12/29 To 1/4 Meal Plan BulkingDiets.Com

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1 /9 To /4 Meal Plan BulkingDiets.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 4,,5,, 8, 4,,5, Fats % Protein 9%, 6,,5,, 5 Carbs 4% 8, 4,,78 6,469 Meal Summary Dinners Post Workout Monday Very Sloppy Joe Tuesday Wednesday Spicy Turkey Chili Chicken Kabobs Snack Thursday Lemon Parsley Chicken Friday Saturday Sunday Beef Chop Suey Poached Salmon Turkey Meatloaf Snack Bedtime Week # Plan # 5- M-8 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 4, Explosified Fitness Inc.

2 Grocery List Category Item UOM Price Staples Canned / Packaged Salsa Oz $.56 Salt / Pepper Canned / Packaged Broth, Beef, Low Sodium 4 Cup $. Oil, Olive Canned / Packaged Chili Seasoning, Packet 4 Tbsp $. Lemon Juice Canned / Packaged Gatorade, Orange Powder Tbsp $. Pepper, Ground Canned / Packaged Peanut Butter, All Natural 44 Tbsp $. Garlic Powder Canned / Packaged Tortilla Shell, Whole Wheat 44 Ea $ 4.8 Water Canned / Packaged Tomatoes, Stewed 4 Oz $.7 Protein, Casein (4g) Canned / Packaged Tomato Sauce 6 4 Oz $. Bread Crumbs Canned / Packaged Green Chilies 4 Oz $.9 Mayonnaise, Low Fat Canned / Packaged Broth, Chicken, Low Sodium 6 Cup $.9 Oregano, Ground Canned / Packaged Couscous, Instant (dry) 4 Cup $ 6.5 Flaxseed, Oil Canned / Packaged Water Chestnuts, Canned 4 48 Oz $. Chili Powder Canned / Packaged Oatmeal, Rolled Oats 4 Cup $.7 Basil, Ground Canned / Packaged Lipton "Cup A Soup" Veg. 4 Ea $. Protein Powder, (5g) Canned / Packaged Almonds, Non Salted Oz $ 6.6 Fruit Preserve, Strawberry Canned / Packaged Rice, Brown Cup $.6 Ice Cubes Garlic, Chopped Clove 6 4 Ea $.48 Ketchup Onion, Medium Ea $.6 Vinegar, Apple Cider Carrots 4 48 Oz $.7 Mustard, Yellow Tomato, Medium Ea $. Worcestershire Sauce Lettuce, Romaine, Shredded 44 Cup $ 4.4 Black Pepper, Ground Mushrooms, Sliced 6 5 Oz $. Wine, White Asparagus Stalk Ea $.6 Soy Sauce Bell Pepper, Red 4 8 Ea $. Sour Cream, Fat Free Broccoli 4 8 Cup $.54 Mushrooms, Whole 6 Cup $.4 Cabbage, Shredded 6 Cup $.65 Celery Stalk 4 8 Ea $.8 Bean Sprouts 4 Cup $.75 Cucumber, Medium 4 Ea $.9 Avocado Ea $.4 Meat Turkey, Ground 6 64 Oz $.5 Meat Beef, Eye of Round Oz $.6 Meat Turkey, Breast 6 Oz $. Meat Chicken, Breast 4 84 Oz $.99 Meat Salmon Oz $.5 Refrigerated / Frozen Milk, Unsweetened Almond 44 Cup $ 4.4 Refrigerated / Frozen Strawberries, Frozen 44 Cup $ 8.8 Refrigerated / Frozen Bacon, Turkey (slice) 4 84 Ea $.7 Refrigerated / Frozen Egg, Whites 6 Ea $. Refrigerated / Frozen Yogurt, Non Fat, Any Flavor Oz $ 9. Bakery / Deli Hamburger Buns, Whole Wheat 4 8 Ea $.48 Approximate Consumption Total $.59 * Costs are the approximate cost you will consume as prepared per meal plan, actual costs will vary.

