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8/17/2019 Lean Muscle Gain Meal Plan PDF Version 4.1 by Rich
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Lean Muscle Gain
Meal Plan
Version 4.1: Fully Updated
By Richard Andoh
or Natural Results
Backed Up By Science
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Author: Richard Andoh | BarBrothersGroningen.com & RichardAndoh.com
COPYRIGHT © 2015 BarBrothersGroningen.com & RichardAndoh.com
All rights reserved. No part of this document may be reproduced or
transmitted in any form or by any means electronic, mechanical, or other
without prior written permission of Richard Andoh.
DISCLAIMER
The information presented herein is in no way intended as medical advice or to
serve as a substitute for medical counselling. The information should be used
in conjunction with the guidance and care of your physician. If you have any
doubts due to medical conditions, consult your physician before beginning this
program as you would with any exercise and nutrition program. If you choose
to work with the forthcoming advice in this ebook, you are agreeing to accept
full responsibility for your actions.
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“Eat healthy,
and get the
body you want
at the same
time. It does not
need to be one
or the other.”
(Me in my favourite grocery store in Groningen)
Hey I’m Rich from Bar Brothers Groningen.
A beginner at heart in everything with a
passion for nutrition, calisthenics and
movement in general. I especially love good
food and eating tons and tons of it ;).
You might not know this, but a good diet is
100% of your results, whether it’s buildingmuscle, burning fat or simply becoming
healthier. Working out is 100% too, in case
you were wondering. You don’t need to be
good at math to realize that it means you’ll
need to give it 200% of your effort to get the results you want.
And that’s exactly what I’m going to help you with in this FREE ‘Lean Muscle
Gain Meal Plan For Natural Results’ which is specifically meant to build muscle.
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“Whenever people
tell me that eatinghealthy is too
expensive to do, I
ask them: “What
about the medical
bill you will have to
pay a few years
from now, if you
choose not to?”
That’s usually notwhat they want to
hear.”
I know there is a lot of dieting
information out there and as far as I
know you have no reason to take my
advice, that’s why I want to emphasize
that all my recommendations are based
upon solid scientific proof and personal
experience.
And the picture on the front page is the
result this diet in combination with
calisthenics has given me, so I must bedoing something good, right? ;)
By now you might wonder why I am
giving away advice which some people
ask a fortune for?
Because I can.
Perhaps it has something to do with mycrazy goal of helping at least 1.000.000
people in becoming a better, stronger
and healthier version of themselves.
Starting with you ;).
So enough about me, we will hopefully bump into each other quite a few more
times on the forum and website and at the end of this ebook.
PS. Enjoy the meals! In case you haven’t downloaded The Bar Brother Starter
Guide yet, make sure to leave your email address here and I’ll send it to you!
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Lean
Muscle GainMeal Plan For Optimal
Results
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“The best diet is
the one you can
follow. Do what
works for you,
but stick to the
principles.”
Count Your Calories And Make Your Calories Count
Because Hormones Count Even More
So before I’m giving you any type of diet
advice you need to know that if we dumb
down the complete and complex process of
gaining or losing weight it basically boils downto a simple formula.
Energy Consumed – Energy Burned > 0
= Gaining Weight.
Energy Consumed – Energy Burned < 0
= Losing Weight
Energy Consumer – Energy Burned =
Maintaining Weight
I don’t care about how much protein or whey shakes you consume, I don’t care
about how much super supplements you take.
I don’t care about whether you are an endo, ecto, meso or whateverthemorph.
I don’t care about whether you like drawing stick figures with your 3-year old
nieces or whether you have 2 or 3 dogs or cats.
I do care about your total caloric intake however. Here is why:
You will NEVER gain a single gram of weight if your caloric intake is not where
you need it to be to gain weight.
You need to be in a caloric surplus. You need to consume more energy than
you burn. Want to know more? Check out my vlog and you’ll get an extra free
meal from me. In the 4 rules –which will be addressed in one of the next
chapters- I will shed light on how you can let your hormones count more.
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Lean Muscle Gain Meal Plan For Natural Results
16 Hour Fast/8 Hour Eating
Note: Take note that this is a plan specifically aimed at gaining
weight and muscle and is not exhaustive by any means.
