Muscle Building Diet Plan To Gain 10-Pounds In 4-Weeks

By

Vince Del Monte, WBFF Pro Fitness Model, Certified Fitness Trainer
and Nutritionist and author of No Nonsense Muscle
Building.

Gaining 10 pounds of muscle is not the easiest task in the world but it’s definitely not the hardest task either. Adding a deadline of 4-weeks make the task more challenging but absolutely realistic.

The key is to apply diligence and discipline to your the muscle building diet plan and raise your intensity  when you pound the weights.  If you’re goal is to pack on some brawn, I’ve designed a very simple muscle building diet to ensure you’re tipping the scale ten pounds heavier in a month’s time.

Let’s get started.

Bulking Up The Brawn!

Your muscles grow on calories – 20-22 per pound of body weight to be exact.  A 180-pound man will have the challenge of consuming 3960 calories per day.

Unfortunately, not all calories are created equal, which means 3960 calories of chicken wings, bagels and sausages will have a huge difference on how you look naked versus 3960 calories of lean beef, oatmeal and egg whites.

Protein Portions Gone Wild

You’ll notice in the sample muscle building diet plan that you’re consuming 2 grams of protein per pound of body weigh (360 grams for the 180-pound bodybuilder), which is probably double your normal protein intake.

Why are you consuming so much protein?

The main reason is to recover and regenerate the muscle tissue you break down while training and to ensure you don’t lose any muscle during your intense workouts.

This amount of protein will switch on the “muscle-growing” switch inside your body and ensure you plenty of amino acids to support your growth to new levels.

Don’t Take Away My Carbs!

If you want to gain ten pounds of muscle in 4-weeks, your protein intake needs to be matched by your carbohydrate intake.  Carbs will keep your muscle full and large and ensure you have enough energy to meet your weight training programs demands.  So the 180-pound bodybuilder will strive for 360 grams of carbs each day.  As you can imagine, this is a much easier task then consuming 360 grams of protein.

Get Full On Fat

Fat is not as critical during a muscle building diet plan but a certain amount is required to support testosterone levels.  Shop for only healthy fats like mixed nuts, coconut oil, olive oil and avocado.  Not only do these foots boost testosterone production but they protein your joints and balance your hormones.

Double Up On Breakfast

The challenge of a muscle building diet plan requires serious diligence and discipline to schedule your meals into your schedule, often times you must form new habits.

I like the double breakfast strategy because your body can handle more calories in the morning and it mentally reinforces your goals for the rest of the day. Your first breakfast is designed to get into your blood stream quickly to prevent muscle breakdown and your second breakfast is designed to supply a slower-releasing form of energy for your morning.

940659

Back Off On Off Days

Since you’re energy demands are not as high, you’ll consume a lower amount of carbs to maximize the muscle-to-fat ratio and ensure you gain muscle, not fat. Also, we’ll drop our calories to 19 per pound of body weight, maintain our protein intake, increase the fat intake and decrease the carb intake the most.

Best Muscle Building Supplements

Tomorrow we’ll discuss a small handful of mass/strength muscle building supplements to use in conjunction with your 10 pounds in 4-weeks muscle building diet plan.

Gain 10-Pounds Of Muscle In 4-Weeks – Workout Day

Breakfast 1

2 slices of whole wheat bread with 2 tbsp of raspberry jam

1 scoop of Iso-Smooth Protein Powder

Breakfast 2

3 eggs + 3 egg whites plus veggies (omelet)

2 cups of oatmeal (cooked)

Mid-Morning Snack

2 scoops of Iso-Smooth Protein Powder

2 slices of whole wheat bread

1 tbsp of natural peanut butter

1 tbsp of strawberry jam

Lunch

1 large whole wheat bagel

1 tbsp of mustard

6 oz of your favourite deli meat (chicken or turkey is best)

2 cups of mixed greens salad

1/2 avocado (mixed into salad)

