BULKING PROGRAM

PRE-WORKOUT SHAKE
• 2 Scoops Chocolate Whey Isolate
• 2 TBSP peanut butter
• Ice
• 2 Cups Unsweetened Almond Milk
• 1 Banana
• 1/2 Cup (or packet) of Oatmeal
TOTAL = 790cal, 21g fat, 75g carbohydrates, 80g protein

POST-WORKOUT SHAKE
• 2 Scoops Chocolate Whey Isolate
• 3 TBSP Chocolate Syrup
• 2 Cups Fat Free Milk
TOTAL = 600cal, 3g fat, 60g carbohydrates, 66g protein

BREAKFAST
• 2 slices Ezekiel bread – 160cal, 1g fat, 30g carbohydrates, 6g fiber, 8g protein
• 2 TBSP peanut butter – 188cal, 16g fat, 6.9g carbohydrates, 2.6g fiber, 7.7 protein
• 4 slices extra lean turkey bacon – 80cal, 2g fat, 12g protein
• 4 egg wholes – 286cal, 19g fat, 1.4g carbohydrates, 25.1g protein
TOTAL = 714cal, 38g fat, 38.3g carbohydrates, 52.8g protein

SNACK (or replace favorite weight gainer)

• 1 large apple – 120cal, 31.8g carbohydrates, 5.5g fiber, 23g sugars
• 2 Tbsp peanut butter – 188cal, 16g fat, 6.9g carbohydrates, 2.6g fiber, 7.7g protein
TOTAL = 413cal, 16g fat, 38.7g carbohydrates, 32.7g protein

LUNCH
• 7oz. 93%lean ground turkey – 466cal, 26.1g fat, 54.3g protein
• 1 cup marinara sauce – 129cal, 3.9g fat, 19.9g carbohydrates, 4.8g fiber, 3.7g protein
• 2 cup brown rice – 437cal, 3.2g fat, 91.7g carbohydrates, 7g fiber, 9g protein
• 1 cup raw broccoli – 30cal, 5.8g carbohydrates, 2.3g fiber, 1.5g sugar, 2.5g protein
TOTAL = 1,062cal, 33.2g fat, 117.4g carbohydrates, 69.5g protein

SNACK (or replace with favorite weight gainer)

• 2 cup low fat cottage cheese – 326cal, 4.6g fat, 12.2g carbohydrates, 56g protein
• 1 oz. walnuts – 185cal, 18.5g fat, 3.9g carbohydrates, 1.9g fiber, 4.3g protein
TOTAL = 511cal, 23.1g fat, 16.1g carbohydrates, 60.3g protein

DINNER
• 8 oz. salmon – 466cal, 27.9g fat, 49.9g protein
• 2 cups wholewheat couscous – 440cal, 3g fat, 78g carbohydrates, 10g fiber, 18g protein
• 2 cups spinach – 14cal, 2.2g carbohydrates,1.3g fiber, 1.7g protein
• 1.5 oz. low fat balsamic vinaigrette – 35cal, 2.5g fat, 3g carbohydrates
TOTAL = 915cal, 33.4g fat, 83.2g carbohydrates, 69.6g protein

SNACK
• 1 cup non fat Greek yogurt – 120cal, 7g carbohydrates, 22g protein
• 2 scoop casein protein – 260cal, 4g fat, 6g carbohydrates, 48g protein
TOTAL = 380cal, 4g fat, 13g carbohydrates, 70g protein
DAILY TOTAL =
5,425 calories, 147.7g fat, 306.7g carbohydrates, 325g protein, 44g fiber