Drink 8am – 12pm: Prior to eating make sure you consume enough liquids. Tip:
10-15 minutes before your workout you can consume some black coffee. It’s agreat pre-workout booster. Don’t drink it too much however, but every now
and then. Read this blog for more information.
Meal 1 - 12pm: 2-3 Eggs1 boiled or baked in coconut oil with some spinach or
other green vegetables and a hand filled with almonds or mixed nuts.
1 or 2 glass(es) of tea or water with lime or lemon
Meal 2 – 3:00 pm: 1-2 cups of white rice or 2 sweet potatoes with 1-200 gramof chicken with cashew nuts and green vegetables with nuts2
1 or 2 glass(es) of tea or water with lime or lemon
Meal 3 – 6:00 pm: 1-2 cups of white rice or 2 sweet potatoes with 1-200 gram
of chicken with cashew nuts and green vegetables with nuts
1 or 2 glass(es) of tea or water with lime or lemon
Meal 4 – 8:00 pm: mixed berries with 1-2 apples topped with cinnamon and
sunflower seeds.
Note: Due to the high amount of nuts and carbs this meal will put most people
in a caloric surplus.
If you are not quite sure, make sure you start counting those calories.
1
Eggs should be eaten in moderation by most people, experiment.2 White rice is only recommendable if you really want to gain weight and are highly insulin sensitive. I
recommend skipping grains as much as possible if you are keen on cutting. See 4 simple rules.
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Meal 4 – 8:00 pm: mixed berries or blue berries with 1-2 apples topped with
cinnamon
1 or 2 glass(es) of tea or water with lime or lemon
3 Easy And Exquisite
MealsAnd How To
Prepare Them
To Upgrade Your
Diet Today
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“If you are truly eating
healthy already, why
aren’t you getting the
results you want?”
3 Easy And Exquisite Meals And How To Prepare Them To
Upgrade Your Diet Today
Let’s start with the best part of this
short ebook.
Probably your favourite part, that
is…if you like eating ;).
If you aren’t a creative wizard in the
kitchen, don’t worry. If I can make
this you can too (I used to be highly skilled and specialized in burning my food).
I’ll share 3 of my favourite meals with you which are extremely easy to make,
almost impossible to ruin and…not expensive.
If you can make a cup of tea you can make these 3 exquisite meals.
Crazy Curry Chicken
Chicken, Curry Spices, ChiliSpices, Cashew Nuts,Spinach And Veggies
Recovery Fruit Bowl
Mixed Berries, Sliced PiecesOf Apple, Cinnamon And
Mixed Nuts
Tasty Lemon Tuna
Mixed Lettuce, 2 Cans OfTuna, 2 Slices Of Lemon And
Almonds
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Ingredients:
100-200 grams of chicken3
Hand of cashew nuts
2-3 teaspoons of curry
½ teaspoon of chilli
150 grams of vegetables
Sea salt depending on own preference
½ teaspoon of coconut oil
Preparation:
Put half a teaspoon of coconut oil into a pan, add the chicken, wait until it’s
white, add a decent amount of curry 2 teaspoons (Depends on how much you
prefer), add the chilli + sea salt and the cashew nuts.
Keep moving the chicken around the pan for another 3-5 minutes. Put the
chicken on top of the spinach (Optionally add other veggies).
The rice can be added depending on your goals, especially recommendable if
you are a hard gainer and want those muscles to grow!
3 If you are a vegan or vegetarian replace the 100-200 grams of chicken with mushrooms or beans.
How To Prepare Your Crazy Chicken Curry
Meal
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Ingredients:
1-2 apples
1 hand of mixed fruits
½ teaspoon of cinnamon
1 hand of mixed nuts 1 lime
Preparation:
Slice the apples up in small pieces depending on how small you want it.
Add 1 hand of mixed fruits (blue berries, strawberries), add 1 hand of mixed
nuts (You can also just use almonds), add the cinnamon and squeeze some
lime or lemon over the berries and apples for a nice sour after taste.
