EXPLOSION PROGRAM TO PACKING ON MUSCLE-STAGE ONE THE DIET PLAN

STAGE ONE -WEEKS 1-4
I based this diet on a 180 pound person as a model.
Base caloric intake is figured by multiplying body weight by the number 18.
using this mass a 180 pound bodybuilder will need approximately 3200 calories a day , to build lean muscle mass take a couple of few more hundreds of calories .

first stage : protein make 40 percent of the total calories about 1.5-2 g per pound of body weight,
carbs are 22% and the rest is fat 38% from healthy sources ( no trans , no saturate )

Breakfast:________ calories ___Protein_____Carbs____Fat

6 whole eggs ________510_______42_________3_______36
1cup of cocked oatmeal ___130_______5___________22_______2
0.5 Avocado_________145________2___________7_________13

Morning snack
2 scoops Whey protein>____170______40___________2________0
8 oz whole milk___________146______8___________11________8

Lunch
1 can tuna____________220________40____________0________5
0.5cup of cottage cheese _____81_______14___________3_________1

preworkout snack
1 scoop whey protein________85_______20___________1_________0
8oz whole milk_____________146_______8___________11________8
1oz mixed nuts_____________168_______5___________7_________

Postworkout snack
2 scoops whey protein_________170_______40__________2________0
4 slices of white bread__________264_______8__________50________4
1tbs jelly____________________56_______0__________14________0

DINNER
8oz sirloin___________________456_______48_________0_________32
20 asparagus_________________60________6__________12_________0
0.5 cup hummus_______________207_______10_________18________12

BEFORE BED TIME
8 oz plain low-fat yogurt__________143________12________16_________4
1 scoop Casein Protein_____________120_______23_________4_________1

TOTAL:___________________3277_______332______183_______141