GOAL: The goal of this program is to attain the maximum amount of muscle and strength gain with minimum fat accumulation. STRATEGY: This is a 12-week program that alternates gaining and hardening phases in a specific pattern. The “Gain” cycle…
Meal #1 2 whole eggs 5 oz lean beef or 1⁄2 cup cottage cheese 1⁄2 cup oatmeal Option B: 3 egg whites, 1 whole egg omelet with 1 or 2 oz cheese, 1 slice whole-grain toast with almond butter. Meal…
Hardening Phases Meal #1 1 whole egg, 3 additional egg whites 3 oz chicken breast or turkey breast 1⁄2 cup oatmeal; 3 EFA Gold capsules Meal #2 Protein Drink: 2 scoops Ultimate Muscle Protein or Muscle Provider in 16 oz…
Meal #1 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. Meal #2 Protein Drink: 2…
Hardening Phases Meal #1 1 whole egg, 5 additional egg whites 5 oz chicken breast or turkey breast 1⁄2 cup oatmeal; 3 EFA Gold capsules Meal #2 Protein Drink: 2 scoops Ultimate Muscle Protein, 1 tbsp healthy fat source (olive…