Personalized Meal Plans

Lean Muscle Gains

The Cookbook

Prot Carbs Fat Cals

40 61 8 476
1 Serving - Nanny’s Apple Pie Oats
- Page 20

Prot Carbs Fat Cals

25 18 9 253
1/2 Peanut Butter Protein Bar
- Page 155

Prot Carbs Fat Cals

35 1 17 296
3/4 Serving - Grilled Greek Chicken
-Page 51
2 22 1 105
Served on 1/2 cup cooked Brown Rice

Prot Carbs Fat Cals

21 15 3 171
3 High Protein Blueberry Cookies
- Page 160
3 2 8 92
+ 1 Tbsp Natural Peanut Butter
Prot Carbs Fat Cals
50 36 17 497
2 Servings – Boeuf Bourguignon
- Page 87

Prot Carbs Fat Cals

43 20 6 306
1/2 Serving - Reese’s Style Cottage Cheese
- Page 161
 Personalized Meal Plans
Lean Muscle Gains
The Cookbook

Prot Carbs Fat Cals

0 18 0 72
1/2 Bottle Gatorade mixed with water

Prot Carbs Fat Cals

25 2 2 126
1 Scoop Whey Protein Powder
0 25 0 100
25g Dextrose or Maltodextrin

Prot Carbs Fat Cals

244 220 71 2495

- 1 VGF 25+ Multivitamin / Day

Available here: http://www.daveruelnutrition.com

- 1 EFA Icon Softgel (Krill Oil) with Breakfast, Lunch and Dinner
Available here: http://www.daveruelnutrition.com

- 10g Glutamine during working + 10g Glutamine post workout

- 10g Creatine during workout + 10g Creatine post workout