3 whole eggs
5 oz lean beef or 1 cup cottage cheese
3⁄4 cup oatmeal
Option B: 4 egg omelet with 2 oz cheese, 2 slices whole-grain toast with almond butter, 1 apple.
Protein Drink: 2 scoops Ultra Size or Ultimate Muscle Protein, 2 tbsp healthy fat source (olive oil, flax oil, almond butter) or heavy cream. – Optional: 1 serving low carb fruit.
Option B: 1 can tuna (water packed), 1 cup cottage cheese and 1⁄2 cup pineapple (unsweetened).
p>8 oz chicken breast (or other lean protein source),
1 cup cooked brown rice (or other complex carbohydrate source).
Optional: 1 or 2 servings of low carb fruit or vegetables.
Option B: 6 oz roast beef, 1 or 2 oz Swiss cheese, 2 slices rye bread, 1 apple, salad.
1 can tuna or 6 oz turkey breast
1⁄2 cup cottage cheese
1⁄2 cup pineapple (unsweetened) or 1/2 cantaloupe
Option B: Protein Drink with two scoops Muscle Provider, Ultra Size or Ultimate Muscle Protein, one tbsp healthy fat source (olive oil, flax oil, almond butter) or heavy cream.
10 oz steak, pork loin, chicken, turkey or fish
8-10 oz baked potato or sweet potato
1-2 cups low carb vegetables or salad.
Protein pudding –mix 2 scoops Ultimate Muscle Protein or Ultimate Muscle Protein in a bowl with just enough water to make a pudding texture. Add one tablespoon of almond butter, walnuts, or heavy cream.
Option B: 6 egg whites, 3 oz chicken breast, one serving low carbohydrate vegetable or fruit
TRAINING DAYS ONLY
30 Minutes before training: 3 scoops Mass Maker mixed in 8 oz water
Immediately after training: 3 scoops Mass Maker mixed in 8 oz water (Eat your next meal about 60 minutes after your Mass Maker shake. You may also add 1 scoop Muscle Provider to your post training shake.
Essential Supplements for the Gaining Phase
1 Super Pak
2-3 Mass aminos with each meal (including shakes)
2-3 Ultra 40 with each meal
1 Multiple Enzymes with meals #1, 3, and 5.
Creatine Select plus Phosphates – take 5 servings daily for the 1st 5 days; then 2 servings daily (pre
and post training) on training days, and 1 serving daily on non training days.