EAT THIS///

To maximize growth while minimizing fat gain, you will eat roughly 20 calories per pound of bodyweight every day. You will eat 6 meals per day, not including your post-workout shake.

 

Every meal will contain roughly 35-45 g of protein, 50-70 g of carbohydates, and 15-25 g of fat.

 

Every meal will be comprised of lean protein, 1-3 forms of carbohydrate (complex, fibrous, or fruit) and a healthy fat source. Your macronutrient ratio will be roughly 35% protein, 50% carbs and 15% fat.

 

EAT THESE///

It's important that you mix up the sources of protein, carbs and fats you eat throughout the day. You need to give your body varying amino acid profiles and the right nutrients at the right times.

 

You need plenty of food to build muscle; you don't want to get bored eating the same bland food at every meal.

 

Some macronutrient sources are:

 

Protein: 

Whey protein

sirloin steak 

chicken breast

turkey breast

fish

egg whites

cottage cheese

tofu.

 

Carbs: 

Sweet/white/red potatoes

all types of pasta

all varieties of rice

breads

oats

grits

muesli

Vitargo.

 

Fats: 

Almonds

all natural almond butter

peanuts

all natural peanut butter

avocado

egg yolks

sunflower seeds

flaxseeds

MCT oil

olive oil.

 

No Cheating ///

I'm not an advocate of dirty bulking, so burgers, fries, pizza, tacos, chips, candy and chicken wings are a no-no. 

Two times per week, you can have a high-carb, starchy meal like sushi, or go Italian with a lean source of protein and spaghetti. Eat these meals roughly one hour before or after training.

 

DRINK UP///

Drink roughly 1.5 gallons of water every day. Your body is made up of over 70 fluids. If you aren't adequately hydrated, expect your performance to be severely impacted. Water plays a huge role in the transportation of nutrients, elasticity of tissues, regeneration of bone and joint health, etc.

 

To make it easier, mix your water with BCAA's to provide a refreshing taste that encourages you to drink more.

 

 

 

C.K. TRAINING SAMPLE MEAL PLAN

Throughout the day, drink 1.5 gallons of water mixed with BCAA's.

Space each 3 hours apart.

 

Morning Shake:

 

Meal 1: 

Egg Whites

8 

Calories: 92 | Fats: 299 mg | Protein: 19 g | Carbs: 1 g

 

Egg Yolks

3 

Calories: 166 | Fats: 12 g | Protein: 12 g | Carbs: 1 g

 

Almond Butter

1 tbsp 

Calories: 94 | Fats: 9 g | Protein: 3 g | Carbs: 4 g

 

Apple

1/2 

Calories: 46 | Fats: 136 mg | Protein: 241 mg | Carbs: 12 g

 

Pineapple

5 slices (708 g) 

Calories: 345 | Fats: 850 mg | Protein: 4 g | Carbs: 91 g

 

Blueberries

Handful (19 g) 

Calories: 11 | Fats: 61 mg | Protein: 137 mg | Carbs: 3 g

 

Probiotic Yogurt

1 cup 

Calories: 197 | Fats: 3 g | Protein: 11 g | Carbs: 31 g

 

Cooked Oats

2 cups 

Calories: 260 | Fats: 4 g | Protein: 7 g | Carbs: 48 g

 

Meal 2: 

Chicken Breast

6oz 

Calories: 134 | Fats: 663 mg | Protein: 29 g | Carbs: 4 g

 

Pasta

7oz 

Calories: 291 | Fats: 1 g | Protein: 12 g | Carbs: 58 g

 

Apple

1 

Calories: 91 | Fats: 273 mg | Protein: 482 mg | Carbs: 24 g

 

Walnuts

8 

Calories: 209 | Fats: 21 g | Protein: 5 g | Carbs: 4 g

 

Meal 3: 

Sirloin Steak

6 oz 

Calories: 362 | Fats: 17 g | Protein: 49 g | Carbs: 0 g

 

Wholemeal Bread

5 slices 

Calories: 398 | Fats: 7 g | Protein: 16 g | Carbs: 70 g

 

Pre Workout Shake:

 

Post Workout Shake:

 

Meal 4: 

Tuna

6oz 

Calories: 263 | Fats: 7 g | Protein: 46 g | Carbs: 0 g

 

Pasta (macaroni)

2 cups 

Calories: 410 | Fats: 2 g | Protein: 17 g | Carbs: 82 g

 

Vegetables

1 cup 

Calories: 61 | Fats: 610 mg | Protein: 3 g | Carbs: 12 g

 

Meal 5: 

Steak

6oz 

Calories: 355 | Fats: 19 g | Protein: 43 g | Carbs: 0 g

 

Rice

7oz 

Calories: 253 | Fats: 907 mg | Protein: 5 g | Carbs: 54 g

 

Pineapple

5 slices (708g) 

Calories: 345 | Fats: 850 mg | Protein: 4 g | Carbs: 91 g

 

Meal 6: 

2 scoops 

Calories: 300 | Fats: 4 g | Protein: 48 g | Carbs: 18 g

 

Low-fat Cottage Cheese

300g 

Calories: 223 | Fats: 4 g | Protein: 36 g | Carbs: 9

 

All-natural Peanut Butter

2 tbsp 

Calories: 191 | Fats: 16 g | Protein: 8 g | Carbs: 7 g

 

Strawberries

3 

Calories: 12 | Fats: 108 mg | Protein: 241 mg | Carbs: 3 g

 

Blueberries

10 

Calories: 8 | Fats: 45 mg | Protein: 101 mg | Carbs: 2 g

 

Rice Cakes

4-5 

Calories: 81 | Fats: 735 mg | Protein: 2 g | Carbs: 17 g

 

Bed Time Shake:

 

 

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