MuscleHack Free Meal Plans

MuscleHack.
com Free MuscleHack Meal Plans

Copyright 2014 MUSCLEHACK LTD.
This work is free to ow!"o# #! $se for perso!#" $se. A"tho$gh it is free% it is &opyrighte #! yo$ '#y !ot sh#re% gi(e
#w#y% or $se for #!y )$si!ess or &o''er&i#" p$rposes. *o$ #re !ot per'itte to &opy the &o!te!ts for $se e"sewhere+
this is e#si"y ete&t#)"e.
Dis&"#i'er

This )ook is !ot i!te!e for the tre#t'e!t or pre(e!tio! of ise#se% !or #s # s$)stit$te for 'ei&#" tre#t'e!t% !or #s
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sho$" !ot )e #opte witho$t # f$"" re(iew of the e(ie!&e pro(ie #! &o!s$"t#tio! with # physi&i#!. Use of the
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)ook.
Copyright 2014 MUSCLEHACK LTD. 1
MuscleHack.com Free MuscleHack Meal Plans
Contents
Note: You can click on the titles below to take you directly to that section.
title page
Introduction 3
A Word About u!!lements "
Im!ortant Notes #!lease read$ %
Low-Carb Meal Plans
&ow'(arb )%** (alories +
&ow'(arb ),** (alories )*
&ow'(arb -*** (alories )3
&ow'(arb -"** (alories )+
&ow'(arb 3*** (alories --
&ow'(arb 3"** (alories -%
High-Carb Meal Plans
Hi.h'(arb -*** (alories 3)
Hi.h'(arb -"** (alories 3%
Hi.h'(arb 3*** (alories /*
Hi.h'(arb 3%** (alories /"
free MUSCLEHACK MEAL PLANS
0his is your (1N0AN0 com!anion on your 2uest to !ack on !ounds o3 muscle in the
healthiest and tastiest way !ossible. It will !ro4e in4aluable to you. 0here is an abundance
o3 561W0H'F78&IN5 !rotein in e4ery meal !lan and there are se!arate sections 3or both
low'carbers and hi.h'carbers.
Now9 I wish I could say I en:oyed !uttin. this book to.ether ; I didn<t. It was an incredibly
tedious and arduous task. I3 you don<t belie4e me9 decide on a calorie le4el 3or the day9 and
also .ram le4els 3or carbs9 !rotein9 and 3at. Now .o desi.n a menu to hit all o3 that. 5o. I=ll
wait here. Hard to e4en know where to start9 ri.ht>
No!e9 I didn<t en:oy doin. this one bit9 .uys lol. Is it any wonder !eo!le a4oid this task like
the !la.ue> ?ut...now you won<t ha4e to e4er a.ain.
While I don<t ask 3or !ayment 3rom you9 would you !lease !romote this 3ree work in any
way you can>
&ike9 tweet9 and 5oo.le@ share the !romo !a.e 3or this book
Point to the !romo !a.e in any 3orums you are a !art o3 like bb.com or anywhere
else on the web
0ell !eo!le about it at your .ym.
Any time someone asks AWhat will I eat>B9 tell them about this 3ree book
I3 you ha4e your own site or blo.9 !lease tell your readers about it.
...or any other way you can think o3. I would 4ery much a!!reciate it.
I would :ust like to say that this unlike other meal !lans books on the web that other
A.urusB char.e money 3or. Ha4e you e4er noticed that e4ery sin.le one o3 them is 3ull o3
low'3at9 unnatural !roducts> It<s skim milk this9 3at'3ree dairy that.
0here<ll be none o3 that N1N8N8 here. Not on my watchC 0his is about real9 natural
3ood. Furthermore9 dietary 3at is 4ery much needed 3or o!timal anabolic hormone
!roduction.
All reci!es here are MAN and 5&AD diet 3riendly. 6emember on the MAN diet9 the low'
carb !ortion allows 3or u! to %*. net carbs !er day #3*. is a recommended <startin. !oint<
only$9 and ) or - carb'u!s !er week.
MAN and 5&AD are A&ean 5ainsB diets i.e. they allow you to add muscle without .ettin.
3atter ; they are N10 cuttin. diets.
I3 you want to dro! body 3at or .et really ri!!ed9 my 0otal iE Pack Abs !ro.ram is what
you need. It contains its own diet and 0H0 workout cycle.
You do not ha4e to sacri3ice your muscle to .et ri!!ed. And you will kee! .ainin. stren.th
in the .ym as normal with 0PA.
0hese meal !lans can9 o3 course9 be used with the 0PA !ro.ram. In the 0PA9 there are
additional meal !lans to hel! you as well.
0PA is the sin.le best9 3astest9 science'based way to .et a
ri!!ed siE'!ack.
It includes its own 0H0 cycle #small tweaks$ so you kee! .ainin.
in the .ym as normal. You do N10 need to lose muscle to .et
ri!!ed as some others claim.
I3 you want !roo3 o3 this9 see the results other MuscleHack
readers ha4e obtained.
0PA comes with a )**F money'back .uarantee.
NEW! My new reci!e book <?u33 ?akin.< is
now a4ailableC
It includes new tasty reci!es includin.
!ancakes9 !rotein bars9 3a:itas9 !rotein
sou!9 ice cream9 chocolate cake9 Astewed
steak crunchB9 chicken balls9 cheesecake9
and much much more.
0here is one word 3or ,,F o3 muscle reci!e
books out there ' impractical. You don<t
ha4e the -** in.redients9 and you don<t ha4e the time. ?u33 ?akin. is sim!le and easy. And
it makes Aanabolic li4in.B easier too. (lick here 3or the download details.
