2 whole eggs
5 oz. lean beef or ½ cup cottage cheese
½ 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.
Protein Drink: 2 scoops 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), ½ cup cottage cheese and 1 snack-size cup pineapple (unsweetened).
6 oz. chicken breast (or other lean protein source),
½ 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
1 can tuna or 4 oz. turkey breast
½ cup cottage cheese
½ cup pineapple (unsweetened) or ½ 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.
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.
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 Maximum Muscular Weight Gain
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.