3 Snack Snack / Ea 5 / Tbsp Oz Protein Powder, (5g) Gatorade, Orange Powder Water Monday Step Qty UOM Ingredient Directions / Cup / Tbsp / Tbsp / Cup / Ea /4 Cup Milk, Unsweetened Almond Fruit Preserve, Strawberry Peanut Butter, All Natural Strawberries, Frozen Protein Powder, (5g) Ice Cubes Mix all ingredients in a blender until smooth. Oz Ea Yogurt, Non Fat, Any Flavor Avocado Eat and enjoy! No preparation needed. Tbsp / Ea Ea /4 / Oz Ea Cup Mayonnaise, Low Fat Tortilla Shell, Whole Wheat Bacon, Turkey (slice) Turkey, Breast Tomato, Medium Lettuce, Romaine, Shredded Smear the mayo on the tortilla. Cut turkey into cubes, then fully cook it with the bacon. Oz Cup Almonds, Non Salted Rice, Brown Eat and enjoy! Make per package directions. 7 Oz /4 / / Oz Pinch Cup Tbsp Tbsp / Tsp / Tbsp Pinch / Ea 4 9 Ea 5 Pinch Turkey, Ground Mushrooms, Sliced Garlic Powder Ketchup Vinegar, Apple Cider Mustard, Yellow Chili Powder Worcestershire Sauce Black Pepper, Ground Hamburger Buns, Whole Wheat Asparagus Stalk Salt / Pepper 4 5 Very Sloppy Joe Coat a large skillet with cooking spray and place over medium heat until hot. Add the turkey and mushrooms; cook for minutes, stirring to break up the meat. Add the garlic powder. Reduce the heat to low and cook for minutes. Stir in the ketchup, vinegar, mustard, chili powder, and worcestershire. Continue cooking over low heat for 5 to minutes, stirring occasionally. Season with pepper. Spoon the mixture over the bun bottoms and add the tops. 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. / Ea 4 Oz / Tbsp Protein, Casein (4g) Water Flaxseed, Oil Daily Total Snack Serving Size: Calories 657 Total Fat 8g Protein 54g Nutrition Facts Serving Size: Calories 4 Total Fat g Protein g As Prepared 7g As Prepared 5g Serving Size: Calories 496 Total Fat g Protein 8g 8g Calories 564 Calories 47 Total Fat 9g Total Fat g 5g Protein 45g Protein 8g Snack Dinner Bedtime Nutrition Facts Nutrition Facts Nutrition Facts As Prepared Serving Size: Calories 77 Total Fat g Protein g As Prepared g Calories 655 Total Fat g Protein 5g 67g Calories 65 Total Fat g Protein 6g 4g 5g

4 Snack Snack Tuesday / Ea Protein Powder, (5g) 5 / Tbsp Gatorade, Orange Powder Oz Water / Cup Milk, Unsweetened Almond / Tbsp Fruit Preserve, Strawberry / Tbsp Peanut Butter, All Natural / Cup Strawberries, Frozen / Ea Protein Powder, (5g) /4 Cup Ice Cubes Mix all ingredients in a blender until smooth. Oz Yogurt, Non Fat, Any Flavor Ea Avocado No preparation needed. Eat and enjoy! Tbsp Mayonnaise, Low Fat / Ea Tortilla Shell, Whole Wheat Ea Bacon, Turkey (slice) Oz Turkey, Breast /4 Ea Tomato, Medium / Cup Lettuce, Romaine, Shredded Oz Almonds, Non Salted Cup Rice, Brown Oz Chicken, Breast 9 Oz Turkey, Breast Oz Tomatoes, Stewed 6 Oz Tomato Sauce Oz Green Chilies /4 Ea Onion, Medium / Tbsp Chili Seasoning, Packet Pinch Salt / Pepper Smear the mayo on the tortilla. Cut turkey into cubes, then fully cook it with the bacon. Eat and enjoy! Make per package directions. Spicy Turkey Chili Cut up chicken, turkey breast and onion, then combine all ingredients in a large sauce pan. Simmer for -6 minutes. / Ea Protein, Casein (4g) 4 Oz Water / Tbsp Flaxseed, Oil Daily Total Snack Calories 555 Calories 496 Calories 564 Calories 47 Total Fat 9g Total Fat g Total Fat 9g Total Fat g 5g 8g 5g 4g Protein 69g Protein 8g Protein 45g Protein 8g Snack Dinner Bedtime Calories 4 Calories 77 Calories 55 Calories 65 Total Fat g Total Fat g Total Fat g Total Fat g 5g g 44g 5g Protein g Protein g Protein 68g Protein 6g

