6/6 To 6/12 Meal Plan: Ave. Grams of Protein / Day Ave. Grams of Carbs / Day Ave. Grams of Fat / Day

Bulking
6/6 To 6/12 Meal Plan
Cutting
BulkingDiets.Com
CuttingDiets.Com
Ave. Grams of Protein / Day

240
180
Ave. Grams of Carbs / Day
300
180
360
120
300
480
480
360
420
60
0
480
150
194
Ave. Calories / Day
71
Actual Macronutrients For The Week
Actual Week Calories
4,000
32,000
3,500
28,000
3,000
24,000
2,500
20,000
Fats
31%
2,000
300
120
420
60
240
180
360
120
420
60
240
Ave. Grams of Fat / Day
Protein
39%
1,500
16,000
12,000
Carbs
30%
1,000
500
8,000
4,000
14,084
2,012
Meal Summary
Dinners
Monday
Baked Fish and Chips
Tuesday
Chicken Cutlet with Salad
Wednesday
Apple Dijon Burger
Thursday
Turkey Ranch Club Taco
Friday
Shrimp & Mango Pasta Salad
Saturday
Asparagus & Chicken
Sunday
Steak w/ Celery Salad
Post Workout
Smoothie
Orange Julius Recovery
Banana Almond Cream Shake
Snack 1
Lunch
Yogurt and Diced Chicken

Breast
Avocado Salsa Salad
Snack 2
Bedtime
Beef Jerky and Ground Beef
Easy Casein
Week #
2016-23
Plan #
M0-2000
Consuming raw or undercooked meats, poultry, seafood, shellfish, or eggs may increase your risk of food-borne illness. It is the users responsibility to ensure that all food and meat is cooked
thoroughly, regardless of recipe instructions.
Copyright 2015, Explosified Fitness Inc.
Grocery List
Category
Item
UOM
Canned / Packaged
Canned / Packaged
Canned / Packaged
Canned / Packaged
Canned / Packaged
Canned / Packaged
Canned / Packaged
Canned / Packaged
Canned / Packaged
Canned / Packaged
Produce
Produce
Produce
Produce
Produce
Produce
Produce
Produce
Produce
Produce
Produce
Produce
Produce
Produce
Produce
Meat
Meat
Meat
Meat
Meat
Refrigerated / Frozen
Bakery / Deli
Rice, Brown (dry)

Gatorade, Orange Powder
Pasta, Whole Wheat (dry)
Tortilla Shell, Whole Wheat
Broth, Chicken, Low Sodium
Almonds, Sliced
Beef, Jerky
Cereal, Fiber One
Taco Seasoning (packet)
Salsa
Onion, Medium
Garlic, Chopped Clove
Cucumber, Medium
Bell Pepper, Red
Scallions (Green Onions)
Asparagus Stalk
Banana
Tomato, Medium
Avocado
Cilantro
Potatoes, Red (medium)
Kale
Apple
Lettuce, Romaine (Leaf)
Celery Stalk
Chicken, Breast
Turkey, Ground
Fish, Cod
Beef, Ground (90/10)
Beef, Strip Steak
Milk, Skim
Bacon, Turkey (slice)
Cheese, Blue (crumbled)
Egg, Regular
Yogurt, Non Fat, Any Flavor
Egg, Hardboiled
Egg, Whites
Cheese, Cheddar, Low Fat
Shrimp, Frozen (uncooked)
Mango, Frozen
Cheese, Cottage (Low Fat)
Hamburger Buns, Whole Wheat
1
25
1
2
1
4
7
1
1
1
3
1
4
1
1
7
6
7
2
1
1
1
1
1
2
33
4
6
25
6
4
2
1
1
21
21
1
1
6
1
6
1
2
50
2
4
2
8
14
2
2
2
6
2
8
2
2
14
12
14
4
2
2
2
2
2
4
66
8
12
50
12
8
4
2
2
42
42
2
2
12
2
12
2
4
100
4
8
4
16
28
4
4
4
12
4
16
4
4
28
24
28
8
4
4
4
4
4
8
132
16
24
100
24
16
8
4
4
84
84
4
4
24
4
24
4
Approximate Consumption Total

