintaining muscle mass. This will help bring out all the details you’ve created in your biceps that you can’t yet see. You’ll have to cut calories, but this will allow you to see the results of all your hard work on the Kaged Muscle 6 Weeks to Massive Arms program.


Return to Six Weeks to Massive Arms>>

The content is sponsored and provided by Kaged Muscle. For more information, visit

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