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First lets identify the diff erence. Gaining Muscles simply means that you are executing movement that stress the muscle enough to recruit more muscle fi bers thus making these muscles grow larger. When you exercise you
are not building muscle during the actual training session. As a matter of fact your are doing quite the opposite. You are tear-ing up the muscle fi bers. Your body actually reacts the same way when you sprain your wrist, twist an ankle or injure another body part. It sends Blood and oxygen directly to the area the “trauma” occurred making it swell and look discolored. In a lot of ways this is “sort of” what happens when you train within the muscle (except your not actually injuring to the extent of causing trauma like in an actual injury unless you rupture the muscle from too much force). Your body is sending blood and oxygen into the muscles that are being emphasized which gives you the “pump”. Taking certain sup-plements such as Nitric Oxide boosters actually help this process occur at a higher rate which is why most products on the market will market that “NO Pump” you will get by taking their products.
When working out, lifting, training, exercising or however you want to cat-egorize it, we all are striving for a goal. For the most part, the majority of us want to be as lean, hard, muscular and toned as possible. For the most part we want that rock hard physique. More Muscle and less fat right? In order to do that we must truly understand there are many ways to train which
are mostly dictated by our goal and abilities. What I off er in the content that follows are a set of tips, rules, and guidelines that focus on the techniques,
workouts, and ideas behind shaping your physique the way you want.
Phase 1Gaining MuscleGaining Muscle
By Mike McErlane
Know the difference between Gaining Muscle and Shaping muscle.
Be your own Michelangelo
Get Your Rock Hard Physique
During rest or when you are not training, there is a certain time period of op-timal rest your body goes through when repairing itself. During this repair phase is when your body recruits more muscle fi -bers to adapt to the strain you just put it through. The muscle soreness you feel or DOMS (Delayed Onset Muscle Soreness) kicks in. This is the time when your muscles are in fact in the repairing phase and building up more muscle fi bers and enhanc-ing the structure of the muscle cell. This is where the muscle growth hap-pens. During this time is when the muscle recruits more muscle fi bers so they can adapt and "be ready" for the next time you put it through this strain. In a typical set-ting you would want to train these muscles again within a 48 hour period to get the best chance at even more muscle growth, however that is where goals need to be applied in order to structure the plan that is right for you.
Muscles will adapt to the loads or stresses you put on them.
This adaptation enables the muscle to repair itself to be stronger the next time around. The same can be said for other parts of the body such as Bone or the Skeletal system. This is known as Wolff 's Law. In this Law, it states that like in Nature we all adapt to the stresses that are put on the body. Wolff 's law was declared by a man named Julius Wolff . Now, Wolff 's Law primarily focused on Bone structure, but we can be apply this adaption phi-losophy when thinking of muscle structure as well. If a Tree is in an environ-ment with high winds it would have to have strong branches and deep roots in order to survive, much less thrive. The Tree would have grown to be able to sustain the windy environ-ment, so like a tree that has strong branches and deep roots, our bodies react the same way when we want to grow muscle. We must constantly put our muscles in an environ-ment of strain and forces that are not the norm if we want to see a change in how they grow or look.
**In Growing Muscle, think of stacking bricks. The more muscle growth the more bricks. However, how we want those bricks to look, and start to take shape, means we have to be meticulous on how we build that Structure which leads right into Sculpting the muscle.
Week1
Day 1Exercise Sets RepsBarbell Incline Bench Press On Bench
3 10
SUPER-SET 0 0Laying on Incline Bench Dumbbell Flys Both Arms
3 12
SUPER-SET 0 0Dumbbell Bench Press On Bench Both Arms
3 10
HIIT Training 1 7Standing Barbell Mili-tary Press
3 10
SUPER-SET 0 0Standing Dumbbell Rear Delt Raise Both Arms
3 10
Standing Dumbbell Side Raise Both Arms
3 15
SUPER-SET 0 0Standing Dumbbell Upright Row Both Arms
3 10
HIIT Training 1 7Standing Cable Triceps Extension Both Arms
2 10
SUPER-SET 0 0Standing Both Legs Over Head Tricep Exten-sion Both Arms
2 15
Laying On Bench Bar Triceps Extension Both Arms
2 15
Close Grip Pushups Feet On Ball
2 10
HIIT Training 1 7
Phase 1Gaining Muscle (cont.)
