Uploaded by Ethan Aquilina

25854157

advertisement
ABOUT: Page 3
POKE BOWL Page 130
EGGS: Page 4
OATS: Page 140
WRAPS: Page 23
PIZZA: Page 179
SHAKES: Page 54
SANDWICHES: Page 189
RICE BURGER Page 97
CASSEROLE: Page 199
RICE BOWL: Page 105
DESSERT: Page 206
Let's cut the BULLSH!T
Cooking meals to cut down or bulk up can be
confusing, time-consuming, and demotivating.
You work hard to get the gains you deserve in the gym,
now, let's work together to get these gains in the kitchen.
I used to be in your position. Instead of giving up on nutrition,
I have spent years Crafting, Perfecting, and Cooking
HIGH PROTEIN, HEALTHY, SIMPLE, DELICIOUS, and MACRO FRIENDLY
recipes that you can use to BE THE DREAM.
This is my gift to you. Enjoy!
- DAMIANTHEFATASS
CLICK HERE TO WATCH
EGGS
GGS
S EGG
E
S
G
GGS EG
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
E
S
GS
EGG
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
EGGS E
S EGGS
GS EGG
GGS EGG
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
EGG
SE
GS
GG
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
EGGS E
S EGGS
GS EGG
S
EGGS EG
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
EGG
S
GUST T I N G V E R.
GG
S
E
G
G
E
G
G
S
E
G
S
G
C
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
EGGS
S EGGS
GS EGG
S
EGGS EG
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S EG
EGG
GS
GGS
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S EGGS
EGGS E
GS EGG
GGS EG
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S EG
EG
GS
GG
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S EGGS
GS EGG
GGS EG
E
G
G
S EGGS E
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
G
SE
GS
G10min
E
G
G
S EG
E
G
S
G
E
S
G
G
S
E
G
G
Prep
Time
|
Cook
Time
15min
E
G
G
S
E
G
S
G
E
S
G
G
S
E
EGGS EG
GS EGG
GGS EGG
S EGGS
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
G
EG
GS E
GMACROS
SE
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
INGREDIENTS
S
G
G
S
E
G
G
S EG
EGGS EHIGH PROTEIN GBREAKFAST
GS EGG
GGSAUCE:
S EGGS
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
REQUIRED:
G
G 525
EG
GS E
GCal:
SE
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
GS EGG
GGS EG
Greek Yogurt
- 50g
E
G
- S200g
S EGGS Fat-Free
GS EGGS Egg Whites
E
S
G
S
G
G
E
G
G
E
G
Protein:
75g
E
S
G
S
G
G
E
EG
GS
GG
S Breast - 5oz
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
Ketchup
25g
Chicken
S
E
G
G
E
G
G
Carbs:
22g
EGGS E
GGS EG
S EGGS
GS EGGS
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
G
- G5g
EFat:
Turkey
GGS
SE
GSBacon - 2 strips Sriracha
E
S
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
15g
S
EGGS E
GGS EG
S EGGS
GS EGG
E
S
G
S
G
Low-Fat Cheese
-G30g
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
EG
GGS
SE
GS
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
EGGS
GGS EG
S EGGS
E
S
G
GGS EGG
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
E
GGS
S
G-S½ whole
E
S
G
G
S
E
G
G
Tomato
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
EGGS E
S EGGS
GS EGGS
GGS EGG Spinach -S1Ecups
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
G
G
E
G
EGG
SE
GS
GG
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
EGGS E
S EGGS
S
EGGS EG AvocadoG-S¼EGwhole
G
GGS EGG
E
G
G
E
G
S
E
S
G
S
G
G
G
E
G
E
EGG
S
GS
G - ½ whole
S
E
G
G
E
G
G
S
E
G
S
G
E
Bell
Pepper
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
EGGS
S EGGS
GS EGG
S
EGGS EG
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S EG
EGG
GS
GGS
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S EGGS
EGGS E
GS EGG
GGS EG
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S EG
EG
GS
GG
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S EGGS
EGGS E
GS EGG
GGS EG
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S EG
GS
GG
E
G
G
S EG
E
G
S
G
INSTRUCTIONS
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
EGGS EG
GS EGG
GGS EGG
S EGGS
E
PREP
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
G
EGPaprika, Salt, and Pepper. (or
GS E
Gseasoning.)
S E 5oz of Chicken Breast
E
G
S
G
E
S
G
G
Slice/Dice/Chop
and
season
with
your
favorite
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
EGGS E
GS EGG
GGS EG
S EGGS
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
EG
GS E
GG
S ofE an Avocado into equal pieces.
E
G
S
G
E
S
G
G
Slice
up
¼
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
GS Epieces.
EGequal
GS EGG
GGS EG
S EGGS
E
G
S
Slice up ½ of a Bell Pepper
into
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
GG½SofEa Tomato into equal pieces.
Slice
EGGS EG
GS EGGS
GGS EGG
S Eup
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
GS
EGGS E
GS EGG
GGS EG
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
GGS
S
G
E
S
G
G
S
E
G
G
Heat
two pans. One on high heat. One onG
medium
heat.
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
E
G
G
S
E on oil.)
S (you already know we ain’t
GScalories
EGGpans.
EGno
GGS EG
S both
GS EGG
E
Slap some non-stick-spray
on
wasting
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
EG
GGS
SE
GS
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
EGGS
EGGS
GGS EG
SSAUCE
E
BREAKFAST
S
G
GGS EGG HIGH PROTEIN
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E becomes one even color. GS EGGS EGGS
S 0-5g of Sriracha into a bowlEGuntil
GFat-Free
S
G
G
E
G
G
Mix
50g
of
Greek Yogurt, 25g ofG
Ketchup,
and
the
mixture
E
G
S
E
S
G
S
G
G
E
G
E
S
S EG
GS
GGS
E
G
G
E
G
S
E
S
G
GGS EGG
S
G
G
E
G
G
E
G
S
E
S
G
G
EGG
S ECHICKEN
EGG
S EGGS
GGTHE
S
E
G
G
COOKING
/ TURKEY BACONGGS EGGS
G
S
E
G
G
E
S
G
S
E
G
E
G
G
S
E
G
S
G
GGS removing.
S EGtheG pan on high-heat andEGcrisp
EGGS E
S Ebefore
Gonto
GGS EG
Lay 2 strips of Turkey
Bacon
both
sides
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
S
E
EGG
S
GS
GG
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
G Breast onto the high-heatEGpan
GS by searing one side until sear
GGS
Eappear,
SandEGcook
GStheEGChicken
is cooked,
slap
marks
S
EGGS EG Once the Bacon
G
G
E
G
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
G other side and slightly sear,Ethen
GS to get a beautiful even cook
S EGG
EtoGthe
GSthe chicken.
Gflipping
E
G
G
S
then
flip
keep
throughout
E
G
S
G
E
S
G
G
S
E
G
G
G
G
S
E
G
S
G
E
S
G
G
S
G spatula and making sure theEinsides
G by cutting through a fewS pieces
EGthe
S Ecooked
EGGentirely
S are
Check if the Chicken G
Breast
EGGS E
GSwith
GisGfully
E
G
G
E
G
S
S
G
G
E
G
G
E
G
S
E
S
G
S EG
EG
GS
GG
E
G
G
S
white.
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S EGGS
EGGS E
GS EGG
GGS EG
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
G EGG BASE
S EG
ETHE
GS
GG
E
G
G
S
E
G
COOKING
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
EGG amount of salt and pepper.
EGGS E Evenly pour 200g
GSdesired
ofG
Egg
Whites
and sprinkle
EGGSontoEGthe medium heat pan
GS EGGS
Gyour
E
G
S
E
S
G
S
G
E
G
G
E
G
S
E
S
G
S
G
G
EG
GS EG
GG
S Ethe egg mixture at the topEbecomes
E
G
Cook
until
solid.
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
EGGS
GS EGG
GGS EG
S EGGS
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
EG
GS E
GG
S E THE OMELETTE
E
G
S
G
ASSEMBLING
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
EG Bacon, then 1 cup of Spinach,
S EGG the
GSTurkey
EGGSaddE to half the base: TheGSChicken,
GTomato,
Once the egg base is fully
cooked,
then
the
Gthe
S EGGS
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
G
S
G
G but not least: our HighProteinBreakfastSauce.
Elast
GS E
GG
StheE Bell Pepper, 30g of Low-Fat
E
G
S
G
Avocado,
Cheese,
and
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
EGGS E
GGS EG
S EGGS
GS EGGS
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
G the fold.)
Eup
GGS
S E the omelette. (Try not toEGcryGSif you
GSthe empty egg base into the stuffing
E
Fold
over
to
complete
mess
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
G
G
S
E
G
E
G
S
EGGS
GGS EG
S EGGS
GS EGG
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
EG
GGS
SE
GS
E
S
PLATING
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
Plate, Garnish, Take a Sexy
Photo,
for
MAXIMUM
GAINS.
EGGS AESTHETIC
GGS EG
S EGGandS Tag Me @DamianTheFatass
GS EGG
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
E
GGS
S
GS
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
EGGS E
6 S EGGS
S EGGS
GS EGGS
GGS EGG
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
GGS
EGGS E
GS EGG
GGS EG
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
GGS EGGS E
S
G
G
EGGS E
GS EGG
GGS EG
E
G
S
E
S
G
EGG
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S EG
EGGS
GGS
S EGG
FULLY STUFFED OMELETTE
EGGS
GGS
S EGG
E
S
G
GGS EG
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
E
S
GS
EGG
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
EGGS E
S EGGS
GS EGG
GGS EGG
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
EGG
SE
GS
GG
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
EGGS E
S EGGS
GS EGG
S
EGGS EG
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
EGG
S
GUSL K I N G V E R.
GG
S
E
G
G
E
G
G
S
E
G
S
G
B
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
EGGS
S EGGS
GS EGG
S
EGGS EG
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S EG
EGG
GS
GGS
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S EGGS
EGGS E
GS EGG
GGS EG
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S EG
EG
GS
GG
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S EGGS
GS EGG
GGS EG
E
G
G
S EGGS E
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
G
SE
GS
G10min
E
G
G
S EG
E
G
S
G
E
S
G
G
S
E
G
G
Prep
Time
|
Cook
Time
15min
E
G
G
S
E
G
S
G
E
S
G
G
S
E
EGGS EG
GS EGG
GGS EGG
S EGGS
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
G
EG
GS E
GMACROS
SE
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
INGREDIENTS
S
G
G
S
E
G
G
EG
EGGS EHIGH PROTEINGBREAKFAST
GS EGG
GGS SAUCE:
S EGGS
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
REQUIRED:
G
G 1925
EG
GS E
GCal:
SE
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
GS EG
GS EGG
G
- S200g
S EGGS Fat-Free
GS EGGS Egg Whites
E
GreekGYogurt
-EG
125g
S
G
S
G
G
E
G
G
E
G
Protein:
200g
E
S
G
S
G
E
EG
GS
GG
S4 whole
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
Eggs
S
E
G
G
E
G
G
Carbs:
68g
EGGS E
GGS EG
S EGGSKetchup - 100g
GS EGGS
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
G
EFat:
Chicken
GGS
SE
GSBreast - 10oz
E
S
G
G
S
E
G
G
E
G
G
Sriracha
10-25g
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
95g
S
EGGS E
GGS EG
S EGGS
GS EGG
E
S
G
S
G
Turkey Bacon
- 5EG
strips
G
G
E
G
S
E
S
G
S
G
G
E
G
G
EG
GGS
SE
GS
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
EGGS EG
S EGGS
GS EGGS
GGS EGG SausageS- E70g
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
G
G
E
G
E
GGS
S
G Cheese - 150g
E
S
G
G
S
E
G
G
Low-Fat
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
EGGS E
S EGGS
GS EGGS
GGS EGG
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
EGG
SE
GS
GG
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
EGGS E
S EGGS
S
EGGS EG Tomato -GS1 whole
G
GGS EGG
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
E
EGG
S
GS
G - 2 cups
S
E
G
G
E
G
G
S
E
G
S
G
E
Spinach
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
EGGS
S EGGS
S
EGGS EG AvocadoG-S1 Ewhole
G
GGS EGG
E
G
G
E
G
S
E
S
G
S
G
G
G
G
E
G
E
S EG
EG
GS
GGS
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
Bell Pepper -E½
whole
S EGGS
EGGS E
GS EGG
GGS EG
E
G
G
E
G
S
E
S
G
S
G
G
G
G
E
G
S
E
S
G
S EG
EG
GS
GG
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S EGGS
EGGS E
GS EGG
GGS EG
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S EG
GS
GG
E
G
G
S EG
E
G
S
G
INSTRUCTIONS
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
EGGS EG
GS EGG
GGS EGG
S EGGS
PREP
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
G Salt, and Pepper. (or yourSfavorite
EPaprika,
GS E
GG
S E 10oz of Chicken BreastEand
E
G
S
G
Slice/Dice/Chop
season
with
seasoning.)
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
G
G
S
E
G
G
EGGS
GS EGG
GGS EG
S EGGS
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E Avocado into equal pieces.GS EGGS EG
GS E
GG
Slice
upG1S
whole
E
G
E
S
G
S
E
G
G
G
S
E
G
G
E
S
G
S
E
G
G
E
Slice up ½ of a Bell Pepper into
GGSpieces.
Eequal
GS EGG
GGS EG
S EGGS
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
SliceEup
S E Tomato into equal pieces.EGGS EGGS EG
GS EGGS
GGS EGG
S GG1 whole
E
G
G
E
S
G
S
E
G
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
GS
S EG
EGofGSEggEWhites together untilGthe
GS EGG
GisGeven.
E
G
E
S
G
S
G
G
Mix 4 whole
Eggs
&S
200g
consistency
E
G
G
E
G
S
E
GGS
S
G
E
S
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
S
GGon
EGGS E
GGS EG
S EOne
GS EGG
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
Heat two pans.
One
on
high
heat.
medium
heat.
S
G
G
E
G
G
S
EG
GGS
S Ewe ain’t wasting no caloriesEonGoil.)
Gnon-stick-spray
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
Slap
some
on
both
pans.
(you
already
know
E
G
S
EGGS
GGS EG
S EGGS
E
S
G
GGS EGG
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
E
GGS
S
GS BREAKFAST SAUCE
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
HIGH
PROTEIN
S
E
G
G
E
G
G
S
E
G
S until the mixture becomesEone
GS of Ketchup, and 10-25g of Sriracha
EGaGbowl
GGS E
Ecolor.
S into
GS EG100g
GGS EGG Mix 125g of Fat-Free
S
G
G
E
G
G
Greek
Yogurt,
even
E
G
S
S
G
S
G
G
E
G
G
E
G
S
EGG
SE
GS
GG
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
GG
EGGS E
S EGGS
GS EBACON
GGS EG
S
G
G
COOKING THE CHICKEN
/ETURKEY
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
EGG
S
GSon high-heat and crisp both sides
GGof Turkey Bacon & 70g of Sausage
S
E
G
G
E
G
G
Lay
5Sstrips
onto
the
pan
before
removing.
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
EGGS
S EGGS
GS EGG
S
EGGS EG
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S sear marks appear, then flipEtoGGS EGGS EGG
GG is cooked, slap the ChickenSBreast
Guntil
GtheGShigh-heat pan and cook by searing
Once
theEBacon
onto
one
side
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
G
S
G
G
G flipping to get a beautiful even
S Ekeep
the other side and slightly
sear,
cook
S EGG the chicken.
S EGGS
EGGS E
Gthroughout
GGthen
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
Check
if the
through
and making
sure
EGChicken Breast is fully cookedGSby Ecutting
GS the insides are entirely white.EGGS EGGS EG
GG a few pieces with the spatula
E
G
S
E
S
G
S
G
G
E
G
G
G
S
E
G
S
G
S EGGS
EGGS E
GS EGG
GGS EG
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
COOKING
THE
EGG
BASE
S EG
EG
GS
GG
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
pour the egg mixture onto
the
desired
EG heat pan and sprinkle your
EGGof salt and pepper.
S medium
EGGS E Evenly
EtheGGtop
GS EGGS
GGSamount
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
Cook until
the
egg
mixture
at
becomes
solid.
E
S
G
S
G
G
EG
GS EG
GG
SE
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
EGGS E
GS EGG
GGS EG
S EGGS
E
G
S
E
S
G
S
G
G
E
G
G
ASSEMBLING
THE
OMELETTE
E
G
S
E
S
G
S
G
G
EGChicken, then the Turkey Bacon,
GofGSpinach, the Tomato, the S EGGS EGGS E
SeggE base is fully cooked, add toEGhalf
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
Once
the
the
base:
The
then
2
cups
S
G
G
E
G
S Cheese, and last but notEleast:
GS EG
EofGGLow-Fat
GS EGG
GHighProteinBreakfastSauce.
S EGGS
E
G
S
E
S
G
S
G
G
Avocado, the Bell
Pepper,
150g
our
E
G
G
G
S
E
S
G
S
G
G
EG
GS E
GG
SE
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
GSstuffing to complete the omelette.
EGthe
GGtoScryE if you mess up the fold.)S EGGS EGGS EG
Enot
S into
GS EGGS Fold over theEempty
S
G
egg
base
(Try
G
G
E
G
E
S
S
G
G
G
G
EGG
GGS
SE
GS
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
EGGS E
GGS EG
S EGGS
GS EGG
E
PLATING
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
EG
GGS
S E for MAXIMUM AESTHETIC
GS Take a Sexy Photo, and TagEGMeG@DamianTheFatass
E
S
G
G
Plate,
Garnish,
GAINS.
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
S
E
G
G
G
S
EGGS E
GGS EG
S EGGS
GS EGG
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
E
GGS
S
GS
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
EGGS E
7 S EGGS
S EGGS
GS EGGS
GGS EGG
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
GGS
EGGS E
GS EGG
GGS EG
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
GGS EGGS E
S
G
G
EGGS E
GS EGG
GGS EG
E
G
S
E
S
G
EGG
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S EG
EGGS
GGS
S EGG
FULLY STUFFED OMELETTE
CLICK HERE TO WATCH
EGGS
GGS
S EGG
E
S
G
GGS EG
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
E
S
GS
EGG
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
EGGS E
S EGGS
GS EGG
GGS EGG
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
EGG
SE
GS
GG
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
EGGS E
S EGGS
GS EGG
S
EGGS EG
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
EGG
S
GUST T I N G V E R.
GG
S
E
G
G
E
G
G
S
E
G
S
G
C
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
EGGS
S EGGS
GS EGG
S
EGGS EG
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S EG
EGG
GS
GGS
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S EGGS
EGGS E
GS EGG
GGS EG
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S EG
EG
GS
GG
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S EGGS
GS EGG
GGS EG
E
G
G
S EGGS E
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
G | Cook Time 10min
SE
GS
G3min
E
G
G
S EG
E
G
S
G
E
S
G
G
S
E
G
G
Prep
Time
E
G
G
S
E
G
S
G
E
S
G
G
S
E
EGGS EG
GS EGG
GGS EGG
S EGGS
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
G
EG
GS E
GMACROS
SE
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
INGREDIENTS
S
G
G
S
E
G
G
EGGS E
GS EGG
GGS EG
S EGGS
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
REQUIRED:
G 410
EG
GS E
GCal:
SE
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
GS EGG
GGS EG
E
G
S EGGS E
GS EGGS Egg Whites
E
S
G
-S200g
S
G
G
E
G
G
E
G
Protein:
52g
E
S
G
S
G
G
E
EG
GS
GG
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
-GS
50g
EGGS
Carbs:
10g
EGGS E
GGS EG
GS EGGS Low-Fat Cheese
E
S
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
G
EFat:
GGS
GSBacon - 2 strips EGGS EGGS E
E
S
G
S
E
G
G
G
S
Turkey
E
G
G
E
S
G
S
E
G
G
G
18g
S
EGGS
EGGS E
GGS EG
S
GS EGG
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
Tortilla
EG
GGS
GSChips - 3 whole EGGS EGGS E
E
S
G
S
E
G
G
G
S
E
G
G
E
S
G
S
E
G
G
G
S
E
EGGS EG
S EGGS
GS EGGS
GGS EGG Lettuce S- 1EGcup
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
G
E
G
E
GGS
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
- ½ whole
EGGS E
S EGGS
GS EGGS
GGS EGG Bell Pepper
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
EGG
SE
GS
GG
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
EGGS E
S EGGS
GS EGG
S
EGGS EG
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
EGG
S
GS
GG
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
EGGS
S EGGS
GS EGG
S
EGGS EG
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S EG
EGG
GS
GGS
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S EGGS
EGGS E
GS EGG
GGS EG
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S EG
EG
GS
GG
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S EGGS
EGGS E
GS EGG
GGS EG
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S EG
GS
GG
E
G
G
S EG
E
G
S
G
INSTRUCTIONS
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
EGGS EG
GS EGG
GGS EGG
S EGGS
E
G
S
E
S
G
PREP
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
EG Lettuce
GS E
GG
SupELettuce until you getE1Gcup
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
Shred
of
shredded
S
E
G
S
EGGinto
GS EGG
GGS EG
S EGGS
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
Slice
up
½
of
a
Bell
Pepper
equal
pieces
EG
GS E
GG
SE
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
S E into small bite-sizeEpieces.
Crunch up 3 whole
Tortilla
EGGChips
GS EGG
GGS EG
S EGGS
E
G
S
E
S
G
S
G
G
E
G
G
G
S
E
S
G
S
G
G
EGGS EG
GS EGGS
GGS EGG
S EGGS E
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
EGput it into the microwave
GG
GS
GS E Cheese onto a baking
S Eminutes.
EofGLow-Fat
G2-3
GGSand
Evenly place
50g
sheet
for
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
GGS
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
EGGS E
GGS EG
S EGGS
GS EGG
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
Heat
one
EG
GGS
SE
GSon high heat.
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
GGSwasting no calories on
know
we
oil.)
EGGS EG
S Eain’t
GS EGonGSthe pan. (you already
GGS EGG Slap someSnon-stick-spray
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
E
GGS
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
EGGS
EGGS E
S EGGS
GSBACON
GGS EGG COOKINGSTHE
S
G
G
E
G
G
E
G
S
E
S
G
TURKEY
S
G
G
E
G
G
E
G
EGG
SE
GS
GG
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
S sides before removing.
Lay 2 strips of Turkey
Bacon
heat and
EGGboth
EGGS E
Scrisp
GS EGGonto the pan on high
GGS EG
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
EGG
S
GS
GG
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
EGGS
S EGGS
S
EGGS EG COOKINGGTHE
G
GGS EGG
EGG
BASE
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
GS 200g of Egg Whites onto
S EGG
EGthe pan heat to mediumGand
GSand sprinkle your desired
Gpour
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
Reduce
evenly
the
pan
E
G
G
S
E
G
S
G
E
S
G
S EGGS
EGGS E
GS EGG
GGS EG
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
amountEof
salt
and
pepper.
E
G
S
E
S
G
G
S EG
GS
GG
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
G top becomes solid. S EGGS EGG
Cook until the egg mixture
S EGGS
EGGS E
GGSatEthe
E
G
G
S
E
G
S
G
G
E
G
G
E
G
S
E
S
G
S EG
EG
GS
GG
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
EGGS E ASSEMBLING
EGGS EG
GS EGGS
GGS EGG
E
G
S
THE
OMELETTE
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
EGthe base: The Turkey GBacon,
GS EG
GG Cheese, the Lettuce,
S Eegg base is fully cooked,
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
Once
the
add
to
half
the
Crispy
E
S
G
G
S
E
G
EGGS Eup Tortilla Chips.GS EGGS EGGS EG
GS EGG
S EGGS
G
S
E
G
S
G
E
G
G
S
E
G
the Tomato,
and
the
crunched
S
G
EG
GS E
GG
SE
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
EGGS E
GS EGG
GGS EG
S EGGS
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
EGto complete the omelette.
GS E
GG
S Ethe empty egg base into
E
G
S
G
E
S
G
G
Fold
over
the
stuffing
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
GSthe fold.)
EGGS E
GGS EG
S EGup
GS EGGS (Try not toEcry
E
S
G
S
G
G
if you
mess
E
G
G
E
G
S
E
S
G
S
G
G
G
G
EG
GGS
SE
GS
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
EGGS E
GGS EG
S EGGS
GS EGG
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
PLATING
EG
GGS
SE
GS
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
GS and Tag Me @DamianTheFatass
Plate, Garnish, Take
aGSexy
GAINS.
EGGS Efor MAXIMUM AESTHETIC
GGS EG
S EGPhoto,
GS EGG
E
S
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
E
GGS
S
GS
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
EGGS E
9 S EGGS
S EGGS
GS EGGS
GGS EGG
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
GGS
EGGS E
GS EGG
GGS EG
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
GGS EGGS E
S
G
G
EGGS E
GS EGG
GGS EG
E
G
S
E
S
G
EGG
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S EG
EGGS
GGS
S EGG
CRUNCHILICIOUS OMELETTE
EGGS
GGS
S EGG
E
S
G
GGS EG
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
E
S
GS
EGG
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
EGGS E
S EGGS
GS EGG
GGS EGG
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
EGG
SE
GS
GG
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
EGGS E
S EGGS
GS EGG
S
EGGS EG
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
EGG
S
GUSL K I N G V E R.
GG
S
E
G
G
E
G
G
S
E
G
S
G
B
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
EGGS
S EGGS
GS EGG
S
EGGS EG
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S EG
EGG
GS
GGS
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S EGGS
EGGS E
GS EGG
GGS EG
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S EG
EG
GS
GG
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S EGGS
GS EGG
GGS EG
E
G
G
S EGGS E
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
G | Cook Time 10min
SE
GS
G3min
E
G
G
S EG
E
G
S
G
E
S
G
G
S
E
G
G
Prep
Time
E
G
G
S
E
G
S
G
E
S
G
G
S
E
EGGS EG
GS EGG
GGS EGG
S EGGS
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
G
EG
GS E
GMACROS
SE
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
INGREDIENTS
S
G
G
S
E
G
G
EGGS E
GS EGG
GGS EG
S EGGS
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
REQUIRED:
G 1145
EG
GS E
GCal:
SE
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
GS EGG
GGS EG
E
G
S EGGS E
GS EGGS Egg Whites
E
S
G
-S450g
S
G
G
E
G
G
E
G
Protein:
112g
E
S
G
S
G
G
E
EG
GS
GG
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
-GS
160g
EGGS
Carbs:
37g
EGGS E
GGS EG
GS EGGS Low-Fat Cheese
E
S
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
G
EFat:
GGS
GSBacon - 6 strips EGGS EGGS E
E
S
G
S
E
G
G
G
S
Turkey
E
G
G
E
S
G
S
E
G
G
G
61g
S
EGGS
EGGS E
GGS EG
S
GS EGG
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
Tortilla
EG
GGS
GSChips - 15 whole EGGS EGGS E
E
S
G
S
E
G
G
G
S
E
G
G
E
S
G
S
E
G
G
G
S
E
EGGS EG
S EGGS
GS EGGS
GGS EGG Lettuce S- 2EGcup
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
G
E
G
E
GGS
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
- 1 whole
EGGS E
S EGGS
GS EGGS
GGS EGG Bell Pepper
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
EGG
SE
GS
GG
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
EGGS E
S EGGS
GS EGG
S
EGGS EG
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
EGG
S
GS
GG
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
EGGS
S EGGS
GS EGG
S
EGGS EG
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S EG
EGG
GS
GGS
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S EGGS
EGGS E
GS EGG
GGS EG
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S EG
EG
GS
GG
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S EGGS
EGGS E
GS EGG
GGS EG
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S EG
GS
GG
E
G
G
S EG
E
G
S
G
INSTRUCTIONS
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
EGGS EG
GS EGG
GGS EGG
S EGGS
E
G
S
E
S
G
PREP
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
EG Lettuce
GS E
GG
SupELettuce until you getE2Gcups
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
Shred
of
shredded
S
E
G
EGGS
GS EGG
GGS EG
S EGGS
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
Slice
up
equal G
pieces
EG
GS E
GG
S1Ewhole Bell Pepper into
E
G
S
G
E
S
G
G
S
E
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
S E into small bite-size
Crunch up 15 whole
Tortilla
pieces.
