Bulking and Cutting for Lactose Free Athletes and Bodybuilders
Bulking and Cutting for Lactose Free Athletes and Bodybuilders
One of the most popular beginner weightlifting programs involves Machine Iso Machine Iso is a pure lactose-free protein powder that packs an amazing taste. Push Ups

Sample 3,200 Calorie Diet for Adding Mass

Breakfast
  • 5 large eggs
  • 2 ounces of 97% lean sliced ham
  • 2 tablespoons of salsa
  • 1 large (6.5-inch diameter) whole wheat pita
  • 1 large (3.25-inch diameter) golden delicious apple
Mid-Morning Snack
  • 1 cup of blueberries
  • 1 cup of soy milk
  • 2.5 cups of Cheerios
Lunch
  • 1 cup of cooked wild rice
  • 4 ounces of cooked skirt steak
  • 2 cups of steamed Brussels sprouts
  • 1 tablespoon of olive oil
Pre-Workout Snack
  • 1 ounce of almonds
  • 1 large (8 to 8.88-inch) banana
  • 1 scoop of soy protein powder
  • 1.5 cups of unsweetened vanilla almond milk
Post-Workout Shake
  • Creatine
  • 2 scoops of Egg White Protein powder
Dinner
  • 6 ounces of roasted turkey breast
  • 2 cups of steamed broccoli
  • 1 tablespoon of olive oil
  • 1 large (3 to 4.25-inch diameter) baked potato

Totals: 3,200 calories, 239 grams of protein, 338 grams of carbohydrates, 105 grams of fat, and 57 grams of fiber.



Sample 2,000 Calorie Diet for Losing Fat

Breakfast
  • 8 ounces of cooked oatmeal
  • 1 scoop of soy protein powder
  • 1 cup of sliced strawberries
  • 1 tablespoon of almond butter
Mid-Morning Snack
  • 2 ounces of teriyaki beef jerky
  • 2 cups of sliced green peppers
Lunch
  • 4 ounces of cooked chicken breast
  • 1.5 cups of spinach
  • 1 tablespoon of balsamic vinegar
  • 2 teaspoons of olive oil
  • 1 medium (2.88-inch diameter) navel orange
Pre-Workout Snack
  • 1 ounce of walnuts
  • 1 cup of soy milk
Post-Workout Shake
  • Creatine
  • 2 scoops of egg white protein powder
Dinner
  • 1 can of light tuna in water
  • 2 tablespoons of light mayonnaise
  • 1 large (6.5-inch diameter) whole wheat pita bread
  • 5 ounces of tomatoes
  • 5 ounces of cucumbers

Totals: 2,000 calories, 197 grams of protein, 166 grams of carbohydrates, 70 grams of fat, and 33 grams of fiber.



References
1) Sibley, Eric, et al. "Lactose Intolerance." National Institute of Diabetes and Digestive and Kidney Diseases, U.S. Department of Health and Human Services, June 2014, Accessed Feb. 2017. 2) Lactose Intolerance. Mayo Clinic, Mayo Foundation for Medical Education and Research, 2 Sept. 2016, Accessed Feb. 2017. 3) Lactose Intolerance. Genetics Home Reference, U.S. National Library of Medicine, 14 Feb. 2017, Accessed Feb. 2017.