You can also replace the apples with bananas, mandarins or other fruits.
Be creative.
How To Prepare Your Recovery Fruit Bowl
Meal
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Ingredients:
1-2 cans of tuna
1 hand of almonds
1 lemon
150 grams of mixed green lettuce
Optionally seasoning (Make sure there aren’t any hidden sugars in the
ingredients, go for natural)
Optionally beans
Preparation:
Put the green mixed lettuce on a plate. Add the tuna to the lettuce. Slice two
pieces of your lemon put them on the side of your plate.
Depending on how sour you want your salad, you can squeeze them over your
food.
Add 1 hand of almonds for a nice crunchy sensation and you are ready to feast!
How To Prepare Your Tasty Lemon Tuna
Meal
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One extra recipe, just in case ;).
Just in case you don’t know how to make tea or a nice and
healthy drink. Take note that a lot of the ‘so called healthy fruit
juices’ are nothing more than sugary water, because all of the
fibers have been lost in the processing and quite often even have addedsugars. Which means you might as well drink lemonade. These juices are
detrimental to your progress, especially if you want to gain lean muscle. Either
don’t drink them or make your own smoothies which include the fibers4.
Ingredients:
1 cup of water (hot or cold)
1 lime
1 bag of tea (there are a lot of good tasting teas out there, just
experiment)
1 small piece of gingerroot (optionally)
Preparation:
Add water to your mug, squeeze some lime into it.
Slice up a bit of gingerroot (gives a nice after burn) and add the tea.
Water or tea (optionally all black coffee) can be consumed throughout the day.
More, if you plan on cutting your weight and really want to focus on burning
fat, you will need to have another dieting plan. Find more information here.
4 See the 4 simple rules for scientific argumentation.
How To Prepare Your Supercharge Tea
Drink
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Bonus4 Simple
Rules
To Optimize Your Diet
&More Diet Resources
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4 Simple Rules
How To Easily Improve Your Diet To Start Burning Fat
And Building Muscle Today
Since this is just a short PDF-document, I’m not going to give you a complete
explanation of why these rules work and the underlying mechanisms and
views. You can find more information in the articles and the Starter Guide.
Here are the 4 rules:
Rule 1: Get The Right Liquids
Only drink water or tea (occasionally all black coffee) to stay hydrated and
cleanse your body from toxins, skip the ‘so called healthy’ energy drinks and
juices (study, study, study, study, study).
These studies indicate that sport drinks contain tons of hidden sugars. Some
sport drinks and juices even contain a fair amount of 10 teaspoons of table
sugar, just as much as in a can of Coke. Well if that isn’t unhealthy, I don’t
know what is. Considering this fact, it’ s clearly a waste of money and time.
Coffee however has shown to increase the energy expenditure up to 11% which
is beneficial to fat loss in addition to other benefits. But if you drink too much
your body will become dependent and stopping abruptly will lead to
withdrawal. Making ‘good old water’ still by far the best liquid.
Rule 2: Cut Refined Sugars, Dairy & Most Grains
Cut refined sugars, dairy and most grains to prevent inflammation, keep your
insulin levels in check to burn fat and testosterone levels high to build muscle
(study, study, study, source, study, source).
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This one is going to blow your mind, because not only do people who drink milk
not have stronger bones than people who don’t , they actually have more
fractures and weaker bones, a higher risk of cancer and a higher risk of heart
failure. More, milk has shown to trigger type 1 diabetes in children (1200% risk
increase) by turning the immune system against itself and the list goes on and
on…Most grains are no better, showing to increase gut inflammation and high
insulin responses (especially in refined forms). Refined sugars don’t need an
explanation. Say goodbye to milk and refined sugars and be selective with
grains. Read what your doctor isn’t telling you about milk for more information.
Rule 3: Maintain An 8 Hour Window
Eat all your food within an 8 hour window to optimize your digestion,
supercharge your recovery and testosterone and anti-fragilize your body
(study, study, study).
Essentially what these three studies state is that by adhering to an intermittent
fasting schedule you increase your testosterone by 180%, that a 24 hour fastcan increase growth hormone levels up to 2000% while at the same time
activating the cellular process which removes toxins from your body and starts
repairs. Doesn’t sound bad does it?