* Costs are the approximate cost you will consume as prepared per meal plan, actual costs will vary.
Cup
Tbsp
Cup
Ea
Cup
Oz
Oz
Cup
Ea
Oz
Ea
Ea
Ea
Ea
Cup
Ea
Ea
Ea
Ea
Cup
Ea
Cup
Ea
Ea
Ea
Oz
Oz
Oz
Oz
Oz
Cup
Ea
Tbsp
Ea
Oz
Ea
Ea
Oz
Oz
Cup
Cup
Ea
Price
$
$
$
$
$
$
$
$
$
$
$
$
$
$
$
$
$
$
$
$
$
$
$
$
$
$
$
$
$
$
$
$
$
$
$
$
$
$
$
$
$
$
0.24
2.00
0.40
0.76
0.30
1.72
8.05
0.49
1.09
0.14
0.45
0.08
1.56
1.00
0.50
1.26
1.02
3.01
2.98
0.80
0.43
0.75
0.42
0.25
0.18
6.27
0.88
1.68
9.00
3.00
0.76
0.26
0.17
0.13
2.73
2.73
0.11
0.31
5.10
1.15
4.80
0.24
$ 69.20
Staples
Salt / Pepper
Oil, Olive
Water
Protein Powder, (25g)
Lemon Juice
Vinegar, Red Wine
Mayonnaise, Low Fat
Salt
Ice Cubes
Flour, Wheat
Parsley
Ranch Dressing, Low Fat
Lime Juice
Red Pepper (Cayenne) Flakes
Tartar Sauce
Mustard, Dijon
Sugar
Soy Sauce
Sesame Seeds
Ginger, Ground
Wine, Red
Worcestershire Sauce
Hot Sauce
Butter
1
1
1
1
3 1/2
11
1
1
1
1
1
3/4
1/2
1/2
3/4
1/2
Monday
Ingredient
Ea
Cup
Oz
Ea
Cup
Banana
Milk, Skim
Almonds, Sliced
Ice Cubes
Oz
Oz
Chicken, Breast
Snack 1
1
2
1
1
1
1
1
2
2
1/4
1
1/4
1/2
3
1
1/2
Oz
Beef, Jerky
Oz
Directions
Ea Protein Powder, (25g)

Tbsp Gatorade, Orange Powder
Oz Water
Lunch
Smoothie
Post W/O
Step Qty UOM
Mix all ingredients together in a bottle shaker, shake until lumps are gone. Use a hand
blender for best results.
Mix all ingredients together in a blender until smooth and creamy.
No preparation needed.
Pan fry boneless skinless chicken breast with your favorite seasoning.
Chop avocado, tomato, onion, cucumber, and egg, then place in a bowl.
Whisk together the oil and lime juice and pour over the salad. Stir to coat then serve.
Brown meat in skillet and drain off any excess fat.
Cut the potato into 1/4-inch thick strips. Toss with the oil and cayenne in a bowl.
Spread the potato strips on a baking sheet and bake in an oven preheated to 450 F for 2530 minutes or until browned and crisp. Season with salt.
Lightly crush cereal in a bowl. Add in salt and pepper. In another bowl, whisk the egg whites
until frothy.
Dip the fish in the egg white then coat with the cereal crumbs. Place on a baking sheet
coated with cooking spray. Bake for about 12 minutes or until done.
Serve fish with the potato strips and tartar sauce.
Just scoop out cottage cheese, and eat. It does not get much easier than that!
Yogurt and Diced Chicken Breast
Two Separate Snacks, Do Not Mix
Avocado Salsa Salad
Ea
Ea
Ea
Ea
Ea
Tsp
Tbsp
Avocado
Tomato, Medium
Onion, Medium
Cucumber, Medium
Egg, Hardboiled
Oil, Olive
Lime Juice
Dinner
Snack 2
1
1
1
2
3
3
3
4
5
1/2
1 3/4
1
1
1/2
1
1
6
1
Ea
Tsp
Pinch
Pinch
Cup
Pinch
Ea
Oz
Tbsp
Baked Fish and Chips
Potatoes, Red (medium)