EGGChips
GS EGG
GGS EG
S EGGS
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
EGGS EG
GS EGGS
GGS EGG
S EGGS E
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
G
EG put it into the microwave
S E Cheese onto a Ebaking
GS
S EGminutes.
GGLow-Fat
Eof
G2-3
GGS and
Evenly place
160g
sheet
for
E
G
S
E
S
G
S
G
G
E
G
G
G
S
E
GGS
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
EGGS E
GGS EG
S EGGS
GS EGG
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
EG
GGS
Heat
one
SE
GSon high heat.
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
GGSwasting no calories on
EGGS EG
know
we
oil.)
S Eain’t
GS EGonGSthe pan. (you already
GGS EGG Slap someSnon-stick-spray
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
E
GGS
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
EGGS
EGGS E
S EGGS
GSBACON
GGS EGG COOKINGSTHE
S
G
G
E
G
G
E
G
S
E
S
G
S
TURKEY
G
G
E
G
G
E
G
EGG
SE
GS
GG
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
S sides before removing.
Lay 6 strips of Turkey
heat and
EGGboth
S EGGonto the pan on high
EGGS E
Scrisp
GBacon
GGS EG
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
EGG
S
GS
GG
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
EGGS
S EGGS
S
EGGS EG COOKINGGTHE
G
GGS EGG
E
G
G
EGG
BASE
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
GS 450g of Egg Whites Eonto
S EGG
EGthe pan heat to mediumGand
GS and sprinkle your desired
Gpour
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
Reduce
evenly
the
pan
S
G
S
G
E
S
G
S EGGS
EGGS E
GS EGG
GGS EG
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
amount
of
salt
and
pepper.
E
S
G
S EG
EG
GS
GG
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
G top becomes solid. S EGGS EGG
Cook until the eggGmixture
S EGGS
EGGS E
GGSatEthe
E
G
G
S
E
S
G
G
E
G
G
E
G
S
E
S
G
S EG
EG
GS
GG
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
EGGS E ASSEMBLING
EGGS EG
GS EGGS
GGS EGG
E
G
S
E
S
G
THE
OMELETTE
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
EGthe base: The Turkey GBacon,
GS EG
GG Cheese, the Lettuce,
S Eegg base is fully cooked,
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
Once
the
add
to
half
the
Crispy
S
E
G
GS EG
EGGS E
GS EGG
G
S EGGS
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
the
Tomato,
Tortilla
Chips.
EG
GS E
GG
S E and the crunchedEup
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
EGGS
GS EGG
GGS EG
S EGGS
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
EGto complete the omelette.
GS E
GG
S Ethe empty egg base into
E
G
S
G
E
S
G
G
S
E
G
G
Fold
over
the
stuffing
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
GSthe fold.)
EGGS E
GGS EG
S EGup
GS EGGS (Try not toEcry
E
S
G
S
G
G
E
G
G
if
you
mess
E
G
S
E
S
G
S
G
G
G
G
EG
GGS
SE
GS
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
EGGS E
GGS EG
S EGGS
GS EGG
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
EG
GGS
PLATING
SE
GS
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
GS and Tag Me @DamianTheFatass
EGGS Efor MAXIMUM AESTHETIC
GGS EG
S EGPhoto,
GS EGG
E
Plate, Garnish,GTake
aGSexy
GAINS.
S
S
G
G
E
G
G
E
G
S
E
S
S
G
G
E
G
G
E
G
E
GGS
S
GS
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
EGGS E
10 S EGGS
S EGGS
GS EGGS
GGS EGG
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
GGS
EGGS E
GS EGG
GGS EG
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
GGS EGGS E
S
G
G
EGGS E
GS EGG
GGS EG
E
G
S
E
S
G
EGG
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S EG
EGGS
GGS
S EGG
CRUNCHILICIOUS OMELETTE
CLICK HERE TO WATCH
EGGS
GGS
S EGG
E
S
G
GGS EG
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
E
S
GS
EGG
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
EGGS E
S EGGS
GS EGG
GGS EGG
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
EGG
SE
GS
GG
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
EGGS E
S EGGS
GS EGG
S
EGGS EG
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
EGG
S
GUST T I N G V E R.
GG
S
E
G
G
E
G
G
S
E
G
S
G
C
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
EGGS
S EGGS
GS EGG
S
EGGS EG
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S EG
EGG
GS
GGS
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S EGGS
EGGS E
GS EGG
GGS EG
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S EG
EG
GS
GG
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S EGGS
GS EGG
GGS EG
E
G
G
S EGGS E
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
G
SE
GS
G15min
E
G
G
S EG
E
G
S
G
E
S
G
G
S
E
G
G
Prep
Time
|
Cook
Time
25min
E
G
G
S
E
G
S
G
E
S
G
G
S
E
EGGS EG
GS EGG
GGS EGG
S EGGS
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
G
EG
GS E
GMACROS
SE
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
INGREDIENTS
S
G
G
S
E
G
G
EGGS E
GS EGG
GGS EG
S EGGS
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
REQUIRED:
G 595
EG
GS E
GCal:
SE
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
GGS E
GS EGG
GGS EG
E
G
S- E8oz
GS EGGS Sweet/Reg
E
S
G
Potato
S
G
G
E
G
G
E
G
Protein:
69g
S
E
S
G
S
G
G
E
EG
GS
GG
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
Beef
Carbs:
55g
EGGS E
GGS EG
S EGG-S6oz
GS EGGS 95% LeanEGGround
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
G
G
EFat:
GGS
SE
GS
E
S
G
G
S
E
G
G
E
G
G
S
Eggs
Whites
200g
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
11g
S
EGGS
EGGS E
GGS EG
S
GS EGG
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
Turkey
EG
GGS
GSBacon - 2 strips EGGS EGGS E
E
S
G
S
E
G
G
G
S
E
G
G
E
S
G
S
E
G
G
G
S
E
EGGS
GGS EG
S EGGS
E
S
G
GGS EGG Green Onion
S
G
G
1
whole
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
E
GGS
S
GS
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
EGGS E
S EGGS
GS EGGS
GGS EGG Onion - ¼S whole
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
EGG
SE
GS
GG - ½ whole
S
E
G
G
E
G
G
S
E
G
S
G
E
Bell
Pepper
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
EGGS E
S EGGS
GS EGG
S
EGGS EG
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
EGG
S
GS
GG
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
EGGS
S EGGS
GS EGG
S
EGGS EG
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S EG
EGG
GS
GGS
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S EGGS
EGGS E
GS EGG
GGS EG
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S EG
EG
GS
GG
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S EGGS
EGGS E
GS EGG
GGS EG
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S EG
GS
GG
E
G
G
S EG
E
G
S
G
INSTRUCTIONS
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
EGGS EG
GS EGG
GGS EGG
S EGGS
E
G
S
PREP
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
G a bag of pre-chopped orSpre-shredded
Egrab
GGpotatoes and measure outS EGGS EGGS E
S E up 8oz of Sweet/Regular
E
S
G
S
G
G
E
G
G
Either
chop
Potatoes
or
E
G
S
E
S
G
G
G
E
G
G
EGGS E
GS EGG
GGS EG
S EGGS
E
G
S
E
S
G
S
G
G
8oz.
E
G
G
E
G
S
E
S
G
S
G
G
EG
GS E
GG
SE
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
S EPepper.
EGGSBeef
GS EGG
GGand
S EGGS
E
G
SGround
E
S
G
S
G
G
E
G
G
Season 6ozEof
95%
Lean
with your desired
amount
of
Salt
E
G
S
E
S
G
S
G
G
EGGS EG
GS EGGS
GGS EGG
S EGGS
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
SE
GS
EGGOnion
GS EGG
GGS EG
E
G
S
E
S
G
Slice upG1S
whole
Green
S
G
G
E
G
G
E
G
E
GGS
S
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
Dice up ¼ of an Onion
EGGS
EGGS E
GGS EG
Sinto
GS EGG
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
Slice E
up
½
of
a
Bell
Pepper
equal
pieces
G
EG
GGS
SE
GS
E
S
G
G
S
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
S bits
of Turkey
EGGinto
EGGS
GGS EG
SBacon
E
S
G
GGS EGG Slice up 2 strips
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
E
GGS
S
GS
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
GGS
EGGS E
S EGGS
GS Eheat.
GGS EGG Heat one potS onEGmedium-high
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
G
E
G
EGG
SE
GSknow we ain’t wasting no calories
GGnon-stick-spray on the pot.
Slap
some
(you
already
on
oil.)
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
EGGS E
S EGGS
GS EGG
GGS EG
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
EGG
S
GS
GG
S
E
G
G
E
EASY
COOK
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
GG and Green Onions intoSaEpot
GGSstirring on medium-highSuntil
S EWhites
EGGSis
S Ekeep
GEgg
S
EGGS EG Toss everything
G
G
except
the
and
everything
E
G
G
G
S
E
G
G
G
E
G
G
E
G
S
E
S EGG
EGG
GS
GGS
E
G
G
S
E
G
S
G
cooked.
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
GS EGwhen the bacon is cooked.
S EGGS
EGGS E
GS EGG
Gcooked
E
G
G
Everything else should
be
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
G of the Mash and cover withEGa GlidSuntil
EGof Egg Whites and the Green
GtheS eggs are cooked through.EGGS EGGS EG
Gtop
E
G
S
E
S
G
G
G
E
G
Add
200g
Onions
on
E
S
S
G
S
G
G
S EGGS
EGGS E
GS EGG
GGS EG
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S EG
EG
GS
GG
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
MORE
DELICIOUS
COOK
E
G
S
G
E
S
G
G
EG
EGGS E Start with crisping
EGGofSthe
GS EGGS
GGS EGG
E
G
S
E
S
G
S
G
G
E
G
G
both
sides
bacon
in
the
bottom
of
the
pot.
E
G
S
E
S
G
S
G
G
E and potatoes onto the bacon
EGchopping with your spatula
GS EG
GG
Sbeef
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
Add
the
and
keep
until
fully
cooked.
S
E
G
G
EG
GS half
GGS E Bell Peppers and cover
Echopped
GS EGG
Guntil
S EGGS
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
Add theSdiced
Onions
and
with
a
lid
cooked.
E
S
G
S
G
G
E
EG
GS E
GG
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E and Green Onions on the
Remove the lid and add theEEgg
top.GGS EG
GGSWhites
GS EGG
S EGGS
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
Cover
with
the
lid
again
until
the
Egg
Whites
are
fully
cooked.
EG
GS E
GG
SE
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
EGGS E
GGS EG
GS EGGS PLATING EGGS EGGS EGGS
E
S
S
G
G
G
E
G
E
S
S
G
G
G
EG
GGS
SE
GS
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
GGS Alpha-ness.
Eat straight out of theG
pot
EGGS E
GGS EG
SforEmaximum
GS EGG
E
S
G
S
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
EGGAINS.
GGS
SE
GS Take a Sexy Photo, andEGTag
Plate,
Garnish,
Me
@DamianTheFatass
for MAXIMUM AESTHETIC
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
G
S
EGGS E
GGS EG
S EGGS
GS EGG
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
E
GGS
S
GS
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
EGGS E
12 S EGGS
S EGGS
GS EGGS
GGS EGG
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
GGS
EGGS E
GS EGG
GGS EG
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
GGS EGGS E
S
G
G
EGGS E
GS EGG
GGS EG
E
G
S
E
S
G
EGG
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S EG
EGGS
GGS
S EGG
MONSTER MASH BREAKFAST
EGGS
GGS
S EGG
E
S
G
GGS EG
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
E
S
GS
EGG
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
EGGS E
S EGGS
GS EGG
GGS EGG
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
EGG
SE
GS
GG
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
EGGS E
S EGGS
GS EGG
S
EGGS EG
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
EGG
S
GUSL K I N G V E R.
GG
S
E
G
G
E
G
G
S
E
G
S
G
B
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
EGGS
S EGGS
GS EGG
S
EGGS EG
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S EG
EGG
GS
GGS
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S EGGS
EGGS E
GS EGG
GGS EG
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S EG
EG
GS
GG
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S EGGS
GS EGG
GGS EG
E
G
G
S EGGS E
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
G
SE
GS
G15min
E
G
G
S EG
E
G
S
G
E
S
G
G
S
E
G
G
Prep
Time
|
Cook
Time
25min
E
G
G
S
E
G
S
G
E
S
G
G
S
E
EGGS EG
GS EGG
GGS EGG
S EGGS
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
G
EG
GS E
GMACROS
SE
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
INGREDIENTS
S
G
G
S
E
G
G
EGGS E
GS EGG
GGS EG
S EGGS
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
REQUIRED:
G 1575
EG
GS E
GCal:
SE
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
GGS E
GS EGG
GGS EG
E
G
S- E16oz
GS EGGS Sweet/Reg
E
S
G
Potato
S
G
G
E
G
G
E
G
Protein:
120g
S
E
S
G
S
G
G
E
EG
GS
GG
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
EGG-S12oz
Carbs:
107g
EGGS E
GGS EG
SBeef
GS EGGS 90% LeanEGGround
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
G
G
EFat:
GGS
SE
G5S whole
E
S
G
G
S
E
G
G
E
G
G
S
Eggs
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
74g
S
EGGS
EGGS E
GGS EG
S
GS EGG
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
Bacon
EG
GGS
SE
G-S5 strips
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
EGGS
GGS EG
S EGGS
E
S
G
GGS EGG Green Onion
S
G
G
2
whole
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
E
GGS
S
GS
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
EGGS E
S EGGS
GS EGGS
GGS EGG Onion - ½S Ewhole
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
G
G
E
G
EGG
SE
GS
GG - 1 whole
S
E
G
G
E
G
G
S
E
G
S
G
E
Bell
Pepper
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
EGGS E
S EGGS
GS EGG
S
EGGS EG
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
EGG
S
GS
GG
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
EGGS
S EGGS
GS EGG
S
EGGS EG
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S EG
EGG
GS
GGS
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S EGGS
EGGS E
GS EGG
GGS EG
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S EG
EG
GS
GG
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S EGGS
EGGS E
GS EGG
GGS EG
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S EG
GS
GG
E
G
G
S EG
E
G
S
G
INSTRUCTIONS
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
EGGS EG
GS EGG
GGS EGG
S EGGS
E
G
S
PREP
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
G a bag of pre-chopped orSpre-shredded
Egrab
GS E
GG potatoes and measure out
S E up 16oz of Sweet/Regular
E
G
S
G
E
S
G
G
S
E
G
G
Either
chop
Potatoes
or
E
G
G
S
E
G
S
G
E
G
G
S
E
G
G
EGGS E
GS EGG
GGS EG
S EGGS
E
G
S
E
S
G
S
G
G
8oz.
E
G
G
E
G
S
E
S
G
S
G
G
EG
GS E
GG
SE
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
EGGS Beef
GS EGG
GGSandEGPepper.
S EGGS
E
G
S
E
S
G
S
G
G
E
G
G
Season 12oz
of
90%
Lean
Ground
with
your
desired
amount
of
Salt
E
G
S
E
S
G
S
G
G
EGGS EG
GS EGGS
GGS EGG
S EGGS E
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
SE
GS
EGGOnions
GS EGG
GGS EG
E
G
S
E
S
G
Slice upG2Swhole
Green
S
G
G
E
G
G
E
G
E
GGS
S
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
Dice up ½ of an Onion
GGS
EGGS E
GGS EG
S Einto
GS EGG
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
Slice E
up
1
whole
Bell
Pepper
equal
pieces
G
EG
GGS
SE
GS
E
S
G
G
S
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
of BaconGinto
GGS
EGGS
GGS EG
S Ebits
E
S
GGS EGG Slice up 5 strips
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
E
GGS
S
GS
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
GGS
EGGS E
S EGGS
GS Eheat.
GGS EGG Heat one potS onEGmedium-high
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
G
E
G
EGG
SE
GSknow we ain’t wasting no calories
GGnon-stick-spray on the pot.
Slap
some
(you
already
on
oil.)
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
EGGS E
S EGGS
GS EGG
GGS EG
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
EGG
S
GS
GG
S
E
G
G
E
EASY
COOK
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
GG and Green Onions intoSaEpot
GGSstirring on medium-highSuntil
S EWhites
EGGSis
S Ekeep
GEgg
S
EGGS EG Toss everything
G
G
except
the
and
everything
E
G
G
G
S
E
G
G
G
E
G
G
E
G
S
E
S EGG
EGG
GS
GGS
E
G
G
S
E
G
S
G
cooked.
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
GS EGwhen the bacon is cooked.
S EGGS
EGGS E
GS EGG
Gcooked
E
G
G
Everything else should
be
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
G Mash and cover with a lid Euntil
S EG
EG Eggs and the Green Onions
GSare cooked through.
Gthe
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
Add
5
whole
on
top
of
the
eggs
E
G
G
S
G
S
G
E
S
G
G
S EGGS
EGGS E
GS EGG
GGS EG
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S EG
EG
GS
GG
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
MORE
DELICIOUS
COOK
E
G
S
G
E
S
G
G
EG
EGGS E Start with crisping
EGGofSthe
GS EGGS
GGS EGG
E
G
S
E
S
G
S
G
G
E
G
G
both
sides
bacon
in
the
bottom
of
the
pot.
E
G
S
E
S
G
S
G
G
E and potatoes onto the bacon
EGchopping with your spatula
GS EG
GG
Sbeef
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
Add
the
and
keep
until
fully
cooked.
S
E
G
G
EG
GS half
GGS E Bell Peppers and cover
Echopped
GS EGG
Guntil
S EGGS
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
Add theSdiced
Onions
and
with
a
lid
cooked.
E
S
G
S
G
G
E
EG
GS E
GG
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E and Green Onions on the
Remove the lid and add theEEgg
top.GGS EG
GGSWhites
GS EGG
S EGGS
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
Cover
with
the
lid
again
until
the
Egg
Whites
are
fully
cooked.
EG
GS E
GG
SE
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
EGGS E
GGS EG
GS EGGS PLATING EGGS EGGS EGGS
E
S
S
G
G
G
E
G
E
S
S
G
G
G
EG
GGS
SE
GS
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
GGS Alpha-ness.
Eat straight out of theG
pot
EGGS E
GGS EG
SforEmaximum
GS EGG
E
S
G
S
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
EGGAINS.
GGS
SE
GS Take a Sexy Photo, andEGTag
Plate,
Garnish,
Me
@DamianTheFatass
for MAXIMUM AESTHETIC
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
G
S
EGGS E
GGS EG
S EGGS
GS EGG
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
E
GGS
S
GS
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
EGGS E
13 S EGGS
S EGGS
GS EGGS
GGS EGG
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
GGS
EGGS E
GS EGG
GGS EG
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
GGS EGGS E
S
G
G
EGGS E
GS EGG
GGS EG
E
G
S
E
S
G
EGG
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S EG
EGGS
GGS
S EGG
MONSTER MASH BREAKFAST
CLICK HERE TO WATCH
EGGS
GGS
S EGG
E
S
G
GGS EG
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
E
S
GS
EGG
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
EGGS E
S EGGS
GS EGG
GGS EGG
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
EGG
SE
GS
GG
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
EGGS E
S EGGS
GS EGG
S
EGGS EG
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
EGG
S
GUST T I N G V E R.
GG
S
E
G
G
E
G
G
S
E
G
S
G
C
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
EGGS
S EGGS
GS EGG
S
EGGS EG
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S EG
EGG
GS
GGS
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S EGGS
EGGS E
GS EGG
GGS EG
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S EG
EG
GS
GG
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S EGGS
GS EGG
GGS EG
E
G
G
S EGGS E
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
SE
GS
GG2min | Cook Time 5min
E
G
G
S EG
E
G
S
G
E
S
G
G
S
E
G
G
Prep
Time
E
G
G
S
E
G
S
G
E
S
G
G
S
E
EGGS EG
GS EGG
GGS EGG
S EGGS
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
G
EG
GS E
GMACROS
SE
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
INGREDIENTS
S
G
G
S
E
G
G
EGGS E
GS EGG
GGS EG
S EGGS
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
REQUIRED:
G 330
EG
GS E
GCal:
SE
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
GS EGG
GGS EG
E
G
S EGGS E
GS EGGS Egg Whites
E
S
G
-S250g
S
G
G
E
G
G
E
G
Protein:
50g
E
S
G
S
G
G
E
EG
GS
GG
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
Carbs:
10g
EGGS E
GGS EG
S EGGS
GS EGGS Ham - 4 slices
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
G
EFat:
GGS
GS Cheese - 30g EGGS EGGS E
E
S
G
S
E
G
G
G
S
Low-Fat
E
G
G
E
S
G
S
E
G
G
G
10g
S
EGGS
EGGS E
GGS EG
S
GS EGG
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
Spinach
EG
GGS
SE
GS - 3 cups
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
EGGS
GGS EG
S EGGS
E
S
G
GGS EGG
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
E
GGS
S
GS
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
EGGS E
S EGGS
GS EGGS
GGS EGG
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
EGG
SE
GS
GG
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
EGGS E
S EGGS
GS EGG
S
EGGS EG
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
EGG
S
GS
GG
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
EGGS
S EGGS
GS EGG
S
EGGS EG
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S EG
EGG
GS
GGS
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S EGGS
EGGS E
GS EGG
GGS EG
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S EG
EG
GS
GG
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S EGGS
EGGS E
GS EGG
GGS EG
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S EG
GS
GG
E
G
G
S EG
E
G
S
G
INSTRUCTIONS
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
EGGS EG
GS EGG
GGS EGG
S EGGS
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
PREP
E
S
G
S
G
G
EG
GS E
GG
SE
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
EGGS E in warm water
GS EGG
GGS EG then chop very
S EGGS
E
G
SSpinach
E
S
G
Soak 3Ecups
of
until
soggy,
finely.
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
EG
GS E
GG
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
EGGS E
GS EGG
GGS EG
S EGGS
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
S E pan on medium
EGGS EG
GS EGGS
GGS EGG
S EGGone
E
G
S
G
E
S
G
G
S
E
G
G
Heat
heat.
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
GS
EGGS E
GS EGG
GGS EG
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
GGS
S
G
E
S
G
G
S
E
G
G
E
G
Slap
some
non-stick-spray
on
the
pan.
(you
already
know
we
ain’t
wasting
no
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
EGGS E
GGS EG
S EGGS
GS EGG
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
calories
EG
GGS
SE
GS on oil.)
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
EGGS
GGS EG
S EGGS
E
S
G
GGS EGG
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
E
GGS
S
GS
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
EGGS E
S EGGS
GS EGGS
GGS EGG MAKING
THE
EGGS
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
EGG
SE
GS
GG
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
G Whites & chopped
Combine the S250g
EGEgg
EGGS by mixing Gthoroughly
EGGSand
S Spinach
GSof
GGS EG
S
G
G
E
G
G
E
G
E
S
G
S
G
G
E
G
E
G
S
E
S pan and sprinkling
EGG
S desired amount Eof
Gheat
GGpouring onto theSmedium
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
evenly
your
E
G
G
S
E
G
G
EGGS
S EGGS
GS EGG
S
EGGS EG
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S EGG
EGG pepper.
GS
GGS
E
G
G
S
salt
and
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
EGG
S EGGS
EGGS E
GSbecomes
GGS EG
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
Cook
until
the
Egg/Spinach
mixture
at
the
top
solid.
S
G
S EG
EG
GS
GG
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S EGGS
EGGS E
GS EGG
GGS EG
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S EG
EG
GS
GG
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S EG
EGGS E ASSEMBLING
THE
EGGOMELETTE
GS EGGS
GGS EGG
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
EG
GS EG
GG
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
Lay 4 slices of your
Ham & 30g ofELow-Fat
oneEGside
E
GG
EGGSfavorite
GS Eof
GGS EG Cheese onto
S EGGS
S
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
EG an omelette. GS EGGS EGG
GS E
SE
G
S
G
E
G
G
S
E
G
E
G
the
Egg/Spinach
base
and
fold
into
S
G
S
G
E
G
G
S
E
G
EGGS E
GS EGG
GGS EG
S EGGS
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
EG
GS E
GG
SE
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
EGGS E
GGS EG
S EGGS
GS EGGS PLATING
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
EG
GGS
SE
GS
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
EGGS E
GGS EG
S EGGaSSexy Photo EofGGYour
GS EGG
E
S
G
Plate, Garnish,
Take
Masterpiece,
and
S
G
G
E
G
G
E
G
S
E
S
G
S
G
E
G
EG
GGS
S
GS
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
Tag Me @DamianTheFatass
for MAXIMUM
AESTHETIC
GAINS. EGGS EGGS EG
EGGS E
S EGGS
GS EGG
S
G
G
G
E
G
E
S
S
G
G
G
E
G
E
EGGS
GGS
S
GS
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
EGGS E
15 S EGGS
S EGGS
GS EGGS
GGS EGG
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
GGS
EGGS E
GS EGG
GGS EG
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
GGS EGGS E
S
G
G
EGGS E
GS EGG
GGS EG
E
G
S
E
S
G
EGG
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S EG
EGGS
GGS
S EGG
GREEN EGGS & HAM
EGGS
GGS
S EGG
E
S
G
GGS EG
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
E
S
GS
EGG
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
EGGS E
S EGGS
GS EGG
GGS EGG
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
EGG
SE
GS
GG
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
EGGS E
S EGGS
GS EGG
S
EGGS EG
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
EGG
S
GUSL K I N G V E R.
