Yo, what's going on guys?
Troy Adashun, Weight Gain Network.
And today I'm going to show you how brain-dead simple it is to do a meal plan for the entire
week in about an hour in your kitchen.
I'm going to make the process so easy you're going to make all kinds of gains, hit around
3 to 4,000 calories effortlessly every single day.
So I want to show you how it is done.
So what I've done here is I have my kitchen kind of compartmentalized I guess you would
say.
I have my protein section right over here, so I've got a couple pounds of grass-fed beef,
some salmon already cooked, some chicken, some eggs, some sardines.
All kinds of protein up in here.
I'm going to kind of walk you through how I cook it efficiently.
Then over here I have all my carbohydrates.
So we've got some potatoes already made.
I have a rice cooker, so it's really easy to make rice throughout the week, so I made
about two or three cups of rice right here.
I've got some pineapple cut up.
I've got my oatmeal, my brown rice cakes.
Here I've got all my supplements I'm going to walk you through.
And right over here we've got the simple and easy healthy fats that are going to boost
my testosterone.
I guess the biggest pain in the ass is cooking all of this protein.
So what I do here is step one, get a couple pounds of salmon and I bake it in the oven.
Salmon goes really quick.
It only takes about 20 - 25 minutes.
I actually bought this at Whole Foods, so they were nice enough to make it for free.
These are only like 6 dollars and 49 cents each at Whole Foods.
I think 6 ounce really high-quality salmon.
Step one if you want to make the salmon in the oven.
And then step two I've got two pounds here of 95 percent grass-fed beef.
And I cooked it with two and a half tablespoons of liquid coconut oil.
Coconut oil is awesome for boosting your energy.
So when you go into the gym, going through those killer workouts, you want your energy
levels to be sky-high, definitely recommend some coconut oil.
I also occasionally will use olive oil, but I'm switching to coconut oil just because
of the energy boosting benefits.
So what I do here is I just basically - I do a little black pepper, I do a little garlic
powder and I do a little pink seas salt and I just make this huge kind of protein scramble
here.
So two pounds of grass-fed beef is going to give me about 200 grams of protein and about
35 - 40 grams of fat, but the fat in grass-fed beef has a lot of vitamins in it.
It's got omega-three fatty acids.
It helps to boost your testosterone.
By the way, these two types of protein right here - good-quality salmon, grass-fed beef
I would rate probably one and two as far as high-quality protein that help you build muscle
really fast.
Over here we have two and a half to three pounds of chicken.
So after the salmon is done baking, which only takes about 20 minutes, you're going
to throw the chicken in the oven.
Now the chicken will bake for about 40 to 45 minutes.
So in about an hour's time we have two pounds of salmon, two pounds of grass-fed beef, and
two and a half pounds of chicken, so that is six and a half pounds of cooked protein
in about an hour.
All really high quality.
And then here is the wild card, man.
We've got wild-sardines.
They actually don't taste that bad.
I bought these a while ago.
I haven't been eating them.
But even in Tim Ferriss's new book, Tools of Titans, he talks about wild sardines, how
they're super high in omega-three.
Actually one of the best protein sources in the entire world.
This little container here has six grams of fat, but really rich in omega-three fatty
acids.
About 30 grams of protein.
So once in a while I'll cook these up in a little bit of olive oil or coconut oil, so
just some simple, quick, cheap protein.
Then of course we've got the eggs over here.
So I've got some organic eggs.
This is cheap protein, like 4 dollars and 50 cents for a dozen organic eggs.
So when I do the grass-fed - I'll cook all this grass-fed beef and use it for two different
reasons.
Sometimes in the morning I'll take about a quarter cup scoop of it, which is about 25
grams of protein.
I'll crack three to four eggs over it, just to make a really high protein omelet to start
my day.
Then also I'll combine it over here with one of my carbohydrate sources.
By the way, while all this is going on, you can cook some carbohydrates in the process.
So if you guys have a rice cooker, you can cook up to like five or six cups of rice at
the same time while all this protein is cooking.
Pineapple is amazing for building muscle.
Really good for protein digestion.
So highly recommend you cut up some pineapple and just kind of munch on this throughout
the week.
Have it with all your high-protein meals.
This also really helps me with my sweet tooth.
So pineapple - really sweet, really good for you.