5 Snack Snack Wednesday / Ea Protein Powder, (5g) 5 / Tbsp Gatorade, Orange Powder Oz Water / Cup Milk, Unsweetened Almond / Tbsp Fruit Preserve, Strawberry / Tbsp Peanut Butter, All Natural / Cup Strawberries, Frozen / Ea Protein Powder, (5g) /4 Cup Ice Cubes Mix all ingredients in a blender until smooth. Oz Yogurt, Non Fat, Any Flavor Ea Avocado No preparation needed. Eat and enjoy! Tbsp Mayonnaise, Low Fat / Ea Tortilla Shell, Whole Wheat Ea Bacon, Turkey (slice) Oz Turkey, Breast /4 Ea Tomato, Medium / Cup Lettuce, Romaine, Shredded Oz Almonds, Non Salted Cup Rice, Brown Tbsp Oil, Olive /4 Cup Broth, Chicken, Low Sodium Tbsp Vinegar, Apple Cider / Tsp Basil, Ground / Tsp Oregano, Ground Ea Garlic, Chopped Clove 9 Oz Chicken, Breast / Ea Bell Pepper, Red / Cup Broccoli Cup Mushrooms, Whole / Ea Tomato, Medium Smear the mayo on the tortilla. Cut turkey into cubes, then fully cook it with the bacon. Eat and enjoy! Make per package directions. Chicken Kabobs Combine oil, chicken broth, vinegar, basil, oregano, and garlic in baking dish to create a marinade. Prepare eight skewer kabobs. On each skewer, place chicken, bell pepper, broccoli, mushroom, and tomato chunks. Place skewers in marinade and brush to cover. 4 Tightly seal with foil and bake in preheated 5 F oven for minutes. 5 Remove from foil and continue baking for -5 more minutes. / Ea Protein, Casein (4g) 4 Oz Water / Tbsp Flaxseed, Oil Daily Total Snack Calories 78 Calories 496 Calories 564 Calories 47 Total Fat 4g Total Fat g Total Fat 9g Total Fat g 5g 8g 5g 4g Protein 76g Protein 8g Protein 45g Protein 8g Snack Dinner Bedtime Calories 4 Calories 77 Calories 778 Calories 65 Total Fat g Total Fat g Total Fat 4g Total Fat g 5g g 4g 5g Protein g Protein g Protein 74g Protein 6g

6 Snack Snack Thursday / Ea Protein Powder, (5g) 5 / Tbsp Gatorade, Orange Powder Oz Water / Cup Milk, Unsweetened Almond / Tbsp Fruit Preserve, Strawberry / Tbsp Peanut Butter, All Natural / Cup Strawberries, Frozen / Ea Protein Powder, (5g) /4 Cup Ice Cubes Mix all ingredients in a blender until smooth. Oz Yogurt, Non Fat, Any Flavor Ea Avocado No preparation needed. Eat and enjoy! Tbsp Mayonnaise, Low Fat / Ea Tortilla Shell, Whole Wheat Ea Bacon, Turkey (slice) Oz Turkey, Breast /4 Ea Tomato, Medium / Cup Lettuce, Romaine, Shredded Oz Almonds, Non Salted Cup Rice, Brown / Tbsp Wine, White / Tbsp Lemon Juice / Ea Garlic, Chopped Clove 9 Oz Chicken, Breast Tbsp Bread Crumbs / Tbsp Oil, Olive 5 /4 Cup Couscous, Instant (dry) Smear the mayo on the tortilla. Cut turkey into cubes, then fully cook it with the bacon. Eat and enjoy! Make per package directions. Lemon Parsley Chicken In a measuring cup, combine wine, lemon juice and garlic. Pound each breast until /4 inch thick, and lightly coat with bread crumbs. Heat olive oil in a large skillet and brown chicken for 5 minutes on each side. 4 Stir wine mixture and pour over chicken in skillet. Let simmer for 5 minutes. 5 Prepare couscous per package instructions. / Ea Protein, Casein (4g) 4 Oz Water / Tbsp Flaxseed, Oil Daily Total Snack Calories 4 Calories 496 Calories 564 Calories 47 Total Fat 5g Total Fat g Total Fat 9g Total Fat g 45g 8g 5g 4g Protein 79g Protein 8g Protein 45g Protein 8g Snack Dinner Bedtime Calories 4 Calories 77 Calories Calories 65 Total Fat g Total Fat g Total Fat 7g Total Fat g 5g g 9g 5g Protein g Protein g Protein 77g Protein 6g

