Phase 4 Bulking Edition — see Daily Goals for the full plan.

Part 1: The “Super Veggie” Dressing

This is the dressing I use on Meal 2.

Yields ~300g+. Store in a glass jar or bottle.

Ingredient Quantity
Extra Virgin Olive Oil 100g
Apple Cider Vinegar 105g
Lime Juice (Fresh) 80g
Cumin (Ground) 15g
Turmeric (Ground) 10g
Garlic Powder 21g
Ginger Powder 21g
Black Pepper 2g
Salt 3g – 5g

Instructions

  1. Place a jar on your food scale and tare it to zero.
  2. Add ingredients one by one, weighing as you go.
  3. Shake rigorously until emulsified.

Daily Serving: Pour exactly 20g of this dressing onto your Super Veggie bowl.

Part 2: Ninja Creami “Titan Bulk” (Batch Prep)

Prep 4 pints at once on Sunday. Freeze them. Spin one each day.

The Batch Recipe (Fills 4 x 16oz Pints)

Ingredient Total (4 pints) Per Pint
Unsweetened Soy Milk 960g 240g
Protein Powder 8 Scoops (~240g) 2 Scoops (~60g)
Creatine Monohydrate 40g 10g
Bananas 400g 100g
Cocoa Powder 24g 6g
Cinnamon 6g 1.5g
Matcha Powder 10g 2.5g
Macadamia Nuts 160g 40g
Walnuts 80g 20g
Chia Seeds 60g 15g
Ground Flaxseed 40g 10g

Instructions

  1. Blend: In a large blender, combine the soy milk, protein powder, creatine, bananas, cocoa, cinnamon, matcha, macadamias, walnuts, chia, and flax. Blend on high until fully smooth.
  2. Pour: Place your 4 Ninja Creami pints on the scale. Pour the mixture evenly into the pints.
  3. Target: Aim for about 460g per pint.
  4. Freeze: Place all 4 pints in the freezer on a flat surface for 24 hours.

Daily Spin

  1. Remove 1 pint.
  2. Spin on “Lite Ice Cream”.
  3. Add a splash of soy milk if needed and “Re-spin.”