WEEK 1. Ave. Grams of Protein / Day Ave. Grams of Carbs / Day Ave. Grams of Fat / Day. Actual Macronutrients For The Week. Protein 29% Fats 29%

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1 WEEK Bulking Cutting BulkingDiets.Com CuttingDiets.Com Ave. Grams of Protein / Day Ave. Grams of Carbs / Day Ave. Grams of Fat / Day Ave. Calories / Day Actual Macronutrients For The Week Actual Week Calories,000,500,000,000 8,000,000,500,000 Fats 9% Protein 9% 0,000 6,000,500, Carbs %,000 8,000,000,980,857 Meal Summary Dinners Post Workout Monday Blue Cow Burger Tuesday Wednesday Thursday Friday Saturday Sunday Chicken & Sweet Potatoes Seared Scallops Jalapeño Pork Stew Sausage & White Beans Chicken & Club Sandwiches Broccoli & Beef Flat Bread Snack Ground Beef and Peanut Butter Toast Snack Almonds and Whole Wheat Pasta Bedtime Week # Plan # 05- M-000 Consuming raw or undercooked meats, poultry, seafood, shellfish, or eggs may increase your risk of food-borne illness. It is the user s responsibility to ensure that all food and meat is cooked thoroughly, regardless of recipe instructions. Copyright 05, Explosified Fitness Inc.

2 Grocery List Category Item UOM Price Staples Canned / Packaged Gatorade, Orange Powder 8 Tbsp $.68 Salt / Pepper Canned / Packaged Peanut Butter, All Natural Tbsp $.0 Oil, Olive Canned / Packaged Tomatoes, Diced (canned) 6 7 Oz $.6 Water Canned / Packaged Pasta, Whole Wheat (dry) 7 8 Cup $.80 Protein Powder, (5g) Canned / Packaged Couscous, Instant (dry) Cup $ 6.5 Salt Canned / Packaged Rice, Brown (dry) Cup $ 0. Cumin, Ground Canned / Packaged Beans, Cannellini 6 Oz $ 0.5 Mayonnaise, Low Fat Canned / Packaged Pizza Crust Mix 6 Oz $ 0.69 Rosemary Canned / Packaged Almonds, Non Salted 7 8 Oz $.08 Flour, Wheat Tomato, Medium Ea $ 0. Bread Crumbs Carrots Oz $ 0.06 Spinach Cup $.50 Onion, Medium Ea $ 0.5 Celery Stalk 8 6 Ea $ 0.6 Garlic, Chopped Clove Ea $ 0.0 Broccoli 8 6 Oz $ 0. Potatoes, Sweet (medium) Ea $ 0. Pea Pods (snow) 8 Oz $ 0.0 Peppers, Jalapeno (medium) Ea $ 0.0 Asparagus Stalk 8 6 Ea $ 0.7 Meat Chicken, Breast Oz $.80 Meat Beef, Ground (90/0) Oz $.96 Meat Scallops Oz $.0 Meat Pork, Tenderloin Oz $.0 Meat Turkey, Italian Sausage 6 Oz $ 0.69 Refrigerated / Frozen Cheese, Cottage (Low Fat) 6 Cup $.80 Refrigerated / Frozen Raspberries, Frozen 8 Cup $.0 Refrigerated / Frozen Milk, Almond 8 6 Cup $.9 Refrigerated / Frozen Cheese, Low Fat Feta 7 8 Oz $ 5.8 Refrigerated / Frozen Cheese, Blue (crumbled) Tbsp $ 0.7 Refrigerated / Frozen Juice, Orange Oz $ 0.07 Refrigerated / Frozen Cheese, Low Fat Mozzarella Oz $ 0.6 Bakery / Deli Bread, Whole Wheat (slice) 8 6 Ea $ 0.88 Bakery / Deli Prosciutto Oz $.00 Bakery / Deli Hamburger Buns, Whole Wheat Ea $ 0. Approximate Consumption Total $ 59.0 * Costs are the approximate cost you will consume as prepared per meal plan, actual costs will vary.

