Canada Canada
Sign up to receive exclusive promotions and coupons

Cart

You have no items in your shopping cart.

0

BULK UP

Target new muscle building, using this high-quality, nutrient dense meal plan.

*This plan is based on afternoon training, for morning training sessions, simple rearrange starch-containing meals before and immediately after workout and avoid starchy carbs during the day.

  • Meal1  -  Contains starchy carbs
  • Meal2  -  Few carbs, if any
  • Meal3  -   Few carbs, if any
  • Meal4  -   (Post-Workout Nutrition) Contains starchy carbs
  • Meal5  -   Contains starchy carbs
  • Meal6  -   Contains starchy carbs

SAMPLE MEAL OPTIONS

MEAL 1

CHEESY SCRAMBLED EGGS WITH SCALLIONS

  • -  3 omega-3 eggs
  • -  4 egg whites (to add variety, you can switch out for 2 slices turkey bacon, 2 small chicken sausages, 2 slices Canadian bacon, or ¼ cup canned salmon)
  • -  ¼ cup shredded cheddar cheese
  • -  2 scallions, chopped (switch out for 2 tbsp salsa, ¼ cup diced onions, or 2 tbsp diced sun-dried tomatoes)
  • -  2 slices Ezekiel bread (switch out for 1 multi-grain English mu ffin, 3 corn tortillas, 1 large flour tortilla, or 1/3 cup rolled oats)
  • -  1 small apple (switch out for 2 kiwis, 1 small banana, or 1 cup raspberries)

MEAL 2

BLUEBERRY ALMOND SMOOTHIE

  • -  2 scoops Russian Bear 10000 Weight Gainer ™ vanilla
  • -  1 cup blueberries (switch out for ¾ cup frozen mango chunks)
  • -  1 oz almonds (switch out for 1 oz cashews)
  • -  1 cup vanilla almond milk (switch out for vanilla coconut milk)
  • -  1 cup water
  • -  3–4 ice cubes

MEAL 3

GRILLED FLANK STEAK WITH TOMATO BEAN SALAD

  • -  6 oz flank steak (switch out for 6 oz salmon fillet; 3 boneless, skinless chicken breasts; or 6 oz trout)
  • -  1 tomato, diced
  • -  ½ cucumber, diced
  • -  1 cup chickpeas (switch out for 1 cup black beans, 1 cup kidney beans, or 1 cup Great Northern beans)
  • -  1 tsp olive oil

MEAL 4

POST-WORKOUT NUTRITION

  • -  Russian Bear Glutamine ™

MEAL 5

ROASTED CHICKEN WITH QUINOA SALAD

  • -  6 oz boneless, skinless chicken breast (switch out for 6 oz pork tenderloin, 5 oz Bu ffalo rib eye, or 5 oz top round beef)
  • -  1/3 cup quinoa, dry measure (switch out for 1/3 cup couscous, ¼ cup brown rice, or ¼ cup wild rice)
  • -  2 tbsp walnuts (switch out for 3 tbsp slivered almonds, 2 tbsp chopped pecans, or 2 tbsp shelled and chopped pistachios)
  • -  2 tbsp dried cranberries (switch out for ½ cup quartered grapes, 2 tbsp golden raisins)

MEAL 6

YAMS AND PARMESAN WHITE FISH

  • -  6 oz tilapia (switch out for 5 oz tuna steak, 7 oz cod, or 6 oz shrimp)
  • -  2 tbsp Parmesan cheese
  • -  2 medium yams (switch out for 1/3 cup Amaranth, 1/3 cup wheat berries, or 1/3 cup pearl barley)
  • -  1 tbsp butter (switch out for 1 tbsp extra-virgin olive oil, 1 tbsp toasted sesame seed oil, or 1 tbsp coconut oil)
  • -  1 cup broccoli florets (switch out for 4 stalks of asparagus)

NUTRIENT BREAKDOWN

  •  3,000 CALORIES
  •  300g CARBS
  •  225g PROTEIN
  •  100g FAT

Recommended Nutritional Supplements

RUSSIAN BEAR WHEY

Take 1 scoop of Russian Bear Whey protein supplement before and after training

OR

Take one scoop of Russian Bear Iso-Whey protein supplement before and after training

RUSSIAN BEAR GLUTAMINE

Dissolve one scoop (approximately 5 grams) of Glutamine powder in one glass of cool water and drink immediately. use 1 to 2 times daily for speedy recovery

RUSSIAN BEAR 10000 WEIGHT GAINER

Dissolve 2 scoops in water, milk or juice. Take up to 6 scoops daily as required. Recommended use in the morning, afternoon and after training.