Table of Contents

The Essentials 08

The Science of Training and Nutrition 10

Bodybuilding Nutrition Basics 12

The Gore Macronutrients 14

The Bulking and Cutting Phases 16

Ketogenic Dieting, Garb Cycling, and Calorie Cycling 18

Getting Started 20

7-Day Bulking Meal Plan 22

7-Day Cutting Meal Plan 24

7-Day Ketogenic Meal Plan 26

7-Day Calorie Cycling Meal Plan 28

7-Day Garb Cycling Meal Plan 30

Breakfasts 32

Crispy Rice Skillet 34

Steamed Squash Egg Custard 35

Breakfast Hash 38

Low-Carb Pancake 38

Pumped-Up Protein Pancake 39

Smoked Salmon Avocado Boats 40

Savory Apple Sage Turkey Sausage 41

Pumpkin Pie Bowl 42

Overnight Mocha Oats 44

Baked Banana and Oat Bars 45

Southern Breakfast Casserole 46

Keto Breakfast Burritos 47

Crustless Quiche 48

Savory Breakfast Oatmeal 50

Canadian Bacon and Egg Cups 51

Cottage Cheese and Cantaloupe Bowl 52

Chicken and Polenta Breakfast Pizza 53

Blueberry Muffins 54

Break-the-Fast Skillet 56

Steak and Egg Burrito 57

Entrées 58

Stuffed Florentine Chicken Breasts 60

Bison and Portobello Sliders 61

Chid Lime Salmon Pouches 62

Pan-Seared Chicken Breasts 64

Apple-Roasted Whole Chicken 65

Ginger Soy Shrimp Skewers 66

Sriracha Curry Coconut Chicken 67

Broiled Cod with Charred Tomatillo Salsa 68

Chicken Hobo Dinner 69

Spicy Stuffed Peppers 70

Broiled Greek Chicken Kabobs 72

Almond-Crusted Mustard Chicken 73

Broth-Poached Snapper with Broccoli 74

Slow Cooker BBQ Pulled Chicken 75

Spicy Salmon Burgers 76

Reverse-Seared Sirloin Steak 77

Vietnamese-Style Pork Tenderloin 78

Tex-Mex Fajitas 80

Slow Cooker Pork Roast 81

Coffee-Rubbed Steak 82

Ridiculously Easy Pork Roll-Ups 83

Grilled Jerk Chicken Breasts 84

Grilled Southwestern Pork Medallions 85

Southwestern Chicken Street Tacos 86

Slow Cooker Rosemary Pot Roast 88

Chicken Cacciatore 89

White Chicken Chili 90

Muscle-Building Meatloaf 91

Spaghetti Squash and Meatball Boats 92

Ginger Beef and Bok Chay Stir Fry 93

Meatza 94

Coconut Curry Shrimp 96

Blackened Baked Tilapia 97

Salads & Sides 98

Roasted Sweet Potato Medallions 100

Coconut Cayenne Smashed Sweet Potatoes 101

Hasselback Sweet Potatoes 102

Spicy Black Beans and Quinoa 104

Carb Cutter Twice-Baked Potatoes 105

Baked Zucchini Fries 106

Curried Rice Pilaf 107

Cauliflower "Fried Rice" 108

Fluffy Basmati Rice 110

Roasted Cabbage Steaks 111

Cloud Bread 112

Herb-Roasted Vegetables 113

Zesty Zoodles 114

Rosemary Beefsteak Tomatoes 116

Citrus Kale Salad 117

Wilted Spinach and Cherry Tomato Salad 118

Fresh Veggie Stir Fry 119

Guacamole Deviled Eggs 120

Roasted Brussels Sprouts and Fennel 122

Lemony Grilled Asparagus 123

Snappy Ginger Green Beans 124

Crunchy Avocado Salad 125

Snacks & Power Bars 126

Savory Rosemary Almond Bars 128

Pumpkin and Oat Bars 129

No-Bake Almond and Oats Bars 130

Lean Rice Crispy Treats 132

Quick and Easy Egg Bites 133

Grilled Balsamic Melon and Cheese 134

Greek Yogurt Hummus 136

No-Bake Cocoa and Oats Bars 137

Paleo Protein Crackers 138

Chocolate Protein Snack Mug 140

Zesty Tuna Snack Bowl 141

Turkey and Veggie Roll-Up 142

Baked Cheeseburger Bites 143

Shakes & Desserts 144

Carrot Cake Shake 146

Elvis Shake 146

Golden Milk Shake 147

Key Lime Shake 147

Blueberry Cheesecake Shake 148

Orange Creamsicle Shake 150

Coco-Choco Almond Shake 150

Hulk Shake 151

Oatmeal Raisin Cookie Protein Shake 151

Choco-Cado Mousse 152

Egg White Custards 154

Gains Glazed Donuts 155

Index 156