| plenty
[ ] beef
[ ] pork
[ ] chicken
[ ] turkey
[ ] tuna
[ ] salmon
[ ] 2% milk
[ ] eggs
[ ] cottage cheese 2%
[ ] yogurt 2% plain
[ ] whey protein powder (post workout drink)
[ ] asparagus
[ ] broccoli
[ ] green beans
[ ] cauliflower
[ ] pasta linguini
[ ] potatoes
[ ] rice (short & long grain)
[ ] sweet potatoes
[ ] egg noodles
[ ] brown (& wild) rice
[ ] oatmeal, rolled oats (slow cooked)
[ ] multi grain bread
[ ] olive oil (extra virgin)
[ ] butter (unsalted)
[ ] honey (post workout drink)
[ ] berries (breakfast only)
[ ] apples (breakfast only)
[ ] oranges (breakfast only)
[ ] bananas (breakfast only)
[ ] coffee
[ ] tea
[ ] cream (for coffee/tea)
[ ] zero calorie sweetener
[ ] diet soda
[ ] chocolate, dark
try to make your meals stick around a 35p/35f/30c ratio of macronutrients from the above list
keep you calories the same each day
if your not gaining then add in 500 more calories a day the next week
if your gaining too fast (aka fat) then lower the calories by 500 a day for the next week
It is that simple.
(dejavu)
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The Regimen X Bodybuilding System by The Family of X
In the great Greek poem by Constantine Cavafy titled "Ithaka,"
We are reminded that it is the voyage and the adventures on the way that count, not the arrival itself.
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