GG
S
E
G
G
E
G
G
S
E
G
S
G
B
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
EGGS
S EGGS
GS EGG
S
EGGS EG
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S EG
EGG
GS
GGS
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S EGGS
EGGS E
GS EGG
GGS EG
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S EG
EG
GS
GG
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S EGGS
GS EGG
GGS EG
E
G
G
S EGGS E
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
SE
GS
GG2min | Cook Time 5min
E
G
G
S EG
E
G
S
G
E
S
G
G
S
E
G
G
Prep
Time
E
G
G
S
E
G
S
G
E
S
G
G
S
E
EGGS EG
GS EGG
GGS EGG
S EGGS
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
G
EG
GS E
GMACROS
SE
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
INGREDIENTS
S
G
G
S
E
G
G
EGGS E
GS EGG
GGS EG
S EGGS
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
REQUIRED:
G 1020
EG
GS E
GCal:
SE
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
GS EGG
GGS EG
E
G
S EGGS E
GS EGGS Egg Whites
E
S
G
-S400g
S
G
G
E
G
G
E
G
Protein:
105g
E
S
G
S
G
G
E
EG
GS
GG
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
Carbs:
15g
EGGS E
GGS EG
S EGGS
GS EGGS Ham - 4 slices
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
G
EFat:
GGS
SE
GS- 100g
E
S
G
G
S
E
G
G
E
G
G
S
Cheese
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
60g
S
EGGS
EGGS E
GGS EG
S
GS EGG
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
Spinach
EG
GGS
SE
GS - 5 cups
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
EGGS EG
S EGGS
GS EGGS
GGS EGG Bacon - S5 Estrips
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
G
G
E
G
E
GGS
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
EGGS E
S EGGS
GS EGGS
GGS EGG
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
EGG
SE
GS
GG
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
EGGS E
S EGGS
GS EGG
S
EGGS EG
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
EGG
S
GS
GG
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
EGGS
S EGGS
GS EGG
S
EGGS EG
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S EG
EGG
GS
GGS
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S EGGS
EGGS E
GS EGG
GGS EG
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S EG
EG
GS
GG
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S EGGS
EGGS E
GS EGG
GGS EG
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S EG
GS
GG
E
G
G
S EG
E
G
S
G
INSTRUCTIONS
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
S EG
GS EGG
GGS EGG
S EGGS
E
G
E
S
S
G
PREP EGGS EGGS EGG
G
G
E
G
E
S
S
G
EG
GS E
GG
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E water until soggy,Gthen
Soak 5 cups of Spinach
GS EGvery finely.
EGGinSwarm
GS EGG
Gchop
S EGGS
E
G
S
E
S
G
S
G
E
G
G
E
G
S
E
S
G
S
G
G
EG
GS E
GG
SE
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
SE
GS EGG
GGS EG
S EGGS
E
G
S EGGheat.
E
S
G
S
G
Heat one Epan
onEG
medium
G
G
E
G
S
E
S
G
S
G
G
S EGalready know we Eain’t
GS non-stick-spray onEGthe
EGG(you
GGS EnoGGcalories on oil.)S EGGS EGGS EGGS
S EGsome
E
S
G
S
G
G
E
G
G
S
Slap
pan.
wasting
S
G
S
G
G
E
G
G
GS
EGGS E
GS EGG
GGS EG
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
GGS
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
EGGS E
GGS EG
S EGGS
GS EGG
E
S
G
S
G
G
FRYING THE
BACON
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
EG
GGS
S your
GSpan on high heat. LayEG5Gstrips
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
S
E
G
G
G
S
Heat
one
of
favorite
Bacon
onto
the
pan
and
cook
until
both
E
EGGS
GGS EG
S EGGS
E
S
G
GGS EGG
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S bacon are crispy; remove
E oil in the pan and GS EGGS EGGS
Sbacon, and keep natural
sides
ofGthe
the
juicy
bacon
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S EG
GS
GGS
E
G
G
E
G
S
E
S
G
GGS EGG reduce theS pan
S
G
G
heat
to
medium.
E
G
G
E
G
S
E
S
G
EGG
S EGGS
GS EGG
GG EG
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
EGGS E
S EGGS
GS EGG
GGS EG
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
EGG
MAKING
S
GS
GGTHE EGGS
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
GG
EGGS thoroughly and evenly
S EWhites
EGGSonto
S mixing
S
EGGS EG CombineGthe
G
GGEgg
400g
of
& chopped Spinach
by
pouring
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
GS
S EGG
EG heat pan and sprinkling
GS
Gdesired
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
the
medium
your
amount
of
salt
and
pepper.
E
G
S
G
E
S
G
G
GS EG
S EGGS
EGGS E
GS EGG
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
Cook
until
at
the
G becomes solid. EGGS EGGS
S EG
EG the Egg/Spinach mixture
Gtop
E
G
S
G
S
G
E
G
G
S
E
G
E
G
S
G
S
G
E
S
G
G
S EGGS
EGGS E
GS EGG
GGS EG
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S EG
EG THE OMELETTEGS EGGS EGG
GS
G
G
S
E
G
G
E
S
G
S
E
G
G
G
S
E
ASSEMBLING
G
G
E
S
G
EGG
EGGS
EGGS E
EGGS EGHam & 100g ofGCheese
GS and
GGSone
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
Lay
4
slices
of
your
favorite
onto
side
of
the
Egg/Spinach
base
fold
S
G
EG
GS EG
GG
SE
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
into an omelette.
EGGS E
GS EGG
GGS EG
S EGGS
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
EG
GS E
GG
SE
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
EGGS E
GS EGG
GGS EG
S EGGS
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
PLATING
S
G
G
EG
GS E
GG
SE
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
GGSPhoto of Your Masterpiece,
GGS E
Take
Eand
GGS EG
Sa ESexy
GS EGGS Plate, Garnish,
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
GGS
S EAESTHETIC GAINS.EGGS EGGS EG
GS@DamianTheFatass for
E
G
G
S
E
G
E
G
S
G
Tag
Me
MAXIMUM
S
G
E
G
G
S
E
G
E
G
S
EGGS
GGS EG
S EGGS
GS EGG
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
EG
GGS
SE
GS
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
EGGS E
GGS EG
S EGGS
GS EGG
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
E
GGS
S
GS
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
EGGS E
16 S EGGS
S EGGS
GS EGGS
GGS EGG
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
GGS
EGGS E
GS EGG
GGS EG
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
GGS EGGS E
S
G
G
EGGS E
GS EGG
GGS EG
E
G
S
E
S
G
EGG
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S EG
EGGS
GGS
S EGG
GREEN EGGS & HAM
CLICK HERE TO WATCH
EGGS
GGS
S EGG
E
S
G
GGS EG
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
E
S
GS
EGG
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
EGGS E
S EGGS
GS EGG
GGS EGG
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
EGG
SE
GS
GG
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
EGGS E
S EGGS
GS EGG
S
EGGS EG
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
EGG
S
GUST T I N G V E R.
GG
S
E
G
G
E
G
G
S
E
G
S
G
C
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
EGGS
S EGGS
GS EGG
S
EGGS EG
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S EG
EGG
GS
GGS
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S EGGS
EGGS E
GS EGG
GGS EG
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S EG
EG
GS
GG
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S EGGS
GS EGG
GGS EG
E
G
G
S EGGS E
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
G | Cook Time 10min
SE
GS
G2min
E
G
G
S EG
E
G
S
G
E
S
G
G
S
E
G
G
Prep
Time
E
G
G
S
E
G
S
G
E
S
G
G
S
E
EGGS EG
GS EGG
GGS EGG
S EGGS
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
G
EG
GS E
GMACROS
SE
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
INGREDIENTS
S
G
G
S
E
G
G
EGGS E
GS EGG
GGS EG
S EGGS
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
REQUIRED:
G 350
EG
GS E
GCal:
SE
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
GS EGG
GGS EG
E
G
S EGGS E
GS EGGS Egg Whites
E
S
G
-S200g
S
G
G
E
G
G
E
G
Protein:
67g
E
S
G
S
G
G
E
EG
GS
GG
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
-G6oz
Carbs:
2g
EGGS E
GGS EG
S EGGS
GS EGGS Chicken Breast
E
S
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
G
EFat:
GGS
SE
GS White Cheese - 30g
E
S
G
G
S
E
G
G
E
G
G
S
Low-Fat
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
8g
S
EGGS E
GGS EG
S EGGS
GS EGG
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
EG
GGS
SE
GS
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
EGGS
GGS EG
S EGGS
E
S
G
GGS EGG
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
E
GGS
S
GS
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
EGGS E
S EGGS
GS EGGS
GGS EGG
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
EGG
SE
GS
GG
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
EGGS E
S EGGS
GS EGG
S
EGGS EG
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
EGG
S
GS
GG
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
EGGS
S EGGS
GS EGG
S
EGGS EG
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S EG
EGG
GS
GGS
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S EGGS
EGGS E
GS EGG
GGS EG
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S EG
EG
GS
GG
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S EGGS
EGGS E
GS EGG
GGS EG
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S EG
GS
GG
E
G
G
S EG
E
G
S
G
INSTRUCTIONS
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
EGGS EG
GS EGG
GGS EGG
S EGGS
E
G
S
E
S
G
PREP
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
G with Paprika, Salt, Sand
Eseason
GS E
GG
SE
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
G
G
Slice/Dice/Chop
6oz
of
Chicken
Breast
and
Pepper.
S
E
G
G
EGGS E
GS EGG
GGS EG
S EGGS
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
(orEyour
favorite
seasoning.)
EG
GS E
GG
SE
E
G
S
G
E
S
G
G
S
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
EGGS E
GS EGG
GGS EG
S EGGS
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E pans. One on high heat.
EG heat.
GStwo
Heat
One
EGGonS medium
GS EGGS
GGS EGG
S EGup
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
G ain’t wasting no calories
GS
S EGG
GS Ewe
EGGS E on both pans. (you
Goil.)
Gknow
Slap some E
non-stick-spray
already
on
E
G
S
E
S
G
S
G
G
G
G
E
G
S
E
GGS
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
EGGS E
GGS EG
S EGGS
GS EGG
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
MAKING
EG
GGS
SE
GSTHE EGGS
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
S EG
GS your desired amount
EGGS into the medium heat
EGsprinkle
GGand
S Whites
200g
of
Egg
pan
and
of
salt
E
S
G
GGS EGG Evenly pour
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
E
GGS
S
GS
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
pepper
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
EGGS E
S EGGS
GS EatGGthe
GGS EGG Cook untilStheEGegg
S
G
G
E
G
G
E
G
S
E
S
G
mixture
top
becomes
solid.
S
G
G
G
E
G
EGG
SE
GS
GG
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
EGGS E
S EGGS
GS EGG
GGS EG
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
EGG
S
GS
GGTHE CHICKEN
COOKING
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S side until sear marksEappear
S EGaGhigh-heat pan andEGcook
EGGS
S EGGone
Gonto
S
EGGS EG Slap the Chicken
G
G
Breast
by
searing
E
G
G
E
G
S
S
G
S
G
G
E
G
G
S
E
S a beautiful even
GS again. Then keep flipping
GG to the other side and
S EGG
Eflipping
Gget
Gsearing
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
before
slightly
to
E
G
G
S
E
G
S
G
E
S
G
G
S EGGS
EGGS E
GS EGG
GGS EG
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
cook throughout
the
chicken.
E
G
S
E
S
G
S EG
EG
GS
GG
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
GGpieces with the spatulaS and
Check if the Chicken Breast
through
making
S EGGS
EGGS E
GSa Efew
GGS isEGfully cooked by cutting
E
G
G
E
G
S
E
S
G
G
G
E
G
G
E
G
S
E
S
G
G
S EG
Einsides
GS
GG
E
G
G
S
sure
the
are fully white.
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
EGGS E
EGGS EG
GS EGGS
GGS EGG
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
GS EG
GG
S E THE OMELETTEEGGS EGGS EG
E
G
G
E
S
G
S
E
G
G
G
S
E
G
G
ASSEMBLING
E
S
G
S
E
G
EG
GSChicken
EGGS Breast are fully cooked,
GS EGG
Gthe
S EGGS
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
OnceGEgg
Whites
and
Chicken
pour
Breast
onto
half
of
the
Egg
S
G
G
EG
GS E
GG
SE
E
G
S
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
EG
S E White Cheese EonGGtop
White base and addG30g
ofGthe
Breast and fold into
an
GS Chicken
EGofGLow-Fat
GS EGG
S EGGS
E
G
S
E
S
S
G
E
G
G
S
E
S
G
S
G
G
EG
GS E
GG
SE
E
G
S
G
E
S
G
G
omelette.
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
EGGS E
GGS EG
S EGGS
GS EGGS
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
EG
GGS
SE
GS
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
PLATING
E
G
G
S
S
EGGS E
GGS EG
S EGGPhoto
GS EGG
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
Plate,
Garnish,
Take
a
Sexy
of
Your
Masterpiece,
and
EG
GGS
SE
GS
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
Tag Me @DamianTheFatass
GAINS.
EGGS E
GGS EG
S EGGforS MAXIMUM AESTHETIC
GS EGG
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
E
GGS
S
GS
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
EGGS E
18 S EGGS
S EGGS
GS EGGS
GGS EGG
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
GGS
EGGS E
GS EGG
GGS EG
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
GGS EGGS E
S
G
G
EGGS E
GS EGG
GGS EG
E
G
S
E
S
G
EGG
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S EG
EGGS
GGS
S EGG
ALL WHITE OMELETTE
EGGS
GGS
S EGG
E
S
G
GGS EG
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
E
S
GS
EGG
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
EGGS E
S EGGS
GS EGG
GGS EGG
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
EGG
SE
GS
GG
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
EGGS E
S EGGS
GS EGG
S
EGGS EG
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
EGG
S
GUSL K I N G V E R.
GG
S
E
G
G
E
G
G
S
E
G
S
G
B
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
EGGS
S EGGS
GS EGG
S
EGGS EG
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S EG
EGG
GS
GGS
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S EGGS
EGGS E
GS EGG
GGS EG
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S EG
EG
GS
GG
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S EGGS
GS EGG
GGS EG
E
G
G
S EGGS E
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
G | Cook Time 10min
SE
GS
G2min
E
G
G
S EG
E
G
S
G
E
S
G
G
S
E
G
G
Prep
Time
E
G
G
S
E
G
S
G
E
S
G
G
S
E
EGGS EG
GS EGG
GGS EGG
S EGGS
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
G
EG
GS E
GMACROS
SE
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
INGREDIENTS
S
G
G
S
E
G
G
EGGS E
GS EGG
GGS EG
S EGGS
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
REQUIRED:
G 350
EG
GS E
GCal:
SE
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
GS EGG
GGS EG
E
G
S EGGS E
GS EGGS Egg Whites
E
S
G
-S300g
S
G
G
E
G
G
E
G
Protein:
67g
E
S
G
S
G
G
E
EG
GS
GG
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
-G10oz
Carbs:
2g
EGGS E
GGS EG
S EGGS
GS EGGS Chicken Breast
E
S
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
G
S
EFat:
GGS
SE
GCheese
E
S
G
G
S
E
G
G
E
G
G
S
White
100g
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
8g
S
EGGS
EGGS E
GGS EG
S
GS EGG
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
Alfredo
EG
GGS
SE
GSSauce - ¾ cup
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
EGGS
GGS EG
S EGGS
E
S
G
GGS EGG
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
E
GGS
S
GS
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
EGGS E
S EGGS
GS EGGS
GGS EGG
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
EGG
SE
GS
GG
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
EGGS E
S EGGS
GS EGG
S
EGGS EG
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
EGG
S
GS
GG
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
EGGS
S EGGS
GS EGG
S
EGGS EG
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S EG
EGG
GS
GGS
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S EGGS
EGGS E
GS EGG
GGS EG
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S EG
EG
GS
GG
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S EGGS
EGGS E
GS EGG
GGS EG
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S EG
GS
GG
E
G
G
S EG
E
G
S
G
INSTRUCTIONS
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
EGGS EG
GS EGG
GGS EGG
S EGGS
E
G
S
E
S
G
PREP
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
G
Eseason
GS E
GG
SE
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
Slice/Dice/Chop
10oz
of
Chicken
Breast
and
with
Paprika,
Salt,
and
Pepper.
S
E
G
G
EGGS E
GS EGG
GGS EG
S EGGS
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
(orEyour
favorite
seasoning.)
EG
GS E
GG
SE
E
G
S
G
E
S
G
G
S
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
EGGS E
GS EGG
GGS EG
S EGGS
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E pans. One on high heat.
EG heat.
GStwo
Heat
One
EGGonS medium
GS EGGS
GGS EGG
S EGup
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
G ain’t wasting no calories
GS
S EGG
GS Ewe
EGGS E on both pans. (you
Goil.)
Gknow
Slap some E
non-stick-spray
already
on
E
G
S
E
S
G
S
G
G
G
G
E
G
S
E
GGS
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
EGGS E
GGS EG
S EGGS
GS EGG
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
MAKING
EG
GGS
SE
GSTHE EGGS
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
S EG
GS your desired amount
EGGS into the medium heat
EGsprinkle
GGand
S Whites
300g
of
Egg
pan
and
of
salt
E
S
G
GGS EGG Evenly pour
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
E
GGS
S
GS
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
pepper
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
EGGS E
S EGGS
GS EatGGthe
GGS EGG Cook untilStheEGegg
S
G
G
E
G
G
E
G
S
E
S
G
mixture
top
becomes
solid.
S
G
G
G
E
G
EGG
SE
GS
GG
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
EGGS E
S EGGS
GS EGG
GGS EG
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
EGG
S
GS
GGTHE CHICKEN
COOKING
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S side until sear marksEappear
GS
S EGaGhigh-heat pan andEGcook
EGbefore
S EGGone
Gonto
S
EGGS EG Slap the Chicken
G
G
Breast
by
searing
E
G
G
E
G
S
S
G
S
G
G
E
G
G
S
E
S Then keep flipping EtoGget
GGthe other side and slightly
S EGG
Eto
GS even cook
GGagain.
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
flipping
searing
a
beautiful
E
G
S
G
S
G
E
S
G
G
S EGGS
EGGS E
GS EGG
GGS EG
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
throughout
the
chicken.
E
G
S
E
S
G
S EG
EG
GS
GG
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
GGpieces with the spatulaS and
Check if the Chicken Breast
through
making
S EGGSsure
EGGS E
GSa Efew
GGS isEGfully cooked by cutting
E
G
G
E
G
S
E
S
G
G
G
E
G
G
E
G
S
E
S
G
S EG
EG are fully white.
GS
GG
E
G
G
S
the
insides
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
EGGS E
EGGS EG
GS EGGS
GGS EGG
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
GS EG
GG
S E THE OMELETTEEGGS EGGS EG
E
G
G
E
S
G
S
E
G
G
G
S
E
G
G
ASSEMBLING
E
S
G
S
E
G
EG
EGG
GSChicken
EGGS Breast are fully cooked,
GS White
Gthe
S EGGS
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
OnceGEgg
Whites
and
Chicken
pour
Breast
onto
half
of
the
Egg
S
G
G
EG
GS E
GG
SE
E
G
S
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
GG an
base and add 100g G
ofSWhite
& ¾ cup of Alfredo
Sauce
and
S Einto
EGGSCheese
Gfold
GGSonEGtop of the ChickenSBreast
S EGGS
E
G
E
S
S
G
G
E
G
G
E
G
S
E
S
G
G
G
EG
GS E
GG
SE
E
G
S
G
E
S
G
G
omelette.
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
EGGS E
GGS EG
S EGGS
GS EGGS
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
EG
GGS
SE
GS
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
PLATING
E
G
G
S
S
EGGS E
GGS EG
S EGGPhoto
GS EGG
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
Plate,
Garnish,
Take
a
Sexy
of
Your
Masterpiece,
and
EG
GGS
SE
GS
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
Tag Me @DamianTheFatass
GAINS.
EGGS E
GGS EG
S EGGforS MAXIMUM AESTHETIC
GS EGG
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
E
GGS
S
GS
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
EGGS E
19 S EGGS
S EGGS
GS EGGS
GGS EGG
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
GGS
EGGS E
GS EGG
GGS EG
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
GGS EGGS E
S
G
G
EGGS E
GS EGG
GGS EG
E
G
S
E
S
G
EGG
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S EG
EGGS
GGS
S EGG
ALL WHITE OMELETTE
CLICK HERE TO WATCH
EGGS
GGS
S EGG
E
S
G
GGS EG
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
E
S
GS
EGG
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
EGGS E
S EGGS
GS EGG
GGS EGG
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
EGG
SE
GS
GG
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
EGGS E
S EGGS
GS EGG
S
EGGS EG
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
EGG
S
GUST T I N G V E R.
GG
S
E
G
G
E
G
G
S
E
G
S
G
C
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
EGGS
S EGGS
GS EGG
S
EGGS EG
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S EG
EGG
GS
GGS
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S EGGS
EGGS E
GS EGG
GGS EG
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S EG
EG
GS
GG
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S EGGS
GS EGG
GGS EG
E
G
G
S EGGS E
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
G
SE
GS
G10min
E
G
G
S EG
E
G
S
G
E
S
G
G
S
E
G
G
Prep
Time
|
Cook
Time
5min
E
G
G
S
E
G
S
G
E
S
G
G
S
E
EGGS EG
GS EGG
GGS EGG
S EGGS
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
G
EG
GS E
GMACROS
SE
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
INGREDIENTS
S
G
G
S
E
G
G
EGGS E
GS EGG
GGS EG
S EGGS
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
REQUIRED:
G 365
EG
GS E
GCal:
SE
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
GS EGG
GGS EG
E
G
S EGGS E
GS EGGS Egg - 2 whole
E
S
G
S
G
G
E
G
G
E
G
Protein:
50g
S
E
S
G
S
G
G
E
EG
GS
GG
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
- G6oz
Carbs:
4g
EGGS E
GGS EG
S EGGS
GS EGGS Chicken Breast
E
S
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
G
EFat:
GGS
SE
GS - ¼ whole
E
S
G
G
S
E
G
G
E
G
G
S
Avocado
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
17g
S
EGGS E
GGS EG
S EGGS
GS EGG
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
EG
GGS
SE
GS
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
EGGS
GGS EG
S EGGS
E
S
G
GGS EGG OPTIONAL:
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
E
GGS
S
GS
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
Sweetener
EGGS E
S EGGS
GS EGGS
GGS EGG Zero Calorie
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
G
EGG
SE
GS
GOnion
S
E
G
G
E
G
G
S
E
G
S
G
E
Green
½
whole
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
EGGS E
S EGGS
GS EGG
S
EGGS EG
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
EGG
S
GS
GG
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
EGGS
S EGGS
GS EGG
S
EGGS EG
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S EG
EGG
GS
GGS
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S EGGS
EGGS E
GS EGG
GGS EG
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S EG
EG
GS
GG
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S EGGS
EGGS E
GS EGG
GGS EG
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S EG
GS
GG
E
G
G
S EG
E
G
S
G
INSTRUCTIONS
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
EGGS EG
GS EGG
GGS EGG
S EGGS
E
G
PREP
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
EG Paprika, Salt, and Pepper.G(or
GS E
GG seasoning.)
S E 6oz of Chicken Breast
E
G
S
G
E
S
G
G
S
E
G
Slice/Dice/Chop
and
season
with
your
favorite
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
EGGS E
GS EGG
GGS EG
S EGGS
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
EG
GS E
GG
S¼ ofE an Avocado into equal Epieces.
E
G
S
G
E
S
G
G
S
E
G
G
E
G
Slice
up
G
S
E
G
S
G
E
S
G
G
S
E
G
G
S
EGGOnion
GS EGG
GGS EG
S EGGS
E
G
S
E
S
G
Optional: Chop up
½Eof
a
Green
S
G
G
G
G
E
G
S
E
S
G
S
G
G
EGGS EG
GS EGGS
GGS EGG
S EGGS E
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
GS
GS Efrom 2 whole Eggs EGGS EGGS EG
Separate the yolks
and
EGwhites
GS EGG
G
S
E
G
S
G
E
G
G
S
E
GGS
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
Whisk
yolks
with
a
Pinch
of
Salt
until
combined
S
G
G
S
E
G
G
E
G
G
S
E
GS
GSpeaks
EGstiff
GanyGS EG
S EGSweetener
GS EGG
E
S
G
S
G
G
E
G
G
Add some optional:
Zero
Calorie
to the whites
and
whisk
until
form. (Warning: G
Do
not,
under
E
G
S
E
S
G
S
G
G
E
G
E the cookbook, and although
G in forearms after, the S EGGS EGGS
E25
SI filmed
GS manually use a whisk. I tried
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
circumstance,
this
when
I
gained
E
G
G
E
G
S
E
EGG
GS Use an electric whisker.)EGGS EGGS
S
G
E
G
G
S
E
G
GGS EGG process tookS over
S
G
E
G
G
S
30
minutes
of
torture.
E
EGGS
GGS
S EGGS
G EGG
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
GS
S EGOne
EGGS E
S EGGS
Gheat.
GGS EGG Heat two pans.
S
G
G
E
G
G
E
G
S
E
S
G
One
on
high
on
medium
heat.
S
G
G
E
G
G
E
G
S
EGG
SE
GSknow we ain’t wasting no calories
GGnon-stick-spray on both pans.
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
Slap
some
(you
already
on
oil.)
E
G
S
G
EGGS E
S EGGS
GS EGG
GGS EG
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
G
EGG
S
GS
GTHE
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
COOKING
CHICKEN
E
GS
GG
EGuntil
GGSside
S Ehigh-heat
Eother
Sside
Gthe
S
EGGS EG Slap the Chicken
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
Breast
onto
pan
and
cook
by
searing
one
sear
marks
appear,
then
flip
to
the
E
G
S
E
EGG
S
GS
GG
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
and slightly sear, then keep flipping
to get a beautiful even cook throughout
the
GS
GGchicken.
S EGare
EGGS E
GS Ewith
GisGSfullyEGcooked
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
Check if E
the
Chicken
Breast
by
cutting
through
a
few
pieces
the
spatula
and
making
sure
the
insides
fully
S
E
S
G
G
S EG
GS
GG
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
white.
S EGGS
EGGS E
GS EGG
GGS EG
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S EG
EG
GS
GG
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
EG
EGGS
S EGG
EGGS E COOKING THEGSOUFFLE
EGGSinto
GSegg
GGshape
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
S
Evenly
pour
the
egg
yolk
mixture
the
medium
heat
pan
into
a
circular
and
immediately
gently
lay
the
fluffy
whites
G
G
EG
GS EG
GG
SE
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
on top of the yolks when they
GS Eto cook.
EGbegin
GS EGG
GGS EG
S EGGS
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
Cover
with
are fully G
formed
EGat the bottom.
GS E
GG
S Ea lid and wait until the yolks
E
G
S
G
E
S
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
EGGS E
GS EGG
GGS EG
S EGGS
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
EG
PLATING
GS E
GG
SE
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
E optional chopped green onion,
S the
GSplate, followed by the chicken,
Avocado
followed
and
S EG off
EGthe
EGGby
GGfinished
Sonto
GS EGGS Gently placeEthe
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
G
G
S base.
EG
with
the
GGS
SE
Gsouffle
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
EGGS E
GGS EG
S EGGS
GS EGG
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
EG AESTHETIC GAINS. GS EGGS EGGS
S Eand Tag Me @DamianTheFatass
GS Take a Sexy Photo of Your
Plate,
Garnish,
Masterpiece,
for
MAXIMUM
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
EGGS E
GGS EG
S EGGS
GS EGG
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
E
GGS
S
GS
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
EGGS E
21 S EGGS
S EGGS
GS EGGS
GGS EGG
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
GGS
EGGS E
GS EGG
GGS EG
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
GGS EGGS E
S
G
G
EGGS E
GS EGG
GGS EG
E
G
S
E
S
G
EGG
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S EG
EGGS
GGS
S EGG
CREAMY SOUFFLE
EGGS
GGS
S EGG
E
S
G
GGS EG
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
E
S
GS
EGG
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
EGGS E
S EGGS
GS EGG
GGS EGG
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
EGG
SE
GS
GG
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
EGGS E
S EGGS
GS EGG
S
EGGS EG
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
EGG
S
GUSL K I N G V E R.