Additionally9 here is a list o3 all the 3ree reci!es I<4e created at MuscleHack:
All 6eci!es
Hi.h'(arb 6eci!es
&ow'(arb 6eci!es
recommended supplements
I don<t recommend a lot o3 su!!lements9 and 3or .ood reason ; most o3 them don<t work.
Howe4er9 some doC 0hese are the links 3or north American readersG
&ow'(arb Whey Protein Isolate or 1!timum Nutrition Whey Protein
(rea!ure (reatine Monohydrate
I3 you<re interested in my su!er'chea! homemade !re'workout 3ormula #you should beC$
you<ll need the 3ollowin. in.redients. Go here for the do!ge !"d dire#tio".
L$Argi"i"e AKG
C!ffei"e
%et!$A&!"i"e
I3 you=re in the 7H or ANYWH868 in 8uro!e9 I HI5H&Y recommend MyProtein. 0heir .ear
is eEtremely hi.h 2uality and the chea!est you<ll 3ind. Here are direct links to their best
!roducts:
(reatine Monohydrate
Whey Protein (oncentrate
Whey Protein Isolate
?eta Alanine
?(AAs
&'Ar.inine AH5
(a33eine
Copyright 2014 MUSCLEHACK LTD. '
Some Important Notes: Please Read
A?170 AN80B (A6?
0his is es!ecially rele4ant 3or !eo!le in North AmericaC INet (arbs= means di.estible
carbohydrate i.e. the total carb count minus the 3iber content. In the 7.. and (anada net
carbs are not dis!layed on !roducts9 you must there3ore subtract the 3iber .rams 3rom the
total carbohydrate .rams to arri4e at the net carb count. 0hese are the only carbs you
need to count towards your total daily allowance. In contrast9 countries in 8uro!e and
1ceania dis!lay the net carbs on the !roduct !acka.in. and are sim!ly called
Icarbohydrate.= Do N10 subtract 3iber 3rom this 3i.ure as you will o4er'consume carbs.
All carb le4els 2uoted in this book are minus 3iber so they are INet (arbs=. 0here is no need
3or you to subtract anythin..
IMP86IA& AND M806I( M8A768M8N0
I ha4e used both im!erial and metric measurements to suit e4eryone the world o4er. o
there<ll be <cu!s< 3or Americans and .rams 3or the 8uro!eans and so on. Howe4er9 I3 you
li4e in a country that tends to measure thin.s by 4olume like the 7..9 I would still ad4ise
you to in4est in a .ood set o3 di.ital kitchen scales and wei.h your 3ood out. It is the only
way you can .o about this diet in a scienti3ic manner.
(A&16I8 &8J8&
Now it would be 4irtually im!ossible to co4er e4ery (alorie le4el between )%** ; 3%**9 but
there<s no need. 0here are enou.h !lans and di33erent meals to be able to tweak them u!
or down a 3ew hundred (alories to 3it your need. For eEam!le9 i3 you<re lookin. at the 3**o
(alorie low'carb !lan9 and need a -+** !lan9 look at one o3 the others #say the -"** !lan$
and swa! a meal or - to make it -+** ; 4ery sim!le.
N706I0I1N &A?8&
I .et this all the time. A0he label says somethin. di33erent to what you sayB. 1r9 Athe label<s
macros don<t add u! to the (alories it states.B You<re o4er'thinkin. this way too much. You
must acce!t the 3act that you sim!ly can never know eEactly how many (alories you<4e
had in a day. You can come close9 but you can<t know 3or sure. A label states what they
3ound in a certain sam!le o3 that !roduct9 it doesn<t state eEactly how many calories that
!articular !roduct you<re holdin. in your hand contains. 84ery !roduct9 e4ery !iece o3
meat9 e4ery sweet !otato9 tomato etc. is .oin. to be sli.htly di33erent in its make'u!. As
meticulous as you mi.ht be9 by the end o3 the day9 you could be )** or more (alories u! or
Copyright 2014 MUSCLEHACK LTD. (
down 3rom what you think. ?ut a4era.in. it out o4er the lon.er'term9 it<ll be 3ine. Kust
sto! thinkin. about this kind o3 thin. ; you can<t know 3or sure. None o3 us do. It<s ok ;
really L$
8A0IN5 8J86Y 3 H176
You don<t need to eat e4ery 3 hours to stay AanabolicB. You don<t need to eat % or M times a
day9 unless you en:oy bein. a sla4e to your diet. Food di.ests slowly. A hi.h !rotein meal
will take many hours to break down and di.est9 trans!ortin. those amino acids into your
bloodstream. At the moment I eat 3 or / times a dayL it suits my li3estyle. 6ead my article
<How Much Protein (an 0he ?ody Absorb In 1ne ittin.< 3or more on this.
N1 HI5H (A6? M8A& P&AN 7ND86 -*** (A&16I8
You will note there are no hi.her'carb meal !lans under -*** (alories in this book. 0his is
because .oin. hi.h carb when attem!tin. to cut 3at is not the way to .o and I don<t want
to encoura.e anyone to .o down that route. It has been 4eri3ied o4er and o4er a.ain that a
lower carb #but not Nero carb$ a!!roach9 cou!led with wei.ht trainin. is the sin.le best
way to stri! body 3at and im!ro4e body com!osition i.e. more lean muscle with less 3at. I
.i4e studies !ro4in. this in my 0otal iE Pack Abs book. For more on this you mi.ht want
to check out this !a!er entitled <&ow'(arbohydrate Diets Promote a More Fa4orable ?ody
(om!osition 0han &ow'Fat Diets<.
