A look into Branch Nation
Standing barbell curls-4 sets 12
Seated incline dumbell-4 sets 12
Preacher curl machine-4 sets 15
Dumbell hammer curl-3 sets 12
cable extension-4 sets 15
Close grip press-4 sets 10
Incline dumbell ext-4 sets 12
Weighted dips-3 sets 15
Drop set every last set!
12 egg whites: 204kcal, 54g protein, 660mg sodium
1 cup oatmeal: 300kcal, 10g protein, 54g carbs, 3g fatMeal 2:
50g Gaspari MyoFusion Protein: 260kcal, 48g protein, 10g carbs, 400mg sodium, 1g fat
1 Tbsp Peanut Butter: 105 kcal, 4g protein, 3g carbs, 8g fat, 45mg sodiumMeal 3:
8oz tuna: 240 kcal, 60g protein, 120mg sodium
2 cups brown rice: 432kcal, 10g protein, 90g carbs, 3.6g fat, 20mg sodium
1/4 avocado: 58kcal, 1g protein, 5g fat
Meal 4:
50g Gaspari MyoFusion Protein: 260kcal, 48g protein, 10g carbs, 400mg sodium, 1g fat
Meal 5:
6 oz 99/1 turkey: 263kcal, 48g protein, 122mg sodium, 6g fat
2 cups brown rice: 432kcal, 10g protein, 90g carbs, 3.6g fat, 20mg sodium
Meal 6: (post-workout)
Glycofuse: 200 kcal, 50g carbs
Creatine: 5g
Meal 7:
6 oz 99/1 turkey: 263kcal, 48g protein, 122mg sodium, 6g fat
1 can green beans: 60kcal, 9 carbs, 3g protein 30mg sodium
– or –
6 oz sirloin steak: 414kcal, 46g protein, 24g fat, 96mg sodium
1 can green beans: 60kcal, 9 carbs, 3g protein 30mg sodium
Daily Intake After:
kcal: 3077 & 3228 w/red meat
Protein: 331 & 328 w/ red meat
Carbs: 316g
Fat: 32g & 53 w/ red meat
Sodium: 1939mg & 1913 w/ red meat