Training Guidelines & Tips
An Introduction to Protein
Developing Muscle & Strength
Sci-MX's Mass Gain Diet
Sources of Protein
The BEST food options
The Four Basic Nutrients
The Sci-MX Team

Best Carbohydrate options
Description
1 cup of cooked oats
1 cup of cooked oat bran (more fiber, less carbs)
1 cup of natural muesli with no added sugar
2 slices of wholegrain bread or toast
1 medium potato (the size of your fist)
1 medium sweet potato (lower glycemic index, better option)
1 cup of cooked rice
1 cup of cooked brown rice (more fiber)
1-2 slices of rye bread (wheat free)
1 portion pumpkin
1 portion beans
1 portion corn
Best Protein options
Description
1/2 tin of solid tuna in water
1 skinless chicken breast (grilled)
4-6 egg whites
1 skinless hake / haddock fillet
1 100g lean steak fillet
1 portion salmon
1 portion low fat cottage cheese
Best Vegetable options (green leafy vegetables)
Description
1 portion broccoli
1 portion green beans
1 portion spinach
1 portion cabbage
1 portion lettuce
1 portion carrots
1 portion green pepper
1 portion tomato
1 portion cucumber
1 portion Brussel sprouts
1 portion asparagus
1 portion cauliflower
1 portion mushrooms
1 portion peas
1 portion celery
Best fruit options
Description
1 green apple
2 slices of pineapple
1 small banana
1 small orange
1 portion melon