GG
S
E
G
G
E
G
G
S
E
G
S
G
B
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
EGGS
S EGGS
GS EGG
S
EGGS EG
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S EG
EGG
GS
GGS
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S EGGS
EGGS E
GS EGG
GGS EG
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S EG
EG
GS
GG
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S EGGS
GS EGG
GGS EG
E
G
G
S EGGS E
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
G
SE
GS
G10min
E
G
G
S EG
E
G
S
G
E
S
G
G
S
E
G
G
Prep
Time
|
Cook
Time
5min
E
G
G
S
E
G
S
G
E
S
G
G
S
E
EGGS EG
GS EGG
GGS EGG
S EGGS
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
G
EG
GS E
GMACROS
SE
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
INGREDIENTS
S
G
G
S
E
G
G
EGGS E
GS EGG
GGS EG
S EGGS
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
REQUIRED:
G 365
EG
GS E
GCal:
SE
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
GS EGG
GGS EG
E
G
S EGGS E
GS EGGS Egg - 5 whole
E
S
G
S
G
G
E
G
G
E
G
Protein:
50g
S
E
S
G
S
G
G
E
EG
GS
GG
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
- G10oz
Carbs:
4g
EGGS E
GGS EG
S EGGS
GS EGGS Chicken Breast
E
S
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
G
EFat:
GGS
SE
GS - 1 whole
E
S
G
G
S
E
G
G
E
G
G
S
Avocado
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
17g
S
EGGS
EGGS E
GGS EG
S
GS EGG
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
Low-Fat
EG
GGS
SE
GSCheese - 65g
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
EGGS
GGS EG
S EGGS
E
S
G
GGS EGG
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
E
GGS
S
GS
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
EGGS E
S EGGS
GS EGGS
GGS EGG OPTIONAL:
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
EGG
SE
GS
GG
S
E
G
G
E
G
G
S
E
G
S
G
E
Zero
Calorie
Sweetener
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
S EGG
EGGS E
S EGGS
G
S
EGGS EG Green Onion
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
EGG
S
GS
GG - 1 whole
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
EGGS
S EGGS
GS EGG
S
EGGS EG
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S EG
EGG
GS
GGS
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S EGGS
EGGS E
GS EGG
GGS EG
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S EG
EG
GS
GG
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S EGGS
EGGS E
GS EGG
GGS EG
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S EG
GS
GG
E
G
G
S EG
E
G
S
G
INSTRUCTIONS
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
EGGS EG
GS EGG
GGS EGG
S EGGS
E
G
S
PREP
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
EGwith Paprika, Salt, and Pepper.
GS E
GG seasoning.)
S E 10oz of Chicken Breast
E
G
S
G
E
S
G
G
S
E
G
G
Slice/Dice/Chop
and
season
(or
your
favorite
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
EGGS E
GS EGG
GGS EG
S EGGS
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E Avocado into equal pieces.
EG
GS E
GG
S1 whole
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
Slice
up
E
S
G
G
S
E
G
G
E
EGGSOnion
GS EGG
GGS EG
S EGGS
E
G
S
E
S
G
S
G
G
E
G
G
Optional: Chop
up
1
whole
Green
E
G
S
E
S
G
S
G
G
EGGS EG
GS EGGS
GGS EGG
S EGGS E
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
GS
GS E from 5 whole Eggs EGGS EGGS EG
EGwhites
GS EGG
G
S
E
Separate
theEyolks
and
G
S
G
G
G
S
E
GGS
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
Whisk yolks with a Pinch of Salt
SE
GS combined
EGGstiff
GGSanyEG
S EGuntil
GS EGG
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
Add some
optional:
Zero
Calorie
Sweetener
to
the
whites
and
whisk
until
peaks
form.
(Warning:
Do
not,
under
E
G
G
EG
GGS
SE
GS
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
manually use
cookbook,
GGS I tried this when I filmedS the
GS Ethe
EGGSand although I gained G25SinEforearms
Gafter,
Sa Ewhisk.
E
S
G
GGS EGG circumstance,
S
G
G
E
G
G
E
G
S
G
G
G
E
G
E
G
process
took
Use an
electric
E
GGS
S whisker.)
GS over 30 minutes of torture.
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
EGGS E
S EGGS
GS EGGS
GGS EGG
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
G One on high heat. One on
EGG
Heat
two
medium
heat.
SE
GS
Gpans.
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
EGGpans. (you already knowGwe
EGGSno calories on oil.) GS EGGS EGGS E
Slap some non-stick-spray
ain’t
Swasting
GonS both
GGS EG
G
G
E
G
E
S
S
G
G
E
G
E
S
EGG
S EG
GS
GG
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
EGGS
S EGGS
GS EGG
CHICKEN
S
EGGS EG COOKING THE
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S by searing one side untilEGsear
GG Breast onto the high-heat
EChicken
GSappear, then flip to the otherEGGS EGGS EGG
GGcook
E
G
S
E
S
G
Slap
the
pan
and
marks
S
G
G
E
G
G
E
S
S
G
S
G
G
G to get a beautiful evenScook
S EGG the chicken. EGGS EGGS EGGS
GS Eflipping
EGGS E
Gthroughout
Gkeep
E
G
side and slightly E
sear,
then
E
S
G
G
G
G
E
S
S
G
G Chicken Breast is fully cooked
Ethe
GSmaking sure the insides areEGGS EGGS EG
GGthrough a few pieces withSthe
E
G
S
E
S
G
S
G
G
Check
if
by
cutting
spatula
and
E
G
G
E
G
S
E
S
G
G
G
S EG
S EGGS
EGGS E
GS EGG
G
G
E
G
E
S
fully white. GS EGGS EGG
S
G
G
G
E
G
E
S
S EG
EG
GS
GG
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
EGGS E COOKING THEGSSOUFFLE
EGGS EG
GS EGGS
GGS EGG
E
G
S
E
S
G
S
G
G
E
G
G
E
G
E
S
S
G
G
E the egg yolk mixture into the
EG pan into a circular shapeGSandEGimmediately
GG gently lay the fluffy eggS EGGS EGGS EG
Spour
E
S
G
S
G
G
E
G
G
E
S
S
G
Evenly
medium
heat
G
G
E
G
E
GGSthey
Ewhen
GS EGG
GGS EG
S EGGS
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
whites on
top
of
the
yolks
begin
to
cook.
E
S
G
S
G
G
E
EG
GS E
GG
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
Cover with a lid and wait untilGthe
E are fully formed at the bottom.
E GSyolks
GS EGG
GGS EG
S EGGS
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
EG
GS E
GG
SE
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
EGGS
EGGS E
GGS EG
S
GS EGGS PLATING
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
Gently
place
followed
chopped
EG green onion, followedGby
GGS
SbyEthe chicken, followed byEGtheGSoptional
GS the Avocado onto the plate,
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
G
G
S
E
G
E
S
65g of Low-Fat Cheese,Gand
GGS off with the souffle base.
EGGS
GGS EG
S Efinished
GS EGG
E
S
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
EG
GGS
SE
GS
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
S Your Masterpiece, and Tag
EG
EGGof
Plate, Garnish, Take aESexy
Me
@DamianTheFatass
for MAXIMUM AESTHETIC
EGGS E
GGSGAINS.
SPhoto
GS EGG
E
S
G
S
G
G
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
E
GGS
S
GS
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
EGGS E
22 S EGGS
S EGGS
GS EGGS
GGS EGG
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
S
G
G
E
G
G
GGS
EGGS E
GS EGG
GGS EG
E
G
S
E
S
G
S
G
G
E
G
G
E
G
S
E
S
G
GGS EGGS E
S
G
G
EGGS E
GS EGG
GGS EG
E
G
S
E
S
G
EGG
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S
G
G
S
E
G
G
E
G
G
S
E
G
S
G
E
S EG
EGGS
GGS
S EGG
CREAMY SOUFFLE
CLICK HERE TO WATCH
RAP
RAPS
APS
W
R
APS W
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
WRAPS
RAPS W
APS WR
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
WRAP
RAPS W
WRAPS
S
RAPS WR
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
AUP T T I N G V E R. WRAPS WRA
W
R
APS
S
R
W
P
C
W
A
S
R
P
S
A
P
W
R
A
S
R
WRAP
RAPS W
WRAPS
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
WRA
RAP
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
WRAPS
S WRAP
RAPS W
WRAPS
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WR
RA
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
WRAPS
P
S
WRAPS W
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
A
WR
R10min
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
Prep
Time
|
Cook
Time
15min
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
WRAPS
P
S
WRAPS W
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WR
RA
W
S
RAP
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
INGREDIENTS
MACROS
W
P
S
W
A
P
PS
LIME RICE:
WRACILANTRO
PS WR
S WRA
WRAPS
A
P
R
A
R
W
W
S
REQUIRED:APS WRAPS
P
S
A
P
R
A
W 565
SW
R1 whole
Cal:
WR
P
S
Rice - ½ cup
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
Tortilla
W
A
P
S
AP Zest - ¼ whole
PS WR
S WRA
WRAPS Lettuce PS WRAPS WRLime
A
P
R
A
R
W
W
S
Protein:
50g
P
S
A
P
R
A
W
SW
RA
WR
P
S
W
A
P
R
A
Lemon Zest
-P
¼Swhole
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
AP
WRAPS Tomato
Carbs:
62g
APS WR
PS WRA
S WRCilantro
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
Avocado
¼
whole
W
W
PS W
SFat:
WR
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
13g
P
S
RA BLACK BEANS: S WRAPS WR
APS W
S WBACON
R
P
S WRAP
A
W
R
S
W
P
A
P
S
R
A
P
R
A
W
W
PS W
S
CHIPOTLE
WRMARINADE:
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
Black
Beans
¼
cup
W
A
P
S
R
A
P
S
RA
RAPS W
APS WR
S WRAP Chicken - 6RozAPS WRAPS WBacon
R
W
W
S
P
S
- 1 strip
A
P
R
A
R
W
W
PS
S
W
A
P
S
R
A
P
S
Fat-Free
Greek Yogurt - 25g
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
Onion
¼
whole
R
RA
RAPS W
APS W
R
APS WBell
PS WRAP Ketchup - 15g
W
R
W
S
W
P
S
A
P
S
R
A
P
Pepper
¼
whole
R
A
W
R
APS
PS
SW
R
A
P
S
R
A
P
W
R
A
Sriracha
-W
5-10g
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
R
Garlic
W
RAPS W
RAPS W
PS WRA
W
W
Paprika - 3g APS WRAPS
S
P
S
A
P
R
A
R
W
R
W
W - 3g
APS
PS
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
Lemon
Juice
W
A
P
S
R
A
P
S
R
A
P
W
RAPS
RAPS W
APS WR
PS WRA Garlic PowderR-A3g
W
R
W
S
W
P
S
A
P
S
R
A
P
R
W
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
RAPS
RAPS W
APS W
W
R
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
RAPS
WRAPS
RAPS W
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
RAP
A
PS
S
R
A
P
W
R
A
W
INSTRUCTIONS
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
RAPS
APS W
WRAP
R
APS WR PREP
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
Mix thoroughly
a bowl until the texture and consistency of the marinade
even:
RA
RA 3g of Garlic Powder
AP is 5-10g
W
R
APSinto
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
6oz
of
Chicken,
25g
of
Fat-Free
Greek
Yogurt,
15g
of
your
favorite
Ketchup,
of
Sriracha,
3g
of
Paprika,
3g
of
Lemon
Juice,
W
S
R
WRAP
RAPS W
WRAPS
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
SAvocado
RA
WRA
RAP
W
S
Slice
upR
¼A
ofP
an
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
up ¼ of a Bell Pepper
WRAPS
S WRAP
RAPS W Slice
WRAPS
P
S
A
P
S
R
A
P
R
A
W
R
W
S
Slice up ¼ of P
anS
Onion
W
P
S
A
P
R
WRA
RA
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
Dice
up 1 strip of Bacon
R
A
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
RAPS W Dice up the amount
WRAPS
of Garlic
you
desire.
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
P of Tomato you desire.
WR
Dice up
the
RA
Aamount
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
of Lettuce you desire.APS
WRAP
S WRA
WR
P
S
WRAPS W Chop up the amount
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
P One on high heat. One on medium-highRAheat.
WR
RA
WR
S
RApans.
W
P
S
W
A
P
S
Heat
up
two
R
A
P
S
R
P
W
A
W
S
R
W
P
S
W
A
S know we ain’t wasting no caloriesRonAPoil.)S WRAP
APalready
Slap some non-stick-spray on both
pans.
WR(you
PS WR
WRAPS
A
S
R
P
A
W
R
W
S
W
P
S
A
P
S
R
A
P
W
S WR
RARICE
WR
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
MAKING
THE
W
P
S
W
A
P
S
AP Rice.
WRuncooked
PS WR
S WRA
WRAPS
A
P
S
R
A
P
Fill your rice cooker to about
half-full
with
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
Wa milky color, indicating the starch is PS WRAPS W
RA of rice into a strainer within the SriceW
WuseRyour hands to massage the rice until
S
Place
that
amount
cooker
pot
and
the water
becomes
W
P
S
A
P
S
R
A
P
R
A
W
R
S
W
P
washed away.
RA
AP
WRA
R
W
S
W
P
S
WRAPS being
A
P
S
R
A
P
R
A
W
R
W
S
W
Dump out the starchy
until the water
PSis strained out becomes clear. RintoAPtheSpotWandRAletPthe rice cooker do the magic. WRAPS W
RAPSwater and repeat this process 2-3Wtimes
WRAthat
W
S
P
S
A
P
Refill
the
rice cooker with the clean rice and add theSsame
amount
of water as rice (ex: 5 cups of rice + 5 cupsPofSwater)
R
A
W
R
W
A
P
R
A
WRAPS
R
W
S
W
P
S
WRAPS
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
AP
APS CHICKEN
COOKING W
THERCHIPOTLE
WsideRbefore
PS W
StheWmeat
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
Load
the
high
heat
pan
with
your
Chipotle
Meat
Marinade
and
sear
one
turning
the
heat
down
to
medium
and
stirring
to
create
an
even
cook.
R
A
P
S
WRApieces occasionally with your spatula.
APS W
PS WR
Sthrough
R
A
P
S WRAP
R
A
W
R
Check if the meat is cooked
by
cutting
W
S
W
P
S
A
P
S
R
A
P
R
A
W
W
PS W
S
WR
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
THE BACON BLACK BEANS
RAPS W
APS WR
S WRAP CRAFTING
R
APS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
Onto your medium-high
heat
pan add in this order:
R
A
W
R
W
APS
PS
S¼Wcup of Black Beans & the Bell Peppers
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
The
Bacon
until each piece is crispy. The Onions A
& Garlic
until
sauteed.
until
heated
up.
W
A
P
S
R
A
P
S
R
P
RAPS W
RAPS W
APS WR
PS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
WCILANTRO LIME RICE
APS
PS
CREATING
THE
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
Add to ½ cup of Cooked Rice in this order:
WR of Cilantro you desire.
RAPS
RAPS W
APTheSamount
PS WRA
W
R
W
S
P
S
¼ Zest of a Lime. R
¼A
Zest
of aW
Lemon.
A
P
S
R
A
P
R
W
W
S
W
APS
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
W
THE BURRITO
RAPS
RAPS W
AP1Swhole
PS WRA ASSEMBLING
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
Add all of your
created
ingredients
onto
Flour
Tortilla
in
this
order:
S
WRice. The Bacon Black Beans. The Chipotle
RAP
PSAvocado. The Tomato. The Lettuce. RAPS WRAP
SLime
A
P
W
R
A
S
R
W
P
W
A
S
R
P
S
The
Cilantro
Meat.
The
A
P
W
R
A
W
RAPS
WRAPS
RAPS W
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
RAP
AP
PS up.
S and try not to cry if the tortilla breaks
R
A
P
Wrap
your
burrito
or if you
f*ck
things
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
tortillas in A
SW
WRAP
RthePworld.
APS WR Remember, thereWareRmore
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
W
S
P
S
RAP
RA
AP
W
R
APS
W
S
R
W
P
S
W
A
P
S
PLATING
R
A
P
S
R
A
P
W
R
A
W
S
R
SW
RAPS
WRAP
Plate, Garnish, Take a Sexy Photo,
and
@DamianTheFatass for MAXIMUM AESTHETIC
RATagPMe
APS W
WGAINS.
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
WRA
RAP
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
WRAP 25
RAPS
WRAPS
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
R
WRA
RA
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
RAPS W
WRAPS
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WRA
RA
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
RAP
WRA
RAPS
APS W
BIGGER BETTER BURRITO - CHICKEN
RAP
RAPS
APS
W
R
APS W
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
WRAPS
RAPS W
APS WR
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
WRAP
RAPS W
WRAPS
S
RAPS WR
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
AUP L K I N G V E R. WRAPS WRA
W
R
APS
S
R
W
P
B
W
A
S
R
P
S
A
P
W
R
A
S
R
WRAP
RAPS W
WRAPS
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
WRA
RAP
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
WRAPS
S WRAP
RAPS W
WRAPS
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WR
RA
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
WRAPS
P
S
WRAPS W
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
A
WR
R10min
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
Prep
Time
|
Cook
Time
15min
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
WRAPS
P
S
WRAPS W
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WR
RA
W
S
RAP
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
INGREDIENTS
MACROS
W
P
S
W
A
P
PS
LIME RICE:
WRACILANTRO
PS WR
S WRA
WRAPS
A
P
R
A
R
W
W
S
REQUIRED:APS WRAPS
P
S
A
P
R
A
W 2000
SW
R2 whole
Cal:
WR
P
S
Rice - 1 cup
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
Tortilla
W
A
P
S
AP Zest - ½ whole
PS WR
S WRA
WRAPS Lettuce PS WRAPS WRLime
A
P
R
A
R
W
W
S
Protein:
152g
P
S
A
P
R
A
W
SW
RA
WR
P
S
W
A
P
R
A
Lemon Zest
-P
½Swhole
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
AP
WRAPS Tomato
Carbs:
188g
APS WR
PS WRA
S WRCilantro
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
Avocado
1
whole
W
W
PS W
SFat:
WR
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
71g
P
S
Low-Fat Cheese - 135gAPS WRA
APS W
PS WR
R
A
S WRAP
R
W
R
W
BACON BLACK BEANS:
S
W
P
S
A
P
S
R
A
P
R
A
W
W
PS W
S
WR
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
Black
Beans
¾
cup
W
A
P
S
R
A
P
S
RA
APS W
PS WR
S WBacon
R
A
P
S WRAP CHIPOTLE MARINADE:
R
A
W
R
W
S
W
P
S
2
strips
A
P
S
R
A
P
R
A
W
R oz
W
PS
S
W
A
P
S
R
A
P
S
Chicken
- 10
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
Onion
½
whole
R
RA
RAPS W
APS W
PS WBell
Yogurt
-A
150g
R
PS WRAP Fat-Free Greek
W
R
W
S
W
P
S
A
P
S
R
A
P
Pepper
½
whole
R
A
W
R
APS
PS
SW
R
A
P
S
R
A
P
W
R
A
Ketchup
-W
100g
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
R
Garlic
W
RAPS W
RAPS W
PS WRA
W
W
Sriracha - 20gAPS WRAPS
S
P
S
A
P
R
A
R
W
R
W
W
APS
PS
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
Paprika
10g
W
A
P
S
R
A
P
S
R
A
P
W
RAPS
RAPS W
APS WR
PS WRA Lemon Juice R- 10g
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
W
S
RAP
AP
PS
S W - 10g
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
Garlic
Powder
R
A
P
W
R
A
RAPS
RAPS W
APS W
W
R
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
RAPS
WRAPS
RAPS W
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
RAP
A
PS
S
R
A
P
W
R
A
W
INSTRUCTIONS
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
RAPS
APS W
WRAP
R
APS WR PREP
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
Mix thoroughly
a bowl until the texture and consistency of the marinade
is even:
RA
A 10g of Garlic Powder
RJuice,
APKetchup,
W
R
APSinto150g
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
10oz
of
Chicken,
of
Fat-Free
Greek
Yogurt,
100g
of
your
favorite
20g
of
Sriracha,
10g
of
Paprika,
10g
of
Lemon
W
S
R
WRAP
RAPS W
WRAPS
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
PSAvocado
WRA
RAP
W
S
Slice
upR
1A
whole
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
up ½ of a Bell Pepper
WRAPS
S WRAP
RAPS W Slice
WRAPS
P
S
A
P
S
R
A
P
R
A
W
R
W
S
Slice up ½ of P
anS
Onion
W
P
S
A
P
R
WRA
RA
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
Dice
up 2 strips of Bacon
R
A
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
RAPS W Dice up the amount
WRAPS
of Garlic
you
desire.
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
P of Tomato you desire.
WR
Dice up
the
RA
Aamount
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
of Lettuce you desire.APS
WRAP
S WRA
WR
P
S
WRAPS W Chop up the amount
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
P One on high heat. One on medium-highRAheat.
WR
RA
WR
S
RApans.
W
P
S
W
A
P
S
Heat
up
two
R
A
P
S
R
P
W
A
W
S
R
W
P
S
W
A
S know we ain’t wasting no caloriesRonAPoil.)S WRAP
APalready
Slap some non-stick-spray on both
pans.
WR(you
PS WR
WRAPS
A
S
R
P
A
W
R
W
S
W
P
S
A
P
S
R
A
P
W
S WR
RARICE
WR
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
MAKING
THE
W
P
S
W
A
P
S
AP Rice.
WRuncooked
PS WR
S WRA
WRAPS
A
P
S
R
A
P
Fill your rice cooker to about
half-full
with
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
Wa milky color, indicating the starch is PS WRAPS W
RA of rice into a strainer within the SriceW
WuseRyour hands to massage the rice until
S
Place
that
amount
cooker
pot
and
the water
becomes
W
P
S
A
P
S
R
A
P
R
A
W
R
S
W
P
washed away.
RA
AP
WRA
R
W
S
W
P
S
WRAPS being
A
P
S
R
A
P
R
A
W
R
W
S
W
Dump out the starchy
until the water
PSis strained out becomes clear. RintoAPtheSpotWandRAletPthe rice cooker do the magic. WRAPS W
RAPSwater and repeat this process 2-3Wtimes
WRAthat
W
S
P
S
A
P
Refill
the
rice cooker with the clean rice and add theSsame
amount
of water as rice (ex: 5 cups of rice + 5 cupsPofSwater)
R
A
W
R
W
A
P
R
A
WRAPS
R
W
S
W
P
S
WRAPS
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
AP
APS CHICKEN
COOKING W
THERCHIPOTLE
WsideRbefore
PS W
StheWmeat
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
Load
the
high
heat
pan
with
your
Chipotle
Meat
Marinade
and
sear
one
turning
the
heat
down
to
medium
and
stirring
to
create
an
even
cook.
R
A
P
S
WRApieces occasionally with your spatula.
APS W
PS WR
Sthrough
R
A
P
S WRAP
R
A
W
R
Check if the meat is cooked
by
cutting
W
S
W
P
S
A
P
S
R
A
P
R
A
W
W
PS W
S
WR
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
THE BACON BLACK BEANS
RAPS W
APS WR
S WRAP CRAFTING
R
APS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
Onto your medium-high
heat
pan add in this order:
R
A
W
R
W
APS
PS
S¾Wcup of Black Beans & the Bell Peppers
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
The
Bacon
until each piece is crispy. The Onions A
& Garlic
until
sauteed.
until
heated
up.
W
A
P
S
R
A
P
S
R
P
RAPS W
RAPS W
APS WR
PS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
WCILANTRO LIME RICE
APS
PS
CREATING
THE
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
Add to 1 cup of Cooked Rice in this order:
WR of Cilantro you desire.
RAPS
RAPS W
APTheSamount
PS WRA
W
R
W
S
P
S
½ Zest of a Lime. R
½A
Zest
of aW
Lemon.
A
P
S
R
A
P
R
W
W
S
W
APS
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
W
THE BURRITO
RAPS
RAPS W
AP2Swhole
PS WRA ASSEMBLING
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
Add all of your
created
ingredients
onto
Flour
Tortillas
in
this
order:
S
WRice. The Bacon Black Beans. The Chipotle
RAP
AP
PSof Low-Fat Cheese. The Avocado. The
SLime
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
The
Cilantro
Meat.
135g
Tomato.
The
Lettuce.
R
A
P
W
R
A
W
RAPS
WRAPS
RAPS W
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
RAP
AP
PS up.
S and try not to cry if the tortilla breaks
R
A
P
Wrap
your
burrito
or if you
f*ck
things
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
tortillas in A
SW
WRAP
RthePworld.
APS WR Remember, thereWareRmore
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
W
S
P
S
RAP
RA
AP
W
R
APS
W
S
R
W
P
S
W
A
P
S
PLATING
R
A
P
S
R
A
P
W
R
A
W
S
R
SW
RAPS
WRAP
Plate, Garnish, Take a Sexy Photo,
and
@DamianTheFatass for MAXIMUM AESTHETIC
RATagPMe
APS W
WGAINS.