Oil, Olive
Salt
Cereal, Fiber One
Salt / Pepper
Egg, Whites
Fish, Cod
Tartar Sauce
Bed
Easy Casein
3/4
Cup
Daily Total
Nutrition Facts
Serving Size:
As Prepared
Post W/O
Nutrition Facts
Serving Size:
As Prepared
Smoothie
Nutrition Facts
Serving Size:
As Prepared
Snack 1
Nutrition Facts
Serving Size:
As Prepared
Amount Per Serving
Amount Per Serving
Amount Per Serving
Amount Per Serving
Calories 2020
Total Fat 67g
Total Carbohydrate
Protein 190g
Calories 322
Total Fat 2g
Total Carbohydrate
Protein 25g
Calories 327
Total Fat 9g
Total Carbohydrate
Protein 27g
Calories 156
Total Fat 1g
Total Carbohydrate
Protein 27g
164g
Lunch
Nutrition Facts
Serving Size:
As Prepared
51g
Snack 2
Nutrition Facts
Serving Size:
As Prepared
35g
Dinner
Nutrition Facts
Serving Size:
As Prepared
Bedtime
Nutrition Facts
Serving Size:
As Prepared
Amount Per Serving
Amount Per Serving
Amount Per Serving
Amount Per Serving
Calories 396
Total Fat 26g
Total Carbohydrate
Protein 22g
Calories 231
Total Fat 11g
Total Carbohydrate
Protein 31g
Calories 472
Total Fat 16g
Total Carbohydrate
Protein 38g
Calories 116
Total Fat 2g
Total Carbohydrate
Protein 21g
18g
2g
45g
9g
5g
1
1
1
1
3 1/2
11
1
1
1
1
1
3/4
1/2
1/2
3/4
1/2
Ea
Cup
Oz
Ea
Cup
Banana
Milk, Skim
Almonds, Sliced
Ice Cubes
Oz
Oz
Chicken, Breast
1
1
1
1
1
2
2
1/4
1
1/4
1/2
3
1
1/2
Oz
Beef, Jerky
Oz
Bed
Dinner
Snack 2
Snack 1
Ea
Ea
Ea
Ea
Ea
Tsp
Tbsp
1
1
1
1
1
2
2
2
3
1/2
1
1
1 3/4
3/4
1 3/4
6
1
1/2
Tbsp
Pinch
Pinch
Tsp
Cup
Tsp
Oz
Pinch
Oz
3/4
Cup
In a bowl, mix vinegar, cayenne, salt, and pepper. Slowly add in the oil, whisking constantly.
Meanwhile, slice kale into wedges.
Heat oil in a pan over medium-high heat. Add sliced chicken and cook for 5 minutes. Add
chopped kale and cook for 2 more minutes. Season with salt and pepper.
Remove chicken and kale from the pan and set aside. Add sliced almonds and saut for 30
seconds.
Toss chicken and kale together. Top with the vinegar mixture and almonds.
Avocado Salsa Salad
Chicken Cutlet with Salad
Vinegar, Red Wine

Salt / Pepper
Oil, Olive
Kale
Oil, Olive
Chicken, Breast
Salt / Pepper
Almonds, Sliced
Easy Casein
As Prepared
Avocado
Tomato, Medium
Onion, Medium
Cucumber, Medium
Egg, Hardboiled
Oil, Olive
Lime Juice
Daily Total
Nutrition Facts
Directions