WorkoutProgram for Rock Hard Muscles
Now that we have defi ned Muscle Growth, we need to look at how to Sculpt our muscles. This is more compli-cated than one might think. After all, how we sculpt our muscles all comes down to one simple thing. YOU and YOUR GOAL. Some of us want to be as big as possible, some lean, some want bigger arms, shredded abs, a great backside, round shoulders etc....These are all the details that we constantly look to fi nd answers on how to get the results we want.
Before you think that if you want bigger arms then all you have to do is curl a bunch of weight, or if you want round-ed shoulders press a bunch of weight, etc.., then think again. Every single movement in the gym must be done with a clear and precise goal in mind, of which exact mus-cles and parts of that muscle need to be emphasize. This is where an understanding of Biomechanics comes into play. I like to refer to biome-chanics as the mechanical engineering of the body. There is a right way to make this machine move for best
optimal results, and a wrong way, but it all depends on what you want this machine to do and how you want it to perform. I truly dont like to say NEVER do something in the gym, but rather ask WHY you would be doing it, except when there is a clear lack of understanding of form and technique applied.
Lets say you want nice well developed shoulders. Do you know which angle is best or which exercises are best in order to hit the Lateral Del-toid head responsible for the round look you want to achieve? How about building a bigger peak in the arms? Do you understand that the bicep is made up of 2 heads, and that hand placement and how you curl puts a dif-ferent load on each head dif-ferently? Did you know that the Long head is responsible for higher peak while the shorter head is responsible for girth and width?
Sculpting Muscle simply means that you are look-ing for areas you specifi cally want to target and develop them to your own personal specifi cations. Understanding proper biomechancs or how the muscles move and how each movement directly re-lates to HOW you get results is extremely important.
CLICK HERE FOR THE WORKOUT 101 VIDEO SERIESon Proper technique and Bio-mechanics
Week1
Day 2Exercise Sets RepsBarbell Squat 3 10SUPER-SET 0 0Dumbbell Front Lunge
3 15
Seated Machine Leg Extension Both Legs
3 15
SUPER-SET 0 0Machine Leg Press Both Legs
3 10
Prone Machine Leg Curl Both Legs
3 10
SUPER-SET 0 0Barbell Straight Legged Deadlift
3 10
HIIT Training 1 7Standing Calf Raise
2 12
SUPER-SET 0 0Seated Calf Raise 2 15HIIT Training 1 7Leg Lifts on Ground
2 15
SUPER-SET 0 0Laying on Ball Ab-dominal Crunches Hands by Head
2 30
HIIT Training 1 7
Phase 2Sculpting MuscleSculpting Muscle
Week1
Day 3Exercise Sets Reps
Standing Barbell Upright Row
3 10
SUPER-SET 0 0Standing Cable Machine Close Grip High Rows Both Arms
3 10
Standing Overhead Cable Pulldowns Both Arms
3 12
SUPER-SET 0 0Seated On Bench Bar Lat Pulldowns
3 10
HIIT Training 1 7Standing Barbell Shrugs
2 10
SUPER-SET 0 0Standing Dumb-bell Shrugs
2 15
HIIT Training 1 7Standing Bicep Curl Barbell Both Arms
2 10
SUPER-SET 0 0Standing Both Legs Preacher Curls One Arm
2 15
Standing High Bicep Curls Both Arms
2 15
SUPER-SET 0 0Standing Bicep Curl Dumbbell Alternating Arms
2 10
SUPER-SET 0 0Barbell Wrist Curl
2 12
HIIT Training 1 7
Week1
Day 4Exercise Sets RepsBarbell Incline Bench Press On Bench
3 10
SUPER-SET 0 0Laying On Incline Bench Dumbbell Flys Both Arms
3 12
SUPER-SET 0 0Dumbbell Bench Press On Bench Both Arms
3 10