NOTE: Are you on Facebook> Please A&ikeB the MuscleHack Fan Pa.e. You=ll be able to .et hel!9
u!load your own !ro.ress !ics9 and discuss ti!s with 3ellow MuscleHackers.
Follow me on Twitter here OMuscleHacker
Koin our 3orum 3or 3ree ad4ice
5et the F688 Andriod a!! here
Copyright 2014 MUSCLEHACK LTD. )
Very Simple Low Cal & Low Carb - 1600 Calories
0hanks to <wei.htcon2ueror< on the MuscleHack 3orum 3or submittin. the outline o3 this
one9 which I ha4e 3leshed out.
Meal P): " E Whole 8..s #boiled$
TOTAL CALS : 386 | Protein: 30g | Fat : 26g | Carbs net!: 2"#g
Meal P-: " E Whole 8..s #boiled$ and Nuts
" E whole e..s
(alories : 3+%
Protein: 3*.
Fat : -%.
(arbs #net$: -.".
) ounce or -+. almonds
(alories : )%/
Protein: %.
Fat : )/./.
(arbs #net$: -.%.
TOTAL CALS: ##0 | Protein: 36g | Fat: $0g | Carbs net!: #"%g
Meal P3: A Protein hake #add your ". creatine i3 this is a3ter your workout$
A !rotein shake in water. About /*.9 which will yield some 3at and carbs but around 33.
!rotein.
TOTAL CALS: %#2 | Protein: 33g | Fat: %g | Carbs net!: 2"&#g
Copyright 2014 MUSCLEHACK LTD. *
Meal P/: (hicken Q Almond &ea3y alad
-**. (hicken
(alories: -*M
Protein: /".
Fat: 3.
(arbs: *.
(alories : )%/
Protein: %.
Fat : )/./.
(arbs #net$: -.%.
Hand3ul o3 lea3y 4e..ies with ) tables!oon o3 oli4e oil.
(alories: )"*
Protein: *.
Fat: )3.
(arbs #net$ : +.-".
TOTAL CALS: #2% | Protein: #%g | Fat: 30"$g | Carbs net!: %0"8#g
TOTALS FO' T(E )A*:
CALO'+ES: %60,
P'OTE+N: %#0g
FAT: ,&"$g
NET CA'-S: 36"#g
Copyright 2014 MUSCLEHACK LTD. +
SIMPLE LOW CARB - 1900 CALORIES
0otal (alories: R),** !er day. 0hanks to 3orum moderator Petter 1lsen. I ha4e based this
on his meal !lan.
Meal P): ?acon Q 8..s
"*. or ) S ounces ?acon
(alories : -3+
Protein: )*.
Fat : --.
(arbs #net$: *.
3 E Whole 8..s
(alories : -)3
Protein: )+.
Fat : )".
(arbs #net$: ).".
TOTAL CALS : $#% | Protein: 28g | Fat : 3&g | Carbs net!: %"#g
Meal P-: Protein hake #add your ". creatine i3 this is a3ter your workout$
!rotein.
Meal P3: 5round ?ee3 with Mayo
-**. or M ounces o3 .round bee3
(alories : "3-
Protein: "-.
Fat : 3%.
(arbs #net$: *.
"*. or ) S ounces mayo #3ull 3at$
(alories : 3""."
Protein: ).
Fat : 3+.".
(arbs #net$: *.
010A& (A&: ++M." T Protein: "3. T Fat: M/.". T (arbs #net$: *.
Meal P/: (hicken9 (heese9 Q ?roccoli #salt to taste$
-**. or M ounces (hicken
(alories: -*M
Protein: /".
Fat: 3.
(arbs #net$: *.
/". (heddar (heese9 which is about - re.ular slices or ) S ounces
(alories: )"%
Protein: )*.
Fat: )-.
(arbs #net$: -.
-**. or M ounces ?roccoli
(alories: "*
Protein: /.".
Fat: *.
(arbs #net$: +.
TOTAL CALS: $%3 | Protein: #,"#g | Fat: %#g | Carbs net!: %0g
TOTALS FO' T(E )A*:
CALO'+ES: %,06"#
P'OTE+N: %&3g
FAT: %2&"#g
NET CA'-S: %$"2#g
LOW CARB - 2000 CALORIES
0hanks to 3orum user Au.usto. 0his is a tweaked 4ersion o3 his meal !lan submission.
Meal P) ; crambled 8..s Q 8.. Whites
/ crambled 8..s
(alories : -+/
Protein: -/.
Fat : -*.
(arbs #net$: -.
)**. 8.. Whites
(alories : /*
Protein: )*.
Fat : *.
(arbs #net$: *.
TOTAL CALS: 32$ | Protein: 3$g | Fat: 20g | Carbs net!: 2g
M8A& P- ; Protein hake #add your ". creatine i3 this is a3ter your workout$
!rotein.
M8A& P3 ; !a.hetti9 ?ee39 Q 0omato auce
)**. or 3oN. !a.hetti
(alories : )-*
Protein: ".
Fat : *.".
(arbs #net$: -/.
"*. or )." oN. 5round ?ee3
(alories : )),
Protein: )/.
Fat : M.
(arbs #net$: *.
%*. 0omato auce #not ketchu!9 the :ars 3or cookin. with !asta or s!a.hetti$
(alories : -"
Protein: ).
Fat : *.
(arbs #net$: ".
TOTAL CALS: 26$ | Protein: 20g | Fat: &"#g | Carbs net!: 2,g
M8A& P / ; mall 5reen alad with 0una and Mayo
%*. 5reen alad
(alories: )-
Protein: ).
Fat: *.
(arbs #net$: -.
%*. 0una
(alories: %*
Protein: )".
