salava29
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16 week bulking meal and supplement plan
Wake up 6:45-7:00
Meal 1
Weight gainer, or IF time
6 egg whites, 2 whole eggs
2 cups oatmeal
Supplements
2 Ultra mega gold
2 b -12 1000
2 vit c 1000
1 chromium
2 creatine pills
3 supper Cissus
4 prime
4 DTH
1 vit d 1000
3 L- Carnitine
preWO- 2-3 scoops Jack3D
Work-out 745-9
Intra-workout 5 scoops extend, 1 scoop size on
postWO- 1.5 scoops hydro whey, 1 scoop creatine mono, 1 banana, 1 quercetin
Meal 2 10-1030
1.5 chicken breasts
1 cup brown rice
1 serving super foods
1 cup milk
Meal 3 12:30-1
1.5 chicken breast
1 baked potato
1 cup broccoli or mixed veggies
1 cup milk
3 supper Cissus
4 prime
4 DTH
1 vit c 1000
1 multi
1 vit d 1000
Meal 4 300-330
1 handful almonds
1 cyto-gainer
Meal 5 530-600
1.5 chicken breast or 8 oz lean red meat, fish
1 cup brown rice
1 cup cottage cheese
1 cup broccoli
1 cup milk
3 supper Cissus
4 prime
4 DTH
1 vit c 1000
2 vit d 1000
2 creatine caps
Meal 6 800-830
1 pb and j, or 1 tuna sand on whole wheat bread, or 1 turkey wrap ( t. burg, chesse, high carb wrap)
1 cup cottage cheese
1 baked potato
Meal 8 Bedtime 1000-1030
Protein shake
1 cup grounded oats
2 powerful
3 milk thistle
1 quercetin
2 Tylenol pm, or introduce zma into your life
During the night wake and pound a muscle milk light. Slow digesting protein
Wake up 6:45-7:00
Meal 1
Weight gainer, or IF time
6 egg whites, 2 whole eggs
2 cups oatmeal
Supplements
2 Ultra mega gold
2 b -12 1000
2 vit c 1000
1 chromium
2 creatine pills
3 supper Cissus
4 prime
4 DTH
1 vit d 1000
3 L- Carnitine
preWO- 2-3 scoops Jack3D
Work-out 745-9
Intra-workout 5 scoops extend, 1 scoop size on
postWO- 1.5 scoops hydro whey, 1 scoop creatine mono, 1 banana, 1 quercetin
Meal 2 10-1030
1.5 chicken breasts
1 cup brown rice
1 serving super foods
1 cup milk
Meal 3 12:30-1
1.5 chicken breast
1 baked potato
1 cup broccoli or mixed veggies
1 cup milk
3 supper Cissus
4 prime
4 DTH
1 vit c 1000
1 multi
1 vit d 1000
Meal 4 300-330
1 handful almonds
1 cyto-gainer
Meal 5 530-600
1.5 chicken breast or 8 oz lean red meat, fish
1 cup brown rice
1 cup cottage cheese
1 cup broccoli
1 cup milk
3 supper Cissus
4 prime
4 DTH
1 vit c 1000
2 vit d 1000
2 creatine caps
Meal 6 800-830
1 pb and j, or 1 tuna sand on whole wheat bread, or 1 turkey wrap ( t. burg, chesse, high carb wrap)
1 cup cottage cheese
1 baked potato
Meal 8 Bedtime 1000-1030
Protein shake
1 cup grounded oats
2 powerful
3 milk thistle
1 quercetin
2 Tylenol pm, or introduce zma into your life
During the night wake and pound a muscle milk light. Slow digesting protein