Oz Water
Serving Size:
Tuesday
Ingredient
Lunch
Smoothie
Post W/O
Step Qty. UOM
Post W/O
Nutrition Facts
Serving Size:
As Prepared
Smoothie
Nutrition Facts
Serving Size:
As Prepared
Snack 1
Nutrition Facts
Serving Size:
As Prepared
Amount Per Serving
Amount Per Serving
Amount Per Serving
Amount Per Serving
Calories 1991
Total Fat 77g
Total Carbohydrate
Protein 196g
Calories 322
Total Fat 2g
Total Carbohydrate
Protein 25g
Calories 327
Total Fat 9g
Total Carbohydrate
Protein 27g
Calories 156
Total Fat 1g
Total Carbohydrate
Protein 27g
128g
Lunch
Nutrition Facts
Serving Size:
As Prepared
51g
Snack 2
Nutrition Facts
Serving Size:
As Prepared
35g
Dinner
Nutrition Facts
Serving Size:
As Prepared
Bedtime
Nutrition Facts
Serving Size:
As Prepared
Amount Per Serving
Amount Per Serving
Amount Per Serving
Amount Per Serving
Calories 396
Total Fat 26g
Total Carbohydrate
Protein 22g
Calories 231
Total Fat 11g
Total Carbohydrate
Protein 31g
Calories 443
Total Fat 26g
Total Carbohydrate
Protein 44g
Calories 116
Total Fat 2g
Total Carbohydrate
Protein 21g
18g
2g
8g
9g
5g
1
1
1
1
3 1/2
11
1
1
1
1
1
3/4
1/2
1/2
3/4
1/2
Ea
Cup
Oz
Ea
Cup
Banana
Milk, Skim
Almonds, Sliced
Ice Cubes
Oz
Oz
Chicken, Breast
1
1
1
1
1
2
2
1/4
1
1/4
1/2
3
1
1/2
Oz
Beef, Jerky
Oz
Bed
Dinner
Snack 2
Snack 1
4
1/4
1/4
3/4
1
1
1
1
1
1
3/4
Ea
Ea
Ea
Ea
Ea
Tsp
Tbsp
Oz
Ea
Ea
Tsp
Pinch
Ea
Ea
Tbsp
Ea
Oz
Cup
Serving Size:
In a bowl, mix beef, shredded apple, chopped onion, mustard, salt, and pepper. Shape into a
patty.
Cook the patty in a nonstick skillet for 5-6 minutes per side or until desired doneness.
Transfer to a plate.
In the same pan, fry egg until desired doneness. Set aside.
Split bun in half and top with mayonnaise, lettuce, patty, egg, and cheese.
If recipe calls for more than one bun split meat up to make enough patties for another half
or whole burger.
Avocado Salsa Salad
Easy Casein
Post W/O
Nutrition Facts
Serving Size:
Apple Dijon Burger

Apple
Onion, Medium
Mustard, Dijon
Salt / Pepper
Egg, Regular
Hamburger Buns, Whole Wheat
Mayonnaise, Low Fat
Lettuce, Romaine (Leaf)
Cheese, Cheddar, Low Fat
As Prepared
Avocado
Tomato, Medium
Onion, Medium
Cucumber, Medium
Egg, Hardboiled
Oil, Olive
Lime Juice
Daily Total
Nutrition Facts
Directions