Fat: *.
(arbs #net$: *.
)". Mayo
(alories: ,*
Protein: *.
Fat: )*.
(arbs #net$: *.
TOTAL CALS: %62 | Protein: %6g | Fat: %0g | Carbs net!: 2g
M8A& P" ; (hicken9 Potato9 alad9 Q Dressin.
(alories: -*M
Protein: /".
Fat: 3.
(arbs #net$: *.
+*. ?oiled Potato #no skin$
(alories: %%
Protein: ).".
Fat: *.
(arbs #net$: )".
%*. 5reen alad
(alories: )-
Protein: ).
Fat: *.
(arbs #net$: -.
)". or ) tables!oon 6anch Dressin.
(alories: M*
Protein: *.
Fat: M.M
(arbs: *.
)*ml 1li4e 1il or - teas!oons
(alories: +)
Protein: *.
Fat: ,.
(arbs: *.
TOTAL CALS: $36 | Protein: $&"#g | Fat: %,"&g | Carbs net!: %&g
Copyright 2014 MUSCLEHACK LTD. 1'
M8A& P% ; nack o3 (heese Q Almonds
(alories: )"%
Protein: )*.
Fat: )-.
(arbs #net$: -.
/*. or )."oN Almonds
(alories: --+
Protein: +.
Fat: -*.".
(arbs #net$: 3.
TOTAL CALS: 38$"# | Protein: %8g | Fat: 32"#g | Carbs net!: #g

M8A& PM ; ?oiled 8..s9 Peanut ?utter
3 E Whole 8..s
(alories : -)3
Protein: )+.
Fat : )".
(arbs #net$: ).".
)". Peanut ?utter
(alories: )**
Protein: /.
Fat: +.
(arbs #net$: 3.
TOTAL CALS 3%3 | Protein: 22g | Fat: 23g | Carbs: $"#g
Copyright 2014 MUSCLEHACK LTD. 1(
TOTALS FO' T(E )A*:
CALO'+ES: 20#$
P'OTE+N: %,0"#g
FAT: %%3"&g
NET CA'-S: 62"2#g
Copyright 2014 MUSCLEHACK LTD. 1)
LOW CARB - 2500 CALORIES
Meal P) 8..9 Ham9 (heese9 ?ell Pe!!er9 Q Mushroom 1melet
3 E Whole 8..s
(alories : -)3
Protein: )+.
Fat : )".
(arbs #net$: ).".
,*. (heddar (heese9 which is about / re.ular slices or 3 ounces. Melt this o4er your
cauli3lower.
(alories: 3)-
Protein: -*.
Fat: -/.
(arbs #net$: /.
S ?ell Pe!!er cho!!ed u!
(alories: )*
Protein: *.".
Fat: *.
(arbs #net$: -.
S (u! Mushroom sliced #about a hand3ul$
(alories: +
Protein: ).
Fat: *.
(arbs #net$: ).
- E 0hin lices o3 (ooked Ham or about /".
(alories: )-*
Protein: )-.
Fat: +.
(arbs #net$: *.
Copyright 2014 MUSCLEHACK LTD. 1*
TOTAL CALS : 663 | Protein: #%"#g | Fat : $&g | Carbs net!: 8"#g
Meal P-: 0he Monster moothie. Whey9 Hea4yUDouble (ream9 Peanut ?utter9 Water9 FlaE
eed.
/*. er4in. Whey Protein
(alories: )"-
Protein: 33.
Fat: ).
(arbs #net$: -.M".
) E tables!oon #about )".$ Natural Peanut ?utter
(alories: )**
Protein: /.
Fat: +.
(arbs #net$: 3.
)"*ml or " 3l oN. Hea4y (ream #called double cream in the 7H$
(alories: "-3
Protein: 3.
Fat: "".
(arbs #net$: /.
3"*ml or ) S (u!s Water ; * (alories
) E hea!ed tables!oon FlaE eed #R)".$
(alories: M+
Protein: -.
Fat: %.
(arbs #net$: /.
TOTAL CALS: 8#3 | Protein: $2g | Fat: &0g | Carbs net!: %3"&#g
Copyright 2014 MUSCLEHACK LTD. 1+
M8A& P3 ; Protein hake #/*.$ 0ake a3ter your workout. You can mo4e this meal around
to whene4er you train in the day.
(alories: )"-
Protein: 33.
Fat: ).
(arbs #net$: -.M".
Meal P/ teak9 Q MiEed ?uttered Je..ies
"oN or )/*. teak #cooked$
(alories: 3/"
Protein: 3,.
Fat: -).
(arbs #net$: *.
)". or ) tables!oon ?utter 3or meltin. o4er your 4e..ies #Herry.old brand is best$
(alories: )*+
Protein: *.
Fat: )-.
(arbs #net$: *.
% E Hea!ed 0ables!oons o3 MiEed Je..ies #I buy a ba. o3 3roNen carrots9 !eas9 cauli3lower9
broccoli$
(alories: +,
Protein: %.
Fat: ).
(arbs #net$: )/.
TOTAL CALS: #$2 | Protein: $#g | Fat: 3$g | Carbs net!: %$g
M8A& P" ; Full Fat (otta.e (heese and with 3laked or .round Almonds #use ste4ia to
sweeten the cotta.e cheese i3 you wish$
) (u! Full'Fat (otta.e (heese #i3 in the 7H9 this is basically the siNe o3 a tub that you buy in
0esco or Asda9 sim!ly em!ty the entire contents into a bowl$.
(alories: )M,."
Protein: -M.
Fat: ".".
(arbs #net$: ".".
(alories : )%/
Protein: %.
Fat : )/./.