7 Snack Snack Friday / Ea Protein Powder, (5g) 5 / Tbsp Gatorade, Orange Powder Oz Water / Cup Milk, Unsweetened Almond / Tbsp Fruit Preserve, Strawberry / Tbsp Peanut Butter, All Natural / Cup Strawberries, Frozen / Ea Protein Powder, (5g) /4 Cup Ice Cubes Mix all ingredients in a blender until smooth. Oz Yogurt, Non Fat, Any Flavor Ea Avocado No preparation needed. Eat and enjoy! Tbsp Mayonnaise, Low Fat / Ea Tortilla Shell, Whole Wheat Ea Bacon, Turkey (slice) Oz Turkey, Breast /4 Ea Tomato, Medium / Cup Lettuce, Romaine, Shredded Oz Almonds, Non Salted Cup Rice, Brown 9 Oz Beef, Eye of Round /4 Tsp Oil, Olive /4 Cup Cabbage, Shredded / Ea Celery Stalk / Cup Mushrooms, Sliced / Cup Water Chestnuts, Canned Cup Bean Sprouts /4 Ea Onion, Medium / Tbsp Oil, Olive / Tbsp Vinegar, Apple Cider 4 /4 Cup Broth, Beef, Low Sodium 4 / Tbsp Soy Sauce Smear the mayo on the tortilla. Cut turkey into cubes, then fully cook it with the bacon. Eat and enjoy! Make per package directions. Place the olive oil and beef in a non-stick pan and cook until beef is done. Chop the cabbage, celery, onions, and mushrooms. Beef Chop Suey While the beef is cooking, add olive oil to another pan and add cabbage, celery, mushrooms, water chestnuts, soybean sprouts, vinegar and onion. 4 Cook until entire mixture is hot, then add soy sauce, beef broth and cooked beef. 5 Cook for 7 minutes to blend flavors. / Ea Protein, Casein (4g) 4 Oz Water / Tbsp Flaxseed, Oil Daily Total Snack Calories 45 Calories 496 Calories 564 Calories 47 Total Fat 9g Total Fat g Total Fat 9g Total Fat g 4g 8g 5g 4g Protein g Protein 8g Protein 45g Protein 8g Snack Dinner Bedtime Calories 4 Calories 77 Calories 4 Calories 65 Total Fat g Total Fat g Total Fat g Total Fat g 5g g g 5g Protein g Protein g Protein 99g Protein 6g

