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Submitted By nonotme
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o Egg Whites o Oats o Coffee



o Lean Steak o Brown Rice


o Chicken o Sweet Potato o Broccoli


o Fish o Brown Rice o Broccoli


o Chicken o Sweet Potato o Broccoli


o Tilapia o Brown Rice o Coffee


o Protein Shake with Glutamine, Creatine, and Vitargo

o Lean Steak o Broccoli


o Meal Replacement Shake - Kris recommends CNP ProPeptide for black/dark backgrounds for white/light backgrounds


1. Grab yourself a gallon size jug of Water even if you have a water filter at home. You can use it to ensure you are getting your 1-2 gallons of water per day. If this is difficult, try adding some flavoring to your water. Kris recommends Xtend. 2. Cook all your meals for the week on Sunday or cook a big batch of food every Sunday and Wednesday for the rest of the days so you can easily grab them on the run. 3. Grilling your food will reduce the amount of fat you have to drain away while cooking. 4. Measure your food portions with a food scale or compare it to the size of your fist. You should be getting a fist sized portion of carbs and a fist sized portion of protein with every meal. 5. If your food is too bland add some spices such as Ginger, Cayenne Pepper, or even Salt.

for black/dark backgrounds

for white/light backgrounds…...

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