(arbs #net$: -.%.
TOTAL CALS: 3$3"# | Protein: 33g | Fat: %,",g | Carbs net!: 8"%g
TOTALS FO' T(E )A*:
CALO'+ES: 2##3"#
P'OTE+N: 20$"#g
FAT: %&%",g
NET CA'-S: $&"%g
Low-Carb 3000 Calories
Meal P): ?acon Q 8..s with (heese
(alories : -3+
Protein: )*.
Fat : --.
(arbs #net$: *.
3 E Whole 8..s
(alories : -)3
Protein: )+.
Fat : )".
(arbs #net$: ).".
/". (heddar (heese9 which is about - re.ular slices or ) S ounces #!ut on your e..s$
(alories: )"%
Protein: )*.
Fat: )-.
(arbs #net$: -.
TOTAL CALS : 60& | Protein: 38g | Fat : $,g | Carbs net!: 3"#g
eed.
(alories: )"-
Protein: 33.
Fat: ).
(arbs #net$: -.M".
(alories: )**
Protein: /.
Fat: +.
(arbs: 3.
(alories: "-3
Protein: 3.
Fat: "".
(arbs #net$: /.
(alories: M+
Protein: -.
Fat: %.
(arbs #net$: /.
(alories: )"-
Protein: 33.
Fat: ).
(arbs #net$: -.M".
M8A& P/ teak9 (auli3lower (heese9 MiEed ?uttered Je..ies
(alories: 3/"
Protein: 3,.
Fat: -).
(arbs #net$: *.
) S (u!s (auli3lower #)**.$ ; cooked wei.ht.
(alories: -+."
Protein: 3.
Fat: *.".
(arbs #net$: 3.
cauli3lower.
(alories: 3)-
Protein: -*.
Fat: -/.
(arbs #net$: /.
(alories: )*+
Protein: *.
Fat: )-.
(arbs #net$: *.
3 E Hea!ed 0ables!oons o3 MiEed Je..ies #I buy a ba. o3 3roNen carrots9 !eas9 cauli3lower9
broccoli$
(alories: //."
Protein: 3.
Fat: *.".
(arbs #net$: M.
TOTAL CALS: 838 | Protein: 6#g | Fat: #8g | Carbs net!: %$g
Meal P": (hicken Q Almond &ea3y alad
-**. (hicken
(alories: -*M
Protein: /".
Fat: 3.
(arbs: *.
(alories : )%/
Protein: %.
Fat : )/./.
(arbs #net$: -.%.
Hand3ul o3 lea3y 4e..ies with ) tables!oon o3 oli4e oil.
(alories: )"*
Protein: *.
Fat: )3.
(arbs #net$ : +.-".
TOTAL CALS: #2% | Protein: #%g | Fat: 30"$g | Carbs net!: %0"8#g
TOTALS FO' T(E )A*:
CALO'+ES: 2,&%
P'OTE+N: 22,g
FAT: 208"$
NET CA'-S: $$"8#
Low-Carb 3500 Calories
What I<ll do 3or the 3"** (alorie meal !lan is modi3y the 3*** (alorie !lan9 because it<s
such a .reat way to eat.
Meal P): ?acon Q 8..s with (heese
(alories : -3+
Protein: )*.
Fat : --.
(arbs #net$: *.
3 E Whole 8..s
(alories : -)3
Protein: )+.
Fat : )".
(arbs #net$: ).".
/". (heddar (heese9 which is about - re.ular slices or ) S ounces #!ut on your e..s$
(alories: )"%
Protein: )*.
Fat: )-.
(arbs #net$: -.
TOTAL CALS : 60& | Protein: 38g | Fat : $,g | Carbs net!: 3"#g
eed.
(alories: )"-
Protein: 33.
Fat: ).
(arbs #net$: -.M".
(alories: )**
Protein: /.
Fat: +.
(arbs: 3.
(alories: "-3
Protein: 3.
Fat: "".
(arbs #net$: /.
(alories: M+
Protein: -.
Fat: %.
(arbs #net$: /.
(alories: )"-
Protein: 33.
Fat: ).
(arbs #net$: -.M".
M8A& P/ teak9 (auli3lower (heese9 MiEed ?uttered Je..ies
(alories: 3/"
Protein: 3,.
Fat: -).
(arbs #net$: *.
) S (u!s (auli3lower #)**.$ ; cooked wei.ht.
(alories: -+."
Protein: 3.
Fat: *.".
(arbs #net$: 3.
cauli3lower.
(alories: 3)-
Protein: -*.
Fat: -/.
(arbs #net$: /.
(alories: )*+
Protein: *.
Fat: )-.
(arbs #net$: *.
broccoli$
(alories: //."
Protein: 3.
Fat: *.".
(arbs #net$: M.
TOTAL CALS: 838 | Protein: 6#g | Fat: #8g | Carbs net!: %$g
Meal P": ?ee3 (hilli with (heese #you can .et instructions on how to make this delicious
meal here$
-**. or M ounces o3 .round bee3
(alories : "3-
Protein: "-.
Fat : 3%.
(arbs #net$: *.
cauli3lower.
(alories: 3)-
Protein: -*.
Fat: -/.
(arbs #net$: /.
)*ml 1li4e 1il or - teas!oons
(alories: +)
Protein: *.
Fat: ,.
(arbs: *.
(alories: )*
Protein: *."
Fat: *.
(arbs: -.
-**. or M ounces o3 (ho!!ed tomatoes. You can buy tins o3 cho!!ed tomatoes. 0hey<re
usually about /**. by wei.ht. o :ust !our in hal3 the tin. In the 7H9 0esco do /**. tins o3
cho!!ed tomatoes 3or :ust 3%!.
