Daily Archives: September 1, 2011

WOD – 9/2/11 – Clean Mass Gain – Whole9.com

Posted on by

- SKILL WORK -

 

?????

- WOD -

 

?????

- CASH OUT -

 

3 Rounds:

10 Back Extensions

John Rougeux, Brian Fields, and Rita Dunn

 

Clean Mass Gain:

Whole9.com

Clean Mass Gain Recipes

To accompany the Performance Menu CMG article, we’re posting four between-meal recipes Dallas used throughout the course of his clean mass gain journey.  They’re all designed to go down easy (read: beat the satiety signal your stomach sends to your brain), and pack in as many calories as possible.  And the best part?  They’re all grain, dairy and legume-free.

Happy eating!

Tons of Tapioca

  • 8 cups of water
  • 1.5 cups of small pearl tapioca – 960 calories
  • 1 -13.5 oz. can of coconut milk  – 720 calories
  • ½ teaspoon cinnamon
  • ½ teaspoon nutmeg
  • 1 teaspoon vanilla extract
  • 2 envelopes of unflavored Knox gelatin (optional) – 40 calories

Bring the water to a boil.  Add the tapioca and cook for approximately 18 minutes, stirring occasionally.  Add coconut milk and seasonings.  (Optionally, if you like a thicker tapioca, add Knox gelatin.)  Cook for an additional 10 minutes, stirring occasionally.

Total estimated calories:  1,720

Soup on Steroids

  • Butternut squash soup (either make your own, or use the 32 oz. Imagine Brand) – 360 calories
  • 1 -13.5 oz. can of coconut milk  – 720 calories
  • 1 – 15 oz. can of Farmer’s Market organic sweet potato – 455 calories

Make soup.  Add a can of coconut milk.  Add can of sweet potato.  Mix.  Eat.

Total estimated calories:  1,535

Food in a Blender

  • 1-13.5 oz. can of coconut milk  –  720 calories
  • 2 avocado – 450 calories
  • 1 banana – 105 calories
  • 1 pint of frozen blackberries – 260 calories
  • 1 bunch watercress or spinach – 12 calories
  • 3 carrots – 120 calories
  • 6 eggs – 360 calories

Throw it all in (feel free to mix and match your ingredients).  Blend.  Slurp straight from the blender.

Total estimated calories:  2,027

An On-the-Go “Light Snack”

  • 1-13.5 oz. can of coconut milk  –  720 calories
  • 1 – 15 oz. can of Farmer’s Market organic sweet potato – 455 calories
  • 2 scoops of 100% egg white protein powder – 240 calories

Mix by hand or in a blender.  Season with cinnamon, nutmeg and Allspice if desired.  Pretend it’s pudding.

Total estimated calories:  1,415