3 Snack Snack Monday Step Qty UOM Ingredient Directions / Ea Protein Powder, (5g) Tbsp Gatorade, Orange Powder Oz Water / Ea / Cup / Cup / Cup / / Tbsp Ea Celery Stalk Raspberries, Frozen Milk, Almond Spinach Peanut Butter, All Natural Protein Powder, (5g) Oz Ea Tbsp Beef, Ground (90/0) Bread, Whole Wheat (slice) Peanut Butter, All Natural Brown meat in skillet and drain off any excess fat. Toast Bread if desired. Spread the peanut butter amount from recipe, onto bread. / Tbsp Oz / Ea 5 Oz / Cup / Cup Oz Oil, Olive Chicken, Breast Garlic, Chopped Clove Tomatoes, Diced (canned) Pasta, Whole Wheat (dry) Spinach Cheese, Low Fat Feta Add in the tomatoes and cook for 0 minutes, reducing the heat to low. for minutes. Add garlic and cook for minute. / Oz Cup Almonds, Non Salted Pasta, Whole Wheat (dry) Eat and enjoy! Make per package directions. Oz Pinch / Tbsp / Ea /8 Ea / Cup / Tbsp Oz Pinch Beef, Ground (90/0) Salt / Pepper Cheese, Blue (crumbled) Hamburger Buns, Whole Wheat Onion, Medium Spinach Oil, Olive Broccoli Salt / Pepper Blue Cow Burger Preheat grill pan to medium-high heat. Form beef into patty. Season with salt and pepper. Put patty on the pan and cook for minutes. Flip and top with cheese. Cook for more minutes. Place burger patty on the bottom half of the bun. Top with sliced onion, spinach, and the other half of the bun. If more than bun is requested, split meat to complete another burger or half burger. Heat up the olive oil in a medium pan until hot. Add in the broccoli and sauté until bright green and tender. Add a pinch of salt and pepper. / Cup Cheese, Cottage (Low Fat) Daily Total Snack Calories 067 Total Fat 8g Protein 0g Nutrition Facts Calories 98 Total Fat g Protein 7g 9g 5g Calories 6 Total Fat g Protein 9g Calories 7 Total Fat 5g Protein g g Calories 9 Calories Total Fat 7g Total Fat g 7g Protein g Protein g Snack Dinner Bedtime Nutrition Facts Nutrition Facts Nutrition Facts 5g Calories 6 Total Fat g Protein g 8g Calories 6 Total Fat g Protein g g 5g

4 Snack Snack Tuesday Step Qty. UOM Ingredient Directions / Ea Protein Powder, (5g) Tbsp Gatorade, Orange Powder Oz Water / Ea Celery Stalk / Cup Raspberries, Frozen / Cup Milk, Almond / Cup Spinach / Tbsp Peanut Butter, All Natural / Ea Protein Powder, (5g) Oz Beef, Ground (90/0) Ea Bread, Whole Wheat (slice) Tbsp Peanut Butter, All Natural / Tbsp Oil, Olive Oz Chicken, Breast / Ea Garlic, Chopped Clove 5 Oz Tomatoes, Diced (canned) / Cup Pasta, Whole Wheat (dry) / Cup Spinach Oz Cheese, Low Fat Feta Oz Almonds, Non Salted / Cup Pasta, Whole Wheat (dry) Brown meat in skillet and drain off any excess fat. Toast Bread if desired. Spread the peanut butter amount from recipe, onto bread. for minutes. Add garlic and cook for minute. Add in the tomatoes and cook for 0 minutes, reducing the heat to low. Eat and enjoy! Make per package directions. / Ea Potatoes, Sweet (medium) / Tsp Salt Pinch Salt / Pepper / Tbsp Oil, Olive Oz Chicken, Breast / Ea Onion, Medium / Tbsp Rosemary Pinch Salt / Pepper Chicken & Sweet Potatoes Peel sweet potatoes and cut into -inch pieces. Place in a pot and add enough water to cover. Bring to a boil and add salt. Reduce heat and simmer for -6 minutes. Drain potatoes but leave a small amount of water. Return potatoes to the pot then mash. Heat oil in a skillet and place over medium heat. Season chicken with salt and pepper. Cook for 7-8 minutes per side or until golden brown. Transfer to plate. Slice onions into thin rings and roughly chop rosemary then add into the same skillet, along with salt and pepper. Sauté for - minutes. 5 Serve chicken with the mashed potatoes and top with the onion mixture. / Cup Cheese, Cottage (Low Fat) Daily Total Snack Calories 905 Calories 6 Calories 9 Calories Total Fat 58g Total Fat g Total Fat 7g Total Fat g 0g g 7g g Protein g Protein 9g Protein g Protein g Snack Dinner Bedtime Calories 98 Calories 7 Calories 99 Calories 6 Total Fat g Total Fat 5g Total Fat 9g Total Fat g 5g 5g 6g 5g Protein 7g Protein g Protein 9g Protein g