Oz Water
1
1
1
1
1
3
4
4
4
4
Wednesday
Ingredient
Lunch
Smoothie
Post W/O
Step Qty. UOM
As Prepared
Smoothie
Nutrition Facts
Serving Size:
As Prepared
Snack 1
Nutrition Facts
Serving Size:
As Prepared
Amount Per Serving
Amount Per Serving
Amount Per Serving
Amount Per Serving
Calories 2062
Total Fat 75g
Total Carbohydrate
Protein 195g0
Calories 322
Total Fat 2g
Total Carbohydrate
Protein 25g 0
Calories 327
Total Fat 9g
Total Carbohydrate
Protein 27g 0
Calories 156
Total Fat 1g
Total Carbohydrate
Protein 27g 0
152g
51g
35g
9g
Lunch
Nutrition Facts
Serving Size: As
0 Prepared
Snack 2
Nutrition Facts
Serving Size: As
0 Prepared
Dinner
Nutrition Facts
Serving Size: As
0 Prepared
Bedtime
Nutrition Facts
Serving Size: As
0 Prepared
Amount Per Serving
Amount Per Serving
Amount Per Serving
Amount Per Serving
Calories 396
Total Fat 26g
Total Carbohydrate
Protein 22g
Calories 231
Total Fat 11g
Total Carbohydrate
Protein 31g
Calories 514
Total Fat 24g
Total Carbohydrate
Protein 43g
Calories 116
Total Fat 2g
Total Carbohydrate
Protein 21g
18g
2g
32g
5g
1
1
1
1
3 1/2
11
1
1
1
1
1
3/4
1/2
1/2
3/4
1/2
Ea
Cup
Oz
Ea
Cup
Banana
Milk, Skim
Almonds, Sliced
Ice Cubes
Oz
Oz
Chicken, Breast
1
1
1
1
1
2
2
1/4
1
1/4
1/2
3
1
1/2
Oz
Beef, Jerky
Oz
Bed
Dinner
Snack 2
Snack 1
Ea
Ea
Ea
Ea
Ea
Tsp
Tbsp
Heat oil in a nonstick pan over medium heat. Add turkey and cook until browned. Sprinkle
with taco seasoning mix. Stir in ranch dressing.
In a separate pan, cook bacon until crispy. Allow to cool then roughly chop. Meanwhile, mix
mayonnaise and salsa in a bowl.
Warm tortilla shells in the microwave for 1 minute. Fill each tortilla shell with the turkey
mixture. Top with bacon bits and salsa mayo.
Avocado Salsa Salad
1
1
1
1
2
2
2
3
3/4
4
1/4
1
1 1/2
1 1/2
1
1 1/2
Tsp
Oz
Ea
Tbsp
Ea
Tbsp
Tbsp
Ea
Oil, Olive
Turkey, Ground
Taco Seasoning (packet)
Ranch Dressing, Low Fat
Bacon, Turkey (slice)
Mayonnaise, Low Fat
Salsa
Tortilla Shell, Whole Wheat
3/4
Cup
As Prepared
Avocado
Tomato, Medium
Onion, Medium
Cucumber, Medium
Egg, Hardboiled
Oil, Olive
Lime Juice
Daily Total
Nutrition Facts
Directions

Oz Water
Serving Size:
Thursday
Ingredient
Lunch
Smoothie
Post W/O
Step Qty. UOM
Turkey Ranch Club Taco
Easy Casein
Post W/O
Nutrition Facts
Serving Size:
As Prepared
Smoothie
Nutrition Facts
Serving Size:
As Prepared
Snack 1
Nutrition Facts
Serving Size:
As Prepared
Amount Per Serving
Amount Per Serving
Amount Per Serving
Amount Per Serving
Calories 2016
Total Fat 76g
Total Carbohydrate
Protein 187g0
Calories 322
Total Fat 2g
Total Carbohydrate
Protein 25g 0
Calories 327
Total Fat 9g
Total Carbohydrate
Protein 27g 0
Calories 156
Total Fat 1g
Total Carbohydrate
Protein 27g 0
145g
51g
35g
9g
Lunch
Nutrition Facts
Serving Size: As
0 Prepared
Snack 2
Nutrition Facts
Serving Size: As
0 Prepared
Dinner
Nutrition Facts
Serving Size: As
0 Prepared
Bedtime
Nutrition Facts
Serving Size: As
0 Prepared
Amount Per Serving
Amount Per Serving
Amount Per Serving
Amount Per Serving
Calories 396
Total Fat 26g
Total Carbohydrate
Protein 22g
Calories 231
Total Fat 11g
Total Carbohydrate
Protein 31g
Calories 468
Total Fat 26g
Total Carbohydrate
Protein 34g
Calories 116
Total Fat 2g
Total Carbohydrate
Protein 21g
18g
2g
26g
5g
1
1
1
1
3 1/2
11
1
1
1
1
1
3/4
1/2
1/2
3/4
1/2
Ea
Cup
Oz
Ea
Cup
Banana
Milk, Skim
Almonds, Sliced
Ice Cubes
Oz
Oz
Chicken, Breast
1
1
1
1
1
2
2
1/4
1
1/4
1/2
3
1
1/2
Oz
Beef, Jerky
Oz
Bed
Dinner
Snack 2
Snack 1
Ea
Ea
Ea
Ea
Ea
Tsp
Tbsp
1
1
2
2
2
2
2
2
3
3
3
3
3
6
1/4
1/2
1/2
3/4
1/2
3/4
1
1/4
2 1/2
1/4
1 1/2
1
Oz
Cup
Tbsp
Tbsp
Tsp
Tsp
Tsp
Pinch
Ea
Tbsp
Cup
Tbsp
Tbsp
3/4
Cup
Cook the pasta according to package directions. Add shrimp and boil during last 4 minutes.
Rinse with cold water and drain.
In a bowl, mix lime juice, oil, water, sugar, soy sauce, and cayenne.
Add shrimp, sliced bell pepper, chopped scallions, mango chunks, chopped cilantro, and
sesame seeds. Toss to combine. Stir in cooked pasta and serve.
Avocado Salsa Salad
Easy Casein
Post W/O
Nutrition Facts
Serving Size:
Shrimp & Mango Pasta Salad
Shrimp, Frozen (uncooked)