Then for on-the-go, nice and efficient, we've got the brown rice cakes here.
And I'm going to kind of walk you through a couple of my favorite high-calorie snacks
too.
I'm going to transition over here to the healthy fats.
So fats should be really easy to get throughout the week.
So olive oil and coconut oil - obviously whenever I'm cooking like vegetables or protein I use
the coconut oil or olive oil and then here's another one you guys probably aren't familiar
with - we've got Brazil nuts.
So a couple of these every single day - really good for your testosterone.
They've got a lot of zinc, selenium, magnesium - super healthy for you.
So I'll have a couple like Brazil nuts.
They're really good at night.
Then chia seeds and hemp seeds, you can put this on everything guys.
It's high in protein, high in omega three fatty acids - super efficient way to get in
more calories throughout the day.
Then of course we've got the peanut butter and almond butter.
So another high-calorie snack I'll do is I'll just throw some of this on some celery, which
you can kind of put in these meal-prep containers.
Sprinkle some chia seeds and hemp seeds on top of it, you've got a really easy, high
calorie snack right there.
Then also the peanut butter and almond butter can go on top of the rice cakes for another
really good high-calorie snack.
So for my carbohydrates throughout the week, I usually stick with potatoes, which I can
bake in the oven or make on the frying pan at the same time as the beef or I'll simply
go with some cooked brown rice.
Of course I've got my fruit.
Then also you can do smoothies, so incorporating things like blueberries and bananas, any type
of fruit in any of the mass-building smoothies doesn't really require much effort.
Then I've been kind of on a chocolate coconut water kick, so I'll have this post-workout
really good.
I actually just made a mass building shake with it.
Then over here we've got the efficient supplements.
So kind of show you what I'm taking right now.
Milk thistle is actually good for your liver.
It helps digestion as well.
I've got branched-chain amino acids sometimes.
If I ever do intermittent fasting, I'll take some BCAA's.
I've got my whey protein.
This was like 13 bucks at Whole Foods.
I was out of protein, so I just snatched this up.
Then the supplements that you guys are probably most interested in.
I take ZMA at night for recovery.
I'll get to the pre-workout last.
Then this is so good, especially if you guys lift really heavy - collagen - hydrolyzed
collagen - grass-fed collagen at that.
I got this on Amazon.com for like 22 bucks.
This is amazing for your joints, so if you're squatting, you're deadlifting, you're benching
really heavy, start getting that shoulder pain, start getting back pain, knee pain,
definitely want some joint support, so this is really good just for lubricating your joints
and keeping those ligaments, tendons, everything really healthy to prevent injury.
Highly recommend you guys pick this up.
One of my top five favorite supplements.
Then pre-workout, I actually got a few free samples of this and I really liked it.
Pretty good energy profile.
Doesn't have a lot of stimulants.
I'm trying to kind of wean off of the stimulants.
But the thing I really like about it is it's got a lot of branched-chain amino acids.
It's got 7.5 grams of BCAAs, 6 grams citrulline, 5 grams of creatine.
It's got the beta-alanine, lots of caffeine.
I like it.
It tastes really good, so I've been doing that for pre-workouts.
And that's pretty much in a nutshell guys.
So super easy to do a meal prep for the entire week.
Doesn't really take a whole lot of thought.
As long as you have a little system going.
So you should always have like four things happening at once, so you're cooking your
protein.
Protein - like if you have ground turkey or ground beef - you're cooking that in a frying
pan.
You can even throw a couple eggs on top too, good way to get in more healthy fats and proteins.
You always have something in the oven, whether it be the salmon, the chicken, the potatoes.
Always baking something.
You should have the rice cooker fired up.
And then when you're not actually doing anything, because some of this stuff you just set it
up and leave it as is, you can always prepare things like pineapple because kind of a pain
in the ass to cut pineapple every single time you want eat it.
So like cutting the pineapple, just kind of planning your plan of attack on the mass building.
Really easy to do guys.
Just takes a little bit of planning and you guys would make all kinds of gains.
It is so easy guys.
Get in that calorie surplus, get a system down.
Cook all this food at once and you guys will have an easy meal prep for the week.
I would love to hear your thoughts on any of the video.
If you have any questions on like supplements or any of these foods that I've chosen to
include in my mass-building diet let me know in the comments below.
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