HIIT Training 1 7Standing Barbell Military Press
3 10
SUPER-SET 0 0Standing Dumb-bell Rear Delt Raise Both Arms
3 10
Standing Dumb-bell Side Raise Both Arms
3 15
SUPER-SET 0 0Standing Dumb-bell Upright Row Both Arms
3 10
HIIT Training 1 7Standing Cable Triceps Exten-sion Both Arms
2 10
SUPER-SET 0 0Standing Both Legs Over Head Tricep Extension Both Arms
2 15
SUPER-SET 0 0Close Grip Push Ups
2 10
HIIT Training 1 10
Week1
Day 5Exercise Sets RepsBarbell Squat
3 10
SUPER-SET 0 0Dumbbell Front Lunge
3 12
Seated Ma-chine Leg Extension Both Legs
3 12
Seated Ma-chine Leg Extension Both Legs
0 0
Machine Leg Press Both Legs
3 10
Prone Ma-chine Leg Curl Both Legs
3 15
SUPER-SET 0 0Barbell Deadlift
3 10
HIIT Training 1 7Standing Calf Raise
2 12
SUPER-SET 0 0Seated Calf Raise
2 15
HIIT Training 1 7Leg Lifts on Ground
2 30
SUPER-SET 0 0Laying on Ball Abdominal Crunches Hands by Head
2 30
HIIT Training 1 7
Week1
Day 6Exercise Sets RepsStanding Barbell Upright Row
3 10
SUPER-SET 0 0Standing Cable Machine Close Grip High Rows Both Arms
3 12
Standing Overhead Cable Pulldowns Both Arms
3 15
SUPER-SET 0 0Seated On Bench Bar Lat Pulldowns
3 10
HIIT Training 1 7Standing Barbell Shrugs
2 10
SUPER-SET 0 0Standing Dumb-bell Shrugs
2 15
HIIT Training 1 7Standing Bicep Curl Barbell Both Arms
2 10
SUPER-SET 0 0Standing Both Legs Preacher Curls One Arm
2 15
Standing High Bicep Curls Both Arms
2 10
SUPER-SET 0 0Standing Bicep Curl Dumbbell Alternating Arms
2 10
Barbell Wrist Curl
2 12
HIIT Training 1 7
Week2
Day 1Exercise Sets RepsBarbell Incline Bench Press On Bench
4 8
SUPER-SET 0 0
Laying On Incline Bench Dumbbell Flys Both Arms
4 15
SUPER-SET 0 0Standing High Cable Flys Both Arms
4 20
SUPER-SET 0 0Dumbbell Bench Press On Bench Both Arms
4 8
HIIT Training 1 7Standing Barbell Military Press
4 8
SUPER-SET 0 0Standing Dumbbell Rear Delt Raise Both Arms
4 15
Standing Dumbbell Side Raise Both Arms
4 15
SUPER-SET 0 0Standing Dumbbell Upright Row Both Arms
4 8
HIIT Training 1 7Standing Cable Tri-ceps Extension Both Arms
3 8
SUPER-SET 0 0Laying On Bench Dumbbell Tricep Extension Both Arms
3 20
Close Grip Pushups Feet On Ball
3 8
HIIT Training 1 7
Week2
Day 3Exercise Sets RepsBarbell Bent Over Wide Grip Rows Both Arms
4 8
SUPER-SET 0 0Standing Cable Machine Close Grip High Rows Both Arms
4 15
Standing Overhead Cable Pulldowns Both Arms
3 20
SUPER-SET 0 0Seated On Bench Bar Lat Pulldowns
3 8
HIIT Training 1 10Standing Barbell Shrugs
3 8
SUPER-SET 0 0Standing Dumbbell Shrugs
3 20
Standing Bicep Curl Barbell Both Arms
3 8
SUPER-SET 0 0Standing Both Legs Preacher Curls One Arm
2 20
Standing High Bicep Curls Both Arms
3 20
SUPER-SET 0 0Standing Bicep Curl Dumbbell Alternat-ing Arms
2 8
HIIT Training 1 10Barbell Wrist Curl 2 15HIIT Training 1 10
Week2
Day 2Exercise Sets Reps
Barbell Squat 4 8SUPER-SET 0 0Dumbbell Front Lunge
4 15
Seated Ma-chine Leg Ex-tension Both Legs
4 15
SUPER-SET 0 0Machine Leg Press Both Legs
4 15
Prone Machine Leg Curl Both Legs Prone Ma-chine Leg Curl Both Legs
4 20
SUPER-SET 0 0Barbell Straight Legged Deadlift
4 8
HIIT Training 1 10Standing Calf Raise
3 20
V-Ups With No Equipment
3 30
SUPER-SET 0 0HIIT Training 1 10Bent Over Cable Crunch
3 12
HIIT Training 1 10
Week2
Day 4Exercise Sets RepsBarbell Incline Bench Press On Bench
4 8
SUPER-SET 0 0Laying On Incline Bench Dumbbell Flys Both Arms
4 20
Standing High Cable Flys Both Arms
4 20
SUPER-SET 0 0Dumbbell Bench Press On Bench Both Arms
4 8
HIIT Training 1 10Standing Barbell Military Press
4 8
SUPER-SET 0 0Standing Dumbbell Rear Delt Raise Both Arms
4 15