Pasta, Whole Wheat (dry)
Lime Juice
Oil, Olive
Water
Sugar
Soy Sauce
Bell Pepper, Red
Mango, Frozen
Cilantro
Sesame Seeds
As Prepared
Avocado
Tomato, Medium
Onion, Medium
Cucumber, Medium
Egg, Hardboiled
Oil, Olive
Lime Juice
Daily Total
Nutrition Facts
Directions

Oz Water
Serving Size:
Friday
Ingredient
Lunch
Smoothie
Post W/O
Step Qty. UOM
As Prepared
Smoothie
Nutrition Facts
Serving Size:
As Prepared
Snack 1
Nutrition Facts
Serving Size:
As Prepared
Amount Per Serving
Amount Per Serving
Amount Per Serving
Amount Per Serving
Calories 1982
Total Fat 64g
Total Carbohydrate
Protein 195g0
Calories 322
Total Fat 2g
Total Carbohydrate
Protein 25g 0
Calories 327
Total Fat 9g
Total Carbohydrate
Protein 27g 0
Calories 156
Total Fat 1g
Total Carbohydrate
Protein 27g 0
156g
51g
35g
9g
Lunch
Nutrition Facts
Serving Size: As
0 Prepared
Snack 2
Nutrition Facts
Serving Size: As
0 Prepared
Dinner
Nutrition Facts
Serving Size: As
0 Prepared
Bedtime
Nutrition Facts
Serving Size: As
0 Prepared
Amount Per Serving
Amount Per Serving
Amount Per Serving
Amount Per Serving
Calories 396
Total Fat 26g
Total Carbohydrate
Protein 22g
Calories 231
Total Fat 11g
Total Carbohydrate
Protein 31g
Calories 434
Total Fat 13g
Total Carbohydrate
Protein 42g
Calories 116
Total Fat 2g
Total Carbohydrate
Protein 21g
18g
2g
36g
5g
1
1
1
1
3 1/2
11
1
1
1
1
1
3/4
1/2
1/2
3/4
1/2
Ea
Cup
Oz
Ea
Cup
Banana
Milk, Skim
Almonds, Sliced
Ice Cubes
Oz
Oz
Chicken, Breast
Snack 1
1
1
1
1
1
2
2
1/4
1
1/4
1/2
3
1
1/2
Oz
Beef, Jerky
Oz
Snack 2
6
1
1/4
1
1
1
1/2
1
1/4
1 3/4
1 3/4
7
1 1/2
1/4
Oz
Ea
Tsp
Tsp
Tsp
Tsp
Tsp
Tsp
Cup
Tsp
Tsp
Ea
Tbsp
Cup
Chicken, Breast
Garlic, Chopped Clove
Ginger, Ground
Soy Sauce
Sugar
Flour, Wheat
Salt
Wine, Red
Broth, Chicken, Low Sodium
Flour, Wheat
Oil, Olive
Asparagus Stalk
Rice, Brown (dry)
3/4
Cup
Bed
1
1
1
1
1
1
1
1
2
2
2
2
2
4
As Prepared
Slice the chicken across the grain into thin strips. In a bowl, toss chicken, garlic, ginger, soy
sauce, sugar, flour, salt, and wine. Marinate for 15 minutes.
Mix broth and flour in a separate bowl. Meanwhile, heat oil in a pan over high heat. Add
asparagus and chopped scallions. Stir fry for 3 minutes then set aside.
In the same skillet, stir fry the chicken for about 3 minutes, or until browned. Add the
asparagus back to the pan and heat through.
Stir in the flour mixture and bring to a boil to thicken. Meanwhile, cook rice according to
package directions.
Serve chicken and asparagus along side of rice and enjoy.
Avocado Salsa Salad
Daily Total
Nutrition Facts
Avocado
Tomato, Medium
Onion, Medium
Cucumber, Medium
Egg, Hardboiled
Oil, Olive
Lime Juice
Dinner
Ea
Ea
Ea
Ea
Ea
Tsp
Tbsp
Directions

