ANABOLIC MEAL PLAN

LIVE WITH PURPOSE

When it comes to putting on mass and strength, it’s paramount you’re fueling your body
properly. Real whole foods must lay the foundation of your diet and proper supplementa-
tion will top it off. If you learn anything from this guide I want it to be these following
rules:

EAT FOR PURPOSE, NOT FOR PLEASURE-If you’re serious about adding mass and strength,
you must give your body the proper raw materials (food) to do that!

YOU MUST OPTIMIZE YOUR ENERGY BALANCE-In order to gain mass and strength, you
must be eating in a CALORIC SURPLUS!! I recommend eating in a 10-15% caloric surplus of
your Total Daily Energy Expenditure (TDEE) which is how many calories you’re burning on
average per day. Do this for 3 WEEKS then take 1 WEEK OFF and just eat at maintenance
calories so you don’t gain unnecessary fat!

HUMANS ARE ANIMALS JUST LIKE ANY OTHER SPECIES- We thrive on a species appropriate
diet of REAL WHOLE UNPROCESSED NATURAL FOODS

EAT AN ANIMAL BASED DIET- I highly recommend that your diet consists of 70-80% high
quality animal foods and 20-30% high quality plant foods and 10% proper supplementa-
tion

YOUR BODY IS A DIRECT REFLECTION OF WHAT YOU DO TO IT THE FOODS YOU PUT INTO
IT-This is an UNDENIABLE FACT. I guarantee with the proper training and the proper nutri-
tion your body will transform. It will have no choice.

CHANGE THE WAY TO YOU VIEW FOOD AND IMPROVE YOUR RELATIONSHIP WITH
FOOD-When you eat food, you should ask yourself this question- “What is this meal about
to do for me right now? Is it going to help me get closer to my goals or further away from
my goals?

The foundation of my diet is both highly bioavailable macronutrients and micronutrients

that your body can easily digest and assimilate.

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THIS HEALTHY AND SUSTAINABLE WAY OF EATING:

-Uses whole foods only

-optimizes gut health and digestion
-helps correct nutrient deficiencies and hormones imbalances
-Improves energy, stamina, endurance and recovery.
-Based on a Sustainable lifestyle

THIS WAY OF EATING SUPPORTS:

Weight loss
Muscle gain
Performance
Health optimization
*for both MEN, WOMEN, and KIDS

Now I just want to cover some FUNDAMENTALS:

What's important when eating a healthy diet is that you're covering your macronutrients
(proteins, carbohydrates, and fats) and also ensuring that you're getting enough of the
micronutrients (vitamins & minerals). Always start with hitting your macronutrients and
then we'll address the micronutrients later.

I want you to memorize the following information as this is something I feel very strong-
ly that every person should know:

MACRONUTRIENTS

1g Protein =4 calories
1g Carbs= 4 calories
1g Fat = 9 calories

MICRONUTRIENTS

Micronutrients and macronutrients work cohesively. Satisfy your macros by consuming

real whole foods containing high amounts of bioavailable micronutrients. To keep it
simple:

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Micronutrients=Vitamins & minerals

While you should get the majority of your micronutrients from real whole foods such as
red meat, fatty fish, whole eggs, fruit, and vegetables, there's still some micronutrients
that I think it's easier/best to supplement with to ensure you're covering all your bases.
Here's a list of vitamins/minerals that I recommend:

Vitamin D+K (this is a big one, most people are Vitamin D deficient)
Magnesium (helps nerve signaling, muscle contraction, and a host of other health
benefits)
Sodium (Salt tabs) (The MOST IMPORTANT micronutrient for healthy body function)
Boron (Men only. Helps to maintain optimal testosterone levels)
Iodine (supports healthy thyroid function)
Potassium (for blood pressure, muscle mass, and host of other health benefits)

PROTEINS/FATS/CARBS

PROTEIN
Protein is the most important macronutrient and I tell all my clients to always ask them-
selves “Where’s the protein?” for every meal they eat. Without adequate protein, your
body cannot repair itself from training/injury or build muscle.Protein is MUSCLE SPAR-
ING meaning it's important to consume lots of protein so you can maintain all your
current muscle (lean body mass).
Eating too much protein has less detrimental effects but just know it’s not a “more is
better” scenario. You can actually slow your metabolism down and decrease appetite by
overconsuming protein, which is a big no-no especially if you’re trying to gain muscle.
Here’s some hard and fast rules for protein consumption for most people:

*Consume 1g-1.2/lb of bodyweight

*If you’re over 20% body fat, consume 1g/lb of LEAN BODY MASS (LBM)

For example, if you weigh 300lb but are 35% body fat, you DO NOT need to consume
300g of protein/day. Here’s actually how that scenario would work:

300 (weight in lbs) x 0.65 (percentage of LBM) = 195

So in this example, this individual should eat approximately 195g protein/day

Just remember it’s better to eat too much protein rather than not enough. I would much
rather you over consume protein vs. carbs/fats. According to research humans meet
90% of their muscle protein synthesis (MPS) with 20g of protein per meal, but that’s for
average sedentary people. For hard training individuals, I recommend ladies consume
20-30g of protein/feeding and men consume 30-40g of protein/feeding just to ensure
you maximize MPS.
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Ideally, try and eat protein every 3-4 hours throughout the day as you always want to
have these amino acids circulating through your body and you never want to catch
yourself in a deficit and get into a catabolic state. I love the following quote by Stan
Efferding:

FATS

DO NOT FEAR FAT. If you do not consume adequate fat, you deprive your body of essen-
tial nutrients such cholesterol, biotin, choline etc...leading to nutrient deficiencies. With-
out these nutrients (mainly found in animal based foods) your body simply cannot
function properly. A good rule is to always include at least ONE (I consume 3-5 whole
eggs daily) whole egg into your egg meals.
Just eat the right fats!! Prioritize healthy fat containing foods such as: red meat, whole
eggs, cheese, milk/yogurt, butter, fatty fish (salmon/tuna)

Avoid unhealthy fats with high ratios of Omega 6: Omega 3 such as fast foods and ALL
SEED/VEGETABLE OILS!!

CARBOHYDRATES

Carbohydrate is your body’s preferred fuel source and your body will always burn
through carbs first before burning fat or muscle tissue. Carbs can be an invaluable tool
when used correctly to enhance strength/aesthetics/performance. Practically NO ONE
wants to live their life without eating carbs!! So we just need to learn how to make carbs
work for us rather than against us.

Hard and Fast Carbohydrate Rules

Weight loss/Cutting
Limit total carbs (force your body to burn body fat for energy instead!)
Eat more vegetables (low in carbs, high in fiber, keep you full for longer)
Only eat carbs before/after workouts when your body needs them most (carb timing)
Eat more carbs on days you’re training, less carbs on non-training days (carb cycling)
Eat complex and high satiety carbs such as sweet potatoes, oatmeal, oranges etc.

Muscle Gain/Bulking
Eat lots of carbs (50% of total calories roughly) to facilitate mass and strength gains
Prioritize easy to digest and low satiety carbs such as white rice, fruits, orange juice to
get you to eat more and feel hungrier more often
Avoid eating large quantities of satiating carbs such wheat, pasta, brown rice, bread,
vegetables. These foods have high satiety effects and can cause digestive distress when
over consumed.
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Note: I DO NOT advocate the SEE FOOD diet!! The last thing I would tell you to do is eat a
bunch of junk calories like burgers, fries, pizza, or pancakes. If you do that long term, you’ll
end up in too large of a caloric surplus leading to unnecessary fat gain, insulin resistance, and
a cascade of other health problems. In short, if you do the junk bulk, you’ll just end up feeling
like a fat unhealthy sack of shit. Don’t do that.

POST WORKOUT DRINK:

My favorite post workout drink is actually KARBOLYN (made by EFX sports) mixed with real
orange juice, salt, and caffeine tabs (don’t take if training in the evening). Science suggests
that fructose taken with dextrose taken immediately after training increases glycogen
absorption in addition to replacing water and sodium lost during training. Important to note
to NOT consume proteins or fats with your post workout drink as they slow the absorption.
Drink a protein shake

SUPPLEMENTS

While I’m not a real big supplement guy, I do recommend taking the most researched and
efficacious supplements.

Whey Protein (I currently take this brand and you can buy at Life Pharmacy for cheap)

Creatine Monohydrate (The best supplement. Take it and it will help preserve lean body
mass)

Carbohydrate Powder (This is optional, but a good carb powder helps fuel hard workouts)

Fish Oil (Improves heart and brain function along with a host of other health benefits)

Beta Alanine (Improves strength,power, and muscular endurance which allows you to train
harder for longer)

Carbohydrate Powders (Carbs are paramount to help fuel your body through tough
workouts and also keep your muscle glycogen full)

Caffeine (Proven ergogenic aid that improves focus and intensity, I also love coffee)

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ALSO HERE'S A LIST OF FOODS THAT I’D ENCOURAGE YOU TO INCLUDE IN YOUR DIET:

FOOD LIST:

