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ORDER CUT OFF FOR SUNDAY DELIVERY IS THURSDAY MIDNIGHT
ORDER CUT OFF FOR SUNDAY DELIVERY IS THURSDAY MIDNIGHT

BULKING / MUSCLE GAIN MEAL PLAN

RECOMMENDED CALORIES TO START

MEN: 1800 - 3200 calories
WOMEN: 1500 - 2600 calories

Note: Achieve .7 gram - 1 gram of protein for every LB you weigh

MEAL PLAN & SCHEDULE

Upon Wake Up:

MORNING SHAKE ( 300 - 400 CALORIES )
1 SCOOP PROTEIN POWDER - 1/2 BANANA - 1/2 CUP OF OATS
1 TBSP OGANIC PEANUT BUTTER - 1/2 CUP BLUEBERRIES OR STRAWBERRIES

Meal 1: -

SPARTAN BREAKFAST ( 400 - 600 CALORIES ) + Digestive enzyme tablet

Meal 2:
SPARTAN LUNCH ( 400 - 780 CALORIES ) + Digestive enzyme tablet


Meal 3:

SPARTAN DINNER ( 400 - 780 CALORIES ) + Digestive enzyme tablet

1-2 HOURS BEFORE BED:
HOT LEMON GINGER TEA

 

IN BETWEEN CALORIES

FILLER CALORIES CAN COME FROM OTHER PROTEIN SHAKES, PROTEIN BARS, FRUITS, TRAIL MIX, AND MORE!!

THERE ARE MANY SNACK OPTION NOW A DAYS SO PLEASE USE PROPER JUDGEMENT WITH WHAT YOU CHOOSE. IF YOU HAVE ANY QUESTIONS FEEL FREE TO CONTACT US ANYTIME

WE ALSO PROMOTE
INTERMITTENT FASTING

Common intermittent fasting methods involve daily 12 - 16 hour fasts
Where you do not consume any calories during that time.
Your body adjusts hormone levels to make stored body fat more accessible.
Your cells also initiate important repair processes.

Your Fasting Period:
12-16 HOURS

No calories can be consumed during this window. This will allow the body to have enough time to convert stored fat into energy.

Your Eating Window:
8-12 HOURS

This is the period of time you will consume all of your calories for the day. Eat Clean and consume lots of protein to build muscle while burning fat.

PROPER HYDARTION

-HYDRATION IS KEY TO ANY DIET-
Drink between 1/2 Gallon - 1 Gallon of Water a day.

CONNECT WITH A COACH TODAY

#EatLikeASpartan

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