Oz Water
Serving Size:
Saturday
Ingredient
Lunch
Smoothie
Post W/O
Step Qty. UOM
Asparagus & Chicken
Easy Casein
Post W/O
Nutrition Facts
Serving Size:
As Prepared
Smoothie
Nutrition Facts
Serving Size:
As Prepared
Snack 1
Nutrition Facts
Serving Size:
As Prepared
Amount Per Serving
Amount Per Serving
Amount Per Serving
Amount Per Serving
Calories 2075
Total Fat 64g
Total Carbohydrate
Protein 201g0
Calories 322
Total Fat 2g
Total Carbohydrate
Protein 25g 0
Calories 327
Total Fat 9g
Total Carbohydrate
Protein 27g 0
Calories 156
Total Fat 1g
Total Carbohydrate
Protein 27g 0
175g
51g
35g
9g
Lunch
Nutrition Facts
Serving Size: As
0 Prepared
Snack 2
Nutrition Facts
Serving Size: As
0 Prepared
Dinner
Nutrition Facts
Serving Size: As
0 Prepared
Bedtime
Nutrition Facts
Serving Size: As
0 Prepared
Amount Per Serving
Amount Per Serving
Amount Per Serving
Amount Per Serving
Calories 396
Total Fat 26g
Total Carbohydrate
Protein 22g
Calories 231
Total Fat 11g
Total Carbohydrate
Protein 31g
Calories 527
Total Fat 13g
Total Carbohydrate
Protein 48g
Calories 116
Total Fat 2g
Total Carbohydrate
Protein 21g
18g
2g
55g
5g
1
1
1
1
3 1/2
11
1
1
1
1
1
3/4
1/2
1/2
3/4
1/2
Ea
Cup
Oz
Ea
Cup
Banana
Milk, Skim
Almonds, Sliced
Ice Cubes
Oz
Oz
Chicken, Breast
Snack 1
1
1
1
1
1
2
2
1/4
1
1/4
1/2
3
1
1/2
Oz
Beef, Jerky
Oz
Snack 2
1
1
1
1
2
2
2
3
3
3
3
3
3
4
6
1
1/2
3/4
3/4
1
3/4
1/4
1 1/2
3/4
3/4
1/2
1
3/4
Oz
Pinch
Tbsp
Tsp
Tsp
Tbsp
Tsp
Ea
Ea
Tsp
Tsp
Tbsp
Pinch
Tsp
3/4
Cup
Bed
Dinner
Ea
Ea
Ea
Ea
Ea
Tsp
Tbsp
Pierce the steak with fork. Season with salt and pepper. Meanwhile, mix Worcestershire
sauce and hot sauce in a bowl. Add the steak and coat. Set aside.
In a bowl, mash the butter, cheese, and parsley.
In another bowl, toss onion slices, chopped celery, oil, and chopped parsley. Add lemon
juice and season with salt and pepper.
Heat oil in a skillet over high heat. Cook the steak for 3-5 minutes each side or until
browned. Transfer to a plate and let rest for 5 minutes.
Top steak with prepared butter and serve with celery salad.
Avocado Salsa Salad
Easy Casein
Post W/O
Nutrition Facts
Serving Size:
Steak w/ Celery Salad
Beef, Strip Steak

