BULKING

KNOW THE RULES BLUEPRINT

1. Drink your calories 
2. Drink at least 3.5 litres/day of fluids
3. Chew less 
4. Eat Faster
5. Get comfortable eating when you are still
full
6. You are not special, if the scale is not
moving, you simply need to add even more
food, it WILL eventually move.

THE HULK SHAKE

01
1) 2x Scoops Protein Powder
2) 0.6 litres Whole Milk
3) 1/2 tsp salt + 3 TB Sugar
4) 2 Bananas/ Whole Fruit
5) Handful of Spinach
SUPER SHAKE 6) 3 TB Peanut Butter

2 x Super Shake PreWorkout - BCAA's

Replace standard shake with PostWorkout: use
super shake 2x/day. Carnivores - Use Whey Protein
Vegans - Use Pea or Rice Based
Protein

02
THE POWER SAMBO

1) 2 Slices of Sourdough Rye Bread

2) 4 TB of Peanut Butter per
sandwich
3) Add slices of strawberries (fresh)
ONCE YOU HAVE
4) Eat 1 sandwich along with your
PLATEAUED Super Shake

You will hit a wall from gaining

weight from the shakes, so when
this happens its time to add
rocket fuel. Add 2 x PB
Sandwiches daily
SWAP FOR DINNER

03
1/2 Jar Red Past Sauce
1/2 250gm (Penne & Rotelle are the
easiest to stomach
Secret Boost: Add 4 TB of Olive Oil
if you're still struggling to make the
PRICELESS PASTA scale move.

Once again you will stall so time

to kick it into overdrive with the
magic of pasta. Swap your dinner
out for this booster pack. 1-WAY TICKET TO
GAINSVILLE

Don't celebrate too soon! You need to

maintain this weight for 8 weeks to
make it stick. Go back to the last
increment that made you maintain
weight, and stay there for 2 months
while still training hard.