Calories: +600–700 above maintenance
New Foods: Greek yogurt, pasta, ground beef, whole egg
Meal Example:
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Breakfast: 3 eggs, toast, banana, peanut butte
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Lunch: Chicken & rice with olive oil
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Snack: Trail mix + milk
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Dinner: Pasta + ground beef + avoc
Workout: Push/pull split (4x/week)
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Push: Bench press, overhead press, dips
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Pull: Deadlifts, rows, chin-ups
Tip: Drink your calories – smoothies and whole milk between mea
Whey protein
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Creatine (5g/day)
Multivitamin
Focus: Sleep 7–9 hours/night
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Workout: Progressive overload (increase weight or reps)
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Nutrition: Add night-time meal/snack (e.g., cottage cheese + nuts)
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Mental Game: Stay consistent even if weight fluctuates
“This is a process. Water, sodium, and digestion affect daily weight. Trust your weekly trend.”
Week 4: The Final Push – Strong Finish
Whey protein
-
Creatine (5g/day)
Multivitamin
Focus: Sleep 7–9 hours/night
Workout: Progressive overload (increase weight or reps)
Nutrition: Add night-time meal/snack (e.g., cottage cheese + nuts)
Mental Game: Stay consistent even if weight fluctuates
“This is a process. Water, sodium, and digestion affect daily weight. Trust your weekly trend.”
Week 4: The Final Push – Strong Finish