(alories: 3%."
Protein: -
Fat: *.".
(arbs: %.
)U- cu! water #/ 3l. oN.$
(alories: *
- tables!oons malt 4ine.ar
(alories: *
) E hea!ed teas!oon #R+.$ chilli !owder
(alories : -"
Protein: ).
Fat : ).
(arbs #net$: 3.
TOTAL CALS: ,,6"# | Protein: &#"#g | Fat: &0"#g | Carbs net!: %#g
TOTALS FO' T(E )A*:
CALO'+ES: 3$$6"#
P'OTE+N: 2#3"#g
FAT: 2$8"#
NET CA'-S: $,
HIGH CARB - 2000 Calories
M8A& P) ; P61A0 i.e. Protein 1ats combo #more details on this meal here$
3*. ser4in. o3 oats
)**ml U 3." 3l oN water
-". ser4in. Whey Protein
-**ml U M 3l oN milk
Kust miE it all to.ether and en:oy. Janilla 3la4or whey works best.
TOTAL CALS: 2,0 | Protein: 32g | Fat: #"#g | Carbs net!: 28g
M8A& P- ; ?ee3 (hilli #you can .et cookin. instructions 3or this meal here$
)"*. or "oN &ean ?ee3 Mince
(alories: -,/
Protein: /*.
Fat: )/.
(arbs #net$: -.
)-*. or /oN Hidney ?eans
(alories: )-"
Protein: +.
Fat: ).
(arbs #net$: -).
(alories: )*
Protein: *."
Fat: *.
(arbs: -.
-**. or M ounces o3 (ho!!ed tomatoes. You can buy tins o3 cho!!ed tomatoes. 0hey<re
usually about /**. by wei.ht. o :ust !our in hal3 the tin. In the 7H9 0esco do /**. tins o3
cho!!ed tomatoes 3or :ust 3%!.
(alories: 3%."
Protein: -
Fat: *.".
(arbs: %.
)U- cu! water #/ 3l. oN.$
(alories: *
- tables!oons malt 4ine.ar
(alories: *
) E hea!ed teas!oon #R+.$ chilli !owder
(alories : -"
Protein: ).
Fat : ).
(arbs #net$: 3.
(alories: )"%
Protein: )*.
Fat: )-.
(arbs #net$: -.
TOTAL CALS: 6$6"# | Protein: 6%"#g | Fat: 28"#g | Carbs net!: 36g
(alories: )"-
Protein: 33.
Fat: ).
(arbs #net$: -.M".
M8A& P/ ; (hicken A &a Hin. #you can .et cookin. instructions 3or this meal here$
(alories: -*M
Protein: /".
Fat: 3.
(arbs #net$: *.
) cu!U+ 3l oN or -/*ml Whole Milk
(alories: )/+
Protein: +.
Fat: +.
(arbs #net$: )).
- E tables!oons Wholemeal Flour #about 3*.$
(alories: )*+."
Protein: /.
Fat: *.".
(arbs #net$: --.
) E hard'boiled e.. sliced
(alories: MM.-
Protein: %.
Fat: ".+.
(arbs #net$: *.-".
3 E tables!oons (ho!!ed 1nion
(alories: )+
Protein: *.".
Fat: *.
(arbs #net$: /.
) E cu! (ooked !inach #3or 7H readers that<s basically a lar.e hand3ul$
(alories: ++
Protein: %.
Fat: /.
(arbs #net$: M.
TOTAL CALS: 6$6"& | Protein: 6,"#g | Fat: 2%"3g | Carbs net!: $$"2#g
M8A& P" ; Full Fat (otta.e (heese9 Whey9 te4ia #you can throw in a hand3ul o3
blueberries or other 3ruit here9 :ust ad:ust the macros and (alories$
) (u! Full'Fat (otta.e (heese #i3 in the 7H9 this is basically the siNe o3 a tub that you buy in
0esco or Asda9 sim!ly em!ty the entire contents into a bowl$.
(alories: )M,."
Protein: -M.
Fat: ".".
(arbs #net$: ".".
-*. Whey Protein #about hal3 o3 your normal ser4in.$
(alories: M%."
Protein: )%.".
Fat: *.".
(arbs #net$: ).".
3 E teas!oons ste4ia
(alories: %
Protein: *.
Fat: *.
(arbs #net$: ).".
TOTAL CALS: 262 | Protein: $3"#g | Fat: 6g | Carbs net!: 8"#g
TOTALS FO' T(E )A*:
CALO'+ES: %,,&
P'OTE+N: 23,"#g
FAT: 62"3g
NET CA'-S: %%,"#g
HIGH CARB - 2500 CALORIES
Meal P) ; 8..s Q 0oast with ?utter
- E lices ?ur.en ?read #toasted is .ood$
(alories: -3).-
Protein: )/.
Fat: +.+.
(arbs #net$: -/.
/ E 8..s
(alories: -+M.%
Protein: -/.
Fat: -*./.
(arbs #net$: -.
)". or ) tables!oon ?utter #Herry.old brand is best$
(alories: )*+
Protein: *.
Fat: )-.
(arbs #net$: *.
TOTAL CALS: 626"80 | Protein: 38g | Fat: $%"2g | Carbs net!: 26g
M8A& P- ; (ouscous9 (hicken9 ?utter Q Je..ies #more details on this meal here$
(alories: -*M
Protein: /".
Fat: 3.
(arbs #net$: *.
)**. or 3."oN (ouscous #uncooked wei.ht$
(alories: 3%/."
Protein: )3.
Fat: *.".
(arbs #net$: MM.
(alories: )*+
Protein: *.