1 tbsp. of balsamic vinegar and 1 tbsp. olive oil

Pre Workout Meal

1 scoop of Iso-Smooth Protein Powder

5 chocolate/caramel rice cakes

Post Workout Meal

2 scoops of Iso-Smooth Protein Powder

1 large banana

Dinner

8 oz of fish or sirloin steak

1 large baked potato

1 full head of steamed broccoli

2 cups of mixed greens

1 tbsp of balsamic vinegar and 1 tbsp of olive oil

Pre Bed Time Snack

1 cup of cottage cheese

1 cup of mixed berries

1 cup of mixed nuts on top

Gain 10-Pounds Of Muscle In 4-Weeks – Off Day

Breakfast 1

2 slices of whole wheat bread with 2 tbsp of raspberry jam

1 scoop of Iso-Smooth Protein Powder

Breakfast 2

3 eggs + 3 egg whites plus veggies (omelet)

1 cup of oatmeal (cooked)

1 tbsp of natural almond butter (blend into oatmeal)

Mid-Morning Snack

2 scoops of Iso-Smooth Protein Powder

1 cup of oatmeal (blend into protein shake)

Lunch

1 large whole wheat bagel

1 tbsp of mustard

1 can of albacore tuna (in water)

1 tbsp of mayo

2 slices of mozzarella cheese (melted in tuna and bread)

Mid Afternoon Snack

2 scoops of Iso-Smooth Protein Powder

1 tbsp of natural peanut butter

Dinner

8 oz of fish or sirloin steak

1 cup of brown rice

2 full head of steamed broccoli

2 cups of mixed greens

1 tbsp of balsamic vinegar and 1 tbsp of olive oil

Pre Bed Time Snack

1 cup of cottage cheese

1 cup of mixed berries

1 cup of mixed nuts on top

END OF MEAL PLAN

As you’ll notice, this meal plan does not include any fancy foods or any outrageous budget to afford.   The foods are easy to purchase and simple to prepare.  I followed a similar muscle building diet plan like the ones above to gain 41-pounds of muscle in six months.

I’m sure you’ll pack on at least 10-pounds of muscle in the next 4-weeks with this muscle building diet plan.  Feel free to ask questions and tomorrow I’ll share some muscle building supplements to compliment this plan.

Vince Del Monte

P.S.  If you want to pick up some Iso-Smooth protein powder, you can buy it at http://bluestarnutraceuticals.com/ Include the coupon code “maximize” for a free shaker cup.

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Comments

153 thoughts on “Muscle Building Diet Plan To Gain 10-Pounds In 4-Weeks

  1. Outstanding post, I think website owners should acquire a lot from this weblog its really user pleasant. So much fantastic info on here :D.

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  2. This content was very useful thanks for the information…. people are also putting on muscle with 17 Comments

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  3. do i need to work out every day? the pain is preventing me from working out every day.

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  4. Hi, thanks for this diet to gain 10 pounds, looking forward to trying it out

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  5. Hi Vincent,

    Great article but I think you are missing some primary factors that a good muscle growth diet plan should have!

    I’ve made some search online and I found that there are 7 factors that you should focus on! And these factors are frequency, calories, protein, carbohydrates, fat & water, protein shakes, and supplements.

    And here is a link of one of the sources:
    https://www.fitndfit.com/2018/02/7-best-eating-rules-for-muscle-growth.html

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  6. What if you can have “Greek God” body that women desire and men envy?
    Get yourself FREE training that is compatible with the muscle building diet plan like the one above: https://goo.gl/UPLfCo

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  8. I pay a quick visit daily some web sites and websites to read articles, except this weblog
    provides quality based posts.

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  14. my shop doesnt sell iso-smooth protein can i use somthing else that will work just as good.

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  15. Kane Jenenrhere I live December 18, 2011 at 8:06 am - Reply

    Lol because I just found this post (from a year-and-a-half ago). Anyway, I’m 15 and I’m going to be starting this plan in a few weeks. However, where I live some of these foods are not easily obtained. Could you please tell me the ratio of Protein-Fat-Carbs? In that case I may be able to make my own diet plan.

