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 #2
Protein Drink: 2 scoops Ultimate Muscle Protein or Ultimate Muscle Protein, 1 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), 1⁄2 cup cottage cheese and 1 snack-size cup pineapple (unsweetened).
Meal #3
p>6 oz chicken breast (or other lean protein source),
1⁄2 cup cooked brown rice (or other complex carbohydrate source).
Optional: 1 or 2 servings of low carb fruit or vegetables.
Option B: 4 oz roast beef, 1 oz Swiss cheese, 2 slices rye bread, 1 apple, salad
Meal #4
1 can tuna or 4 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 or Ultimate Muscle Protein, 1 tbsp healthy fat source (olive oil, flax oil, almond butter) or heavy cream.
Meal #5
6-8 oz steak, pork loin, chicken, turkey or fish
4-6 oz baked potato or sweet potato
1-2 cups low carb vegetables or salad.
Meal #6
Protein pudding – mix two scoops 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 4 servings daily for the 1st 5 days; then 1 serving daily (pre workout) on training days, and 1 serving daily on non training days.