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
WRA
RAP
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
WRAP 26
RAPS
WRAPS
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
R
WRA
RA
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
RAPS W
WRAPS
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WRA
RA
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
RAP
WRA
RAPS
APS W
BIGGER BETTER BURRITO - CHICKEN
RAP
RAPS
APS
W
R
APS W
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
WRAPS
RAPS W
APS WR
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
WRAP
RAPS W
WRAPS
S
RAPS WR
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
AUP T T I N G V E R. WRAPS WRA
W
R
APS
S
R
W
P
C
W
A
S
R
P
S
A
P
W
R
A
S
R
WRAP
RAPS W
WRAPS
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
WRA
RAP
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
WRAPS
S WRAP
RAPS W
WRAPS
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WR
RA
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
WRAPS
P
S
WRAPS W
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
A
WR
R10min
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
Prep
Time
|
Cook
Time
15min
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
WRAPS
P
S
WRAPS W
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WR
RA
W
S
RAP
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
INGREDIENTS
MACROS
W
P
S
W
A
P
PS
LIME RICE:
WRACILANTRO
PS WR
S WRA
WRAPS
A
P
R
A
R
W
W
S
REQUIRED:APS WRAPS
P
S
A
P
R
A
W 675
SW
R1 whole
Cal:
WR
P
S
Rice - ½ cup
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
Tortilla
W
A
P
S
AP Zest - ¼ whole
PS WR
S WRA
WRAPS Lettuce PS WRAPS WRLime
A
P
R
A
R
W
W
S
Protein:
50g
P
S
A
P
R
A
W
SW
RA
WR
P
S
W
A
P
R
A
Lemon Zest
-P
¼Swhole
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
AP
WRAPS Tomato
Carbs:
62g
APS WR
PS WRA
S WRCilantro
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
Avocado
¼
whole
W
W
PS W
SFat:
WR
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
25g
P
S
RA BLACK BEANS: S WRAPS WR
APS W
S WBACON
R
P
S WRAP
A
W
R
S
W
P
A
P
S
R
A
P
R
A
W
W
PS W
S
CHIPOTLE
WRMARINADE:
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
Black
Beans
¼
cup
W
A
P
S
R
A
P
S
RA
RAPS W
APS WR
S WRAP Flank SteakR-A6PozS WRAPS WBacon
R
W
W
S
P
S
- 1 strip
A
P
R
A
R
W
W
PS
S
W
A
P
S
R
A
P
S
Fat-Free
Greek Yogurt - 25g
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
Onion
¼
whole
R
RA
RAPS W
APS W
R
APS WBell
PS WRAP Ketchup - 15g
W
R
W
S
W
P
S
A
P
S
R
A
P
Pepper
¼
whole
R
A
W
R
APS
PS
SW
R
A
P
S
R
A
P
W
R
A
Sriracha
-W
5-10g
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
R
Garlic
W
RAPS W
RAPS W
PS WRA
W
W
Paprika - 3g APS WRAPS
S
P
S
A
P
R
A
R
W
R
W
W - 3g
APS
PS
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
Lemon
Juice
W
A
P
S
R
A
P
S
R
A
P
W
RAPS
RAPS W
APS WR
PS WRA Garlic PowderR-A3g
W
R
W
S
W
P
S
A
P
S
R
A
P
R
W
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
RAPS
RAPS W
APS W
W
R
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
RAPS
WRAPS
RAPS W
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
RAP
A
PS
S
R
A
P
W
R
A
W
INSTRUCTIONS
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
RAPS
APS W
WRAP
R
APS WR PREP
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
Mix thoroughly
the texture and consistency of the marinade
is even:
RA
A 3g of Garlic Powder
Sinto a25gbowlof until
RJuice,
APKetchup,
W
R
APSteak,
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
6oz
of
Flank
Fat-Free
Greek
Yogurt,
15g
of
your
favorite
5-10g
of
Sriracha,
3g
of
Paprika,
3g
of
Lemon
W
S
R
WRAP
RAPS W
WRAPS
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
SAvocado
RA
WRA
RAP
W
S
Slice
upR
¼A
ofP
an
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
up ¼ of a Bell Pepper
WRAPS
S WRAP
RAPS W Slice
WRAPS
P
S
A
P
S
R
A
P
R
A
W
R
W
S
Slice up ¼ of P
anS
Onion
W
P
S
A
P
R
WRA
RA
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
Dice
up 1 strip of Bacon
R
A
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
RAPS W Dice up the amount
WRAPS
of Garlic
you
desire.
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
P of Tomato you desire.
WR
Dice up
the
RA
Aamount
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
of Lettuce you desire.APS
WRAP
S WRA
WR
P
S
WRAPS W Chop up the amount
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
P One on high heat. One on medium-highRAheat.
WR
RA
WR
S
RApans.
W
P
S
W
A
P
S
Heat
up
two
R
A
P
S
R
P
W
A
W
S
R
W
P
S
W
A
S know we ain’t wasting no caloriesRonAPoil.)S WRAP
APalready
Slap some non-stick-spray on both
pans.
WR(you
PS WR
WRAPS
A
S
R
P
A
W
R
W
S
W
P
S
A
P
S
R
A
P
W
S WR
RARICE
WR
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
MAKING
THE
W
P
S
W
A
P
S
AP Rice.
WRuncooked
PS WR
S WRA
WRAPS
A
P
S
R
A
P
Fill your rice cooker to about
half-full
with
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
Wa milky color, indicating the starch is PS WRAPS W
RA of rice into a strainer within the SriceW
WuseRyour hands to massage the rice until
S
Place
that
amount
cooker
pot
and
the water
becomes
W
P
S
A
P
S
R
A
P
R
A
W
R
S
W
P
washed away.
RA
AP
WRA
R
W
S
W
P
S
WRAPS being
A
P
S
R
A
P
R
A
W
R
W
S
W
Dump out the starchy
until the water
PSis strained out becomes clear. RintoAPtheSpotWandRAletPthe rice cooker do the magic. WRAPS W
RAPSwater and repeat this process 2-3Wtimes
WRAthat
W
S
P
S
A
P
Refill
the
rice cooker with the clean rice and add theSsame
amount
of water as rice (ex: 5 cups of rice + 5 cupsPofSwater)
R
A
W
R
W
A
P
R
A
WRAPS
R
W
S
W
P
S
WRAPS
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
AP
APS CHICKEN
COOKING W
THERCHIPOTLE
WsideRbefore
PS W
StheWmeat
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
Load
the
high
heat
pan
with
your
Chipotle
Meat
Marinade
and
sear
one
turning
the
heat
down
to
medium
and
stirring
to
create
an
even
cook.
R
A
P
S
WRApieces occasionally with your spatula.
APS W
PS WR
Sthrough
R
A
P
S WRAP
R
A
W
R
Check if the meat is cooked
by
cutting
W
S
W
P
S
A
P
S
R
A
P
R
A
W
W
PS W
S
WR
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
THE BACON BLACK BEANS
RAPS W
APS WR
S WRAP CRAFTING
R
APS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
Onto your medium-high
heat
pan add in this order:
R
A
W
R
W
APS
PS
S¼Wcup of Black Beans & the Bell Peppers
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
The
Bacon
until each piece is crispy. The Onions A
& Garlic
until
sauteed.
until
heated
up.
W
A
P
S
R
A
P
S
R
P
RAPS W
RAPS W
APS WR
PS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
WCILANTRO LIME RICE
APS
PS
CREATING
THE
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
Add to ½ cup of Cooked Rice in this order:
WR of Cilantro you desire.
RAPS
RAPS W
APTheSamount
PS WRA
W
R
W
S
P
S
¼ Zest of a Lime. R
¼A
Zest
of aW
Lemon.
A
P
S
R
A
P
R
W
W
S
W
APS
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
W
THE BURRITO
RAPS
RAPS W
AP1Swhole
PS WRA ASSEMBLING
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
Add all of your
created
ingredients
onto
Flour
Tortilla
in
this
order:
S
WRice. The Bacon Black Beans. The Chipotle
RAP
PSAvocado. The Tomato. The Lettuce. RAPS WRAP
SLime
A
P
W
R
A
S
R
W
P
W
A
S
R
P
S
The
Cilantro
Meat.
The
A
P
W
R
A
W
RAPS
WRAPS
RAPS W
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
RAP
AP
PS up.
S and try not to cry if the tortilla breaks
R
A
P
Wrap
your
burrito
or if you
f*ck
things
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
tortillas in A
SW
WRAP
RthePworld.
APS WR Remember, thereWareRmore
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
W
S
P
S
RAP
RA
AP
W
R
APS
W
S
R
W
P
S
W
A
P
S
PLATING
R
A
P
S
R
A
P
W
R
A
W
S
R
SW
RAPS
WRAP
Plate, Garnish, Take a Sexy Photo,
and
@DamianTheFatass for MAXIMUM AESTHETIC
RATagPMe
APS W
WGAINS.
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
WRA
RAP
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
WRAP 27
RAPS
WRAPS
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
R
WRA
RA
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
RAPS W
WRAPS
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WRA
RA
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
RAP
WRA
RAPS
APS W
BIGGER BETTER BURRITO - STEAK
RAP
RAPS
APS
W
R
APS W
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
WRAPS
RAPS W
APS WR
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
WRAP
RAPS W
WRAPS
S
RAPS WR
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
AUP L K I N G V E R. WRAPS WRA
W
R
APS
S
R
W
P
B
W
A
S
R
P
S
A
P
W
R
A
S
R
WRAP
RAPS W
WRAPS
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
WRA
RAP
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
WRAPS
S WRAP
RAPS W
WRAPS
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WR
RA
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
WRAPS
P
S
WRAPS W
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
A
WR
R10min
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
Prep
Time
|
Cook
Time
15min
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
WRAPS
P
S
WRAPS W
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WR
RA
W
S
RAP
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
INGREDIENTS
MACROS
W
P
S
W
A
P
PS
LIME RICE:
WRACILANTRO
PS WR
S WRA
WRAPS
A
P
R
A
R
W
W
S
REQUIRED:APS WRAPS
P
S
A
P
R
A
W 2180
SW
R2 whole
Cal:
WR
P
S
Rice - 1 cup
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
Tortilla
W
A
P
S
AP Zest - ½ whole
PS WR
S WRA
WRAPS Lettuce PS WRAPS WRLime
A
P
R
A
R
W
W
S
Protein:
152g
P
S
A
P
R
A
W
SW
RA
WR
P
S
W
A
P
R
A
Lemon Zest
-P
½Swhole
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
AP
WRAPS Tomato
Carbs:
188g
APS WR
PS WRA
S WRCilantro
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
Avocado
1
whole
W
W
PS W
SFat:
WR
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
91g
P
S
Low-Fat Cheese - 135gAPS WRA
APS W
PS WR
R
A
S WRAP
R
W
R
W
BACON BLACK BEANS:
S
W
P
S
A
P
S
R
A
P
R
A
W
W
PS W
S
WR
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
Black
Beans
¾
cup
W
A
P
S
R
A
P
S
RA
APS W
PS WR
S WBacon
R
A
P
S WRAP CHIPOTLE MARINADE:
R
A
W
R
W
S
W
P
S
2
strips
A
P
S
R
A
P
R
A
W
W
PS
S
WR- 10 oz
A
P
S
R
A
P
S
Flank
Steak
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
Onion
½
whole
R
RA
RAPS W
APS W
PS WBell
Yogurt
-A
150g
R
PS WRAP Fat-Free Greek
W
R
W
S
W
P
S
A
P
S
R
A
P
Pepper
½
whole
R
A
W
R
APS
PS
SW
R
A
P
S
R
A
P
W
R
A
Ketchup
-W
100g
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
R
Garlic
W
RAPS W
RAPS W
PS WRA
W
W
Sriracha - 20gAPS WRAPS
S
P
S
A
P
R
A
R
W
R
W
W
APS
PS
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
Paprika
10g
W
A
P
S
R
A
P
S
R
A
P
W
RAPS
RAPS W
APS WR
PS WRA Lemon Juice R- 10g
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
W
S
RAP
AP
PS
S W - 10g
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
Garlic
Powder
R
A
P
W
R
A
RAPS
RAPS W
APS W
W
R
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
RAPS
WRAPS
RAPS W
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
RAP
A
PS
S
R
A
P
W
R
A
W
INSTRUCTIONS
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
RAPS
APS W
WRAP
R
APS WR PREP
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
Mix thoroughly
into a bowl until the texture and consistency of the marinade
is even:
RA Juice, 10g of Garlic Powder S WRAPS WRA
AP Ketchup,
R
APSSteak,
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
10oz
of
Flank
150g
of
Fat-Free
Greek
Yogurt,
100g
of
your
favorite
20g
of
Sriracha,
10g
of
Paprika,
10g
of
Lemon
W
R
WRAP
RAPS W
WRAPS
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
PSAvocado
WRA
RAP
W
S
Slice
upR
1A
whole
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
up ½ of a Bell Pepper
WRAPS
S WRAP
RAPS W Slice
WRAPS
P
S
A
P
S
R
A
P
R
A
W
R
W
S
Slice up ½ of P
anS
Onion
W
P
S
A
P
R
WRA
RA
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
Dice
up 2 strips of Bacon
R
A
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
RAPS W Dice up the amount
WRAPS
of Garlic
you
desire.
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
P of Tomato you desire.
WR
Dice up
the
RA
Aamount
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
of Lettuce you desire.APS
WRAP
S WRA
WR
P
S
WRAPS W Chop up the amount
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
P One on high heat. One on medium-highRAheat.
WR
RA
WR
S
RApans.
W
P
S
W
A
P
S
Heat
up
two
R
A
P
S
R
P
W
A
W
S
R
W
P
S
W
A
S know we ain’t wasting no caloriesRonAPoil.)S WRAP
APalready
Slap some non-stick-spray on both
pans.
WR(you
PS WR
WRAPS
A
S
R
P
A
W
R
W
S
W
P
S
A
P
S
R
A
P
W
S WR
RARICE
WR
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
MAKING
THE
W
P
S
W
A
P
S
AP Rice.
WRuncooked
PS WR
S WRA
WRAPS
A
P
S
R
A
P
Fill your rice cooker to about
half-full
with
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
Wa milky color, indicating the starch is PS WRAPS W
RA of rice into a strainer within the SriceW
WuseRyour hands to massage the rice until
S
Place
that
amount
cooker
pot
and
the water
becomes
W
P
S
A
P
S
R
A
P
R
A
W
R
S
W
P
washed away.
RA
AP
WRA
R
W
S
W
P
S
WRAPS being
A
P
S
R
A
P
R
A
W
R
W
S
W
Dump out the starchy
until the water
PSis strained out becomes clear. RintoAPtheSpotWandRAletPthe rice cooker do the magic. WRAPS W
RAPSwater and repeat this process 2-3Wtimes
WRAthat
W
S
P
S
A
P
Refill
the
rice cooker with the clean rice and add theSsame
amount
of water as rice (ex: 5 cups of rice + 5 cupsPofSwater)
R
A
W
R
W
A
P
R
A
WRAPS
R
W
S
W
P
S
WRAPS
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
AP
APS CHICKEN
COOKING W
THERCHIPOTLE
WsideRbefore
PS W
StheWmeat
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
Load
the
high
heat
pan
with
your
Chipotle
Meat
Marinade
and
sear
one
turning
the
heat
down
to
medium
and
stirring
to
create
an
even
cook.
R
A
P
S
WRApieces occasionally with your spatula.
APS W
PS WR
Sthrough
R
A
P
S WRAP
R
A
W
R
Check if the meat is cooked
by
cutting
W
S
W
P
S
A
P
S
R
A
P
R
A
W
W
PS W
S
WR
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
THE BACON BLACK BEANS
RAPS W
APS WR
S WRAP CRAFTING
R
APS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
Onto your medium-high
heat
pan add in this order:
R
A
W
R
W
APS
PS
S¾Wcup of Black Beans & the Bell Peppers
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
The
Bacon
until each piece is crispy. The Onions A
& Garlic
until
sauteed.
until
heated
up.
W
A
P
S
R
A
P
S
R
P
RAPS W
RAPS W
APS WR
PS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
WCILANTRO LIME RICE
APS
PS
CREATING
THE
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
Add to 1 cup of Cooked Rice in this order:
WR of Cilantro you desire.
RAPS
RAPS W
APTheSamount
PS WRA
W
R
W
S
P
S
½ Zest of a Lime. R
½A
Zest
of aW
Lemon.
A
P
S
R
A
P
R
W
W
S
W
APS
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
W
THE BURRITO
RAPS
RAPS W
AP2Swhole
PS WRA ASSEMBLING
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
Add all of your
created
ingredients
onto
Flour
Tortillas
in
this
order:
S
WRice. The Bacon Black Beans. The Chipotle
RAP
AP
PSof Low-Fat Cheese. The Avocado. The
SLime
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
The
Cilantro
Meat.
135g
Tomato.
The
Lettuce.
R
A
P
W
R
A
W
RAPS
WRAPS
RAPS W
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
RAP
AP
PS up.
S and try not to cry if the tortilla breaks
R
A
P
Wrap
your
burrito
or if you
f*ck
things
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
tortillas in A
SW
WRAP
RthePworld.
APS WR Remember, thereWareRmore
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
W
S
P
S
RAP
RA
AP
W
R
APS
W
S
R
W
P
S
W
A
P
S
PLATING
R
A
P
S
R
A
P
W
R
A
W
S
R
SW
RAPS
WRAP
Plate, Garnish, Take a Sexy Photo,
and
@DamianTheFatass for MAXIMUM AESTHETIC
RATagPMe
APS W
WGAINS.
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
WRA
RAP
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
WRAP 28
RAPS
WRAPS
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
R
WRA
RA
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
RAPS W
WRAPS
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WRA
RA
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
RAP
WRA
RAPS
APS W
BIGGER BETTER BURRITO - STEAK
RAP
RAPS
APS
W
R
APS W
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
WRAPS
RAPS W
APS WR
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
WRAP
RAPS W
WRAPS
S
RAPS WR
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
AUP T T I N G V E R. WRAPS WRA
W
R
APS
S
R
W
P
C
W
A
S
R
P
S
A
P
W
R
A
S
R
WRAP
RAPS W
WRAPS
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
WRA
RAP
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
WRAPS
S WRAP
RAPS W
WRAPS
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WR
RA
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
WRAPS
P
S
WRAPS W
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
A
WR
R10min
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
Prep
Time
|
Cook
Time
15min
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
WRAPS
P
S
WRAPS W
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WR
RA
W
S
RAP
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
INGREDIENTS
MACROS
W
P
S
W
A
P
PS
LIME RICE:
WRACILANTRO
PS WR
S WRA
WRAPS
A
P
R
A
R
W
W
S
REQUIRED:APS WRAPS
P
S
A
P
R
A
W 835
SW
R1 whole
Cal:
WR
P
S
Rice - ½ cup
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
Tortilla
W
A
P
S
AP Zest - ¼ whole
PS WR
S WRA
WRAPS Lettuce PS WRAPS WRLime
A
P
R
A
R
W
W
S
Protein:
50g
P
S
A
P
R
A
W
SW
RA
WR
P
S
W
A
P
R
A
Lemon Zest
-P
¼Swhole
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
AP
WRAPS Tomato
Carbs:
62g
APS WR
PS WRA
S WRCilantro
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
R
Avocado
¼
whole
A
W
W
PS W
SFat:
WR
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
43g
P
S
RA BLACK BEANS: S WRAPS WR
APS W
S WBACON
R
P
S WRAP
A
W
R
S
W
P
A
P
S
R
A
P
R
A
W
W
PS W
S
CHIPOTLE
WRMARINADE:
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
Black
Beans
¼
cup
W
A
P
S
R
A
P
S
RA
RAPS W
APS WR
S WRAP Carnitas - 6RozAPS WRAPS WBacon
R
W
W
S
P
S
- 1 strip
A
P
R
A
R
W
W
PS
S
W
A
P
S
R
A
P
S
Fat-Free
Greek Yogurt - 25g
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
Onion
¼
whole
R
RA
RAPS W
APS W
R
APS WBell
PS WRAP Ketchup - 15g
W
R
W
S
W
P
S
A
P
S
R
A
P
Pepper
¼
whole
R
A
W
R
APS
PS
SW
R
A
P
S
R
A
P
W
R
A
Sriracha
-W
5-10g
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
R
Garlic
W
RAPS W
RAPS W
PS WRA
W
W
Paprika - 3g APS WRAPS
S
P
S
A
P
R
A
R
W
R
W
W - 3g
APS
PS
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
Lemon
Juice
W
A
P
S
R
A
P
S
R
A
P
W
RAPS
RAPS W
APS WR
PS WRA Garlic PowderR-A3g
W
R
W
S
W
P
S
A
P
S
R
A
P
R
W
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
RAPS
RAPS W
APS W
W
R
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
RAPS
WRAPS
RAPS W
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
RAP
A
PS
S
R
A
P
W
R
A
W
INSTRUCTIONS
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
RAPS
APS W
WRAP
R
APS WR PREP
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
Mix thoroughly
until the texture and consistency of the marinade
RA
RA 3g of Garlic Powder
AP is even:
W
R
APSinto25ga ofbowlFat-Free
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
6oz
of
Carnitas,
Greek
Yogurt,
15g
of
your
favorite
Ketchup,
5-10g
of
Sriracha,
3g
of
Paprika,
3g
of
Lemon
Juice,
W
S
R
WRAP
RAPS W
WRAPS
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
SAvocado
RA
WRA
RAP
W
S
Slice
upR
¼A
ofP
an
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
up ¼ of a Bell Pepper
WRAPS
S WRAP
RAPS W Slice
WRAPS
P
S
A
P
S
R
A
P
R
A
W
R
W
S
Slice up ¼ of P
anS
Onion
W
P
S
A
P
R
WRA
RA
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
Dice
up 1 strip of Bacon
R
A
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
RAPS W Dice up the amount
WRAPS
of Garlic
you
desire.
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
P of Tomato you desire.
WR
Dice up
the
RA
Aamount
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
of Lettuce you desire.APS
WRAP
S WRA
WR
P
S
WRAPS W Chop up the amount
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
P One on high heat. One on medium-highRAheat.
WR
RA
WR
S
RApans.
W
P
S
W
A
P
S
Heat
up
two
R
A
P
S
R
P
W
A
W
S
R
W
P
S
W
A
S know we ain’t wasting no caloriesRonAPoil.)S WRAP
APalready
Slap some non-stick-spray on both
pans.
WR(you
PS WR
WRAPS
A
S
R
P
A
W
R
W
S
W
P
S
A
P
S
R
A
P
W
S WR
RARICE
WR
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
MAKING
THE
W
P
S
W
A
P
S
AP Rice.
WRuncooked
PS WR
S WRA
WRAPS
A
P
S
R
A
P
Fill your rice cooker to about
half-full
with
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
Wa milky color, indicating the starch is PS WRAPS W
RA of rice into a strainer within the SriceW
WuseRyour hands to massage the rice until
S
Place
that
amount
cooker
pot
and
the water
becomes
W
P
S
A
P
S
R
A
P
R
A
W
R
S
W
P
washed away.
RA
AP
WRA
R
W
S
W
P
S
WRAPS being
A
P
S
R
A
P
R
A
W
R
W
S
W
Dump out the starchy
until the water
PSis strained out becomes clear. RintoAPtheSpotWandRAletPthe rice cooker do the magic. WRAPS W
RAPSwater and repeat this process 2-3Wtimes
WRAthat
W
S
P
S
A
P
Refill
the
rice cooker with the clean rice and add theSsame
amount
of water as rice (ex: 5 cups of rice + 5 cupsPofSwater)
R
A
W
R
W
A
P
R
A
WRAPS
R
W
S
W
P
S
WRAPS
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
AP
APS CHICKEN
COOKING W
THERCHIPOTLE
WsideRbefore
PS W
StheWmeat
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
Load
the
high
heat
pan
with
your
Chipotle
Meat
Marinade
and
sear
one
turning
the
heat
down
to
medium
and
stirring
to
create
an
even
cook.
R
A
P
S
WRApieces occasionally with your spatula.
APS W
PS WR
Sthrough
R
A
P
S WRAP
R
A
W
R
Check if the meat is cooked
by
cutting
W
S
W
P
S
A
P
S
R
A
P
R
A
W
W
PS W
S
WR
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
THE BACON BLACK BEANS
RAPS W
APS WR
S WRAP CRAFTING
R
APS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
Onto your medium-high
heat
pan add in this order:
R
A
W
R
W
APS
PS
S¼Wcup of Black Beans & the Bell Peppers
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
The
Bacon
until each piece is crispy. The Onions A
& Garlic
until
sauteed.
until
heated
up.
W
A
P
S
R
A
P
S
R
P
RAPS W
RAPS W
APS WR
PS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
WCILANTRO LIME RICE
APS
PS
CREATING
THE
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
Add to ½ cup of Cooked Rice in this order:
WR of Cilantro you desire.
RAPS
RAPS W
APTheSamount
PS WRA
W
R
W
S
P
S
¼ Zest of a Lime. R
¼A
Zest
of aW
Lemon.
A
P
S
R
A
P
R
W
W
S
W
APS
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
W
THE BURRITO
RAPS
RAPS W
AP1Swhole
PS WRA ASSEMBLING
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
Add all of your
created
ingredients
onto
Flour
Tortilla
in
this
order:
S
WRice. The Bacon Black Beans. The Chipotle
RAP
PSAvocado. The Tomato. The Lettuce. RAPS WRAP
SLime
A
P
W
R
A
S
R
W
P
W
A
S
R
P
S
The
Cilantro
Meat.
The
A
P
W
R
A
W
RAPS
WRAPS
RAPS W
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
RAP
AP
PS up.
S and try not to cry if the tortilla breaks
R
A
P
Wrap
your
burrito
or if you
f*ck
things
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
tortillas in A
SW
WRAP
RthePworld.
APS WR Remember, thereWareRmore
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
W
S
P
S
RAP
RA
AP
W
R
APS
W
S
R
W
P
S
W
A
P
S
PLATING
R
A
P
S
R
A
P
W
R
A
W
S
R
SW
RAPS
WRAP
Plate, Garnish, Take a Sexy Photo,
and
@DamianTheFatass for MAXIMUM AESTHETIC
RATagPMe
APS W
WGAINS.
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
WRA
RAP
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
WRAP 29
RAPS
WRAPS
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
R
WRA
RA
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
RAPS W
WRAPS
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WRA
RA
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
RAP
WRA
RAPS
APS W
BIGGER BETTER BURRITO - CARNITAS
RAP
RAPS
APS
W
R
APS W
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
WRAPS
RAPS W
APS WR
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
WRAP
RAPS W
WRAPS
S
RAPS WR
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
AUP L K I N G V E R. WRAPS WRA
W
R
APS
S
R
W
P
B
W
A
S
R
P
S
A
P
W
R
A
S
R
WRAP
RAPS W
WRAPS
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
WRA
RAP
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
WRAPS
S WRAP
RAPS W
WRAPS
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WR
RA
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
WRAPS
P
S
WRAPS W
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
A
WR
R10min
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
Prep
Time
|
Cook
Time
15min
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
WRAPS
P
S
WRAPS W
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WR
RA
W
S
RAP
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
INGREDIENTS
MACROS
W
P
S
W
A
P
PS
LIME RICE:
WRACILANTRO
PS WR
S WRA
WRAPS
A
P
R
A
R
W
W
S
REQUIRED:APS WRAPS
P
S
A
P
R
A
W 2475
SW
R2 whole
Cal:
WR
P
S
Rice - 1 cup
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
Tortilla
W
A
P
S
AP Zest - ½ whole
PS WR
S WRA
WRAPS Lettuce PS WRAPS WRLime
A
P
R
A
R
W
W
S
Protein:
156g
P
S
A
P
R
A
W
SW
RA
WR
P
S
W
A
P
R
A
Lemon Zest
-P
½Swhole
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
AP
WRAPS Tomato
Carbs:
188g
APS WR
PS WRA
S WRCilantro
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
R
Avocado
1
whole
A
W
W
PS W
SFat:
WR
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
122g
P
S
Low-Fat Cheese - 135gAPS WRA
APS W
PS WR
R
A
S WRAP
R
W
R
W
BACON BLACK BEANS:
S
W
P
S
A
P
S
R
A
P
R
A
W
W
PS W
S
WR
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
Black
Beans
¾
cup
W
A
P
S
R
A
P
S
RA
APS W
PS WR
S WBacon
R
A
P
S WRAP CHIPOTLE MARINADE:
R
A
W
R
W
S
W
P
S
2
strips
A
P
S
R
A
P
R
A
W
R oz
W
PS
S
W
A
P
S
R
A
P
S
Carnitas
- 10
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
Onion
½
whole
R
RA
RAPS W
APS W
PS WBell
Yogurt
-A
150g
R
PS WRAP Fat-Free Greek
W
R
W
S
W
P
S
A
P
S
R
A
P
Pepper
½
whole
R
A
W
R
APS
PS
SW
R
A
P
S
R
A
P
W
R
A
Ketchup
-W
100g
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
R
Garlic
W
RAPS W
RAPS W
PS WRA
W
W
Sriracha - 20gAPS WRAPS
S
P
S
A
P
R
A
R
W
R
W
W
APS
PS
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
Paprika
10g
W
A
P
S
R
A
P
S
R
A
P
W
RAPS
RAPS W
APS WR
PS WRA Lemon Juice R- 10g
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
W
S
RAP
AP
PS
S W - 10g
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
Garlic
Powder
R
A
P
W
R
A
RAPS
RAPS W
APS W
W
R
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
RAPS
WRAPS
RAPS W
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
RAP
A
PS
S
R
A
P
W
R
A
W
INSTRUCTIONS
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
RAPS
APS W
WRAP
R
APS WR PREP
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
Mix thoroughly
a bowl until the texture and consistency of the marinade
is even:
RAJuice, 10g of Garlic Powder S WRAPS WRA
APKetchup,
R
APSinto150g
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
10oz
of
Carnitas,
of
Fat-Free
Greek
Yogurt,
100g
of
your
favorite
20g
of
Sriracha,
10g
of
Paprika,
10g
of
Lemon
W
R
WRAP
RAPS W
WRAPS
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
PSAvocado
WRA
RAP
W
S
Slice
upR
1A
whole
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
up ½ of a Bell Pepper
WRAPS
S WRAP
RAPS W Slice
WRAPS
P
S
A
P
S
R
A
P
R
A
W
R
W
S
Slice up ½ of P
anS
Onion
W
P
S
A
P
R
WRA
RA
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
Dice
up 2 strips of Bacon
R
A
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
RAPS W Dice up the amount
WRAPS
of Garlic
you
desire.