Standing Dumbbell Side Raise Both Arms
4 15
SUPER-SET 0 0HIIT Training 1 10Standing Dumbbell Upright Row Both Arms
4 8
Standing Cable Tri-ceps Extension Both Arms
3 8
SUPER-SET 0 0Standing Both Legs Over Head Tricep Extension Both Arms
3 15
Close Grip Push Ups 3 8HIIT Training 1 10
Week2
Day 6Exercise Sets Reps
Barbell Bent Over Wide Grip Rows Both Arms
4 8
SUPER-SET 0 0Standing Cable Machine Close Grip High Rows Both Arms
4 8
Standing Over-head Cable Pulldowns Both Arms
3 15
SUPER-SET 0 0Seated On Bench Bar Lat Pulldowns
3 8
HIIT Training 1 10Standing Bar-bell Shrugs
3 8
SUPER-SET 0 0Standing Dumbbell Shrugs
3 8
HIIT Training 1 10Standing Bicep Curl Barbell Both Arms
3 8
Week2
Day 5Exercise Sets Reps
Barbell Squat 4 8SUPER-SET 0 0Dumbbell Front Lunge
4 15
Seated Ma-chine Leg Ex-tension Both Legs
4 15
SUPER-SET 0 0Machine Leg Press Both Legs
4 8
Prone Machine Leg Curl Both Legs
4 15
SUPER-SET 0 0Barbell Straight Legged Deadlift
4 8
HIIT Training 1 10Standing Calf Raise
3 20
HIIT Training 1 10Leg Lifts on Ground
3 30
SUPER-SET 0 0Bent Over Cable Crunch
3 12
HIIT Training 1 10
An easy way to look at your nutrition if you are not much of a nutritionist or have a good idea at what you are eating re-ally comes down to some simple things to be aware of. Follow these rules and you should be within your range of your nutri-tional recommended meals and calories.
Eating for Rock Hard MusclesRock Hard Muscles
Taking Supplements for Rock Hard MusclesRock Hard MusclesThere are many supplement manufactures out there with so many lines of product suggesting they help you achieve a vast majority of things that is can be very confusing as to what to take and where to turn.
Lets look at the basics. In this position I see all of these products and have our favorites of course and have had the luxury of trying pretty much everything on the market. Here's the basic scoop on taking product. Protein, BCAA's, and daily multi vitamins are a must. Pre workout, Nitic Oxide, Creatine, Test Booster Products, specialty categories a choice. Fat Burners, Muscle Gain
Products and Performance enhancers are an op-tion for your goals.
These are all things you must consider and that is why you come to the Workout Trainer. In this Feature my hope is to off er you a variety of Videos, techniques, tips and workout plans that give you the basic essentials of how to sculpt and target each major muscle group of the body, and get Rock Hard Muscles. In the end you should be more versed in how to achieve results. Once you have this basic understanding, the next step is to sign up to the trainer, create an account and follow the workouts outlined.
1.) Start eating 5 or more meals a day.
Sounds like this would be the opposite of how to lose weight, but what happens is that you need to start out by consuming break-fast but in the amount that allows you to put something in your system to kick start your metabolism for the day. Much like a warm up set before hitting it hard in the gym, Breakfast actually means breaking the fast from not eating during your sleep time. From there, think of eating a breakfast, lunch, and dinner with 2 snacks in between. Typically you would want these snacks to come as a pre and post workout meal. Of course depending on your workout time during the day this can vary.
The major 3 Meals- Breakfast, lunch and din-ner should not be the traditional full blown, stuff yourself until you cant move meals, but rather start eating just at the point until you are no longer hungry. Simple rule here to remember is to eat less, but eat often.