    Also for my diet plan how many calories should I eat? I am 5’8 and 110 pounds.

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    • Oops type in the name accidentally started writing my sentence in my name. My name was meant to be ‘Kane Jenner’

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  29. Hi Vince,

    Just one question you prob. got before, I work out first thing in the morning and if I have a solid food breakfast I feel sluggish for a while, normally I just have my protein shake, creatine and glut. also a cup of coffee. then go to gym.

    Any suggestions are appreciated, keep up the good work your the best.
    Thanks.
    George

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  30. Hello again, Chief!

    Thanks for the MYM/10, which came yesterday into my large post box.
    Looked at the 1st 3 days today. Great stuff!

    I wonder if I could take part in the coming competition, but better perhaps to give some room for other young men… I doubt, if I could impress people this time as much as in the autumn, probably no way to do that.

    Those good advice on what to put into our mouths made me hope to print it all, but I do not know how. Only a short part of it appeared to be printable, and I am not able to copy it all by writing those lines with my own hands. It would take too much time to do that!

    Can you help? That is: how to print it all at once?

    Thanks for all your kindness and Best Regards from Aimo, Spain.

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  35. im 180pnds 5’7 i want to know if i can go up at list 15 pounds more and not have a belly ofcourse if i work on the belly.. cause i work on my hole body but the belly cause i use to be a skinny person and im scared tht if i work on m belly ill get skiny again.. so i at list wnt to be bo 190 but with no belly

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  41. Hi Vince

    What a great meal plan. I have been looking the change up my current meal plan that I have been following for a few months and this looks great. My questions is how would you change this meal plan for a morning workout. It is usually 2 hours from when I wake up before I work out. By thought is to just move the pre/post work out meals before Breakfast 2 and have Breakfast 1 when I get up. Thoughts?

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  45. Nice! I’ve been looking for a short meal plan like this for my daily diet. Thanks for posting.

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  46. Isn’t 5 scoops of protein powder a bit much? Seems like most of the protein in that diet is powder. Is correct? Vince plase advise. Thanks!

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  49. Hey Vince, do u got another option beside banana for post-workout carbs?
    I just don’t like it that much.
    Thanks.

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  59. Thanks for the plan Vince…. quick question though, because of work, I train at 9pm… do I need to re-structure the meal plan accordingly? Appreciate your advice. Thanks.

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  60. In the morning, I always take only hamberger. But some month I want to test something I double my breakfast and result is I have more muscle than ever.

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  61. Could you do Hiit cardio after breakfest one? And lift on the same day later on? how would post workout nutrition go for the hiit cardio after breakfast one and in general?

    Thanks

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  87. Hey Vince,
    Sorry for straying off topic, but I just discovered this website and its fantastic.
    I'm allergic to eggs. Is there another substitute for eggs that I can use to get close to the target grams of protein?
    -Sean

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  88. Hey Vince,

    Thanks for this brilliant diet plan! I'm making great progress and feeling amazing!! Just wondering whether there's a subsitute for cottage cheese? The stuff makes me feel ill everytime I have it…

    Gerhard

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  89. For the off day nutrition
    Can i blend oatmeal , 6eggs , scoop of protien and almond butter in a shake ? wid low fat milk ???? and have it then

    wud appreciate the help 🙂

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  90. Hey Vince.

    Does this meal plan need to base on one's weight also? I mean i am 160 pounds so can i also use this meal plan? Thanks in advance.

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  91. That's a heap of calories. Which is needed to build muscle I guess. My bodyfat is around 9% and I'm too scared to loose my abdomnals, I want to grow more but not gain fat. I have to get my head around eating that much! I try to Carb cycle but I still think i'm undereating. I'm lifting as heavy as I can with intensity and progression but its the Diet holding me back.

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  92. Hey vince,
    Great meal plan. I got a couple of questions tho. How much roughly gram wise is in a cup portion and also do you use milk with your cooked oatmeal or just water?