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
P of Tomato you desire.
WR
Dice up
the
RA
Aamount
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
of Lettuce you desire.APS
WRAP
S WRA
WR
P
S
WRAPS W Chop up the amount
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
P One on high heat. One on medium-highRAheat.
WR
RA
WR
S
RApans.
W
P
S
W
A
P
S
Heat
up
two
R
A
P
S
R
P
W
A
W
S
R
W
P
S
W
A
S know we ain’t wasting no caloriesRonAPoil.)S WRAP
APalready
Slap some non-stick-spray on both
pans.
WR(you
PS WR
WRAPS
A
S
R
P
A
W
R
W
S
W
P
S
A
P
S
R
A
P
W
S WR
RARICE
WR
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
MAKING
THE
W
P
S
W
A
P
S
AP Rice.
WRuncooked
PS WR
S WRA
WRAPS
A
P
S
R
A
P
Fill your rice cooker to about
half-full
with
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
Wa milky color, indicating the starch is PS WRAPS W
RA of rice into a strainer within the SriceW
WuseRyour hands to massage the rice until
S
Place
that
amount
cooker
pot
and
the water
becomes
W
P
S
A
P
S
R
A
P
R
A
W
R
S
W
P
washed away.
RA
AP
WRA
R
W
S
W
P
S
WRAPS being
A
P
S
R
A
P
R
A
W
R
W
S
W
Dump out the starchy
until the water
PSis strained out becomes clear. RintoAPtheSpotWandRAletPthe rice cooker do the magic. WRAPS W
RAPSwater and repeat this process 2-3Wtimes
WRAthat
W
S
P
S
A
P
Refill
the
rice cooker with the clean rice and add theSsame
amount
of water as rice (ex: 5 cups of rice + 5 cupsPofSwater)
R
A
W
R
W
A
P
R
A
WRAPS
R
W
S
W
P
S
WRAPS
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
AP
APS CHICKEN
COOKING W
THERCHIPOTLE
WsideRbefore
PS W
StheWmeat
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
Load
the
high
heat
pan
with
your
Chipotle
Meat
Marinade
and
sear
one
turning
the
heat
down
to
medium
and
stirring
to
create
an
even
cook.
R
A
P
S
WRApieces occasionally with your spatula.
APS W
PS WR
Sthrough
R
A
P
S WRAP
R
A
W
R
Check if the meat is cooked
by
cutting
W
S
W
P
S
A
P
S
R
A
P
R
A
W
W
PS W
S
WR
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
THE BACON BLACK BEANS
RAPS W
APS WR
S WRAP CRAFTING
R
APS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
Onto your medium-high
heat
pan add in this order:
R
A
W
R
W
APS
PS
S¾Wcup of Black Beans & the Bell Peppers
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
The
Bacon
until each piece is crispy. The Onions A
& Garlic
until
sauteed.
until
heated
up.
W
A
P
S
R
A
P
S
R
P
RAPS W
RAPS W
APS WR
PS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
WCILANTRO LIME RICE
APS
PS
CREATING
THE
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
Add to 1 cup of Cooked Rice in this order:
WR of Cilantro you desire.
RAPS
RAPS W
APTheSamount
PS WRA
W
R
W
S
P
S
½ Zest of a Lime. R
½A
Zest
of aW
Lemon.
A
P
S
R
A
P
R
W
W
S
W
APS
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
W
THE BURRITO
RAPS
RAPS W
AP2Swhole
PS WRA ASSEMBLING
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
Add all of your
created
ingredients
onto
Flour
Tortillas
in
this
order:
S
WRice. The Bacon Black Beans. The Chipotle
RAP
AP
PSof Low-Fat Cheese. The Avocado. The
SLime
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
The
Cilantro
Meat.
135g
Tomato.
The
Lettuce.
R
A
P
W
R
A
W
RAPS
WRAPS
RAPS W
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
RAP
AP
PS up.
S and try not to cry if the tortilla breaks
R
A
P
Wrap
your
burrito
or if you
f*ck
things
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
tortillas in A
SW
WRAP
RthePworld.
APS WR Remember, thereWareRmore
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
W
S
P
S
RAP
RA
AP
W
R
APS
W
S
R
W
P
S
W
A
P
S
PLATING
R
A
P
S
R
A
P
W
R
A
W
S
R
SW
RAPS
WRAP
Plate, Garnish, Take a Sexy Photo,
and
@DamianTheFatass for MAXIMUM AESTHETIC
RATagPMe
APS W
WGAINS.
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
WRA
RAP
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
WRAP 30
RAPS
WRAPS
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
R
WRA
RA
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
RAPS W
WRAPS
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WRA
RA
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
RAP
WRA
RAPS
APS W
BIGGER BETTER BURRITO - CARNITAS
RAP
RAPS
APS
W
R
APS W
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
WRAPS
RAPS W
APS WR
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
WRAP
RAPS W
WRAPS
S
RAPS WR
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
AUP T T I N G V E R. WRAPS WRA
W
R
APS
S
R
W
P
C
W
A
S
R
P
S
A
P
W
R
A
S
R
WRAP
RAPS W
WRAPS
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
WRA
RAP
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
WRAPS
S WRAP
RAPS W
WRAPS
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WR
RA
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
WRAPS
P
S
WRAPS W
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
A
WR
R10min
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
Prep
Time
|
Cook
Time
15min
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
WRAPS
P
S
WRAPS W
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WR
RA
W
S
RAP
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
INGREDIENTS
MACROS
W
P
S
W
A
P
PS
LIME RICE:
WRACILANTRO
PS WR
S WRA
WRAPS
A
P
R
A
R
W
W
S
REQUIRED:APS WRAPS
P
S
A
P
R
A
W 595
SW
R1 whole
Cal:
WR
P
S
Rice - ½ cup
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
Tortilla
W
A
P
S
AP Zest - ¼ whole
PS WR
S WRA
WRAPS Lettuce PS WRAPS WRLime
A
P
R
A
R
W
W
S
Protein:
55g
P
S
A
P
R
A
W
SW
RA
WR
P
S
W
A
P
R
A
Lemon Zest
-P
¼Swhole
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
AP
WRAPS Tomato
Carbs:
62g
APS WR
PS WRA
S WRCilantro
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
Avocado
¼
whole
W
W
PS W
SFat:
WR
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
14g
P
S
RA BLACK BEANS: S WRAPS WR
APS W
S WBACON
R
P
S WRAP
A
W
R
S
W
P
A
P
S
R
A
P
R
A
W
W
PS W
S
CHIPOTLE
WRMARINADE:
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
Black
Beans
¼
cup
W
A
P
S
R
A
P
S
RA
APS W
PS WR
S WBacon
R
A
P
S WRAP Shrimp - 6 oz
R
A
W
R
W
S
W
P
S
1
strip
A
P
S
R
A
P
R
A
W
R Yogurt - 25g
W
PS
S
W
A
P
S
R
A
P
S
Fat-Free
Greek
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
Onion
¼
whole
R
RA
RAPS W
APS W
R
APS WBell
PS WRAP Ketchup - 15g
W
R
W
S
W
P
S
A
P
S
R
A
P
Pepper
¼
whole
R
A
W
R
APS
PS
SW
R
A
P
S
R
A
P
W
R
A
Sriracha
-W
5-10g
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
R
Garlic
W
RAPS W
RAPS W
PS WRA
W
W
Paprika - 3g APS WRAPS
S
P
S
A
P
R
A
R
W
R
W
W - 3g
APS
PS
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
Lemon
Juice
W
A
P
S
R
A
P
S
R
A
P
W
RAPS
RAPS W
APS WR
PS WRA Garlic PowderR-A3g
W
R
W
S
W
P
S
A
P
S
R
A
P
R
W
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
RAPS
RAPS W
APS W
W
R
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
RAPS
WRAPS
RAPS W
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
RAP
A
PS
S
R
A
P
W
R
A
W
INSTRUCTIONS
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
RAPS
APS W
WRAP
R
APS WR PREP
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
Mix thoroughly
into a bowl until the texture and consistency of the marinade
even:
RA
RA3g of Garlic Powder
AP is5-10g
W
R
APS25g
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
6oz
of
Shrimp,
of
Fat-Free
Greek
Yogurt,
15g
of
your
favorite
Ketchup,
of
Sriracha,
3g
of
Paprika,
3g
of
Lemon
Juice,
W
S
R
WRAP
RAPS W
WRAPS
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
SAvocado
RA
WRA
RAP
W
S
Slice
upR
¼A
ofP
an
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
up ¼ of a Bell Pepper
WRAPS
S WRAP
RAPS W Slice
WRAPS
P
S
A
P
S
R
A
P
R
A
W
R
W
S
Slice up ¼ of P
anS
Onion
W
P
S
A
P
R
WRA
RA
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
Dice
up 1 strip of Bacon
R
A
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
RAPS W Dice up the amount
WRAPS
of Garlic
you
desire.
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
P of Tomato you desire.
WR
Dice up
the
RA
Aamount
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
of Lettuce you desire.APS
WRAP
S WRA
WR
P
S
WRAPS W Chop up the amount
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
P One on high heat. One on medium-highRAheat.
WR
RA
WR
S
RApans.
W
P
S
W
A
P
S
Heat
up
two
R
A
P
S
R
P
W
A
W
S
R
W
P
S
W
A
S know we ain’t wasting no caloriesRonAPoil.)S WRAP
APalready
Slap some non-stick-spray on both
pans.
WR(you
PS WR
WRAPS
A
S
R
P
A
W
R
W
S
W
P
S
A
P
S
R
A
P
W
S WR
RARICE
WR
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
MAKING
THE
W
P
S
W
A
P
S
AP Rice.
WRuncooked
PS WR
S WRA
WRAPS
A
P
S
R
A
P
Fill your rice cooker to about
half-full
with
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
Wa milky color, indicating the starch is PS WRAPS W
RA of rice into a strainer within the SriceW
WuseRyour hands to massage the rice until
S
Place
that
amount
cooker
pot
and
the water
becomes
W
P
S
A
P
S
R
A
P
R
A
W
R
S
W
P
washed away.
RA
AP
WRA
R
W
S
W
P
S
WRAPS being
A
P
S
R
A
P
R
A
W
R
W
S
W
Dump out the starchy
until the water
PSis strained out becomes clear. RintoAPtheSpotWandRAletPthe rice cooker do the magic. WRAPS W
RAPSwater and repeat this process 2-3Wtimes
WRAthat
W
S
P
S
A
P
Refill
the
rice cooker with the clean rice and add theSsame
amount
of water as rice (ex: 5 cups of rice + 5 cupsPofSwater)
R
A
W
R
W
A
P
R
A
WRAPS
R
W
S
W
P
S
WRAPS
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
AP
APS CHICKEN
COOKING W
THERCHIPOTLE
WsideRbefore
PS W
StheWmeat
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
Load
the
high
heat
pan
with
your
Chipotle
Meat
Marinade
and
sear
one
turning
the
heat
down
to
medium
and
stirring
to
create
an
even
cook.
R
A
P
S
WRApieces occasionally with your spatula.
APS W
PS WR
Sthrough
R
A
P
S WRAP
R
A
W
R
Check if the meat is cooked
by
cutting
W
S
W
P
S
A
P
S
R
A
P
R
A
W
W
PS W
S
WR
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
THE BACON BLACK BEANS
RAPS W
APS WR
S WRAP CRAFTING
R
APS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
Onto your medium-high
heat
pan add in this order:
R
A
W
R
W
APS
PS
S¼Wcup of Black Beans & the Bell Peppers
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
The
Bacon
until each piece is crispy. The Onions A
& Garlic
until
sauteed.
until
heated
up.
W
A
P
S
R
A
P
S
R
P
RAPS W
RAPS W
APS WR
PS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
WCILANTRO LIME RICE
APS
PS
CREATING
THE
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
Add to ½ cup of Cooked Rice in this order:
WR of Cilantro you desire.
RAPS
RAPS W
APTheSamount
PS WRA
W
R
W
S
P
S
¼ Zest of a Lime. R
¼A
Zest
of aW
Lemon.
A
P
S
R
A
P
R
W
W
S
W
APS
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
W
THE BURRITO
RAPS
RAPS W
AP1Swhole
PS WRA ASSEMBLING
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
Add all of your
created
ingredients
onto
Flour
Tortilla
in
this
order:
S
WRice. The Bacon Black Beans. The Chipotle
RAP
PSAvocado. The Tomato. The Lettuce. RAPS WRAP
SLime
A
P
W
R
A
S
R
W
P
W
A
S
R
P
S
The
Cilantro
Meat.
The
A
P
W
R
A
W
RAPS
WRAPS
RAPS W
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
RAP
AP
PS up.
S and try not to cry if the tortilla breaks
R
A
P
Wrap
your
burrito
or if you
f*ck
things
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
tortillas in A
SW
WRAP
RthePworld.
APS WR Remember, thereWareRmore
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
W
S
P
S
RAP
RA
AP
W
R
APS
W
S
R
W
P
S
W
A
P
S
PLATING
R
A
P
S
R
A
P
W
R
A
W
S
R
SW
RAPS
WRAP
Plate, Garnish, Take a Sexy Photo,
and
@DamianTheFatass for MAXIMUM AESTHETIC
RATagPMe
APS W
WGAINS.
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
WRA
RAP
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
WRAP
RAPS
WRAPS
31 S WRA
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
SW
WRAP
RAPS W
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
RAPS WRAP
W
P
S
WRAP
S WRA
WRAPS
P
S
A
P
S
R
A
P
WRA
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
RAP
WRA
RAPS
APS W
BIGGER BETTER BURRITO - SHRIMP
RAP
RAPS
APS
W
R
APS W
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
WRAPS
RAPS W
APS WR
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
WRAP
RAPS W
WRAPS
S
RAPS WR
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
AUP L K I N G V E R. WRAPS WRA
W
R
APS
S
R
W
P
B
W
A
S
R
P
S
A
P
W
R
A
S
R
WRAP
RAPS W
WRAPS
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
WRA
RAP
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
WRAPS
S WRAP
RAPS W
WRAPS
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WR
RA
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
WRAPS
P
S
WRAPS W
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
A
WR
R10min
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
Prep
Time
|
Cook
Time
15min
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
WRAPS
P
S
WRAPS W
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WR
RA
W
S
RAP
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
INGREDIENTS
MACROS
W
P
S
W
A
P
PS
LIME RICE:
WRACILANTRO
PS WR
S WRA
WRAPS
A
P
R
A
R
W
W
S
REQUIRED:APS WRAPS
P
S
A
P
R
A
W 2065
SW
R2 whole
Cal:
WR
P
S
Rice - 1 cup
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
Tortilla
W
A
P
S
AP Zest - ½ whole
PS WR
S WRA
WRAPS Lettuce PS WRAPS WRLime
A
P
R
A
R
W
W
S
Protein:
150g
P
S
A
P
R
A
W
SW
RA
WR
P
S
W
A
P
R
A
Lemon Zest
-P
½Swhole
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
AP
WRAPS Tomato
Carbs:
188g
APS WR
PS WRA
S WRCilantro
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
Avocado
1
whole
W
W
PS W
SFat:
WR
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
74g
P
S
Low-Fat Cheese - 135gAPS WRA
APS W
PS WR
R
A
S WRAP
R
W
R
W
BACON BLACK BEANS:
S
W
P
S
A
P
S
R
A
P
R
A
W
W
PS W
S
WR
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
Black
Beans
¾
cup
W
A
P
S
R
A
P
S
RA
APS W
PS WR
S WBacon
R
A
P
S WRAP CHIPOTLE MARINADE:
R
A
W
R
W
S
W
P
S
2
strips
A
P
S
R
A
P
R
A
W
W
PS
S
A
P
S
R
A
P
S
Shrimp
-W
10Roz
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
Onion
½
whole
R
RA
RAPS W
APS W
PS WBell
Yogurt
-A
150g
R
PS WRAP Fat-Free Greek
W
R
W
S
W
P
S
A
P
S
R
A
P
Pepper
½
whole
R
A
W
R
APS
PS
SW
R
A
P
S
R
A
P
W
R
A
Ketchup
-W
100g
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
R
Garlic
W
RAPS W
RAPS W
PS WRA
W
W
Sriracha - 20gAPS WRAPS
S
P
S
A
P
R
A
R
W
R
W
W
APS
PS
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
Paprika
10g
W
A
P
S
R
A
P
S
R
A
P
W
RAPS
RAPS W
APS WR
PS WRA Lemon Juice R- 10g
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
W
S
RAP
AP
PS
S W - 10g
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
Garlic
Powder
R
A
P
W
R
A
RAPS
RAPS W
APS W
W
R
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
RAPS
WRAPS
RAPS W
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
RAP
A
PS
S
R
A
P
W
R
A
W
INSTRUCTIONS
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
RAPS
APS W
WRAP
R
APS WR PREP
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
Mix thoroughly
a bowl until the texture and consistency of the marinade
RA
A 10g of Garlic Powder
P is even:
RJuice,
AKetchup,
W
R
APSinto
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
10oz
of
Shrimp,
150g
of
Fat-Free
Greek
Yogurt,
100g
of
your
favorite
20g
of
Sriracha,
10g
of
Paprika,
10g
of
Lemon
W
S
R
WRAP
RAPS W
WRAPS
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
PSAvocado
WRA
RAP
W
S
Slice
upR
1A
whole
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
up ½ of a Bell Pepper
WRAPS
S WRAP
RAPS W Slice
WRAPS
P
S
A
P
S
R
A
P
R
A
W
R
W
S
Slice up ½ of P
anS
Onion
W
P
S
A
P
R
WRA
RA
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
Dice
up 2 strips of Bacon
R
A
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
RAPS W Dice up the amount
WRAPS
of Garlic
you
desire.
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
P of Tomato you desire.
WR
Dice up
the
RA
Aamount
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
of Lettuce you desire.APS
WRAP
S WRA
WR
P
S
WRAPS W Chop up the amount
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
P One on high heat. One on medium-highRAheat.
WR
RA
WR
S
RApans.
W
P
S
W
A
P
S
Heat
up
two
R
A
P
S
R
P
W
A
W
S
R
W
P
S
W
A
S know we ain’t wasting no caloriesRonAPoil.)S WRAP
APalready
Slap some non-stick-spray on both
pans.
WR(you
PS WR
WRAPS
A
S
R
P
A
W
R
W
S
W
P
S
A
P
S
R
A
P
W
S WR
RARICE
WR
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
MAKING
THE
W
P
S
W
A
P
S
AP Rice.
WRuncooked
PS WR
S WRA
WRAPS
A
P
S
R
A
P
Fill your rice cooker to about
half-full
with
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
Wa milky color, indicating the starch is PS WRAPS W
RA of rice into a strainer within the SriceW
WuseRyour hands to massage the rice until
S
Place
that
amount
cooker
pot
and
the water
becomes
W
P
S
A
P
S
R
A
P
R
A
W
R
S
W
P
washed away.
RA
AP
WRA
R
W
S
W
P
S
WRAPS being
A
P
S
R
A
P
R
A
W
R
W
S
W
Dump out the starchy
until the water
PSis strained out becomes clear. RintoAPtheSpotWandRAletPthe rice cooker do the magic. WRAPS W
RAPSwater and repeat this process 2-3Wtimes
WRAthat
W
S
P
S
A
P
Refill
the
rice cooker with the clean rice and add theSsame
amount
of water as rice (ex: 5 cups of rice + 5 cupsPofSwater)
R
A
W
R
W
A
P
R
A
WRAPS
R
W
S
W
P
S
WRAPS
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
AP
APS CHICKEN
COOKING W
THERCHIPOTLE
WsideRbefore
PS W
StheWmeat
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
Load
the
high
heat
pan
with
your
Chipotle
Meat
Marinade
and
sear
one
turning
the
heat
down
to
medium
and
stirring
to
create
an
even
cook.
R
A
P
S
WRApieces occasionally with your spatula.
APS W
PS WR
Sthrough
R
A
P
S WRAP
R
A
W
R
Check if the meat is cooked
by
cutting
W
S
W
P
S
A
P
S
R
A
P
R
A
W
W
PS W
S
WR
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
THE BACON BLACK BEANS
RAPS W
APS WR
S WRAP CRAFTING
R
APS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
Onto your medium-high
heat
pan add in this order:
R
A
W
R
W
APS
PS
S¾Wcup of Black Beans & the Bell Peppers
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
The
Bacon
until each piece is crispy. The Onions A
& Garlic
until
sauteed.
until
heated
up.
W
A
P
S
R
A
P
S
R
P
RAPS W
RAPS W
APS WR
PS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
WCILANTRO LIME RICE
APS
PS
CREATING
THE
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
Add to 1 cup of Cooked Rice in this order:
WR of Cilantro you desire.
RAPS
RAPS W
APTheSamount
PS WRA
W
R
W
S
P
S
½ Zest of a Lime. R
½A
Zest
of aW
Lemon.
A
P
S
R
A
P
R
W
W
S
W
APS
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
W
THE BURRITO
RAPS
RAPS W
AP2Swhole
PS WRA ASSEMBLING
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
Add all of your
created
ingredients
onto
Flour
Tortillas
in
this
order:
S
WRice. The Bacon Black Beans. The Chipotle
RAP
AP
PSof Low-Fat Cheese. The Avocado. The
SLime
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
The
Cilantro
Meat.
135g
Tomato.
The
Lettuce.
R
A
P
W
R
A
W
RAPS
WRAPS
RAPS W
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
RAP
AP
PS up.
S and try not to cry if the tortilla breaks
R
A
P
Wrap
your
burrito
or if you
f*ck
things
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
tortillas in A
SW
WRAP
RthePworld.
APS WR Remember, thereWareRmore
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
W
S
P
S
RAP
RA
AP
W
R
APS
W
S
R
W
P
S
W
A
P
S
PLATING
R
A
P
S
R
A
P
W
R
A
W
S
R
SW
RAPS
WRAP
Plate, Garnish, Take a Sexy Photo,
and
@DamianTheFatass for MAXIMUM AESTHETIC
RATagPMe
APS W
WGAINS.
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
WRA
RAP
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
WRAP 32
RAPS
WRAPS
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
R
WRA
RA
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
RAPS W
WRAPS
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WRA
RA
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
RAP
WRA
RAPS
APS W
BIGGER BETTER BURRITO - SHRIMP
RAP
RAPS
APS
W
R
APS W
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
WRAPS
RAPS W
APS WR
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
WRAP
RAPS W
WRAPS
S
RAPS WR
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
AUP T T I N G V E R. WRAPS WRA
W
R
APS
S
R
W
P
C
W
A
S
R
P
S
A
P
W
R
A
S
R
WRAP
RAPS W
WRAPS
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
WRA
RAP
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
WRAPS
S WRAP
RAPS W
WRAPS
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WR
RA
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
WRAPS
P
S
WRAPS W
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
A
WR
R10min
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
Prep
Time
|
Cook
Time
15min
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
WRAPS
P
S
WRAPS W
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WR
RA
W
S
RAP
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
INGREDIENTS
MACROS
W
P
S
W
A
P
PS
LIME RICE:
WRACILANTRO
PS WR
S WRA
WRAPS
A
P
R
A
R
W
W
S
REQUIRED:APS WRAPS
P
S
A
P
R
A
W 575
SW
R1 whole
Cal:
WR
P
S
Rice - ½ cup
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
Tortilla
W
A
P
S
AP Zest - ¼ whole
PS WR
S WRA
WRAPS Lettuce PS WRAPS WRLime
A
P
R
A
R
W
W
S
Protein:
48g
P
S
A
P
R
A
W
SW
RA
WR
P
S
W
A
P
R
A
Lemon Zest
-P
¼Swhole
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
AP
WRAPS Tomato
Carbs:
62g
APS WR
PS WRA
S WRCilantro
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
Avocado
¼
whole
W
W
PS W
SFat:
WR
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
15g
P
S
RA BLACK BEANS: S WRAPS WR
APS W
S WBACON
R
P
S WRAP
A
W
R
S
W
P
A
P
S
R
A
P
R
A
W
W
PS W
S
CHIPOTLE
WRMARINADE:
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
Black
Beans
¼
cup
W
A
P
S
R
A
P
S
RA
RAPS W
APS WR
S WRAP White Fish -R6Aoz
R
APS WBacon
W
R
W
S
W
P
S
- 1 strip
A
P
S
R
A
P
R
W
W
PS
S
W
A
P
S
R
A
P
S
Fat-Free
Greek Yogurt - 25g
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
Onion
¼
whole
R
RA
RAPS W
APS W
R
APS WBell
PS WRAP Ketchup - 15g
W
R
W
S
W
P
S
A
P
S
R
A
P
Pepper
¼
whole
R
A
W
R
APS
PS
SW
R
A
P
S
R
A
P
W
R
A
Sriracha
-W
5-10g
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
R
Garlic
W
RAPS W
RAPS W
PS WRA
W
W
Paprika - 3g APS WRAPS
S
P
S
A
P
R
A
R
W
R
W
W - 3g
APS
PS
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
Lemon
Juice
W
A
P
S
R
A
P
S
R
A
P
W
RAPS
RAPS W
APS WR
PS WRA Garlic PowderR-A3g
W
R
W
S
W
P
S
A
P
S
R
A
P
R
W
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
RAPS
RAPS W
APS W
W
R
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
RAPS
WRAPS
RAPS W
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
RAP
A
PS
S
R
A
P
W
R
A
W
INSTRUCTIONS
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
RAPS
APS W
WRAP
R
APS WR PREP
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
Mix thoroughly
a bowl until the texture and consistency of the marinade
RA
A 3g of Garlic Powder
P is even:
Sinto25g
RJuice,
AKetchup,
W
R
APFish,
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
6oz
of
White
of
Fat-Free
Greek
Yogurt,
15g
of
your
favorite
5-10g
of
Sriracha,
3g
of
Paprika,
3g
of
Lemon
W
S
R
WRAP
RAPS W
WRAPS
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
SAvocado
RA
WRA
RAP
W
S
Slice
upR
¼A
ofP
an
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
up ¼ of a Bell Pepper
WRAPS
S WRAP
RAPS W Slice
WRAPS
P
S
A
P
S
R
A
P
R
A
W
R
W
S
Slice up ¼ of P
anS
Onion
W
P
S
A
P
R
WRA
RA
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
Dice
up 1 strip of Bacon
R
A
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
RAPS W Dice up the amount
WRAPS
of Garlic
you
desire.