5 Snack Snack Wednesday Step Qty. UOM Ingredient Directions / Ea Protein Powder, (5g) Tbsp Gatorade, Orange Powder Oz Water / Ea Celery Stalk / Cup Raspberries, Frozen / Cup Milk, Almond / Cup Spinach / Tbsp Peanut Butter, All Natural / Ea Protein Powder, (5g) Oz Beef, Ground (90/0) Ea Bread, Whole Wheat (slice) Tbsp Peanut Butter, All Natural / Tbsp Oil, Olive Oz Chicken, Breast / Ea Garlic, Chopped Clove 5 Oz Tomatoes, Diced (canned) / Cup Pasta, Whole Wheat (dry) / Cup Spinach Oz Cheese, Low Fat Feta Oz Almonds, Non Salted / Cup Pasta, Whole Wheat (dry) / Cup Couscous, Instant (dry) / Tsp Oil, Olive 5 Oz Scallops Pinch Salt / Pepper / Tsp Oil, Olive Oz Pea Pods (snow) Pinch Salt / Pepper Brown meat in skillet and drain off any excess fat. Toast Bread if desired. Spread the peanut butter amount from recipe, onto bread. for minutes. Add garlic and cook for minute. Add in the tomatoes and cook for 0 minutes, reducing the heat to low. Eat and enjoy! Make per package directions. Cook the couscous according to package directions. Seared Scallops Heat oil in a skillet over medium-high heat. Pat scallops dry and season with salt and pepper. Cook for - minutes per side. Transfer to a plate. Wipe out the skillet. Heat oil in the skillet over medium-high heat. Add the snow peas, salt, and pepper and cook for about minutes. Serve with the scallops and couscous. / Cup Cheese, Cottage (Low Fat) Daily Total Snack Calories 979 Calories 6 Calories 9 Calories Total Fat 56g Total Fat g Total Fat 7g Total Fat g g g 7g g Protein 56g Protein 9g Protein g Protein g Snack Dinner Bedtime Serving Size: As 0 Prepared Serving Size: As 0 Prepared Serving Size: As 0 Prepared Serving Size: As 0 Prepared Calories 98 Calories 7 Calories 7 Calories 6 Total Fat g Total Fat 5g Total Fat 7g Total Fat g 5g 5g 8g 5g Protein 7g Protein g Protein 0g Protein g

6 Snack Snack Thursday Step Qty. UOM Ingredient Directions / Ea Protein Powder, (5g) Tbsp Gatorade, Orange Powder Oz Water / Ea Celery Stalk / Cup Raspberries, Frozen / Cup Milk, Almond / Cup Spinach / Tbsp Peanut Butter, All Natural / Ea Protein Powder, (5g) Oz Beef, Ground (90/0) Ea Bread, Whole Wheat (slice) Tbsp Peanut Butter, All Natural / Tbsp Oil, Olive Oz Chicken, Breast / Ea Garlic, Chopped Clove 5 Oz Tomatoes, Diced (canned) / Cup Pasta, Whole Wheat (dry) / Cup Spinach Oz Cheese, Low Fat Feta Oz Almonds, Non Salted / Cup Pasta, Whole Wheat (dry) Brown meat in skillet and drain off any excess fat. Toast Bread if desired. Spread the peanut butter amount from recipe, onto bread. for minutes. Add garlic and cook for minute. Add in the tomatoes and cook for 0 minutes, reducing the heat to low. Eat and enjoy! Make per package directions. / Tsp Oil, Olive 5 Oz Pork, Tenderloin / Tsp Cumin, Ground Pinch Salt / Pepper / Tsp Flour, Wheat / Tsp Oil, Olive / Tbsp Juice, Orange Oz Tomatoes, Diced (canned) Ea Garlic, Chopped Clove / Ea Peppers, Jalapeno (medium) / Cup Water / Cup Rice, Brown (dry) Jalapeño Pork Stew Cut pork into / inch pieces. Season with cumin, salt, and pepper. Heat oil in an oven-safe pot over medium-high heat. Cook pork for 6-8 minutes. Set aside. Add the flour and oil to the pot and cook for minute. Add the orange juice, tomatoes, garlic, jalapenos, and water. Bring to a boil then add the pork back in. Transfer pot to an oven preheated to 5 F for 0 minutes. Meanwhile, cook rice according to package directions. Serve with the stew. / Cup Cheese, Cottage (Low Fat) Daily Total Snack Calories 00 Calories 6 Calories 9 Calories Total Fat 60g Total Fat g Total Fat 7g Total Fat g 7g g 7g g Protein 50g Protein 9g Protein g Protein g Snack Dinner Bedtime Serving Size: As 0 Prepared Serving Size: As 0 Prepared Serving Size: As 0 Prepared Serving Size: As 0 Prepared Calories 98 Calories 7 Calories 0 Calories 6 Total Fat g Total Fat 5g Total Fat g Total Fat g 5g 5g g 5g Protein 7g Protein g Protein g Protein g

