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 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).
Meal #3
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.
Meal #4
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.
Meal #5
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.
Meal #6
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.