Mass Diet, Bulking diet, Big Bulk Diet

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MEAL 1:
5 whole eggs (buy the OMEGA-3 EGGS they sell in the supermarket) with 4 extra egg whites with 1 cup of Oatmeal (cooked) (45g carbs)

MEAL 2:
8oz turkey burgers or chicken breast burgers with 10oz sweet potatoes (45g carbs) with 2 tablespoons of macadamia nut oil.

MEAL 3:
60g Whey Protein Isolate** with 2 tablespoons of All Natural Peanutbutter

MEAL 4:
“FATTY PROTEIN MEAL” 8oz (cooked) of red meat with a salad with 2 tablespoon of olive oil (or macadamia nut oil) and vinegar with 1 large baked potato and/or yam (45g carbs)

MEAL 5:

“LEAN PROTEIN MEAL” 8oz (cooked) of chicken (or turkey or lean fish or shrimp)-- with ½ cup cashew nuts (or almonds or walnuts) with 1 cup (cooked) RICE (brown) (45g carbs) with 1 tablespoon of macadamia nut oil.

MEAL 6:
8oz (cooked) of red meat with a vegetable with 2 tablespoon of olive oil (or macadamia nut oil) and vinegar with 1cup rice (45g carbs)

?****** The Pre and Post Workout shakes are taken 20-40 min BEFORE the workout and within 15 minutes AFTER the workout

PRE-WORKOUT SHAKE:?
60g Whey Protein Isolate** with 40g Waxy Maize*** (high molecular weight carbohydrate) with 1 tablespoon of mac oil

**try my ISOLYZE 100% whey isolate from Species Nutrition
***try my CARBOLYZE high molecular weight carb from Species Nutrition

POST WORKOUT SHAKE:

        SHAKE: 60g Whey Protein** with 40g Waxy Maize*** (high molecular weight carbohydrate).

****On non-training days, keep the PRE-WORKOUT SHAKE…and substitute one of the food meals for the POST-WORKOUT SHAKE!

+++++ All meals are interchangeable. You can substitute one for another.

***ONCE A WEEK, HAVE A CHEAT MEAL (make it the last meal of the day)—something you crave

*** You can use sugar-free soy sauce, mustard, and vinegar for condiments.

*** You can drink water, sugar-free drinks (diet soda), coffee, or tea with equal or splenda or stevia balance

*** You can have unlimited vegetables with your meals

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