Simple Food List

[Examples]

 

»

Meat

 (pork, chicken, beef

(grass-fed),

and occasionally game birds, such as duck)

 

»

Fish

 

»

Seafood

 

»

Eggs

 

»

Vegetables

 

»

Fruits

 

»

Nuts

(macadamias, cashews, hazelnuts; but 

exclude peanuts)

 

»

Spices

WHAT TO LIMIT

Grains
Dairy products

(unless mass gaining)

Refined sugar

NUTRI

TION

T

here’s no such thing as one perfect diet for fat loss, or one perfect 
mass or weight gaining nutritional plan. Many factors affect how we 

do with a particular food plan – environment, metabolism, stress, life 
routine, finances and even plain old personal motivation.
Safe to say, if you’re reading this, you probably won’t have an issue with 
the last one – since you know if you fall into the category of a person 
seeking fat loss, or mass gains, you are probably ready to embark on it. 
Whether your goals are to gain mass or lose fat, the principles should 
definitely be the same. But for mass gainers, this meal plan should come 
as some relief.

NUTRITION

[N]

Eating a typical bodybuilding diet of 4,000 to 6,000 calories per day of lean 

meats, high carbohydrates and moderate to low fat means eating – almost 

constantly – throughout every day. This kind of diet works, as most of you 

know, but it is not sustainable. Cramming food down your throat over the 

course of six or seven meals daily, adding weight gain shakes to make up 

deficit calories, then endure gut aches, gas, and a host of other ailments, 

means you are so focused on an unhealthy relationship with food, there’s no 

way to keep it up for the long haul.

TRAINING GUIDE  

PRIMAL MUSCLE  27