7 Snack Snack Friday Step Qty. UOM Ingredient Directions / Ea Protein Powder, (5g) Tbsp Gatorade, Orange Powder Oz Water / Ea Celery Stalk / Cup Raspberries, Frozen / Cup Milk, Almond / Cup Spinach / Tbsp Peanut Butter, All Natural / Ea Protein Powder, (5g) Oz Beef, Ground (90/0) Ea Bread, Whole Wheat (slice) Tbsp Peanut Butter, All Natural / Tbsp Oil, Olive Oz Chicken, Breast / Ea Garlic, Chopped Clove 5 Oz Tomatoes, Diced (canned) / Cup Pasta, Whole Wheat (dry) / Cup Spinach Oz Cheese, Low Fat Feta Oz Almonds, Non Salted / Cup Pasta, Whole Wheat (dry) / Tsp Oil, Olive Oz Turkey, Italian Sausage Oz Carrots / Ea Garlic, Chopped Clove / Cup Spinach 6 Oz Beans, Cannellini / Tsp Water Pinch Salt / Pepper / Tbsp Oil, Olive / Tbsp Bread Crumbs Brown meat in skillet and drain off any excess fat. Toast Bread if desired. Spread the peanut butter amount from recipe, onto bread. for minutes. Add garlic and cook for minute. Add in the tomatoes and cook for 0 minutes, reducing the heat to low. Eat and enjoy! Make per package directions. Sausage & White Beans Heat oil in an ovenproof skillet over medium-high heat. Add the sausage and cook for 5-6 minutes. Transfer to a plate. Add diced carrots and garlic into the pan and cook for minute. Add the spinach and cook for - minutes. Add the beans, water, salt, and pepper. Nestle the sausages in the beans and bring to a boil. In a bowl, mix bread crumbs and oil. Sprinkle on top of the sausage mixture. Transfer skillet to an oven preheated to 00 F. Bake for 5-0 minutes / Cup Cheese, Cottage (Low Fat) Daily Total Snack Calories 988 Calories 6 Calories 9 Calories Total Fat 67g Total Fat g Total Fat 7g Total Fat g 07g g 7g g Protein 0g Protein 9g Protein g Protein g Snack Dinner Bedtime Serving Size: As 0 Prepared Serving Size: As 0 Prepared Serving Size: As 0 Prepared Serving Size: As 0 Prepared Calories 98 Calories 7 Calories 8 Calories 6 Total Fat g Total Fat 5g Total Fat 7g Total Fat g 5g 5g g 5g Protein 7g Protein g Protein g Protein g

8 Snack Snack Saturday Step Qty. UOM Ingredient Directions / Ea Protein Powder, (5g) Tbsp Gatorade, Orange Powder Oz Water / Ea Celery Stalk / Cup Raspberries, Frozen / Cup Milk, Almond / Cup Spinach / Tbsp Peanut Butter, All Natural / Ea Protein Powder, (5g) Oz Beef, Ground (90/0) Ea Bread, Whole Wheat (slice) Tbsp Peanut Butter, All Natural / Tbsp Oil, Olive Oz Chicken, Breast / Ea Garlic, Chopped Clove 5 Oz Tomatoes, Diced (canned) / Cup Pasta, Whole Wheat (dry) / Cup Spinach Oz Cheese, Low Fat Feta Oz Almonds, Non Salted / Cup Pasta, Whole Wheat (dry) Brown meat in skillet and drain off any excess fat. Toast Bread if desired. Spread the peanut butter amount from recipe, onto bread. for minutes. Add garlic and cook for minute. Add in the tomatoes and cook for 0 minutes, reducing the heat to low. Eat and enjoy! Make per package directions. Oz Prosciutto Oz Chicken, Breast Pinch Salt / Pepper / Tsp Oil, Olive Ea Bread, Whole Wheat (slice) / Tbsp Mayonnaise, Low Fat / Ea Tomato, Medium / Cup Spinach Ea Asparagus Stalk 5 Pinch Salt / Pepper 5 Chicken & Club Sandwiches Place prosciutto in a single layer on a rimmed baking sheet and bake in an oven preheated to 00 F for 8-0 minutes. Season chicken with salt and pepper. Heat oil in a pan over medium-high heat. Cook chicken for - minutes per side or until golden brown. Add cooked chicken, prosciutto, sliced tomato, and spinach to bottom slice of bread. Spread Mayonnaise to other piece and top. Fill a medium pot with two inches of water and bring to a boil. Cut or break the stalk ends of the asparagus off. Once water is boiling, add the asparagus and boil for five minutes. Remove and season with salt and pepper. / Cup Cheese, Cottage (Low Fat) Daily Total Snack Calories 889 Calories 6 Calories 9 Calories Total Fat 59g Total Fat g Total Fat 7g Total Fat g 99g g 7g g Protein g Protein 9g Protein g Protein g Snack Dinner Bedtime Serving Size: As 0 Prepared Serving Size: As 0 Prepared Serving Size: As 0 Prepared Serving Size: As 0 Prepared Calories 98 Calories 7 Calories 8 Calories 6 Total Fat g Total Fat 5g Total Fat 0g Total Fat g 5g 5g g 5g Protein 7g Protein g Protein 5g Protein g