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  93. Hey Vince, I am a skinny hardgainer 16 year old who goes to the gym and desperately want to pack the pounds. I eat 5 meals a day but seem to be gaining quite little weight. any advice on how to adapt to this mealplan.

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  94. Couple questions concerning the 4 wk/10lb gain. When you speak of raspberry jelly and cheese, do you mean SUGAR FREE jelly and FAT FREE cheese? Also, 2 FULL HEADS OF BROCCOLI? The pre-bed snack, your talking a FULL CUP of mixed nuts? Thats a MASS amount of fat right before bed?

    Thanks,
    Paul

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  95. this seems good except you all dont worry about the protein shake "iso-smooth" just get any ordinary ass protein shake in you

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  96. Hey Vince, the Muscle Building Diet Plan is precise and takes the guess work out of an other wise daunting task!
    For my first breakfast I drink a green smoothie, it consists of blending 1 scoop of Garden of Life, perfect food, a fist full of fresh greens( change up the greens every couple of weeks) a banana, 2 tbl sp.chia seeds, 2 tbl sp.hemp seeds, 2 raw eggs, 1/2 cup of apple juice and 1/2 cup of crushed ice. Right before the end of the blending cycle, add a scoop of Protein. Hope this is helpful!

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  97. Hey Vince thanks for taking your time posting this kind of information to us. I have 2 questions about this plan meal:
    1. i’m a 64kgs guy and making numbers i need 2800-3080 calories to put some weight on me. Do i have to follow this meal plan with the same amounts of food as it is mentioned?
    2. is it possible to change the 5 chocolate/caramel rice cakes for another type of food than full the same amount of nutrients? kind of difficult for me to get them
    Thanks a lot.

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  98. Hey Vince,

    This meal plan looks great..def more cost effective than the ones with nnmb…what about milk & yoghurts…should I still eat them or change to this…thanks!

    Ian

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      • u mean not even skimd milk ?

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  99. HI Vince,

    This looks like a good plan however I have two questions 1) How does someone who works out in the morning incorporate the extra pre and post work out meals… That seems like a LOT of food in the morning and maybe not very manageable for those who need to get to work on time. 2) For females, I am guessing we eat less… any suggestions for a serving size for someone 120?

    Thanks!

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  100. You the man Vince!

    Great plan and completely do-able.

    All the best

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  101. Hi..i'm using my son's email to chat with you..I'm 64 years old..i've been weight training for 27 years now..i'm 5'5" and weight in at 170 lbs..I did manage to get a few aches and pains over the years..i learned to work arround them with less injury…In all the years of training i never did achieve more than a 13 inch bicep..Now for me..i'm ok with that..But i did go from a 32 inch waist to a 34..it has been 5 years now..I watch what i eat i count calories and fats and protein..But nothing is changing..i also do 30 min.treadmill 5 days a week so my question is..how do i trim my waist line ..Oh..i am retired and i don't smoke..Any advice would be appreciated..Thank you……Hank…

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    • Try to add one 24 hour fast day in each week to lose your fat.

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  102. Dear Vince,
    Thanks a lot for sharing with us these information, you always motivate and make us do our best to reach our goal. I got a question considering the breakfast meal, I can't find a good recipe to cook oatmeal, can you please provide us with a good recipe to cook oatmeal for breakfast?
    Thanks again Vince, I really appreciate your time : )

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      • Thanks a lot for your reply : )
        I will definitely get it as soon as possible. Thanks again.
        Sincerely,
        Raja K

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  103. Hey Vince,
    Liking the meal plans, they look damn good. However, I am allergic to all nuts, except peanuts. What would you recommend instead of the almond butter? And also the mixed nuts on the pre bed snack? Thanks

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  104. Hey "Newbe" Leave your name next time 🙂 Don't by shy and welcome. Do a search on "meal plans" and you should find a lower calorie meal plan somewhere in the blog, if you can't , let me know

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  105. What would an example meal plan be for a thin 120 lb 5'6'' female look like who wants to gain lean mass? I'm new to the site.
    Thanks

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  106. Dear Vince,

    Is a meal plan like this suitable for upside-down training, or does the meal plan have too many calories for the UDT routine?

