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FUEL BULK GAIN SIZE AND STRENGTH SHRED RECOVER
TO PERFORM AT YOUR PEAK
THE WAY Meal Plan – AM Training Session
TO BULK
MEAL ONE (6am) MEAL TWO (8am) MEAL THREE (11am) MEAL FOUR (1pm) MEAL FIVE (3.30pm) MEAL SIX (6.30pm)
30min before training Select from one of the Select from one of the Select one of the following Musashi Bulk Protein Select one of the following
Guide to reading the meal plan Toast (x1) wholegrain, Spelt following options within following options: options: Powder (60g) with 300ml options:
or Rye topped with vegemite 45min of finishing training: Chicken (150g) or Egg water OR Musashi Bulk
Select one of the food options or peanut butter. Protein Smoothie Extreme Protein Powder Grilled salmon (150-
per meal slot. Raw oats (1cup/ 90g) – Mixed berries (x2 (x2 hardboiled) and salad 200g) with steamed
Large Banana wrap (whole grain wrap) (90g) mixed with 300ml
All serving sizes are approximate. 300ml milk topped with handfuls of frozen or with low fat mayonnaise, water alongside one of the vegetables: spinach,
Please adapt serving sizes to Musashi Bulk Protein a medium sliced banana fresh), banana (x1), Greek spinach leaves and salad following options: green beans (x2 cups)
reflect your personal requirements. UHT (375ml) and 2 handfuls of raw yoghurt (x3 tbsp.), rolled toppings of your choice. and sweet potatoes
almonds. oats (x2 handfuls) and Followed by a piece of Rice Cakes (x4-5) (150g) or basmati rice
Drink water with every meal During training Musashi Bulk Protein fruit (e.g. orange or apple). topped with peanut (2 cups cooked).
(500-600ml). Musashi Elevator (15g) Scrambled eggs (x2) Powder (30g) Eating out: Hot Roast butter.
Avoid caffeine with meals. mixed with 300-400ml and salmon (50g) & Chicken – fresh from Lamb cutlets (x4) - fat
water wholegrain toast (x2), Musashi Bulk Protein supermarket (150-200g) Greek yoghurt (200g) trimmed and pan fried
Cooking options – steam or bake avocado (½). and a large glass of milk alongside a large mixed with blueberries (spray oil), steamed
vegetables. Post training (600ml) salad (250g) (2 handfuls) and1 scoop basmati rice (2 cups) with
(ASAP after training) WeetBix (x4-5) topped (30g) of Musashi Bulk a large portion mixed
Grill, dry fry or use spray oil when Musashi Bulk Protein with milk (350ml) and x1 Musashi Bulk Extreme Tin of tuna (95g) with Protein Powder. steamed vegetables
cooking meats. Powder (60g) mixed with handful of blueberries or 1 Protein and a glass x1 Uncle Bens microwave (2 cups).
300ml water OR Musashi large banana sliced. of milk (600ml) rice and 1 small tin of Bulk Protein Bar (45g)
Be prepared, always plan ahead. Bulk Extreme Protein sweetcorn.
Prepare your meals the day before Powder (90g) mixed with Thai green curry
when possible. 300ml water chicken (130g) or tofu
(90g), basmati steamed
Keep Musashi protein bars in rice (1 cup) and a
your gym bag, desk draw or glove selection of vegetables
compartment of your car. (2 cups).
Approximate serving sizes are
provided and all meat is shown
in grams of cooked meat.
musashi.com.au
FUEL BULK GAIN SIZE AND STRENGTH SHRED RECOVER
TO PERFORM AT YOUR PEAK
THE WAY Meal Plan – PM Training Session
TO BULK
MEAL ONE (7am) MEAL TWO (10am) MEAL THREE (1pm) MEAL FOUR (Snack 3pm) MEAL FIVE (5.30pm) MEALSIX
Select one of the following Select from one of the Select one of the following Select from one of the 30-min before training Select one of the following
options: following options: options: following options: select one of the following options:
Musashi pre workout Chicken breast
Oats (x1 cup 90g) – Bulk Protein Powder Turkey (85g) Sandwich Musashi Bulk Protein options: diced (200g) stir fried
made into porridge with made with whole grain Powder (60g) OR Musashi vegetables (2 cups) &
½ water and ½ milk. Bulk Extreme Protein bread or wrap mixed with Bulk Extreme Protein Musashi Pre Workout brown basmati rice (2
Topped with banana (x1) Powder lettuce, tomato and small Powder (90g) mixed with (9g) mixed with 250- cups) OR fresh noodles
sliced and natural honey layer of mayonnaise. water (300ml) or milk 300ml water (2 cups).
(x1 tsp). Musashi Bulk Protein Followed by a low fat (500ml) alongside one of
Powder (60g) mixed with Greek yogurt (150g). the following options: During training Lean steak (250g)
300ml water or 500ml Musashi Intra Workout (15g) grilled or pan fried with
Eggs – hard boiled (x2) Grilled chicken breast Musashi Bulk Peanut mixed with 300ml water spray oil alongside a
made the night before skim milk and a piece of mixed salad (4 cups)
and stored in fridge with fruit (apple, banana, or diced (150g) with x1 Butter Cookies x3 topped with a drizzle of
orange) Uncle Bens microwave Within 15-min of finishing olive oil and steamed
wholegrain toast (x2) and rice and broccoli (1 cup - Bulk Protein Bar (80g) training
avocado (½). 1 tsp Creatine Monohydrate sweet potato (200g).
Musashi Bulk UHT steamed in microwave). added to either of the Homemade pizza.
(375ml) and a piece Selection of raw
Omelette whole eggs Tuna Pasta Salad. Tin vegetables i.e. carrot, following protein powders: Pitta Pockets (x3-4)
(x2) and egg white (x1) of fruit (optional). celery, broccoli dipped Musashi 100% Whey OR topped with tomato paste
of Tuna (95g), spelt pasta (low salt + low sugar),
mixed with a selection of (230g) with mixed green in low fat hummus. Musashi High Protein mixed
vegetables and cheese. salad leaves (150g), with water onion, low fat mozzarella,
tomato, avocado (½), tin of tuna (90g) and
topped with feta cheese spinach leaves. Place
under the grill or in the
and a drizzle of olive oil. oven.
Eating out – Nandos Snack post dinner (optional)
Chicken paella (large) Musashi Bulk Extreme
and a mixed side salad. (90g) with 500ml Milk
musashi.com.au
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