2.) Eat Like a Caveman
Start thinking as a caveman would and what they would have access to and eat it. So lets think like a caveman for a minute. They had more access to greens, fruit when it was in season, and meat and when they could kill it. So By trying to eat this way you will fi nd yourself staying away from the foods you shouldn’t be eating, processed and one hit wonder meals. In 1 week of follow-ing this tip and the 5 or more meal per day rule, your not only gonna look better, but you will feel better too.
Meal Plans for Rock Hard MusclesRock Hard MusclesBreakfast
1 whole egg1 slice reduced-fat or fat-free cheese2 slices low-fat deli ham 1 whole-wheat English muffi n
(Make breakfast sandwich: toast muffi n; fry ham in pan and place on one half of muffi n; fry eggs in pan using non-stick cooking spray and place on ham; top eggs with cheese and cover with other muffi n half to make breakfast sandwich)
Late morning snack1/2 cup Reduced fat Greek yogurt
1 tsp honey(mix honey in yogurt)
Lunch2 slices Turkey deli meat, or low-fat deli ham2 slices reduced-fat or fat-free American cheese
1/4 avocado1 Tbsp light mayonnaise
(Make rolls: Layer 1 slice of cheese on 1 slice of turkey, or ham; spread mayo on the cheese; slice avocado into 2 strips and put 1 slice of avocado in middle of cheese; roll meat and cheese around avocado and eat)
Mid-day Snack2 hardboiled eggs
1 Tbsp light mayoLettuce
(add mayo to eggs to make egg salad; add egg salad to lettuce leaf, wrap and eat)
Dinner6 oz lean ground beef (or lean ground turkey)
1/4 cup reduced-fat cheddar cheese1 tbsp fat-free sour cream4 tbsp salsa1 cup shredded lettuce
1/2 med. Tomato(Make taco salad: Brown meat in frying pan; and add taco seasoning; place meat over bed of lettuce; add diced tomato, cheese, salsa and sour cream)
Nighttime snack2 oz. beef jerky
Totals 1400 cal, 135 g protein, 70 g carbs, 60 g fat
Breakfast10 Healthy Grain Bagel
1 Tbsp Peanut butter
Late morning snack1/2 cup Reduced fat Greek yogurt 1 tsp honey
(mix honey in yogurt)
Lunch2 slices Turkey deli meat, or low-fat deli ham2 slices reduced-fat or fat-free American
cheese1/4 avocado
1 Tbsp light mayonnaise(Make rolls: Layer 1 slice of cheese on 1 slice of turkey, or ham; spread mayo on the cheese; slice avocado into 2 strips and put 1 slice of avocado in middle of cheese; roll meat and cheese around avocado and eat)
Mid-day Snack1 can sardines in olive oil
Dinner6 oz chicken breast (baked or grilled)
1 cup russels sprouts (sauté in olive oil, add Tbsp lemon juice, tsp garlic salt)
2 cups mixed green salad1 Tbsp olive oil w/1 Tbsp vinegar (dressing)
Nighttime snack2 oz. fat-free or reduced-fat cheese (Swiss,
cheddar, or Monterey jack) 2 large celery stalks
1 Tbsp Peanut butter (spoon peanut butter into groove of the celery)
Totals 1500 cal, 150 g protein, 75 g carbs, 70 g fat
Breakfast1/2 cup Kashi Go Lean Cereal 1/2 cup1/2 cup low-fat milk
2 hard-boiled eggs
Late morning snack1/4 cup boiled soybeans (edamame)
1 stick light mozzarella string cheese (~ 1oz.)
