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Dwayne the rock johnson diet chart
.Meal One- 10 egg whites, scrambled, 3 servings cream of rice or 1 cup oatmeal, 3 rice cakes, 24 oz water*.Meal Two- 6-oz skinless grilled chicken breast, 1 cup grits, 6 oz yams, 1 cup of steamed asparagus, 24 oz water*.Meal Three- 6-oz water-packed tuna, 1 cup brown rice, 1 sliced cucumber, 24 oz water*.Meal Four- 6-oz perch fillet, 1 cup barley,6-oz baked potato, 1 cup steamed green beans, 24 oz water*.Meal Five- 6-oz pork tenderloin, 1 cup brown rice, 6-oz sweet potato, 1 cup peas, 24 oz water*.Meal Six- 10 egg whites, scrambled, 3 servings cream of rice or 1 cup oatmeal, 24 oz water
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Coach Eric Broser Presents: "DID U KNOW (?) TUESDAY'S" Hope you enjoy these little weekly tidbits! 

*THAT a recent sEMG study showed that the closer the grip you take on upright rows the more the biceps come into play and the less upper back stimulation occurs.
*THAT a post workout shake consisting of both whey AND casein (vs. whey alone) has been proven to result in a more prolonged elevation in protein synthesis, as well as a larger CUMULATIVE effect on protein synthesis.
*THAT green coffee extract, which contains specific polyphenols, has been shown in studies to double fat loss over a placebo when 400 mg per day are taken before breakfast, lunch and dinner.

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Thank you!
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shakes to bulk you up







there are many ways to bulk up but f you wand to get what you pay for then little of mixing up can help you .many of shake can bulk you up but banana shake is the king.potassium in banana helps you to get lean mass and starch gives you bulk.That is the perfect combination which makes it a king so if you want to mix some of ingredients to it it will become a TNT and blow you up so here is the listing of some combinations you can make






banana shake+oats , post workout 

banana shake+peanut butter,pre workout

banana shakee +raw eggs,post workout
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