Fat: )-.
(arbs #net$: *.
broccoli$
(alories: //."
Protein: 3.
Fat: *.".
(arbs #net$: M.
TOTAL CALS: &2$ | Protein: 6%g | Fat: %6g | Carbs net!: 8$g
M8A& P3 ' Protein hake #/*.$ 0ake a3ter your workout. You can mo4e this meal around to
whene4er you train in the day.
(alories: )"-
Protein: 33.
Fat: ).
(arbs #net$: -.M".
Meal P/ ; P61A0 i.e. Protein 1ats combo #more details on this meal here$
3*. ser4in. o3 oats
)**ml U 3." 3l oN water
-". ser4in. Whey Protein
-**ml U M 3l oN milk
Kust miE it all to.ether and en:oy. Janilla 3la4or whey works best.
TOTAL CALS: 2,0 | Protein: 32g | Fat: #"#g | Carbs net!: 28g
Meal P" ; &ean ?ee3 Mince9 weet Potato9 (heese9 ?utter9 0omato
(alories: -,/
Protein: /*.
Fat: )/.
(arbs #net$: -.
-**. or MoN. weet Potato
(alories: )+/."
Protein: -.
Fat: *.".
(arbs #net$: /3.
(alories: )"%
Protein: )*.
Fat: )-.
(arbs #net$: -.
(alories: )*+
Protein: *.
Fat: )-.
(arbs #net$: *.
) 6e.ular 0omato
(alories: )%
Protein: ).
Fat: *.
(arbs #net$: 3.
TOTAL CALS: &#8"# | Protein: #3g | Fat: 38"#g | Carbs net!: #0g
TOTALS FO' T(E )A*:
CALO'+ES: 2##0
P'OTE+N: 2%&
FAT: %02
NET CA'-S: %,%
HIGH CARB - 3000 CALORIES
0hanks 3or 3orum member H6 3or the bones o3 this one. I added my own take on it.
Meal P) ; 8..s Q 0oast with ?utter
- E lices ?ur.en ?read #toasted is .ood$
(alories: -3).-
Protein: )/.
Fat: +.+.
(arbs #net$: -/.
/ E 8..s
(alories: -+M.%
Protein: -/.
Fat: -*./.
(arbs #net$: -.
- E 0ables!oons ?utter 3or s!readin. on your toast #about 3*.$
(alories: -*M
Protein: *.
Fat: -3.
(arbs #net$: *.
TOTAL CALS: &2#"80 | Protein: 38g | Fat: #2"2g | Carbs net!: 26g
Meal P- ; (hicken9 ?rown 6ice9 ?utter9 Hidney ?eans9 ?roccoli
(alories: -*M
Protein: /".
Fat: 3.
(arbs #net$: *.
)**. or 3."oN ?rown 6ice #raw wei.ht$
(alories: 3")
Protein: M.
Fat: 3.
(arbs #net$: M/.
)-*. or /oN Hidney ?eans
(alories: )-"
Protein: +.
Fat: ).
(arbs #net$: -).
)**. or 3."oN ?roccoli
(alories: -+
Protein: 3.
Fat: *.
(arbs #net$: /.
(alories: )*+
Protein: *.
Fat: )-.
(arbs #net$: *.
TOTAL CALS: 8%, | Protein: 63g | Fat: %,g | Carbs net!: ,,g
M8A& P3 ; 1ats9 Whey Q un3lower eeds #.ood 3or be3ore your workout$
%*. Porrid.e 1ats
(alories: -*+
Protein: %.
Fat: /.
(arbs #net$: 3M.
-". un3lower eeds
(alories: )"-
Protein: %.
Fat: )-.
(arbs #net$: ".
/*. Whey Protein9 which will yield some 3at and carbs but around 33. !rotein.
(alories: )"-
Protein: 33.
Fat: ).
(arbs #net$: -.M".
TOTAL CALS: #%2 | Protein: $#g | Fat: %&g | Carbs net!: $$"&#g
M8A& P/ ; Protein hake #/*.$ 0ake a3ter your workout. You can mo4e this meal around
(alories: )"-
Protein: 33.
Fat: ).
(arbs #net$: -.M".
M8A& P" ; &ean ?ee3 Mince9 weet Potato9 (heese9 ?utter9 0omato
(alories: -,/
Protein: /*.
Fat: )/.
(arbs #net$: -.
(alories: )+/."
Protein: -.
Fat: *.".
(arbs #net$: /3.
(alories: )"%
Protein: )*.
Fat: )-.
(arbs #net$: -.
(alories: )*+
Protein: *.
Fat: )-.
(arbs #net$: *.
) 6e.ular 0omato
(alories: )%
Protein: ).
Fat: *.
(arbs #net$: 3.
TOTAL CALS: &#8"# | Protein: #3g | Fat: 38"#g | Carbs net!: #0g
TOTALS FO' T(E )A*:
CALO'+ES: 2,6&"30
P'OTE+N: 232g
FAT: %2&"&g
NET CA'-S: 222"#g
HIGH CARB - 3600 Calories
Meal P) ; 8..s with a ?a.el Q (ream (heese
/ E 8..s
(alories: -+M.%
Protein: -/.
Fat: -*./.
(arbs #net$: -.
) E 6e.ular ?a.el
(alories: -M*
Protein: )*.
Fat: -.
(arbs #net$: "3.
) E tables!oon #about )".$ (ream (heese
(alories: ")
Protein: ).
Fat: ".
(arbs #net$: *.".
