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