Salt / Pepper
Worcestershire Sauce
Hot Sauce
Butter
Cheese, Blue (crumbled)
Parsley
Onion, Medium
Celery Stalk
Oil, Olive
Parsley
Lemon Juice
Salt / Pepper
Oil, Olive
As Prepared
Avocado
Tomato, Medium
Onion, Medium
Cucumber, Medium
Egg, Hardboiled
Oil, Olive
Lime Juice
Daily Total
Nutrition Facts
Directions

Oz Water
Serving Size:
Sunday
Ingredient
Lunch
Smoothie
Post W/O
Step Qty. UOM
As Prepared
Smoothie
Nutrition Facts
Serving Size:
As Prepared
Snack 1
Nutrition Facts
Serving Size:
As Prepared
Amount Per Serving
Amount Per Serving
Amount Per Serving
Amount Per Serving
Calories 1937
Total Fat 71g
Total Carbohydrate
Protein 197g0
Calories 322
Total Fat 2g
Total Carbohydrate
Protein 25g 0
Calories 327
Total Fat 9g
Total Carbohydrate
Protein 27g 0
Calories 156
Total Fat 1g
Total Carbohydrate
Protein 27g 0
128g
51g
35g
9g
Lunch
Nutrition Facts
Serving Size: As
0 Prepared
Snack 2
Nutrition Facts
Serving Size: As
0 Prepared
Dinner
Nutrition Facts
Serving Size: As
0 Prepared
Bedtime
Nutrition Facts
Serving Size: As
0 Prepared
Amount Per Serving
Amount Per Serving
Amount Per Serving
Amount Per Serving
Calories 396
Total Fat 26g
Total Carbohydrate
Protein 22g
Calories 231
Total Fat 11g
Total Carbohydrate
Protein 31g
Calories 389
Total Fat 20g
Total Carbohydrate
Protein 44g
Calories 116
Total Fat 2g
Total Carbohydrate
Protein 21g
18g
2g
8g
5g
Substitutions
Sub
Note:
1
2
2
5
3/4
10
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.
Oz
Ea
Oz
Yams (sweet potatoes)

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.
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Bulking

6/6 To 6/12 Meal Plan

Ave. Grams of Protein / Day

Ave. Grams of Carbs / Day

Actual Macronutrients For The Week

Actual Week Calories

Ave. Grams of Fat / Day

Baked Fish and Chips

Chicken Cutlet with Salad

Apple Dijon Burger

Turkey Ranch Club Taco

Shrimp & Mango Pasta Salad

Asparagus & Chicken

Steak w/ Celery Salad

Orange Julius Recovery

Banana Almond Cream Shake

Yogurt and Diced Chicken

Avocado Salsa Salad

Beef Jerky and Ground Beef

Copyright 2015, Explosified Fitness Inc.

Rice, Brown (dry)

Approximate Consumption Total

Yogurt, Non Fat, Any Flavor

Beef, Ground (90/10)

Orange Julius Recovery

Ea Protein Powder, (25g)

Step Qty UOM

Banana Almond Cream Shake

Mix all ingredients together in a blender until smooth and creamy.

Brown meat in skillet and drain off any excess fat.

Serve fish with the potato strips and tartar sauce.

Yogurt and Diced Chicken Breast

Two Separate Snacks, Do Not Mix

Avocado Salsa Salad

Beef Jerky and Ground Beef

Two Separate Snacks, Do Not Mix

Baked Fish and Chips

Potatoes, Red (medium)

Cheese, Cottage (Low Fat)

Amount Per Serving

Amount Per Serving

Amount Per Serving

Amount Per Serving

Amount Per Serving

Amount Per Serving

Amount Per Serving

Amount Per Serving

Yogurt, Non Fat, Any Flavor

Beef, Ground (90/10)

Mix all ingredients together in a blender until smooth and creamy.

Brown meat in skillet and drain off any excess fat.

Two Separate Snacks, Do Not Mix

Yogurt and Diced Chicken Breast

Avocado Salsa Salad

Two Separate Snacks, Do Not Mix

Beef Jerky and Ground Beef

Chicken Cutlet with Salad

Vinegar, Red Wine

Cheese, Cottage (Low Fat)

Banana Almond Cream Shake

Orange Julius Recovery

Ea Protein Powder, (25g)

Step Qty. UOM