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
P of Tomato you desire.
WR
Dice up
the
RA
Aamount
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
of Lettuce you desire.APS
WRAP
S WRA
WR
P
S
WRAPS W Chop up the amount
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
P One on high heat. One on medium-highRAheat.
WR
RA
WR
S
RApans.
W
P
S
W
A
P
S
Heat
up
two
R
A
P
S
R
P
W
A
W
S
R
W
P
S
W
A
S know we ain’t wasting no caloriesRonAPoil.)S WRAP
APalready
Slap some non-stick-spray on both
pans.
WR(you
PS WR
WRAPS
A
S
R
P
A
W
R
W
S
W
P
S
A
P
S
R
A
P
W
S WR
RARICE
WR
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
MAKING
THE
W
P
S
W
A
P
S
AP Rice.
WRuncooked
PS WR
S WRA
WRAPS
A
P
S
R
A
P
Fill your rice cooker to about
half-full
with
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
Wa milky color, indicating the starch is PS WRAPS W
RA of rice into a strainer within the SriceW
WuseRyour hands to massage the rice until
S
Place
that
amount
cooker
pot
and
the water
becomes
W
P
S
A
P
S
R
A
P
R
A
W
R
S
W
P
washed away.
RA
AP
WRA
R
W
S
W
P
S
WRAPS being
A
P
S
R
A
P
R
A
W
R
W
S
W
Dump out the starchy
until the water
PSis strained out becomes clear. RintoAPtheSpotWandRAletPthe rice cooker do the magic. WRAPS W
RAPSwater and repeat this process 2-3Wtimes
WRAthat
W
S
P
S
A
P
Refill
the
rice cooker with the clean rice and add theSsame
amount
of water as rice (ex: 5 cups of rice + 5 cupsPofSwater)
R
A
W
R
W
A
P
R
A
WRAPS
R
W
S
W
P
S
WRAPS
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
AP
APS CHICKEN
COOKING W
THERCHIPOTLE
WsideRbefore
PS W
StheWmeat
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
Load
the
high
heat
pan
with
your
Chipotle
Meat
Marinade
and
sear
one
turning
the
heat
down
to
medium
and
stirring
to
create
an
even
cook.
R
A
P
S
WRApieces occasionally with your spatula.
APS W
PS WR
Sthrough
R
A
P
S WRAP
R
A
W
R
Check if the meat is cooked
by
cutting
W
S
W
P
S
A
P
S
R
A
P
R
A
W
W
PS W
S
WR
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
THE BACON BLACK BEANS
RAPS W
APS WR
S WRAP CRAFTING
R
APS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
Onto your medium-high
heat
pan add in this order:
R
A
W
R
W
APS
PS
S¼Wcup of Black Beans & the Bell Peppers
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
The
Bacon
until each piece is crispy. The Onions A
& Garlic
until
sauteed.
until
heated
up.
W
A
P
S
R
A
P
S
R
P
RAPS W
RAPS W
APS WR
PS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
WCILANTRO LIME RICE
APS
PS
CREATING
THE
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
Add to ½ cup of Cooked Rice in this order:
WR of Cilantro you desire.
RAPS
RAPS W
APTheSamount
PS WRA
W
R
W
S
P
S
¼ Zest of a Lime. R
¼A
Zest
of aW
Lemon.
A
P
S
R
A
P
R
W
W
S
W
APS
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
W
THE BURRITO
RAPS
RAPS W
AP1Swhole
PS WRA ASSEMBLING
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
Add all of your
created
ingredients
onto
Flour
Tortilla
in
this
order:
S
WRice. The Bacon Black Beans. The Chipotle
RAP
PSAvocado. The Tomato. The Lettuce. RAPS WRAP
SLime
A
P
W
R
A
S
R
W
P
W
A
S
R
P
S
The
Cilantro
Meat.
The
A
P
W
R
A
W
RAPS
WRAPS
RAPS W
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
RAP
AP
PS up.
S and try not to cry if the tortilla breaks
R
A
P
Wrap
your
burrito
or if you
f*ck
things
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
tortillas in A
SW
WRAP
RthePworld.
APS WR Remember, thereWareRmore
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
W
S
P
S
RAP
RA
AP
W
R
APS
W
S
R
W
P
S
W
A
P
S
PLATING
R
A
P
S
R
A
P
W
R
A
W
S
R
SW
RAPS
WRAP
Plate, Garnish, Take a Sexy Photo,
and
@DamianTheFatass for MAXIMUM AESTHETIC
RATagPMe
APS W
WGAINS.
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
WRA
RAP
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
WRAP 33
RAPS
WRAPS
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
R
WRA
RA
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
RAPS W
WRAPS
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WRA
RA
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
RAP
WRA
RAPS
APS W
BIGGER BETTER BURRITO - FISH
RAP
RAPS
APS
W
R
APS W
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
WRAPS
RAPS W
APS WR
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
WRAP
RAPS W
WRAPS
S
RAPS WR
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
AUP L K I N G V E R. WRAPS WRA
W
R
APS
S
R
W
P
B
W
A
S
R
P
S
A
P
W
R
A
S
R
WRAP
RAPS W
WRAPS
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
WRA
RAP
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
WRAPS
S WRAP
RAPS W
WRAPS
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WR
RA
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
WRAPS
P
S
WRAPS W
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
A
WR
R10min
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
Prep
Time
|
Cook
Time
15min
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
WRAPS
P
S
WRAPS W
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WR
RA
W
S
RAP
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
INGREDIENTS
MACROS
W
P
S
W
A
P
PS
LIME RICE:
WRACILANTRO
PS WR
S WRA
WRAPS
A
P
R
A
R
W
W
S
REQUIRED:APS WRAPS
P
S
A
P
R
A
W 2030
SW
R2 whole
Cal:
WR
P
S
Rice - 1 cup
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
Tortilla
W
A
P
S
AP Zest - ½ whole
PS WR
S WRA
WRAPS Lettuce PS WRAPS WRLime
A
P
R
A
R
W
W
S
Protein:
150g
P
S
A
P
R
A
W
SW
RA
WR
P
S
W
A
P
R
A
Lemon Zest
-P
½Swhole
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
AP
WRAPS Tomato
Carbs:
188g
APS WR
PS WRA
S WRCilantro
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
Avocado
1
whole
W
W
PS W
SFat:
WR
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
75g
P
S
Low-Fat Cheese - 135gAPS WRA
APS W
PS WR
R
A
S WRAP
R
W
R
W
BACON BLACK BEANS:
S
W
P
S
A
P
S
R
A
P
R
A
W
W
PS W
S
WR
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
Black
Beans
¾
cup
W
A
P
S
R
A
P
S
RA
APS W
PS WR
S WBacon
R
A
P
S WRAP CHIPOTLE MARINADE:
R
A
W
R
W
S
W
P
S
2
strips
A
P
S
R
A
P
R
A
W
W
PS
S
W-R10 oz
A
P
S
R
A
P
S
White
Fish
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
Onion
½
whole
R
RA
RAPS W
APS W
PS WBell
Yogurt
-A
150g
R
PS WRAP Fat-Free Greek
W
R
W
S
W
P
S
A
P
S
R
A
P
Pepper
½
whole
R
A
W
R
APS
PS
SW
R
A
P
S
R
A
P
W
R
A
Ketchup
-W
100g
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
R
Garlic
W
RAPS W
RAPS W
PS WRA
W
W
Sriracha - 20gAPS WRAPS
S
P
S
A
P
R
A
R
W
R
W
W
APS
PS
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
Paprika
10g
W
A
P
S
R
A
P
S
R
A
P
W
RAPS
RAPS W
APS WR
PS WRA Lemon Juice R- 10g
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
W
S
RAP
AP
PS
S W - 10g
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
Garlic
Powder
R
A
P
W
R
A
RAPS
RAPS W
APS W
W
R
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
RAPS
WRAPS
RAPS W
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
RAP
A
PS
S
R
A
P
W
R
A
W
INSTRUCTIONS
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
RAPS
APS W
WRAP
R
APS WR PREP
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
Mix thoroughly
into a bowl until the texture and consistency of the marinade
is even:
RAJuice, 10g of Garlic Powder S WRAPS WRA
AP Ketchup,
R
APSFish,
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
10oz
of
White
150g
of
Fat-Free
Greek
Yogurt,
100g
of
your
favorite
20g
of
Sriracha,
10g
of
Paprika,
10g
of
Lemon
W
R
WRAP
RAPS W
WRAPS
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
PSAvocado
WRA
RAP
W
S
Slice
upR
1A
whole
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
up ½ of a Bell Pepper
WRAPS
S WRAP
RAPS W Slice
WRAPS
P
S
A
P
S
R
A
P
R
A
W
R
W
S
Slice up ½ of P
anS
Onion
W
P
S
A
P
R
WRA
RA
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
Dice
up 2 strips of Bacon
R
A
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
RAPS W Dice up the amount
WRAPS
of Garlic
you
desire.
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
P of Tomato you desire.
WR
Dice up
the
RA
Aamount
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
of Lettuce you desire.APS
WRAP
S WRA
WR
P
S
WRAPS W Chop up the amount
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
P One on high heat. One on medium-highRAheat.
WR
RA
WR
S
RApans.
W
P
S
W
A
P
S
Heat
up
two
R
A
P
S
R
P
W
A
W
S
R
W
P
S
W
A
S know we ain’t wasting no caloriesRonAPoil.)S WRAP
APalready
Slap some non-stick-spray on both
pans.
WR(you
PS WR
WRAPS
A
S
R
P
A
W
R
W
S
W
P
S
A
P
S
R
A
P
W
S WR
RARICE
WR
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
MAKING
THE
W
P
S
W
A
P
S
AP Rice.
WRuncooked
PS WR
S WRA
WRAPS
A
P
S
R
A
P
Fill your rice cooker to about
half-full
with
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
Wa milky color, indicating the starch is PS WRAPS W
RA of rice into a strainer within the SriceW
WuseRyour hands to massage the rice until
S
Place
that
amount
cooker
pot
and
the water
becomes
W
P
S
A
P
S
R
A
P
R
A
W
R
S
W
P
washed away.
RA
AP
WRA
R
W
S
W
P
S
WRAPS being
A
P
S
R
A
P
R
A
W
R
W
S
W
Dump out the starchy
until the water
PSis strained out becomes clear. RintoAPtheSpotWandRAletPthe rice cooker do the magic. WRAPS W
RAPSwater and repeat this process 2-3Wtimes
WRAthat
W
S
P
S
A
P
Refill
the
rice cooker with the clean rice and add theSsame
amount
of water as rice (ex: 5 cups of rice + 5 cupsPofSwater)
R
A
W
R
W
A
P
R
A
WRAPS
R
W
S
W
P
S
WRAPS
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
AP
APS CHICKEN
COOKING W
THERCHIPOTLE
WsideRbefore
PS W
StheWmeat
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
Load
the
high
heat
pan
with
your
Chipotle
Meat
Marinade
and
sear
one
turning
the
heat
down
to
medium
and
stirring
to
create
an
even
cook.
R
A
P
S
WRApieces occasionally with your spatula.
APS W
PS WR
Sthrough
R
A
P
S WRAP
R
A
W
R
Check if the meat is cooked
by
cutting
W
S
W
P
S
A
P
S
R
A
P
R
A
W
W
PS W
S
WR
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
THE BACON BLACK BEANS
RAPS W
APS WR
S WRAP CRAFTING
R
APS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
Onto your medium-high
heat
pan add in this order:
R
A
W
R
W
APS
PS
S¾Wcup of Black Beans & the Bell Peppers
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
The
Bacon
until each piece is crispy. The Onions A
& Garlic
until
sauteed.
until
heated
up.
W
A
P
S
R
A
P
S
R
P
RAPS W
RAPS W
APS WR
PS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
WCILANTRO LIME RICE
APS
PS
CREATING
THE
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
Add to 1 cup of Cooked Rice in this order:
WR of Cilantro you desire.
RAPS
RAPS W
APTheSamount
PS WRA
W
R
W
S
P
S
½ Zest of a Lime. R
½A
Zest
of aW
Lemon.
A
P
S
R
A
P
R
W
W
S
W
APS
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
W
THE BURRITO
RAPS
RAPS W
AP2Swhole
PS WRA ASSEMBLING
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
Add all of your
created
ingredients
onto
Flour
Tortillas
in
this
order:
S
WRice. The Bacon Black Beans. The Chipotle
RAP
AP
PSof Low-Fat Cheese. The Avocado. The
SLime
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
The
Cilantro
Meat.
135g
Tomato.
The
Lettuce.
R
A
P
W
R
A
W
RAPS
WRAPS
RAPS W
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
RAP
AP
PS up.
S and try not to cry if the tortilla breaks
R
A
P
Wrap
your
burrito
or if you
f*ck
things
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
tortillas in A
SW
WRAP
RthePworld.
APS WR Remember, thereWareRmore
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
W
S
P
S
RAP
RA
AP
W
R
APS
W
S
R
W
P
S
W
A
P
S
PLATING
R
A
P
S
R
A
P
W
R
A
W
S
R
SW
RAPS
WRAP
Plate, Garnish, Take a Sexy Photo,
and
@DamianTheFatass for MAXIMUM AESTHETIC
RATagPMe
APS W
WGAINS.
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
WRA
RAP
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
WRAP 34
RAPS
WRAPS
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
R
WRA
RA
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
RAPS W
WRAPS
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WRA
RA
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
RAP
WRA
RAPS
APS W
BIGGER BETTER BURRITO - FISH
CLICK HERE TO WATCH
RAP
RAPS
APS
W
R
APS W
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
WRAPS
RAPS W
APS WR
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
WRAP
RAPS W
WRAPS
S
RAPS WR
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
AUP T T I N G V E R. WRAPS WRA
W
R
APS
S
R
W
P
C
W
A
S
R
P
S
A
P
W
R
A
S
R
WRAP
RAPS W
WRAPS
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
WRA
RAP
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
WRAPS
S WRAP
RAPS W
WRAPS
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WR
RA
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
WRAPS
P
S
WRAPS W
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WR
RA5min | Cook Time 10min
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
Prep
Time
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
WRAPS
P
S
WRAPS W
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WR
RA
W
S
RAP
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
INGREDIENTS
MACROS
W
P
S
W
A
P
WRAPS
PS WR
S WRA
WRAPS
A
P
R
A
R
W
W
S
REQUIRED:APS WRAPS
P
S
A
P
R
A
W 535
SW
R1 whole
Cal:
WR
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
Tortilla
W
A
P
S
WRAP
PS WR
S WRA
WRAPS Chicken Breast
A
P
S
R
A
P
R
A
W
R
W
S
W
Protein:
65g
P
S
A
P
6oz
S
R
A
P
W
SW
RA
WR
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
- 40g
WRAPS Low-Fat Cheese
Carbs:
37g
APS WR
PS WRA
S WRAP
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
Fat-Free
Greek
Yogurt
75g
W
W
PS W
SFat:
WR
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
14g
P
S
Salsa - ¼ cup
APS W
PS WR
S WRA
R
A
P
S WRAP
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
W
PS W
S
Spinach
W- 2Rcups
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
APS W
PS WR
S WRA
R
A
P
S WRAP
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
W
PS
S
WR
A
P
S
R
A
P
S
OPTIONAL:
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
RAPS W
APS W
R
APS WRA
PS WRAP Corn
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
APS
PS
SW
R
A
P
S
R
A
P
W
R
A
Cilantro
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
WR
RAPS W
RAPS W
PS WRA
W
W
Bell Peppers APS WRAPS
S
P
S
A
P
R
A
R
W
R
W
W
APS
PS
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
RAPS
RAPS W
APS WR
PS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
RAPS
RAPS W
APS W
W
R
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
RAPS
WRAPS
RAPS W
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
RAP
A
PS
S
R
A
P
W
R
A
W
INSTRUCTIONS
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
WRAP
RAPS W
APS WR PREP
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
A
Rfavorite
AP Garlic Powder, Salt, and Pepper.
W
R
APS 6oz of Chicken Breast
W
S
R
W
P
S
Slice/Dice/Chop
and
season
with
(or
your
seasoning.)
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
WRAP
RAPS W
WRAPS
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
PSpan to high heat & slap someRAnon-stick-spray
WRA
RAP on the pan.
Aone
W
S
R
W
P
S
W
A
P
S
Heat
up
R
A
P
S
R
P
W
A
W
S
R
W
RAPSno calories on oil.) S WRAPS WRAPS
S WRAP
RAPS W (you alreadySknow
Wwasting
P
A
S
we
ain’t
R
P
A
W
R
S
W
P
A
P
R
WRA
RA
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
RAPS W COOKING THE
WRAPS
P
S
A
P
S
R
A
P
CHICKEN
R
A
W
R
W
S
W
P
S
A
P
S
R to the other side and slightly
WR
RA one side until sear marksS appear,
AP Breast onto the pan and
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
Slap
the
Chicken
cook
by
searing
then
flip
R
A
W
S
R
W
P
PS even cook throughout the
WRAP
S WRA
WRa Abeautiful
P
S
WRAPS W sear, then keep
A
P
S
R
A
P
R
A
W
flipping
to
get
chicken.
R
W
S
W
P
S
A
P
S
R sure the insides are fullyS WRAPS WR
A a few pieces with the spatula
Rthrough
APChicken Breast is fully cooked
W
Rthe
W
S
W
P
S
A
P
S
R
A
P
R
A
W
Check
if
by
cutting
and
making
R
W
S
W
RAP
RAP
APS
W
R
W
S
W
P
S
WRAPS
A
P
S
R
A
P
R
A
W
R
W
white.
S
WRAP
S WR
RAPS W
WRAPS
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
WRAP
PS WR
S WRA
WRAPS
A
P
S
R
A
P
R
A
W
R
W
S
ASSEMBLING
THE
QUESADILLA
W
P
S
A
P
S
R
A
P
W
SW
RApan to medium-high heat S& slap
WR
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
Heat
up
one
some
non-stick-spray
on
the
pan.
W
A
P
WRAnoP calories on oil.) PS WRAPS WRA
PS WR
WRAPS (you already know
A
S
R
P
A
W
R
S
W
P
we
ain’t
wasting
A
S
R
A
P
R
W
SW
RA
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
W
WRpanA and cook until the bottom
PSadding
S WnotRburned before turningRthe
WRAPS Lay 1 whole Flour
Aand
Pbut
Sthe
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
Tortilla
on
is
crispy,
heat
off
to
A
P
R
A
W
R
W
PS W
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
one side of the Tortilla in this order:
APS W
PS WR
S WRA
R
A
P
S WRAP
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
2 cups of
Spinach
R
A
W
W
PS W
S
WR
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
Chicken
RAPS W
APS WR
S WRAP The
R
APS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
75g ofS
Fat-Free
Greek
Yogurt
R
W
APS
PS
SW
R
A
P
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
¼ cup of Salsa
RAPS W
RAPS W
APS WR
PS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
40g of
Low-Fat
Cheese
W
APS
PS
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
Optional: Your desired amount
Corn
RAPS
RAPS W
APSofW
PS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
Optional:
Your
W desired amount of CilantroPS WRAPS
APS
P
R
A
S
R
P
W
A
W
S
R
P
S
W
A
P
R
A
S
R
A
P
W
R
W Peppers
amount
RAPS
RAPS W
APSof Bell
PS WRA Optional: YourRdesired
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
PS
Fold your Quesadilla and
try
cry if the tortilla breaks or if you f*ck
tortillas
APSup. Remember, there areWmore
PStoW
Rthings
WRinAthe
RAnot
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
R
W
S
W
RAP
AP
PS
S
world.
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
WRAP
RAPS W
APS WR
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RAP
RA
AP
W
PLATING
R
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W Tag Me @DamianTheFatassPSforWMAXIMUM
RAPS AESTHETIC GAINS. S WRAPS WRAP
APSand
Plate, Garnish, Take a S
Sexy
RPhoto,
APS W
W
A
P
R
A
R
W
W
S
RAP
WRA
RAP
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
WRAP 36
RAPS
WRAPS
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
R
WRA
RA
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
RAPS W
WRAPS
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WRA
RA
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
RAP
WRA
RAPS
APS W
CLASSY QUESADILLA - CHICKEN
RAP
RAPS
APS
W
R
APS W
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
WRAPS
RAPS W
APS WR
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
WRAP
RAPS W
WRAPS
S
RAPS WR
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
AUP L K I N G V E R. WRAPS WRA
W
R
APS
S
R
W
P
B
W
A
S
R
P
S
A
P
W
R
A
S
R
WRAP
RAPS W
WRAPS
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
WRA
RAP
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
WRAPS
S WRAP
RAPS W
WRAPS
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WR
RA
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
WRAPS
P
S
WRAPS W
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WR
RA5min | Cook Time 10min
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
Prep
Time
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
WRAPS
P
S
WRAPS W
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WR
RA
W
S
RAP
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
INGREDIENTS
MACROS
W
P
S
W
A
P
WRAPS
PS WR
S WRA
WRAPS
A
P
R
A
R
W
W
S
REQUIRED:APS WRAPS
P
S
A
P
R
A
W 1440
SW
R2 whole
Cal:
WR
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
Tortilla
W
A
P
S
WRAP
PS WR
S WRA
WRAPS Chicken Breast
A
P
S
R
A
P
R
A
W
R
W
S
W
Protein:
140g
P
S
A
P
10oz
S
R
A
P
W
SW
RA
WR
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
- 150g S WRAP
WRAPS Low-Fat Cheese
Carbs:
98g
APS WR
PS WRA
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
Fat-Free
Greek
Yogurt
150g
W
W
PS W
SFat:
WR
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
54g
P
S
Salsa - ½ cup
APS W
PS WR
S WRA
R
A
P
S WRAP
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
W
PS W
S
Avocado
W-R½ whole
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
RAPS W
APS WR
S WRAP Spinach - 3Rcups
R
APS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
W
PS
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
RAPS W
APS W
R
PS WRAP OPTIONAL: RAPS WRAPS WRA
W
W
S
P
S
A
P
R
A
R
W
W
APS
PS
SW
R
A
P
S
R
A
P
W
R
A
Corn
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
RAPS W
RAPS W
APS WR
PS WRA
W
R
W
Cilantro
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
W
APS
PS
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
Bell
Peppers
W
A
P
S
R
A
P
S
R
A
P
W
RAPS
RAPS W
APS WR
PS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
RAPS
RAPS W
APS W
W
R
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
RAPS
WRAPS
RAPS W
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
RAP
A
PS
S
R
A
P
W
R
A
W
INSTRUCTIONS
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
WRAP
RAPS W
APS WR PREP
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
P Garlic Powder, Salt, and Pepper.
RAfavorite seasoning.)
Awith
W
R
APS 10oz of Chicken Breast
W
S
R
W
P
S
Slice/Dice/Chop
and
season
(or
your
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
WRAP
RAPS W
WRAPS
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
PSpan to high heat & slap someRAnon-stick-spray
WRA
RAP on the pan.
Aone
W
S
R
W
P
S
W
A
P
S
Heat
up
R
A
P
S
R
P
W
A
W
S
R
W
RAPSno calories on oil.) S WRAPS WRAPS
S WRAP
RAPS W (you alreadySknow
Wwasting
P
A
S
we
ain’t
R
P
A
W
R
S
W
P
A
P
R
WRA
RA
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
RAPS W COOKING THE
WRAPS
P
S
A
P
S
R
A
P
CHICKEN
R
A
W
R
W
S
W
P
S
A
P
S
R to the other side and slightly
WR
RA one side until sear marksS appear,
AP Breast onto the pan and
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
Slap
the
Chicken
cook
by
searing
then
flip
R
A
W
S
R
W
P
PS even cook throughout the
WRAP
S WRA
WRa Abeautiful
P
S
WRAPS W sear, then keep
A
P
S
R
A
P
R
A
W
flipping
to
get
chicken.
R
W
S
W
P
S
A
P
S
R sure the insides are fullyS WRAPS WR
A a few pieces with the spatula
Rthrough
APChicken Breast is fully cooked
W
Rthe
W
S
W
P
S
A
P
S
R
A
P
R
A
W
Check
if
by
cutting
and
making
R
W
S
W
RAP
RAP
APS
W
R
W
S
W
P
S
WRAPS
A
P
S
R
A
P
R
A
W
R
W
white.
S
WRAP
S WR
RAPS W
WRAPS
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
WRAP
PS WR
S WRA
WRAPS
A
P
S
R
A
P
R
A
W
R
W
S
ASSEMBLING
THE
QUESADILLA
W
P
S
A
P
S
R
A
P
W
SW
RApan to medium-high heat S& slap
WR
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
Heat
up
one
some
non-stick-spray
on
the
pan.
W
A
P
WRAnoP calories on oil.) PS WRAPS WRA
PS WR
WRAPS (you already know
A
S
R
P
A
W
R
S
W
P
we
ain’t
wasting
A
S
R
A
P
R
W
SW
RA
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
W
RA
Wpan
PSadding
S WnotRburned before turningRthe
WRAPS Lay 1 whole Flour
Aand
Pbut
Sthe
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
Tortilla
on
and
cook
until
the
bottom
is
crispy,
heat
off
to
A
P
R
A
W
R
W
PS W
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
one side of the Tortilla in this order:
APS W
PS WR
S WRA
R
A
P
S WRAP
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
3 cups of
Spinach
R
A
W
W
PS W
S
WR
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
Chicken
RAPS W
APS WR
S WRAP The
R
APS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
150g of
Fat-Free
Greek
Yogurt
R
W
APS
PS
SW
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
½ cup of Salsa
RAPS W
RAPS W
APS WR
PS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
½ of an
Avocado
W
APS
PS
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
150g of Low-Fat Cheese APS WR
RAPS
RAPS W
PS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
Optional:
Your
W desired amount of Corn PS WRAPS
APS
P
R
A
S
R
P
W
A
W
S
R
P
S
W
A
P
R
A
S
R
A
P
W
R
W
amount
RAPS
RAPS W
APSof Cilantro
PS WRA Optional: YourRdesired
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
W
S
W desired amount of Bell Peppers
Optional:
RAP
AP
PS
SYour
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
RAPS
WRAPS
RAPS W
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
RAP
AP
PS up on top to complete yourRquesadilla.
