• What to Eat to Gain Lean, Hard Muscle Mass!
• Supplements to Cover
• Tips & Information

	Basic Meal Template Suggestions	Additional Meal "Varirty" Suggestions	Foundations of Health Suggestions
Breakfast 7:00AM	Omelette & Oatmeal 46g Protein - 500 Cals.   • 5 Egg Whites and 1 Whole Egg • 1 Cup of Oatmeal • 1/2 Cup Diced Peppers & Onions • 1 Cup of Milk	Fruit Smoothie Delight 45g Protein - 595 Cals.   • 1 Cup Skim Milk • 1 Scoop Slow Release Protein • 1 Banana & 1 tbsp Udo's Oil • 1 Cup Frozen Organic Berries	Not to be Counted as Cals. in the Meal Guide   • 1 Scoop Veggie-Greens • Essential Fat (Liquid) • Multi-Vitamin
Morning Snack 9:30AM	Nuts, Yogurt & Berries 18g Protein - 400 Cals.   • 250g (1 Cup) No Fat Yogurt • 1 Cup Berries & 3oz Trail Mix	Get Your Fibre 50g Protein - 545 Cals.   • 3 oz All Bran Cereal & 8 oz Milk • 1 Scoop Whey	Training Days Post Workout Shake   • 2 scoops Lean Weight Gainer • 5g (1 tsp) Glutamine
Lunch 12:30PM	Chinese Chicken 43g Protein - 598 Cals.   • 4.5 oz Chicken (Diced Breast) • 1/2 Cup Pineapple & Dried Onion • 1 tbsp Lemon Juice & Pepper • 1 Cup Steamed Rice • 1 tbsp Olive Oil	Stuffed Pita Pocket 40g Protein - 506 Cals.   • 1 Whole Grain Pita Wrap • 4.5 oz Turkey or Ham • 1 oz Low Fat Chedder • 1/2 Cup Diced Tomato, Peppers • 2 tbsp No-Fat Mayo; Spice	Not to be Counted as Cals. in the Meal Guide   • Multi-Vitamin
Afternoon Snack 3:00PM	Fishy... 44g Protein - 482 Cals.   • 2 Slices of Whole Grain Bread • 4.5 oz of Tuna & Low Fat Mayo	Bar None... 35g Protein - 512 Cals.   • EAS Myoplex Deluxe Bar • 1 oz Unsalted Mixed Nuts	Lean Gainer Shake 40g Protein - 460 Cals.   • 2 scoops of Lean Mass Gainer • Mix with Water or Milk for    Additional Calories
Dinner 6:00PM	Salmon Steak 47g Protein - 621 Cal.   • 4.5 oz Salmon • 1 tbsp Lemon Juice; Garlic Clove • 1.5 cups Asparagus (Steamed) • 1 cup Whole Grain Pasta • 1 tbsp Olive Oil	Beef n' Broccoli 53g Protein - 667 Cals.   • 4 oz Lean Beef (Sliced) • 1 cup Mushrooms & Peppers • 1 cup Broccoli • 1 cup Chickpeas • No-Fat Peppercorn Sauce	Not to be Counted as Cals. in the Meal Guide   • Essential Fat (Caps or Liquid) • Multi-Vitamin
Snack 8:30PM	Power Snack 36g Protein - 214 Cals.   • 1 cup No-Fat Cottage Cheese • 1 cup Blueberries	Shake n' Juice 32g Protein - 246 Cals.   • 1 scoop Substained Release Protein • 1 cup of Orange Juice	To be Taken Before Bed   • 10g (2 tsp) Glutamine
	Consult a physian before starting any weight-loss program. Results will vary; be sure to use in conjunction with an exercise program. This guide is not intended to diagnose, treat, cure or prevent any disease.

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Gaining lean muscle mass takes time, effort and dedication to some basic principles — eating, sleeping and training. Simply put, if you are failing in one of those three basics you are not maximizing your results, and even worse can be sabotaging potential gains! People often err with respect to eating the appropriate caloric level; comments such as "I eat all the time" are common with hard gainers. To put on size is technically simple — you must ingest more calories than you burn!

How do performance supplements help? Basically they address "holes'' in nutrition, vastly improve recovery (muscle repair) and maximize the release of natural hormones through more restful sleep. Others magnify gym efforts by focusing overall intensity and stamina or reduce muscle wasting by preserving an anabolic state in the body at all times. Clearly, performance supplements lend a very direct and potent hand to your fitness goals!

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