Rule 4: Experiment With Fastened Training
Don’t eat foods which spike your insulin levels before your training, becauseit’s beneficial to burning fat and staying ripped (study, study).
What this boils down to is that training in a fastened state has shown to be
more potent than training in a fed state. The main benefits are derived from an
improved tolerance of glucose (sugar), an increase in insulin sensitivity even
while on a suboptimal diet and a higher activation of fat handling cells.
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“Some people don’t
read, let alone
scientific studies. They
hardly know why they
eat food in the firstplace. And those are
the people who tell
you they know what
good nutrition is.”
Those were the 4 simple and highly controversial rules at least for most
people. Some of this information might feel like a lie since it challenges your
complete world view of healthy food.
It definitely felt that way for me, considering the fact that my favourite
breakfast early in the morning consisted of a cheese sandwich with a big glass
of milk for strong bones. In addition to that, before every training I made sure I
had a good meal for energy and a ‘healthy’ sports drink to stay hydrated during
my workouts. Wondering why you aren’t getting results? If your schedule is
similar you have your answer now.
I invite you to read through all the
articles and look at the research
methods and results. At first this
information might be a bit
overwhelming and you’ll probably need
to re-read it all before you can fully
grasp it. This is actually just the tip of the
iceberg, because things are far more
complex.
I’ll be honest, finding out about this
information felt like a slap in the face
for me and it probably feels the same for
you (Unless you like reading scientific
articles and don’t listen to people whodon’t know !@#$ about nutrition).
Just beware of people who say you ‘just have to eat a balanced diet’ or that
they have ‘a grandma or uncle who reached 90 while smoking and drinking
heavily’, because they are confusing the exceptional 3% of people with the
majority which consist of the other 97%. And even that exceptional 3% will
never get the results you want. At least now you know a bit more of the truth,
which should be well worth giving your nutritional ego a black eye (Sorry).
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More Diet Resources
All Your Need To Know About The Right Diet And
Habits To Build Muscle And Burn Fat Naturally
A comprehensive ebook about dieting and
working out
Looking for some fast answers? The BarBrother Starter Guide. A complete step-by-
step explanation for beginners. This ebook
contains a full body workout, mindset and diet
tips and it’s all for free.
Complete diet plan for gaining/maintaining or
losing weight
Want to have complete diet plans for any body
type and dieting goal? The Renegade Diet is
the one diet book that has changed my results
and those of my fellow Bar Brothers FOR EVER.
Not only will it blow your mind, but it will also
help you burn away that awful skinny fat while
at the same time build muscle naturally.
A complete guide with 350+ recipes for
healthy gains
Don’t have a clue what to cook other than rice
and chicken? I know how it feels. The Paleo
Recipe book is based upon foods our bodies
are actually designed to eat. You will get acomplete explanation of different recipes
including their nutritional value.
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Final Word
Just Before You Go
Running To Do The
Groceries
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“Always keep an
open mind, but
not so open that
your brains fall
out. That would
be kind of silly.”
Final Word
Just Before You Go Running To Do The Groceries
One final note: ‘Never follow any advice blindly and follow those who walk the
talk ’.
Always question everything, including my advice. I’m definitely not someone
who holds the gospel truth to anything, but I’m not going to recommend yousomething I don’t believe in 100% and haven’t been doing myself successfully.
As I mentioned in the introduction, there is a
gigantic ocean of dieting advice out there and
I’ve almost drowned a few times in that ocean
of complex and contradicting information to
be completely honest and the same will
happen to you as you embark on this journeyto optimal health and muscle growth.
Don’t say I didn’t warn you.
On the other hand it has given me and will
give you a lot of scientific insights into what
works and what doesn’t work (Just make sure
you learn how to swim or use this ebook as a life vest).
That being said, this meal plan will provide you with general rules which you
can use and upon which you can individualize your own meal plan if you wish
to do so.
No body is the same and nobody is the same, so feel free to individualize or
add/remove ingredients as you wish. The best diet is still the one that works
for you.