9 Snack Snack Sunday Step Qty. UOM Ingredient Directions / Ea Protein Powder, (5g) Tbsp Gatorade, Orange Powder Oz Water / Ea Celery Stalk / Cup Raspberries, Frozen / Cup Milk, Almond / Cup Spinach / Tbsp Peanut Butter, All Natural / Ea Protein Powder, (5g) Oz Beef, Ground (90/0) Ea Bread, Whole Wheat (slice) Tbsp Peanut Butter, All Natural / Tbsp Oil, Olive Oz Chicken, Breast / Ea Garlic, Chopped Clove 5 Oz Tomatoes, Diced (canned) / Cup Pasta, Whole Wheat (dry) / Cup Spinach Oz Cheese, Low Fat Feta Oz Almonds, Non Salted / Cup Pasta, Whole Wheat (dry) / Tsp Oil, Olive Oz Beef, Ground (90/0) Oz Pizza Crust Mix Oz Broccoli /8 Ea Onion, Medium Oz Cheese, Low Fat Mozzarella Pinch Salt / Pepper Brown meat in skillet and drain off any excess fat. Toast Bread if desired. Spread the peanut butter amount from recipe, onto bread. for minutes. Add garlic and cook for minute. Add in the tomatoes and cook for 0 minutes, reducing the heat to low. Eat and enjoy! Make per package directions. Broccoli & Beef Flat Bread Heat oil in a skillet over medium-high heat. Add the beef and cook for - minutes, or until it's no longer pink. Meanwhile, cook pizza crust according to package directions. Top the dough with the beef, broccoli, sliced onion, and grated cheese. Season with salt and pepper. Bake in an oven preheated to 5 F for 0-5 minutes. / Cup Cheese, Cottage (Low Fat) Daily Total Snack Calories 07 Calories 6 Calories 9 Calories Total Fat 66g Total Fat g Total Fat 7g Total Fat g 9g g 7g g Protein 6g Protein 9g Protein g Protein g Snack Dinner Bedtime Serving Size: As 0 Prepared Serving Size: As 0 Prepared Serving Size: As 0 Prepared Serving Size: As 0 Prepared Calories 98 Calories 7 Calories Calories 6 Total Fat g Total Fat 5g Total Fat 7g Total Fat g 5g 5g g 5g Protein 7g Protein g Protein g Protein g

10 Sub Substitutions Note: If you do not want to consume high GI carbs on non-workout days, please feel free to substitute any Post Workout meal, with the below meal. This will keep your calorie target and macronutrient ratio in sync with the rest of your meal plan. None of the below substitutions are documented in the meal plan grocery list. 5 Oz Yams (sweet potatoes) / Ea Protein Powder, (5g) 9 Oz Water Yams and Protein Shake Pierce the sweet potato skin 5 or 6 times, then place on a microwaveable plate, and cook on high for 5-8 minutes. Rotate, halfway through. This is separate, do not mix with the Yams. Mix the protein and the water in a shaker, and shake until smooth. Earn Money By Referring Us! If you refer us we will pay you! It s that simple. Just tell your friends, coworkers or buddies in the gym about our Bulking and Cutting Community. The best part of this is, you can refer as many people as you want! You will get $ for each new member you refer that signs up for a yearly membership, and $ for each new member that signs up for a monthly membership! Just have them put down your username in the how did you hear about us section of the sign-up form when they join!