Captain America Diet

In order to gain the kind of weight and muscle mass you want, you are going to need to eat between 3000-3500 calories a day. Eating and following a strict calorie diet plan will literally make or break your results. The Captain America Diet Plan highlights a sample meal plan. The food you eat has to be quality food. You can not cheat and eat fast or junk food to get the extra calories you need. ( I mean you can; but chances are you will gain fat weight.) You must eat healthy food low in fat calories or you are going to end up gaining weight…just not the weight that you want.

Sample Meal Plan For 1 Day:

Breakfast

  • 1 Cup Oatmeal
  • Protein Shake
  • 8oz ┬áN0nfat Yogurt
  • 1 Cup Blueberries
  • 4 Egg Whites

Supplements: 1 Scoop Protein, 1 Serving Creatine, 2 Braintech Plus Capsules

Morning Snack

  • 1 Protein Bar
  • Handful of Almonds

Lunch

  • 1 Chicken Breast
  • 1 Salad with Fat Free Dressing

Supplements: 1 Serving of Creatine

Snack

  • 1 oz Beef Jerkey
  • 1 Can of Tuna

Pre-workout

  • Half of a Protein Shake

Supplements: 1 Scoop Protein, 1 Serving of Creatine, 2 Braintech Plus Capsules

Post-Workout

  • Other Half of Protein Shake
  • Banana
  • 1 Cup of Orange Juice

Dinner

  • 6oz Salmon
  • 1 Cup Asparagus
  • 1 Baked Potato
  • 1 Cup Brown Rice

Before Bed Snack

  • Protein Shake

Supplements: 1 Scoop Protein

 


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