Eggs (eat whole eggs)

cheese
Milk
Liver (primarily beef and lamb liver but chicken liver is ok too)
Steak (Stick with lean cuts of meat such as Tenderloin and top sirloin (trim fat))
lamb (be careful with lamb cutlets as they are high in fat and loaded with calories)
Salmon (high quality wild caught if you can)
Tuna
oatmeal
macadamia nuts (sparingly)
Walnuts (sparingly)
Almonds (sparingly)
orange juice/grapefruit juice (drink around pre or intra workout or for your smoothie)
Whey Protein (lower carb) I take dymatize brand ISO 100 currently but it doesn’t matter
Asparagus
Green beans
Spinach
Carrots
Broccoli/Cauliflower (sparingly, as these are cruciferous vegetables that can be hard to
digest so eat them cooked, I honestly never eat them)
Capsicum (Bell pepper)
Zucchini
Tomato
Cucumber
Bananas
Nectarine
Cantaloupe
Strawberries
Grapefruit
Oranges
Blueberries
Dates
White rice
White potato
Sweet potato

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SAMPLE EATING DAYS
*Portion sizes adjust up or down depending on personal
calorie demands

Quick Weight Loss

1. 3 whole eggs - 1/2 slice of cheddar cheese - spinach/peppers (omelette) -

10 almonds, baby carrots. 3 oz cranberry juice.
2. 5 oz NY steak. 1/2 orange
3. 2 hr Before workout - 4 oz chicken - 1 small sweet potato - 3 oz oj
4. 5 oz bison, spinach, chicken stock. 3 oz cranberry juice.
5. 1/2 cup “Fage” whole fat yogurt w/baby carrots OR 3 whole eggs w/baby
carrots
(Include PWO drink on training days)

Lean Gains, Body Recomposition

1. 4 Eggs/6 whites - slice of cheddar cheese - spinach (omelette) - 10

almonds, baby carrots. 4 oz cranberry/orange juice.
2. 8 oz bison or steak - 1 Cup rice - (Use chicken stock to make mash) - 3 oz oj
3. Repeat 2
4. 2 hr Before workout - 6 oz chicken - 1 sweet potato - 3 oz oj
5. Repeat 2 (substitute 4 oz cranberry juice for oj)
6. 12 oz Whole milk or “Fage” whole fat yogurt w/baby carrots OR 5 eggs
w/baby carrots
(Include PWO drink on training days)

Mass Gain

1. 4 eggs, 1 Cup whites, Spinach, 1 slice tillamook cheddar cheese (for

natural calcium source primarily) (omelette). 2 cups white rice, dextrose,
3oz pulp free OJ, 10 almonds
2. 12 oz grilled bison, 2.5 cups rice w/dextrose, 1 Cup chicken stock. Baby carrots. 4 oz
cranberry/Orange juice.
3. 12 oz grilled NY steak, medium sweet potato, 1 Cup rice. 3 oz OJ.
4. Repeat 2 or 3 (just rice, no sweet potato if repeating 3).
5. Repeat 2 or 3 (just rice, no sweet potato if repeating 3). Substitute 4 oz
cranberry juice in place of oj
6. Repeat 1, 2 or 3 (without OJ or dextrose before bed). Baby carrots.
(Include PWO drink on training days)

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DAY OFF TRAINING DIET -

Take out 400 calories in carbs or about 100g. 1/2 of that goes away with the
absence of the post workout shake on off days. Keep the OJ in and reduce white
rice.
You will notice fewer calories and fewer carbs on days off lifting weights.

REMEMBER focus more on REAL WHOLE FOODS and try to avoid foods that come in
packages or that have ingredient lists. Other than whey protein, ideally I want all your
calories to come from purely real whole foods. I highly encourage you to consume as
much liver as possible (it’s the most nutrient dense food in the world and I eat it as
much as possible). Prioritize consuming quality dairy products to get enough calcium.
Also, remember to salt your foods and prioritize eating the highest quality foods as
possible (red meat).

Here’s some informative videos that I encourage you to watch:

TOP 5 MOST ANABOLIC FOODS https://www.youtube.com/watch?v=fg2_9W_1Jy0&t=19s

HOW TO COOK A STEAK https://www.youtube.com/watch?v=Osnb18oq054

HOW I EAT TO STAY SHREDDED 24/7/365 https://www.youtube.com/watch?v=PE5vrq2QpmU&t=630s

TOP 5 SUPPLEMENTS https://www.instagram.com/p/CKvLr91JagB/?igshid=17274exmwmja6

Please subscribe to my youtube channel HERE https://www.youtube.com/channel/UCntAcb24gd1NuUtFEi18DpA

Follow me on Instagram (@tanner_shuck) https://www.instagram.com/tanner_shuck/

Personally, I eat the same foods all the time and it never bothers me and I love living my
life this way. I feel great, perform well, and stay jacked and shredded 24/7/365!! It’s
about building healthy sustainable habits!!

Regards,

Tanner

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