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  107. Vince,

    You hit the nail on the head with this one. When most people want to "bulk up" and build muscle, they think the key is just to get as many calories in them as possible. When adding muscle, you have to be just as strict about the quality of the calories as when you're burning fat.

    By the way, cottage cheese before bed is one of my favorites!

    Chris

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    • Thanks Chris. I don't do as much cottage cheese before bed these days but I used to when I first bulked up.

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  108. What training program to use with tis meals?

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    • No Nonsense Muscle Building or Maximize Your Muscle. Even Your Six Pack Quest if you want to use those weight training routines to gain muscle.

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  109. Can you substitute the raspberry jam with other jam?

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      • I mean how about peanut butter instead? I hate all those berry jams

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  110. the double breakfast. how much time between Bfast #1 and Bfast #2?

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    • About 1-2 hours. The best situation is to eat at 6am, do some am cardio, then have breakfast #2 right after.

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  111. Hi Vince,

    Great meal plans bro!!!

    Just want to know. I’m training 5:30am, what should I have pre workout.

    Thanks

    Lourens.

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  112. loving this vince!

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  113. Vince , please post something for the vegetarians

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    • LOL… I could do that but I'm not the expert on vegetarian or vegan info. Craig Ballantyne has a great veggie meal plan product.

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    • Alright for vegetarians…. eat nuts and beans.. and lots of them 6 times a day and lift heavy case closed with that magical formula your guaranteed to gain weight

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  114. PERFECT … Man no one can beat u in this game .. I think you should know that .. Ah well Probbly U already do 😉

    A question … When you say Blend the Oat meal with the protien shake ? Do i cook the oatmeal with milk first and then blend it with my protien shake OR ????????

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    • With highest certanity, it's supposed to be raw when you mix it/blend it with your shake. From what I've been told, un-cooked oatmeal also has a higher GI than cooked, making it a better choice for pre/post workout compared to cooked oatmeal porridge (which is a good alternative for breakfast as displayed above)

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      • So if I blend the oatmeal in my shake widout it being cooked .. Not a problem right ?

        and one more thing . are there diffrent types of oatmeals ?

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        • Definitely! You'll find the raw oatmeal will blend surprisingly well in a good blender, and you'll hardly 'notice' it in the blend… I have raw oatmeal in 90% of my morning shakes… try it and see!

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    • He probably means raw oatmeal…..he's given this tip before

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  115. What do you have with the oatmeal and protein powder? Low fat milk or water or both

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    • Just water is good. I blend the protein powder in hot water and then pour it on the oatmeal.

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  116. It is an awesome plan Vince but I am a vegetarian. What would you suggest for me?

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  117. 2 slices of whole wheat bread only? it only has like 27grams of carbs. i take 6 slices with natural peanut butter. at least then catching up with carbs for the rest of the day would be easier when you're running short on time or so.

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    • yeah 6 slices of bread and trying to keep a six pack at the same time good luck! imagine when added up the sugar and carbs in the bread eventually it would be a six pack killer yeah you would be bulky but thats about it, you would go from bulky to fat.

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  118. Skipping breakfasts is a criminality against your body )))

    As for meal-plan, I'd add more veggies, lunch is really missing them, I always concern about acid-alkaline balance. Well, Vince is going to tell about some supplement later so I know it will be couple of alkalizing ones 😉

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    • Hey Anna, you're right, this plan could include some extra veggies. They are "free" foods anyways so you can add them in yourself.

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  119. That is one torcherous post to get through on a XFLD fast day.

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    • Thanks man… appreciate the affiliate support. nice looking site too. Love the name.

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  120. Great meal plan that dose not look two hard to follow. I used to skip breakfast all the time and have noticed that since having it i have gained more weight

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