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“The only way to truly
find out if anything really
works is to try it out foryourself. And if you don’t
find out, you might
eventually pay the high
price of not knowing.”
Just like you I’m looking for better ways to develop myself, get more out of my
health and physical abilities and I’m improving and finding better ways every
day.
That’s why I recommend you to
make use of this information.
Don’t just leave this PDF in the
dust collecting part of your
pc/laptop/phone, where most
diet plans end up, because this
meal plan -if applied correctly
in combination with
calisthenics- will without a
doubt change your results
indefinitely.
IT WORKS and there is science
to back it up.
Still, it has probably left you with some ‘whys’.
That’s why I challenge you to read through the blog posts on this topic to find
out why this stuff works, why I recommend it to all my friends, students and
brothers and why they have been getting great results.
Now it’s your turn to get the results you deserve.
Beast Mode ON!
Questions, remarks, inspirational stories, errors or anything else which you
want to share? Make sure you send an e-mail to
[email protected] or leave a comment on the website. It
means a lot to me.
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Frequently
AskedQuestions
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Frequently Asked Questions
Q 1: I still want to enjoy life and have the food I like, do I really need to stick
to this to get results?
Of course you don’ t need to stick to this, but you will pay the price sooner or
later. Just don’t confuse healthy food with bad tasting food. Food act ually
becomes even better, because your taste improves as you shift to non-
processed foods. Due to the health benefits and better taste not only can youenjoy your food more, but also for a longer time. In addition, if you want to lose
either fat or build muscle, your hormonal system needs to be in balance and
that’s exactly what bad nutrition is detrimental to. In the end, I’m not here to
force you to do anything. It’s your body and your life, but the pr oof is in the
pudding. Experiment, it’s all about what works for you.
Q 2: I’ve been using dairy my entire life, should I really skip all the dairy
products?
Even though I’ve only mentioned a few studies, there are tons and tons more.
Just Google articles about milk and diabetes or cancer. Make sure you read
independent resources, because there are a lot of dairy companies who don’t
want you to know this. There are millions of dollars involved in the dairy
industry and for them their money is more important than the truth. I however
have not earned a single penny by handing you this free ebook, so I don’t have
a reason to lie to you, neither do the scientist who did independent studies do.
Basically, there is not a single reason why you should drink or consume dairy
products other than wanting to have an increased risk of illnesses such as:
cancer, acne, diabetes, arthritis and the list goes on and on. Stick to greens for
calcium instead. Then again, do what feels best for you.
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Q 3: I’ve always eaten bread and pasta and love my cereals for breakfast, I
really don’t want to stop eating those, what can I do?
I didn’t say it would be easy, but I can definitely say it will be worth it. In any
case what you want to start off with is by cutting the refined grains. These
grain products usually even have added sugars which make matters worse. The
issue with whole grains however, is that they have an inflammatory effect on
the gut and your immune system, specifically due to the lectins which seem like
your own proteins, but which your body can’t digest and therefore tries to get
rid of. In the process however, it also attacks itself. Some people are more
sensitive than others. More, you know the after dinner dip? That’s because notonly do grains have an inflammatory effect, they also raise your insulin levels
significantly, in the process causing an energy drop after you are done with
eating. So either you raise your insulin or you irritate your gut. Replace your
grains, with fruits, vegetables, nuts and seeds, it makes for a good breakfast.
But individualize and experiment. Find what works best for you.
Q 4: I really want to do this, but I don’t know if I have the discipline. Am I
allowed to cheat every now and then?
I’ll never be a teacher who is standing behind you and watching you to see if
you are doing your homework correctly. It’s all about doing what you want to
do. So again, of course you can cheat. It’s all about doing what works for you.
For some people the reward is a cheat meal, for other people the rewards are
purely in the results they have.
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“ Genes alone do not determine whether you are skinny, fat or
muscular. Genes alone do not determine whether you can or cannot
do a scorpion stand, pull up or push up. Genes function only by being
activated or expressed and the nutrition you choose to put into your
body plays a critical role in determining which genes, good or bad
you allow to be expressed.”
-
Richard Andoh
Get Starter Guide Start Your Workouts