Personalized Meal Plans

Lean Muscle Gains

The Cookbook

Prot Carbs Fat Cals

25 36 7 309
1/2 Serving - Reese’s Style Oatmeal
- Page 19

Prot Carbs Fat Cals

22 22 5 221
1/2 High Protein Granola Bar
- Page 157

Prot Carbs Fat Cals

45 19 3 283
1 Serving - Chicken Cacciatore
-Page 48
2 34 0 144
1 Serving—Crispy Baked Sweet Potato Fries
- Page 139

Prot Carbs Fat Cals

9 7 18 226
1/4 cup Cinnamon Toasted Almonds
- Page 167

Prot Carbs Fat Cals

42 8 22 398
1 Servings – Shrimp and Avocado Salad
- Page 132

Prot Carbs Fat Cals

6 0 12 132
1 Eggsters
- Page 170
 Personalized Meal Plans
Lean Muscle Gains
The Cookbook

Prot Carbs Fat Cals

0 18 0 72
1/2 Bottle Gatorade mixed with water

Prot Carbs Fat Cals

25 2 2 126
1 Scoop Whey Protein Powder
0 25 0 100
25g Dextrose or Maltodextrin

Prot Carbs Fat Cals

174 171 69 2001

- 1 VGF 25+ Multivitamin / Day

Available here: http://www.daveruelnutrition.com

- 1 EFA Icon Softgel (Krill Oil) with Breakfast, Lunch and Dinner
Available here: http://www.daveruelnutrition.com

- 10g Glutamine during working + 10g Glutamine post workout

- 10g Creatine during workout + 10g Creatine post workout