WEIGHT TRAINING DAYS
Breakfast
WEIGHT GAIN NUTRITION PLAN
WEEKS 1 & 2
Blend 2 frozen bananas until creamy Add small amount of almond milk Add 3 scoops casein protein Add 2 squares high cacao chocolate Continue to blend until frothy
Immediately PreWorkout
Post-Workout Meal
500ml water 10 Optimum Nutrition BCAA caps Sip During Workout 1L water with 1 scoop Purple Wraath
Drink Just After Workout
1.5lb any type of lean meat 3 cups of favorite veggies cup sauerkraut 2 large sweet or white potatoes 1 tbsp udos oil
Also eat 4 pieces whole grain bread With 2 tbsp favorite nut butter And 2 tbsp favorite jam spread 3 tablets Opti-Men multi-vitamin 3,000 IU favorite vitamin D 1 tsp creatine in coffee or green tea
Anytime Meal
1L water with 3 scoops Universal Torrent
1lb any type of lean meat 3 cups of favorite veggies cup sauerkraut 2 servings of your favorite fruit 1 tbsp fish oil
NON-WEIGHT TRAINING DAYS
Breakfast
Blend 2 frozen bananas until creamy Add small amount of almond milk Add 3 scoops casein protein Add 2 squares high cacao chocolate Continue to blend until frothy
3 tablets Opti-Men multi-vitamin 3,000 IU favorite vitamin D 1 tsp creatine in coffee or green tea
Lunch
Anytime Meal
Also eat 2 pieces whole grain bread with 1 tbsp favorite nut butter and 1 tbsp favorite jam spread
1.5lb any type of fattier meat 3 cups of favorite veggies cup mixed raw nuts cup sauerkraut 1 large sweet or white potato 1 tbsp udos oil
1lb any type of fattier meat 3 cups of favorite veggies cup mixed raw nuts cup sauerkraut 1 serving of your favorite fruit 1 tbsp fish oil
FASTING DAY
You can do your fasting day any day of the week, although Id like it to be relatively consistent from week to week.
NaTE GREEn DESignEd bY DR. JOHn BERaRdi
The goal of the fast day is to reboot insulin sensitivity and carb tolerance before another 6 days of big eating.
The rules are simple and as follows: stop eating 10pm the night before your fasting day. Eat again at 10pm the next night. On the fasting day, have 3 meals as follows:
1L water w/ serving greens 15g BCAA capsules 1 cup of green tea At the end of the fasting day, you can break the fast with a protein (about 1lb) and veggie meal.
WEIGHT TRAINING DAYS
Breakfast Supershake
WEIGHT GAIN NUTRITION PLAN
WEEK 3
Blend 2 frozen bananas until creamy Add small amount of almond milk Add 3 scoops casein protein Add 2 squares high cacao chocolate Continue to blend until frothy
8 oz unsweetened almond milk 2 tbsp heavy cream/whipping cream 1 scoop casein protein Handful frozen raspberries Handful frozen blueberries
Drink Just After Workout
1L water with 3 scoops Universal Torrent
Post-Workout Meal
Also eat 4 pieces whole grain bread with 2 tbsp favorite nut butter and 2 tbsp favorite jam spread 3 tablets Opti-Men multi-vitamin 3,000 IU favorite vitamin D 1 tsp creatine in coffee or green tea
Immediately Pre-Workout
500ml water 10 Optimum Nutrition BCAA caps
Sip During Workout
1.5lb any type of lean meat 3 cups of favorite veggies cup sauerkraut 2 large sweet or white potatoes 1 tbsp udos oil
Anytime Meal
1L water with 1 scoop Purple Wraath
1lb any type of lean meat 3 cups of favorite veggies cup sauerkraut 2 servings of your favorite fruit 1 tbsp fish oil
NON-WEIGHT TRAINING DAYS
Breakfast Supershake Anytime Meal
Blend 2 frozen bananas until creamy Add small amount of almond milk Add 3 scoops casein protein Add 2 squares high cacao chocolate Continue to blend until frothy
8 oz unsweetened almond milk 2 oz coconut milk 1 scoop casein protein 2 tbsp cacoa nibs or 99% chocolate 1 tbsp favorite nut butter
Also eat 2 pieces whole grain bread with 1 tbsp favorite nut butter and 1 tbsp favorite jam spread 3 tablets Opti-Men multi-vitamin 3,000 IU favorite vitamin D 1 tsp creatine in coffee or green tea
NaTE GREEn DESignEd bY DR. JOHn BERaRdi
1lb any type of fattier meat 3 cups of favorite veggies cup mixed raw nuts cup sauerkraut 1 serving of your favorite fruit 1 tbsp fish oil
Lunch
1.5lb any type of fattier meat 3 cups of favorite veggies cup mixed raw nuts cup sauerkraut 1 large sweet or white potato 1 tbsp udos oil
FASTING DAY
Same as weeks 1 and 2.
WEIGHT TRAINING DAYS
Breakfast
WEIGHT GAIN NUTRITION PLAN
WEEK 4
Blend 3 frozen bananas until creamy Add small amount of almond milk Add 3 scoops casein protein Add 3 squares high cacao chocolate Continue to blend until frothy
2 scoops casein protein Handful frozen raspberries Handful frozen blueberries
Immediately Pre-Workout
Post-Workout Meal
Also eat 4 pieces whole grain bread with 4 tbsp favorite nut butter and 2 tbsp favorite jam spread 3 tablets Opti-Men multi-vitamin 3,000 IU favorite vitamin D 1 tsp creatine in coffee or green tea
Supershake
500ml water 10 Optimum Nutrition BCAA caps
Sip During Workout
1.5lb any type of lean meat 3 cups of favorite veggies cup sauerkraut 2 large sweet or white potatoes 1 tbsp udos oil
Anytime Meal
1L water with 2 scoops Purple Wraath
Drink Just After Workout
1lb any type of lean meat 3 cups of favorite veggies cup sauerkraut 2 servings of your favorite fruit 1 tbsp fish oil
8 oz unsweetened almond milk 4 tbsp heavy cream/whipping cream
1L water with 4 scoops Universal Torrent
NON-WEIGHT TRAINING DAYS
Breakfast Supershake Anytime Meal
Blend 3 frozen bananas until creamy Add small amount of almond milk Add 3 scoops casein protein Add 3 squares high cacao chocolate Continue to blend until frothy
8 oz unsweetened almond milk 4 oz coconut milk 2 scoops casein protein 3 tbsp cacoa nibs or 99% chocolate 2 tbsp favorite nut butter
Also eat 2 pieces whole grain bread with 2 tbsp favorite nut butter and 1 tbsp favorite jam spread 3 tablets Opti-Men multi-vitamin 3,000 IU favorite vitamin D 1 tsp creatine in coffee or green tea
NaTE GREEn DESignEd bY DR. JOHn BERaRdi
Lunch
1lb any type of fattier meat 3 cups of favorite veggies cup mixed raw nuts cup sauerkraut 1 serving of your favorite fruit 1 tbsp fish oil
1.5lb any type of fattier meat 3 cups of favorite veggies cup mixed raw nuts cup sauerkraut 1 large sweet or white potato 1 tbsp udos oil
FASTING DAY
Same as weeks 1 and 2.
