Canada Canada
Sign up to receive exclusive promotions and coupons

Cart

You have no items in your shopping cart.

0

WEIGHT GAIN MEAL PLAN

WORK OUT DAY

Breakfast

  • -  1 ½ cups old fashioned oatmeal [120g measured uncooked]
  • -  1 cup egg whites
  • -  2 omega-3 whole eggs
  • -  1 tbsp all-natural peanut butter

Snack

  • -  2 cups low-fat cottage cheese
  • -  1 cup berry of choice [strawberries, blueberries, raspberries]

Lunch

  • -  2 slices of bread
  • -  6 oz turkey breast [deli sliced, not packaged]
  • -  Large leaf spinach [unlimited]
  • -  ½ medium-sized tomato
  • -  Mustard [unlimited]
  • -  1 small sweet potato [150g measured uncooked]

Snack

  •  Pre-Workout
  • -  ½ large banana
  • -  4 small strawberries
  • -  1 scoop Russian Whey Protein
  •  Post-Workout
  • -  50g fast-digesting carb
  • -  1 ½ scoop Russian Whey Protein

Dinner

  • -  8 oz lean-fat trimmed pork chop
  • -  1 tbsp organic virgin coconut oil
  • -   Acorn squash [400g measured uncooked]
  • -  Green veggies of choice [340g]

Snack

  • -  8 oz nonfat Greek yogurt [vanilla or plain]
  • -  1 tbsp all-natural peanut butter
  • -  1 tbsp sugar-free chocolate syrup
  • -  10 crushed almonds

NUTRIENT BREAKDOWN

  •    Calories: 3,040
  •    Protein: 271g
  •    Carbs: 323g
  •    Total Fat: 78g
  •    Fiber: 60g
  •    Sat. Fat: 28g

REST DAY

Breakfast

  • -  1 cup old-fashioned oatmeal [80g measured uncooked]
  • -  ¾ cup egg whites
  • -  4 omega-3 whole eggs
  • -  1 tbsp virgin coconut oil

Snack

  • -  2 cups low-fat cottage cheese
  • -  4 tbsp salsa
  • -  1 scoop Russian Whey Protein

Lunch

  • -  2 slices of bread
  • -  6 oz turkey breast [deli sliced, not packaged]
  • -  Large leaf spinach [unlimited]
  • -  ½ medium-sized tomato
  • -  Mustard [unlimited]

Snack

  • -   6 oz deli chicken or turkey breast [deli sliced, not packaged]

Dinner

  • -  8 oz salmon [fillet or packaged]
  • -  1 tbsp extra-virgin olive oil
  • -  16 oz California Medley Mix [one large frozen bag]
  • -  Sweet potato [75g measured uncooked]

Snack

  • -  10 oz nonfat Greek yogurt, vanilla or plain
  • -  1 tbsp all-natural peanut butter
  • -  1 tbsp sugar-free chocolate syrup
  • -  10 almonds, crushed

NUTRIENT BREAKDOWN

  •    Calories: 3,000
  •    Protein: 305g total
  •    Carbs: 210g
  •    Fat: 112g
  •     Fiber: 35g
  •    Sat. Fat:40g

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 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.