Buff Dudes 9-Week Journey To The Goblet of Gains Program Ebook (Croker2016) PDF

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Buff Dudes:
Journey for the Goblet of Gains
You're about to go on the most important voyage of your lifting life.
Across nine weeks and nine old-school video-game-style levels,
you'll transform your body and crush your goals while the Buff
Dudes show you the way of the weights. You'll learn a lifetime's
worth of crucial lifting wisdom, and laugh your butt off while you do
it. If you love the Buff Dudes, you'll love this quest!
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Food List and Sample Day of Eating

Here are the essentials for you to thrive on this plan. Do these, and you can’t go wrong.
• Eat at least three protein-rich meals per day, plus 1-2 protein-rich snacks. Also eat

vegetables. Lots of them.

• Eat fast-digesting carbs before and after your workout, but limit them elsewhere

in the day.

• Snacks are the perfect time for things like progurt (protein plus yogurt), protein ice

cream, and other protein-rich treats.

• Don’t eat garbage over the course of the nine weeks. Come on, deep down you

know what garbage is. Eat quality food, and lots of it.

If you’re the type who likes a list, build your nutrition plan from these foods:
LEAN PROTEINS
• Lean beef cuts: Sirloin, tenderloin,
• Eggs: Whole and whites

filet mignon, flank steak

• Seafood: Salmon, cod, tuna,
• Pork: Tenderloin or Canadian bacon

tilapia, shrimp, scallops, mussels

• Wild game

• Chicken and turkey breast,

• Dairy: Milk, Greek yogurt, cheese

legs, thighs

• Soy: Tofu, seitan

• Turkey bacon

• Protein powders: Whey and casein

www.bodybuilding.com/gobletofgains
CARBOHYDRATES FRUITS FRESH, FROZEN,

OR CANNED IN WATER
• Potatoes and sweet potatoes

• Brown, white, and wild rice • Berries: Blackberries,

• Beans and legumes

cranberries, raspberries,

• Quinoa

blueberries, strawberries

• Oats and oatmeal

• Citrus fruits: Oranges, grapefruits,

• Whole-grain breads and pastas

lemons, limes

• Melons: Watermelon, cantaloupe,

VEGETABLES FRESH, FROZEN, honeydew

• Apples, grapes, bananas,
OR CANNED

apricots… you name it

• Leafy greens such as spinach, kale,
HEALTHY FATS

arugula, Swiss chard, bok choy

• Broccoli, cauliflower, cabbage and other
hearty veggies • Nuts: Walnuts, almonds, cashews,

• Bell pepper hazelnuts, pecans, peanuts, chestnuts,

• Carrots pistachios

• Squash • Seeds: Flax, sesame, sunflower,

• Zucchini chia, pumpkin

• Radish • Olives

• Green beans and peas • Avocado

• Cucumber • Oils: Olive, avocado, coconut,

• Celery sunflower

• Fresh herbs and spices • Nut and seed butters

• Dairy products

There are endless ways to combine all those choices. Here’s what a sample day looks like,
based on the Dudes’ popular Full Day of Eating and Gym Workout video.
4:30-5 a.m. | Pre-workout meal NOTES

Coffee
Rice cakes 2
Peanut butter 2 tbsp
6:30 a.m. | Post-workout

Whey protein 1 scoop
Banana 1
7:30 a.m. | Breakfast

Oatmeal: 1/2 cup
Turkey bacon 4 slices
Eggs 3
10 a.m. | “Progurt”
1/2 cup low-fat Greek yogurt
1 scoop protein
12 p.m. | Lunch
Buff Dudes tuna burgers 2 patties
3 p.m. | Protein-rich snack

Protein ice cream
6:30 p.m. | Dinner

Salmon 2 fillets
Cottage cheese 1/2 cup
Greens or broccoli A big ol’ pile
1 2 3 4 5 6 7
Full-Body Rest Full-Body Rest Full-Body Rest Rest
8 9 10 11 12 13 14
15 16 17 18 19 20 21
NOTES
22 23 24 25 26 27 28
Upper Body Lower Body HIIT Upper Body Lower Body HIIT Rest
29 30 31 32 33 34 35
36 37 38 39 40 41 42
NOTES
43 44 45 46 47 48 49
Back and Chest Legs Shoulders and Triceps and Legs Chest and Back Rest
Traps Biceps
50 51 52 53 54 55 56
Traps Biceps
57 58 59 60 61 62 63
Traps Biceps
NOTES

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Food List and Sample Day of Eating

CARBOHYDRATES FRUITS FRESH, FROZEN,

4:30-5 a.m. | Pre-workout meal NOTES

6:30 a.m. | Post-workout

7:30 a.m. | Breakfast

3 p.m. | Protein-rich snack

6:30 p.m. | Dinner

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