8 Snack Snack Saturday / Ea Protein Powder, (5g) 5 / Tbsp Gatorade, Orange Powder Oz Water / Cup Milk, Unsweetened Almond / Tbsp Fruit Preserve, Strawberry / Tbsp Peanut Butter, All Natural / Cup Strawberries, Frozen / Ea Protein Powder, (5g) /4 Cup Ice Cubes Mix all ingredients in a blender until smooth. Oz Yogurt, Non Fat, Any Flavor Ea Avocado No preparation needed. Eat and enjoy! Tbsp Mayonnaise, Low Fat / Ea Tortilla Shell, Whole Wheat Ea Bacon, Turkey (slice) Oz Turkey, Breast /4 Ea Tomato, Medium / Cup Lettuce, Romaine, Shredded Oz Almonds, Non Salted Cup Rice, Brown 7 Oz Salmon / Tbsp Lemon Juice / Cup Carrots /4 Ea Onion, Medium /4 Ea Garlic, Chopped Clove Pinch Salt / Pepper 4 /4 Ea Onion, Medium 4 /4 Ea Cucumber, Medium 4 Oz Sour Cream, Fat Free Smear the mayo on the tortilla. Cut turkey into cubes, then fully cook it with the bacon. Eat and enjoy! Make per package directions. Arrange salmon in a large skillet, and pour the lemon juice over it. Poached Salmon Fill the skillet with in of water, then add sliced carrot, sliced onion, garlic, and salt / pepper. Bring to boil, then reduce heat and cover. Let simmer for minutes, or until the salmon flakes easily with a fork. 4 Mix peeled, chopped cucumber with onion and sour cream and use as a dipping sauce. 5 Serve with carrots on the side. / Ea Protein, Casein (4g) 4 Oz Water / Tbsp Flaxseed, Oil Daily Total Snack Calories 67 Calories 496 Calories 564 Calories 47 Total Fat 4g Total Fat g Total Fat 9g Total Fat g 55g 8g 5g 4g Protein 48g Protein 8g Protein 45g Protein 8g Snack Dinner Bedtime Calories 4 Calories 77 Calories 67 Calories 65 Total Fat g Total Fat g Total Fat g Total Fat g 5g g 48g 5g Protein g Protein g Protein 46g Protein 6g

9 Snack Snack Sunday / Ea Protein Powder, (5g) 5 / Tbsp Gatorade, Orange Powder Oz Water / Cup Milk, Unsweetened Almond / Tbsp Fruit Preserve, Strawberry / Tbsp Peanut Butter, All Natural / Cup Strawberries, Frozen / Ea Protein Powder, (5g) /4 Cup Ice Cubes Mix all ingredients in a blender until smooth. Oz Yogurt, Non Fat, Any Flavor Ea Avocado No preparation needed. Eat and enjoy! Tbsp Mayonnaise, Low Fat / Ea Tortilla Shell, Whole Wheat Ea Bacon, Turkey (slice) Oz Turkey, Breast /4 Ea Tomato, Medium / Cup Lettuce, Romaine, Shredded Oz Almonds, Non Salted Cup Rice, Brown Ea Egg, Whites /4 Tsp Garlic Powder Oz Oatmeal, Rolled Oats Ea Onion, Medium Pinch Pepper, Ground 4 Oz Salsa 9 Oz Turkey, Ground /4 Ea Lipton "Cup A Soup" Veg. /4 Cup Ketchup Smear the mayo on the tortilla. Cut turkey into cubes, then fully cook it with the bacon. Eat and enjoy! Make per package directions. Turkey Meatloaf Mix all ingredients except ketchup in a blender. Place in meatloaf pan and cover the top with ketchup. Bake in pre-heated oven at 5 F for 6-9 minutes. / Ea Protein, Casein (4g) 4 Oz Water / Tbsp Flaxseed, Oil Daily Total Snack Calories 767 Calories 496 Calories 564 Calories 47 Total Fat g Total Fat g Total Fat 9g Total Fat g 75g 8g 5g 4g Protein 69g Protein 8g Protein 45g Protein 8g Snack Dinner Bedtime Calories 4 Calories 77 Calories 765 Calories 65 Total Fat g Total Fat g Total Fat 4g Total Fat g 5g g 69g 5g Protein g Protein g Protein 68g Protein 6g

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. 8 Oz Yams (sweet potatoes) / Ea Protein Powder, (5g) 7 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. Mix the protein and the water in a shaker, and shake until smooth. To Get Awesome Tips, Tricks, and Advice on Building Mass, Please "Like" our Facebook Page and "Follow" Us On Twitter.