TOTAL CALS: 608"6 | Protein: 3#g | Fat: 2&"$g | Carbs net!: ##"#g
Meal P- ; moothie with whey9 banana9 !eanut butter9 and whole milk. 5reat 3or !re'
workout. I3 you train 3irst thin. in the mornin.9 this is a 3antastic 2uick o!tion 3or you
strai.ht outta bed :$
(alories: )"-
Protein: 33.
Fat: ).
(arbs #net$: -.M".
) E Medium ?anana
(alories: ))%."
Protein: ).
Fat: *.".
(arbs #net$: -M.
(alories: )**
Protein: /.
Fat: +.
(arbs #net$: 3.
- E cu!s #)% 3l oN or /M"ml$ o3 Whole Milk
(alories: -,%
Protein: )%.
Fat: )%.
(arbs #net$: --.
TOTAL CALS: 66$"# | Protein: #$g | Fat: 2#"#g | Carbs net!: #$"&#g
Meal P3 ; Whey Protein hake with Whole Milk #and creatine i3 !ost'workout$
(alories: )"-
Protein: 33.
Fat: ).
(arbs #net$: -.M".
- E cu!s #)% 3l oN or /M"ml$ o3 Whole Milk
(alories: -,%
Protein: )%.
Fat: )%.
(arbs #net$: --.
TOTAL CALS: $$8 | Protein: $,g | Fat: %&g | Carbs net!: 2$"&#g
Meal P/ ; teak9 ?rown 6ice9 (heese9 ?uttered Je..ies #?i. meal !er3ect 3or eatin. within
3 hours o3 3inishin. your workout$
(alories: 3/"
Protein: 3,.
Fat: -).
(arbs #net$: *.
(alories: )"%
Protein: )*.
Fat: )-.
(arbs #net$: -.
)**. or 3."oN ?rown 6ice #raw wei.ht$
(alories: 3")
Protein: M.
Fat: 3.
(arbs #net$: M/.
(alories: )*+
Protein: *.
Fat: )-.
(arbs #net$: *.
broccoli$
(alories: //."
Protein: 3.
Fat: *.".
(arbs #net$: M.
TOTAL CALS: %00$"# | Protein: #,g | Fat: $8"#g | Carbs net!: 83g
Meal P" ; (ouscous9 weet Potato9 (hicken9 ?utter Q Je..ies. 0his is 4ery 3illin.. 1ne last
bi. meal be3ore bedtime to 3uel muscle .rowth ri.ht throu.h the ni.ht$
(alories: -*M
Protein: /".
Fat: 3.
(arbs #net$: *.
)**. or 3."oN (ouscous #uncooked wei.ht$
(alories: 3%/."
Protein: )3.
Fat: *.".
(arbs #net$: MM.
(alories: )+/."
Protein: -.
Fat: *.".
(arbs #net$: /3.
(alories: )*+
Protein: *.
Fat: )-.
(arbs #net$: *.
broccoli$
(alories: //."
Protein: 3.
Fat: *.".
(arbs #net$: M.
TOTAL CALS: ,08"# | Protein: 63g | Fat: %6"#g | Carbs net!: %2&g
TOTALS FO' T(E )A*:
CALO'+ES: 363$"%
P'OTE+N: 260g
FAT: %3$",
NET CA'-S: 3$#
In No4ember -**, I recruited some 4olunteers 4ia MuscleHack to test a new bodybuildin. !rotocol I had
de4elo!ed. 0he .oal o3 which was to try and increase the siNe o3 the sub:ectIs arms by hal3 an inch in )
weekC #5et Your (o!y Here$
As you will see9 some !eo!le reached this tar.et9 some did e4en betterC
5re. Ma.isana9 Hin.aroy9 Vueensland9 Australia. .A+NE) 2C/s or
0"8 +NC(ES0
Hello Mark. I have finished the Blast Arms Routine and I am happy to
say that it has worked. My measurements were as follows
Before they were 34m rela!ed and 3"m fle!ed. It didn#t han$e at all
until the 4th day afterwards when they seem to have $rown overni$ht.
%ow the final measurement is 3&m rela!ed and a hu$e differene fle!ed
ome to 3'm . I an see the differene in the si(e and my musle
seems to )e more solid*harder when fle!ed. +hanks a$ain. ,
(rai.. ydney9 Australia. .A+NE) %"#C/s which is 1J86 )U- an IN(HC
Hey Mark. -eft arm )e$an at ./m and finished up at 30.3m. Ri$ht arm )e$an at 30m and $rew to 31.&m 2 also
taken on Monday. 3ed. this was " days after the workout4
I found the adene a really $ood way to train to failure 2 I was so onentrated on ountin$ those intervals that it
meant I trained to true failure )eause I didn#t know what rep I was on.
+he stati failure was R5A- tou$h to $ive 1006 )ut I definitely found it $ave me a deep )urn in the )iep for at least
10 minutes after I had ompleted the set 7somethin$ not usually e!periened for me8. +hank you so muh for the
opportunity,.
Mark in (heltenham9 7H. .A+NE) %12 +NC(0
Hi Mark
1 day )efore workout - 9 1..& : R 9 13
;orkout +ues .4*11*.00/
<at measurement - 9 13 : R 9 13.& 7peak8 3ed. & days after the workout4
-ast measurement - 9 13=: R 9 13.&=
<o I have $ained 1*. inh on )oth.,
CL+C2 (E'E TO .ET *O3' COP* OF T(E 4A'/S -LAST E5PE'+/ENT6 2 NO70
Copyright 2014 MUSCLEHACK LTD. '0

MuscleHack Free Meal Plans

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MuscleHack Free Meal Plans

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com Free MuscleHack Meal Plans

TOTAL CALS: 38$"# | Protein: %8g | Fat: 32"#g | Carbs net!: #g

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