re: For the guys bulking, what are staples in your diet?

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know about the lean meats and complex carbs

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Who cares about complex carbs?

I'm cutting weight and my breakfast shake before my shower is 2 scoops of whey protein. Two scoops of collagen peptides. One scoop of sugarfree pudding mix. 16 oz of water.

To turn it into a bulking shake: add an extra scoop of soyfree protein, add 2 tablespoons of peanut butter. Cut the pudding mix. Replace water with whole milk. Add in a teaspoon of dutch processed cocoa.

Cook rice or instant mashed potatoes every day in chicken stock.

If you chop up three cans of albacore with a brick of creamcheese... You can mix it with regular tuna salad fixings. Just the tuna and cream cheese will be over 1200 calories.