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A BONUS TO:

HOW TO GAIN MUSCLE MASS THE ULTIMATE GUIDE

By Charles R. Poliquin The Strength Sensei www.strengthsensei.com

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Special Thanks to: Carlos Castro Kelly Martinovich Juan Carlos Simo Velasquez Patrick Gagnon Louis Gagné

Disclaimer Before beginning any exercise program or diet/supplementation plan, please consult with your physician to make sure you are in good health. This ebook is not meant to replace proper medical advice by a qualified health practitioner. No liability is assumed by Charles R. Poliquin for any of the information contained in this document.

Published by Strength Sensei © 2016

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Protein Beef (grass-fed), bison, ostrich, yak, venison, chicken, lamb, turkey, shrimp, cod, lobster, scallop, crab, salmon, artic char, chicken eggs, duck eggs. Obviously, I prefer wild meats like elk over farmed raised beef. Grass-fed meat also more of the smart fat CLA, which is know to have anti-inflammatory and immune building properties. The eggs must be organic, cage free, and free roaming. All fishes lower on the food chain like sardines, mackerel, shad, perch and anchovies are great choices, as they are rich in the brain building Omega 3 DHA, and low in heavy metal content. Make sure if they come from a can, that the can is BPA free. You want to stay away from tuna, and swordfish who are up on the food chain, thus loaded with heavy metals such as mercury. All fish and seafood must be wild caught, not farmed. Protein powders: beef proteins, cow’s whey, and goat’s whey. If tolerant to dairy: full fat cottage cheese, full fat yogourt, kefir, raw dairy milks, sheep, and goat cheese. For example, halloumi cheese with is made both sheep and goats’s milk Kefir, if you are dairy tolerant, offers the advantage of providing good bacteria for your gut. The fermentation process involved in making kefir eliminates the sugar lactose, which is normally found in milk.

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Carbohydrates Sweet potatoes, yams, potatoes, rice, toru, beets, squash, pumpkin, raw kimchi The listed vegetables are what we call all you can eat vegetables as they have a low glycemic index, and do no foster large increases in insulin. Hence, they do not interfere with your neurotransmitters the way grains do: • Alfalfa Sprouts

• Fennel

• Sauerkraut

• Artichokes

• Green Beans

• Salad greens

• Asparagus

• Hearts of palm

• Scallions

• Bamboo shoots

• Jicama

• Spinach

• Broccoli

• Kale

• Squash, zucchini

• Cabbage

• Mushrooms

• Squash, summer

• Carrots, raw

• Mustard Greens

• Tomatillos

• Celery

• Okra

• Tomatoes

• Celery root

• Onions

• Turnip greens

• Chard, Swiss

• Parsley

• Turnips

• Collards

• Pea pods

• Water chesnuts

• Cucumber

• Peppers

• Watercress

• Eggplant

• Radicchio

• Endive

• Radishes

Strawberries, apples, oranges, madarines, plums, nectarines, apricots, raspberries, peaches. Grapes, pineapple, mangos, figs, dates, and bananas are particularly good if you are lean and severely underweight. For fruit, you can have 1 to 6 servings a day. If your body fat is around 15%, stick to one serving. If you are at 4%, you can probably handle up to 6 servings. Very hard training lean athletes can handle 30 grams of fructose a day, while the guy at 15% can only 5 grams. As a rule of thumb, a serving of fruit has about 5 grams of fructose. Oatmeal, rice grits, cream of rice

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Fats Cow’s butter, goat butter, olive oil, macadamia butter, cashew butter, peanut butter, almond butter, pecan butter, macadamia oil, coconut oil, duck fat, and fish oil. Coconut oil is particularly useful to trainees who have a hard time taking in calories in an easy and tasty manner.

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