8 Week Challenger

During these last 8 weeks I have actually focused on putting on some size. I told myself as long as I didn't see a noticeable fat % increase I would eat as much as I could possibly eat, so I could increase muscle mass at a fast rate. I actually ended up putting on 8 lbs of lean muscle. The only supplements that I used were Myogenix Aftershock Critical Mass, Myogenix Hypershock (new formula) and some BCAA's. This was an amazing stack and I highly recommend it for anyone looking for great energy/recovery. Here is the diet plan that I came up with. Each number represents 1 meal, so feel free to switch up meals however you would like. Make sure to keep the breakfast meals, lunch with lunch, and dinner with dinner. Timing is key so don't have lunch for breakfast and vise versa.

☛Breakfast☚

(Multi-Vitamin/Multi-Mineral)

1. 2 scoops protein / 1tblspn natural peanut butter / 1 bowl natural oatmeal with honey or cinnamon

2. 1whole wheat bagel / 4 turkey slices / 1 tblspn natural peanut butter

3. 6 egg whites / 1 whole egg / 1 bowl natural oatmeal with honey or cinnamon

☛Snack☚

(Serving of BCAA'S)

1. 20 - 30 almonds / apple

2. 5 egg whites / 1 whole egg

3. 1 scoop protein / 1 tblspn natural peanut butter

☛Lunch☚

1. 2 boneless skinless chicken breast / 1 cup rice pilaf / 1 cup almonds or cashews

2. 2 boneless skinless chicken breast / lettuce / 20 - 30 almonds / 5 egg whites / fat free dressing / fat free cheese / 1 cup fat free cottage cheese

3. 2 scoops protein / 2 tblspn natural peanut butter

4. 2 slices whole wheat bread / 1 grilled chicken breast / fat free cheese / 20 - 30 almonds / 1 cup fat free cottage cheese

5. 1 canned chicken / fat free mayo / fat free mustard / 1 - 2 servings whole wheat pita chips

6. 2 slices whole wheat bread / 1 canned tuna / fat free mayo / fat free mustard / 1 cup fat free cottage cheese

☛Snack☚

1. 1 cup fat free cottage cheese / 20 - 30 almonds

2. 1 scoop protein / 1 tblspn natural peanut butter

3. 20 - 30 almonds / apple

☛Dinner☚

1. 2 Grilled Salmon / 1 cup dark green veggies (broccoli,green beans,peas)

2. 2 Grilled chicken / 1 cup dark green veggies (broccoli,green beans,peas) / 1 cup brown rice or rice pilaf

3. 2 chopped up chicken breast / dark green salad / almonds & cashews / fat free cheese / fat free dressing

4. you can add sweet potato with any of that or any canned chicken or tuna with whole wheat pita chips

5. you can also add a protein shake with this meal

☛Before Bed☚

1. 1 1/2 scoop protein with water

Pre-workout

1. Apple with 30 almonds

2. half of whole wheat bagel and 1 tblspn natural peanut butter

3. protein shake

Post-workout

1. 1 cup white rice / protein shake or 2 cups skim milk

2. 2 slices white bread / protein shake or 2 cups skim milk

3. 2 cups of white wheat noodles / protein shake