Lunch1/2 cup low-fat cottage cheese2 Tbsp salsa
(top cottage cheese with salsa)
Mid-day Snack6 oz. Shrimp
1 Tbsp seafood cocktail sauce
Dinner4 oz lean ground beef or turkey breast
1/4 can (14.5 oz.) diced tomatoes1/4 med. onion
(Make taco salad: Brown meat in frying pan; and add taco seasoning; place meat over bed of let-tuce; add diced tomato, cheese, salsa and sour cream)2 cups mixed green salad1 Tbsp olive oil w/1 Tbsp vinegar (dressing)
Nighttime snack2 sticks light mozzarella string cheese 2 large celery stalks1Tbsp Peanut butter
(spoon peanut butter into groove of the celery)
Totals 1350 cal, 130 g protein, 65 g carbs, 65 g fat
Breakfast2 whole eggs2 egg whites
1/4 cup low-fat cottage cheese 1/2 cup chopped broccoli(Make frittata: In frying pan on medium heat, cook onions for about 5 minutes with fat-free cooking spray, add broccoli and cook for about 5 minutes, In a large bowl, mix eggs, and cottage cheese and add to pan, lift and rotate pan so that eggs are evenly distributed; As eggs set around the edges, lift them to allow uncooked portions to fl ow underneath. Turn heat to low, cover the pan, and cook until top is set. Invert onto a plate)
1 whole-grain waffl e
Late morning snack1 stick light mozzarella string cheese
1 oz. mixed nuts
Lunch1 slice low-fat deli ham 1 slice deli turkey breast1 slice extra-lean turkey bacom
1 oz. reduced-fat or low-fat cheese1 whole egg
2 cups mixed green salad1 Tbsp olive oil w/1 Tbsp vinegar (dressing)
(Make Cobb Salad: slice ham and turkey into small trips, chop cheese and bacon, slice egg, add ingredients to salad and top with dressing and mix)
Mid-day Snack1/2 cup Reduced-fat Greek yogurt
1 tsp honey
Dinner6 oz top sirloin steak (grilled)
10 asparagus spears (grilled)(rub olive oil on asparagus spears; sprinkle on garlic salt and grill)2 cups mixed green salad1 Tbsp olive oil w/1 Tbsp vinegar (dressing)
Nighttime snack1/2 cup cottage cheese
Totals 1600 cal, 140 g protein, 70 g carbs, 90 g fat
Breakfast1 whole egg1 egg white
1 slice reduced-fat or fat-free American cheese2 slices low-fat deli ham
1 low-carb tortilla(Make breakfast burrito: Heat tortilla in warm pan; fry ham in pan and place on tortilla; scramble eggs and cook in pan using non-stick cooking spray, add cheese and place on tortilla; roll tortilla into breakfast burrito)
Late morning snack2 hard-boiled eggs
2 cups mixed green salad1/4 avocado
1 Tbsp olive oil w/1 Tbsp vinegar (dressing)(slice the eggs and the avocado and add them to the salad; top with dress-ing)
Lunch1/2 Low-Carb Tortilla (such as Mission Carb Balance)
1/8 cup reduced-fat or fat-free shredded cheese3 oz. chicken breast
(Make chicken quesadilla: chop chicken and cook in frying pan; place tortilla in a separate frying pan on medium heat; add cheese and cooked chicken to half of the tortilla and fold over tortilla cook both sides of tortilla until cheese is melted)
Mid-day Snack4 oz. Shrimp
1 Tbsp seafood cocktail sauce
Dinner2 oz. lean ground beef
2 whole eggs1 slice extra-lean turkey bacon, such as Jenny-O
1/8 cup reduced-fat/fat-free shredded cheddar cheese
1 Tbsp reduced-fat sour cream1/4 small onion
(Make cheeseburger quiche: brown beef in skillet with ¼ of a small chopped onion; cook turkey bacon in skillet and cut into 1-inch pieces; add beef and bacon to bottom of a pie pan; Combine eggs, sour cream; shredded cheddar cheese and 1 tsp of garlic powder in bowl and mix well; pour mixture over beef and bake 40-45 minutes at 350º or until top is browned)
Nighttime snack1/2 cup cottage cheese
2 tbsp salsa
Totals 450 cal, 130 g protein, 65 g carbs, 70 g fat
Breakfast1 cup lowfat milk1 cup1 cup Kashi Go Lean Cereal
Late morning snack1 oz. fat-free or reduced-fat cheese (Swiss,
cheddar, Monterey jack, etc.) 2
slicesTurkey breast or low-fat ham deli meat
(Slice cheese into two thin pieces and place in middle of turkey; roll up turkey and eat)
1 oz mixed nuts
Lunch1/2 can tuna1/2 cup low-fat cottage cheese(mix tuna in cottage cheese, add diced onions, carrots and peppers if desired)
Mid-day Snack1 stick light mozzarella string cheese
Dinner6 oz salmon (broiled or grilled)
2 cups mixed green salad1 tbsp olive oil w/1 Tbsp vinegar (dressing)
(add salmon to salad and eat as a salmon salad)
Nighttime snack1/2 cup cottage cheese2 tbsp salsa(top cottage cheese with salsa)
Totals 1450 cal, 140 g protein, 70 g carbs, 70 g fat