S 1 whole Flour Tortilla thatRhas
Add
another
been
crisped
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
A
P
W
A
W
S
WRAP
RAPS W
APS WR
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RAP
RA
AP
W
PLATING
R
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W Tag Me @DamianTheFatassPSforWMAXIMUM
RAPS AESTHETIC GAINS. S WRAPS WRAP
APSand
Plate, Garnish, Take a S
Sexy
RPhoto,
APS W
W
A
P
R
A
R
W
W
S
RAP
WRA
RAP
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
WRAP 37
RAPS
WRAPS
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
R
WRA
RA
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
RAPS W
WRAPS
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WRA
RA
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
RAP
WRA
RAPS
APS W
CLASSY QUESADILLA - CHICKEN
RAP
RAPS
APS
W
R
APS W
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
WRAPS
RAPS W
APS WR
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
WRAP
RAPS W
WRAPS
S
RAPS WR
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
AUP T T I N G V E R. WRAPS WRA
W
R
APS
S
R
W
P
C
W
A
S
R
P
S
A
P
W
R
A
S
R
WRAP
RAPS W
WRAPS
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
WRA
RAP
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
WRAPS
S WRAP
RAPS W
WRAPS
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WR
RA
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
WRAPS
P
S
WRAPS W
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WR
RA5min | Cook Time 10min
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
Prep
Time
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
WRAPS
P
S
WRAPS W
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WR
RA
W
S
RAP
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
INGREDIENTS
MACROS
W
P
S
W
A
P
WRAPS
PS WR
S WRA
WRAPS
A
P
R
A
R
W
W
S
REQUIRED:APS WRAPS
P
S
A
P
R
A
W 670
SW
R1 whole
Cal:
WR
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
Tortilla
W
A
P
S
WRAP
PS WR
S WRA
WRAPS 95% Lean Ground
A
P
S
R
A
P
R
A
W
R
W
S
W
Protein:
81g
P
S
A
P
Beef
6oz
S
R
A
P
W
SW
RA
WR
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
- 40g
WRAPS Low-Fat Cheese
Carbs:
37g
APS WR
PS WRA
S WRAP
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
Fat-Free
Greek
Yogurt
75g
W
W
PS W
SFat:
WR
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
22g
P
S
Salsa - ¼ cup
APS W
PS WR
S WRA
R
A
P
S WRAP
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
W
PS W
S
Spinach
W- 2Rcups
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
APS W
PS WR
S WRA
R
A
P
S WRAP
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
W
PS
S
WR
A
P
S
R
A
P
S
OPTIONAL:
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
RAPS W
APS W
R
APS WRA
PS WRAP Corn
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
APS
PS
SW
R
A
P
S
R
A
P
W
R
A
Cilantro
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
WR
RAPS W
RAPS W
PS WRA
W
W
Bell Peppers APS WRAPS
S
P
S
A
P
R
A
R
W
R
W
W
APS
PS
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
RAPS
RAPS W
APS WR
PS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
RAPS
RAPS W
APS W
W
R
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
RAPS
WRAPS
RAPS W
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
RAP
A
PS
S
R
A
P
W
R
A
W
INSTRUCTIONS
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
WRAP
RAPS W
APS WR PREP
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
P
RAseasoning.)
APowder,
PS of 95% Lean Ground BeefRAwith
W
R
A6oz
W
S
R
W
P
S
W
A
P
S
R
A
Season
Garlic
Salt,
and
Pepper.
(or
your
favorite
P
S
R
P
W
A
W
S
R
WRAP
RAPS W
WRAPS
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
PS pan to high heat & slap some
WRA
RAP on the pan. S WRAPS WRA
Aone
S
R
W
P
W
A
S
R
P
S
A
P
W
R
A
Heat
up
non-stick-spray
S
R
W
APS no calories on oil.) WRAPS WRAP
S WRAP
RAPS W (you alreadySknow
WRwasting
P
A
S
R
P
A
W
R
S
we
ain’t
W
P
S
A
P
R
WRA
RA
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
RAPS W
WRAPS
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
COOKING
WR
RA
APTHE BEEF
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
P into mini bits until the beefRAisPcooked.
PS continuously cutting andRstirring
onto thePpan
RAkeep
WtheRABeef
S WRA
Wand
S
WRAPS W Slap the Beef
P
S
A
A
W
R
W
S
W
P
S
A
P
S
A are browned.
WR
APBeef is fully cooked by making
WR
S
W
Check
ifRthe
sure
allRbits
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
WRAPS
PS WR
S WRAP
WRAPS
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
W
S WR
RA THE QUESADILLA S WRAPS WR
P
S
W
A
P
R
A
S
ASSEMBLING
R
P
W
A
W
S
R
P
S
W
A
P
WRAPheat & slap some non-stick-spray
PS WR
SonWtheRApan.
WRAPS
A
P
S
R
A
P
Heat up one pan
toR
medium-high
R
A
W
W
S
W
P
S
A
P
S
R
A
P
R
W
SW
RA know we ain’t wasting no
Woil.)
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
(you
already
calories
on
S
R
W
P
S
W
A
P
S
WRAP
PS WR
S WRA
WRAPS
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
R
W
SW
RAFlour Tortilla on the panSand
Wthe bottom is crispy, but not
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
Lay
1
whole
cook
until
burned
before
turning
the
heat
off
and
R
A
P
WRAPS adding to onePside
APS W
PS WR
S WRAin this order:
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
A
of
the
Tortilla
R
A
W
W
PS W
S
WR
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
2 cups of Spinach
APS W
PS WR
S WRA
R
A
P
S WRAP
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
W
The
Chicken
PS W
S
WR
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
GreekRYogurt
RAPS W
APS WR
S WRAP 75g of Fat-Free
R
APS WRA
W
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
APS
PS
SW
R
A
P
S
¼
cup
ofW
Salsa
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
RAPS W
RAPS W
APS WR
PS WRA
40g of Low-Fat Cheese
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
W
APS
PS
S
R
A
P
S
R
A
P
W
R
A
W
S
Optional:
Your desired amount of Corn
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
RAPS
RAPS W
APS W
PS WRA
W
R
W
S
W
Optional: Your
desired
amount
of Cilantro
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W desired amount of Bell PPeppers
APS
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
Optional:
Your
R
A
S
R
A
P
W
R
RAPS
RAPS W
APS W
PS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
RAP
AP there are more tortillas W
PSbreaks or if you f*ck thingsRup.
S Quesadilla
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
A
P
R
A
Fold
your
and
try
not
to
cry
if
the
tortilla
Remember,
in
W
RAPS
WRAPS
RAPS W
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
the world.
W
RAP
AP
PS
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
WRAP
RAPS W
APS WR
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RAP
PLATING
RA
AP
W
R
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
PS
PS Wand Tag Me @DamianTheFatass
RAMAXIMUM
Plate, Garnish, Take
a Sexy
AESTHETIC GAINS.RAPS WRAP
RAPhoto,
APS W
Wfor
W
S
P
S
A
P
R
A
R
W
W
S
RAPS W
WRA
RAP
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
WRAP 38
RAPS
WRAPS
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
R
WRA
RA
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
RAPS W
WRAPS
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WRA
RA
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
RAP
WRA
RAPS
APS W
CLASSY QUESADILLA - BEEF
RAP
RAPS
APS
W
R
APS W
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
WRAPS
RAPS W
APS WR
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
WRAP
RAPS W
WRAPS
S
RAPS WR
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
AUP L K I N G V E R. WRAPS WRA
W
R
APS
S
R
W
P
B
W
A
S
R
P
S
A
P
W
R
A
S
R
WRAP
RAPS W
WRAPS
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
WRA
RAP
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
WRAPS
S WRAP
RAPS W
WRAPS
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WR
RA
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
WRAPS
P
S
WRAPS W
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WR
RA5min | Cook Time 10min
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
Prep
Time
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
WRAPS
P
S
WRAPS W
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WR
RA
W
S
RAP
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
INGREDIENTS
MACROS
W
P
S
W
A
P
WRAPS
PS WR
S WRA
WRAPS
A
P
R
A
R
W
W
S
REQUIRED:APS WRAPS
P
S
A
P
R
A
W 1640
SW
R2 whole
Cal:
WR
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
Tortilla
W
A
P
S
WRAP
PS WR
S WRA
WRAPS 90% Lean Ground
A
P
S
R
A
P
R
A
W
R
W
S
W
Protein:
134g
P
S
A
P
Beef
10oz
S
R
A
P
W
SW
RA
WR
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
- 150g S WRAP
WRAPS Low-Fat Cheese
Carbs:
98g
APS WR
PS WRA
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
R
Fat-Free
Greek
Yogurt
150g
A
W
W
PS W
SFat:
WR
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
79g
P
S
Salsa - ½ cup
APS W
PS WR
S WRA
R
A
P
S WRAP
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
W
PS W
S
Avocado
W-R½ whole
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
RAPS W
APS WR
S WRAP Spinach - 3Rcups
R
APS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
W
PS
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
RAPS W
APS W
R
PS WRAP OPTIONAL: RAPS WRAPS WRA
W
W
S
P
S
A
P
R
A
R
W
W
APS
PS
SW
R
A
P
S
R
A
P
W
R
A
Corn
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
RAPS W
RAPS W
APS WR
PS WRA
W
R
W
Cilantro
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
W
APS
PS
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
Bell
Peppers
W
A
P
S
R
A
P
S
R
A
P
W
RAPS
RAPS W
APS WR
PS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
RAPS
RAPS W
APS W
W
R
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
RAPS
WRAPS
RAPS W
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
RAP
A
PS
S
R
A
P
W
R
A
W
INSTRUCTIONS
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
WRAP
RAPS W
APS WR PREP
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
RA seasoning.)
APPowder, Salt, and Pepper.W(orRyour
PS of 90% Lean Ground Beef
W
R
A10oz
W
S
R
W
P
S
W
A
P
S
R
A
Season
with
Garlic
favorite
P
S
A
P
W
R
A
S
R
WRAP
RAPS W
WRAPS
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
PS pan to high heat & slap some
WRA
RAP on the pan. S WRAPS WRA
Aone
S
R
W
P
W
A
S
R
P
S
A
P
W
R
A
Heat
up
non-stick-spray
S
R
W
APS no calories on oil.) WRAPS WRAP
S WRAP
RAPS W (you alreadySknow
WRwasting
P
A
S
R
P
A
W
R
S
we
ain’t
W
P
S
A
P
R
WRA
RA
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
RAPS W
WRAPS
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
COOKING
WR
RA
APTHE BEEF
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
P into mini bits until the beefRAisPcooked.
PS continuously cutting andRstirring
onto thePpan
RAkeep
WtheRABeef
S WRA
Wand
S
WRAPS W Slap the Beef
P
S
A
A
W
R
W
S
W
P
S
A
P
S
A are browned.
WR
APBeef is fully cooked by making
WR
S
W
Check
ifRthe
sure
allRbits
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
WRAPS
PS WR
S WRAP
WRAPS
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
W
S WR
RA THE QUESADILLA S WRAPS WR
P
S
W
A
P
R
A
S
ASSEMBLING
R
P
W
A
W
S
R
P
S
W
A
P
WRAPheat & slap some non-stick-spray
PS WR
SonWtheRApan.
WRAPS
A
P
S
R
A
P
Heat up one pan
toR
medium-high
R
A
W
W
S
W
P
S
A
P
S
R
A
P
R
W
SW
RA know we ain’t wasting no
Woil.)
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
(you
already
calories
on
S
R
W
P
S
W
A
P
S
WRAP
PS WR
S WRA
WRAPS
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
R
W
SW
RAFlour Tortillas on the panS and
W the bottom is crispy, butPnot
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
Lay
1
whole
cook
until
burned
before
turning
the
heat
off
and
R
A
P
WRAPS adding to onePside
APS W
PS WR
S WRAin this order:
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
A
of
the
Tortilla
R
A
W
W
PS W
S
WR
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
3 cups of Spinach
APS W
PS WR
S WRA
R
A
P
S WRAP
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
W
The
Chicken
PS W
S
WR
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
Greek
RAPS W
APS WR
PS WRA
S WRAP 150g of Fat-Free
R
AYogurt
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
APS
PS
SW
R
A
P
S
½
cup
ofW
Salsa
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
R
RAPS W
RAPS W
PS WRA
½ of an AvocadoS WRAPS W
W
W
S
P
S
A
P
R
A
P
R
A
W
R
W
W Cheese
APS
PS
S
R
A
P
S
R
A
P
W
R
A
W
S
150g
of
Low-Fat
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
RAPS
RAPS W
APS W
PS WRA
W
R
W
S
W
Optional: Your
desired
amount
of Corn
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W desired amount of Cilantro
APS
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
Optional:
Your
R
A
P
S
R
A
P
W
R
RAPS
RAPS W
APS ofWBell Peppers
PS WRA Optional: YourRdesired
W
R
W
S
W
P
S
A
P
S
R
A
P
amount
R
A
W
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
PS
PS W
RtoAcomplete
WRAPS
RATortilla
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
Add another
1
whole
Flour
that
has
been
crisped
up
on
top
your
quesadilla.
W
RAP
AP
PS
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
WRAP
RAPS W
APS WR
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RAP
PLATING
RA
AP
W
R
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
PS
PS Wand Tag Me @DamianTheFatass
RAMAXIMUM
Plate, Garnish, Take
a Sexy
AESTHETIC GAINS.RAPS WRAP
RAPhoto,
APS W
Wfor
W
S
P
S
A
P
R
A
R
W
W
S
RAPS W
WRA
RAP
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
WRAP 39
RAPS
WRAPS
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
R
WRA
RA
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
RAPS W
WRAPS
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WRA
RA
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
RAP
WRA
RAPS
APS W
CLASSY QUESADILLA - BEEF
RAP
RAPS
APS
W
R
APS W
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
WRAPS
RAPS W
APS WR
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
WRAP
RAPS W
WRAPS
S
RAPS WR
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
AUP T T I N G V E R. WRAPS WRA
W
R
APS
S
R
W
P
C
W
A
S
R
P
S
A
P
W
R
A
S
R
WRAP
RAPS W
WRAPS
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
WRA
RAP
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
WRAPS
S WRAP
RAPS W
WRAPS
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WR
RA
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
WRAPS
P
S
WRAPS W
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WR
RA5min | Cook Time 10min
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
Prep
Time
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
WRAPS
P
S
WRAPS W
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WR
RA
W
S
RAP
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
INGREDIENTS
MACROS
W
P
S
W
A
P
WRAPS
PS WR
S WRA
WRAPS
A
P
R
A
R
W
W
S
REQUIRED:APS WRAPS
P
S
A
P
R
A
W 810
SW
R1 whole
Cal:
WR
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
Tortilla
W
A
P
S
PS WR
S WRA
WRAPS Carnitas - 6ozPS WRAPS WRAP
A
P
R
A
R
W
W
S
Protein:
67g
P
S
A
P
R
A
W
SW
RA
WR
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
- 40g
WRAPS Low-Fat Cheese
Carbs:
37g
APS WR
PS WRA
S WRAP
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
R
Fat-Free
Greek
Yogurt
75g
A
W
W
PS W
SFat:
WR
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
44g
P
S
Salsa - ¼ cup
APS W
PS WR
S WRA
R
A
P
S WRAP
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
W
PS W
S
Spinach
W- 2Rcups
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
APS W
PS WR
S WRA
R
A
P
S WRAP
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
W
PS
S
WR
A
P
S
R
A
P
S
OPTIONAL:
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
RAPS W
APS W
R
APS WRA
PS WRAP Corn
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
APS
PS
SW
R
A
P
S
R
A
P
W
R
A
Cilantro
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
WR
RAPS W
RAPS W
PS WRA
W
W
Bell Peppers APS WRAPS
S
P
S
A
P
R
A
R
W
R
W
W
APS
PS
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
RAPS
RAPS W
APS WR
PS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
RAPS
RAPS W
APS W
W
R
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
RAPS
WRAPS
RAPS W
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
RAP
A
PS
S
R
A
P
W
R
A
W
INSTRUCTIONS
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
WRAP
RAPS W
APS WR PREP
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
S of Carnitas with Salt. RAPS WRAP
RA
W
AP6oz
W
S
R
P
S
W
A
P
R
A
S
Season
R
P
W
A
W
S
R
WRAP
RAPS W
WRAPS
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
AP
PS
WRA
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
up one pan to medium
on W
the
PS
PS & slap some non-stick-spray
RApan.
RAheat
S WRAP
RAPS W Heat
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
(you
already
on
R
WRA
RAoil.)
AP know we ain’t wastingWnoRAcalories
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
P
W
A
W
S
R
P
S
WRAP
S WRA
RAPS W
WRAPS
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WR
RA
APTHE CARNITAS
W
S
R
W
P
S
COOKING
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
P
RAspatula
RAPS down and stirring the
W
S WRA
W
P
S
WRAPS W Slow cook,PbyS constantly
A
P
S
breaking
pork
with
your
until all areas are
browned.
R
A
P
R
A
W
R
W
S
W
P
S
A
P
WR
RA
WR
S
RA
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
WRAPS
PS WR
S WRAP
WRAPS
A
P
S
R
A
P
R
A
W
R
W
ASSEMBLING
THE
QUESADILLA
S
W
P
S
A
P
S
R
A
P
A
W
S WR
Rone
WR non-stick-spray on thePpan.
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
Heat
up
pan
to
medium-high
heat
&
slap
some
S
WRAP
PS WR
S WRA
WRAPS
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
(you already
know
we
ain’t
wasting
no
calories
on
oil.)
W
SW
RA
WR
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
WRAP
PS WR
S WRA
WRAPS
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
R
W turning the heat off PS WRAPS W
RAFlour Tortilla on the panS and
W the bottom is crispy, butPSnotWburned
S
W
Lay
1 whole
cook
until
before
P
S
A
P
S
R
A
P
R
A
R
W
W
A
P
WRA
RA in this order:
WR
S
W
P
S
WRAPS and adding toPone
A
P
side
ofSthe
Tortilla
R
A
P
R
A
W
R
W
S
W
P
S
RA S
WRAP
PS W
S WRA
W
A
P
S
R
A
P
S
R
A
P
W
R
2Acups
of Spinach
W
S
R
W
P
S
W
A
P
S
R
A
P
S
APS W
PS WR
S WRA
R
A
P
S WRAP
R
A
W
R
W
S
The Chicken
W
P
S
A
P
S
R
A
P
R
A
W
PS W
S
WR Greek Yogurt PS WRAPS W
A
P
R
A
S
R
P
W
A
W
S
R
P
S
W
A
P
75g
of
Fat-Free
R
A
S
RAPS W
APS WR
S WRAP ¼ cup of Salsa
R
APS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
APS
PS
SW
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
40g of Low-Fat CheeseAPS WR
RAPS W
RAPS W
PS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
W
APS
PS
Optional:
Your desired amount of Corn WRAPS
R
A
S
R
P
W
A
W
S
R
P
S
W
A
P
S
R
A
P
S
R
A
P
W
RAPS
Optional: Your desired
amount
RAPS W
APS WofRCilantro
PS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W desired amount of BellPPeppers
APS
P
S
R
A
P
S
R
A
P
W
R
A
W
S
Optional:
Your
R
W
P
S
W
A
P
S
R
A
S
R
A
P
W
R
RAPS
RAPS W
APS W
PS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
AP there are more WRAPS WRAP
PS breaks or if you f*ck things
S Quesadilla
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
Fold
your
and
try
not
to
cry
if
the
tortilla
up.
Remember,
R
A
P
R
A
W
RAPS
WRAPS
RAPS W
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
tortillasPin
the
world.
R
W
S
W
RAP
AP
PS
S
R
A
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
WRAP
RAPS W
APS WR
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RAP
PLATING
RA
AP
W
R
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
S
APMAXIMUM
PS Wand Tag Me @DamianTheFatass
Plate, Garnish, Take
aW
Sexy
AESTHETIC GAINS.
WRAP
RAPhoto,
APS W
WRfor
S
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
WRA
RAP
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
WRAP 40
RAPS
WRAPS
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
R
WRA
RA
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
RAPS W
WRAPS
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WRA
RA
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
RAP
WRA
RAPS
APS W
CLASSY QUESADILLA - CARNITAS
RAP
RAPS
APS
W
R
APS W
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
WRAPS
RAPS W
APS WR
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
WRAP
RAPS W
WRAPS
S
RAPS WR
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
AUP L K I N G V E R. WRAPS WRA
W
R
APS
S
R
W
P
B
W
A
S
R
P
S
A
P
W
R
A
S
R
WRAP
RAPS W
WRAPS
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
WRA
RAP
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
WRAPS
S WRAP
RAPS W
WRAPS
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WR
RA
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
WRAPS
P
S
WRAPS W
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WR
RA5min | Cook Time 10min
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
Prep
Time
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
WRAPS
P
S
WRAPS W
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WR
RA
W
S
RAP
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
INGREDIENTS
MACROS
W
P
S
W
A
P
WRAPS
PS WR
S WRA
WRAPS
A
P
R
A
R
W
W
S
REQUIRED:APS WRAPS
P
S
A
P
R
A
W 1910
SW
R2 whole
Cal:
WR
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
Tortilla
W
A
P
S
WRAP
PS WR
S WRA
WRAPS Carnitas - 10oz
A
P
S
R
A
P
R
A
W
R
W
S
W
Protein:
143g
P
S
A
P
S
R
A
P
W
SW
RA
WR
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
- 150g S WRAP
WRAPS Low-Fat Cheese
Carbs:
98g
APS WR
PS WRA
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
Fat-Free
Greek
Yogurt
150g
W
W
PS W
SFat:
WR
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
105g
P
S
Salsa - ½ cup
APS W
PS WR
S WRA
R
A
P
S WRAP
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
W
PS W
S
Avocado
W-R½ whole
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
RAPS W
APS WR
S WRAP Spinach - 3Rcups
R
APS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
W
PS
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
RAPS W
APS W
R
PS WRAP OPTIONAL: RAPS WRAPS WRA
W
W
S
P
S
A
P
R
A
R
W
W
APS
PS
SW
R
A
P
S
R
A
P
W
R
A
Corn
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
RAPS W
RAPS W
APS WR
PS WRA
W
R
W
Cilantro
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
W
APS
PS
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
Bell
Peppers
W
A
P
S
R
A
P
S
R
A
P
W
RAPS
RAPS W
APS WR
PS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
RAPS
RAPS W
APS W
W
R
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
RAPS
WRAPS
RAPS W
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
RAP
A
PS
S
R
A
P
W
R
A
W
INSTRUCTIONS
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
WRAP
RAPS W
APS WR PREP
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
S of Carnitas with Salt. RAPS WRAP
RA
W
AP10oz
W
S
R
P
S
W
A
P
R
A
S
Season
R
P
W
A
W
S
R
WRAP
RAPS W
WRAPS
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
AP
PS
WRA
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
up one pan to medium
on W
the
PS
PS & slap some non-stick-spray
RApan.
RAheat
S WRAP
RAPS W Heat
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
(you
already
on
R
WRA
RAoil.)
AP know we ain’t wastingWnoRAcalories
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
P
W
A
W
S
R
P
S
WRAP
S WRA
RAPS W
WRAPS
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WR
RA
APTHE CARNITAS
W
S
R
W
P
S
COOKING
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
P
RAspatula
RAPS down and stirring the
W
S WRA
W
P
S
WRAPS W Slow cook,PbyS constantly
A
P
S
breaking
pork
with
your
until all areas are
browned.
R
A
P
R
A
W
R
W
S
W
P
S
A
P
WR
RA
WR
S
RA
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
WRAPS
PS WR
S WRAP
WRAPS
A
P
S
R
A
P
R
A
W
R
W
ASSEMBLING
THE
QUESADILLA
S
W
P
S
A
P
S
R
A
P
A
W
S WR
Rone
WR non-stick-spray on thePpan.
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
Heat
up
pan
to
medium-high
heat
&
slap
some
S
WRAP
PS WR
S WRA
WRAPS
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
(you already
know
we
ain’t
wasting
no
calories
on
oil.)
W
SW
RA
WR
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
WRAP
PS WR
S WRA
WRAPS
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
R
W turning the heat off PS WRAPS W
RAFlour Tortilla on the panS and
W the bottom is crispy, butPSnotWburned
S
W
Lay
1 whole
cook
until
before
P
S
A
P
S
R
A
P
R
A
R
W
W
A
P
WRA
RA in this order:
WR
S
W
P
S
WRAPS and adding toPone
A
P
R
side
ofSthe
Tortilla
A
P
R
A
W
R
W
S
W
P
S
RA S
WRAP
PS W
S WRA
W
A
P
S
R
A
P
S
R
A
P
W
R
3Acups
of Spinach
W
S
R
W
P
S
W
A
P
S
R
A
P
S
APS W
PS WR
S WRA
R
A
P
S WRAP
R
A
W
R
W
S
The Chicken
W
P
S
A
P
S
R
A
P
R
A
W
R
W
PS W
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
150g
of
Fat-Free
Greek
Yogurt
R
A
P
S
RAPS W
APS WR
S WRAP ½ cup of Salsa
R
APS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
APS
PS
SW
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
½ of an Avocado
RAPS W
RAPS W
APS WR
PS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
W
APS
PS
S
150g
of
Low-Fat
Cheese
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
RAPS
Optional: Your desired
amount
RAPS W
APS WofRCorn
PS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W desired amount of Cilantro
APS
P
S
R
A
P
S
R
A
P
W
R
A
W
S
Optional:
Your
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
RAPS
RAPS W
APS W
PS WRA Optional: YourRAdesired
W
R
W
S
W
P
S
amount
of Bell Peppers
A
P
S
R
A
P
R
W
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
PS W that has been crisped
RAtoPcomplete
WRAPS
RATortilla
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
Add another
1
whole
Flour
up
on
top
your
quesadilla.
R
W
S
W
RAP
AP
PS
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
WRAP
RAPS W
APS WR
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RAP
PLATING
RA
AP
W
R
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
S
APMAXIMUM
PS Wand Tag Me @DamianTheFatass
Plate, Garnish, Take
aW
Sexy
AESTHETIC GAINS.
WRAP
RAPhoto,
APS W
WRfor
S
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
WRA
RAP
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
WRAP
RAPS
WRAPS
41 S WRA
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
SW
WRAP
RAPS W
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
RAPS WRAP
W
P
S
WRAP
S WRA
WRAPS
P
S
A
P
S
R
A
P
WRA
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
RAP
WRA
RAPS
APS W
CLASSY QUESADILLA - CARNITAS
RAP
RAPS
APS
W
R
APS W
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
WRAPS
RAPS W
APS WR
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
WRAP
RAPS W
WRAPS
S
RAPS WR
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
AUP T T I N G V E R. WRAPS WRA
W
R
APS
S
R
W
P
C
W
A
S
R
P
S
A
P
W
R
A
S
R
WRAP
RAPS W
WRAPS
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
WRA
RAP
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
WRAPS
S WRAP
RAPS W
WRAPS
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WR
RA
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
WRAPS
P
S
WRAPS W
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WR
RA5min | Cook Time 10min
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
Prep
Time
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
WRAPS
P
S
WRAPS W
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WR
RA
W
S
RAP
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
INGREDIENTS
MACROS
W
P
S
W
A
P
WRAPS
PS WR
S WRA
WRAPS
A
P
R
A
R
W
W
S
REQUIRED:APS WRAPS
P
S
A
P
R
A
W 565
SW
R1 whole
Cal:
WR
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
Tortilla
W
A
P
S
PS WR
S WRA
WRAPS Carnitas - 6ozPS WRAPS WRAP
A
P
R
A
R
W
W
S
Protein:
71g
P
S
A
P
R
A
W
SW
RA
WR
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
- 40g
WRAPS Low-Fat Cheese
Carbs:
37g
APS WR
PS WRA
S WRAP
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
Fat-Free
Greek
Yogurt
75g
W
W
PS W
SFat:
WR
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
15g
P
S
Salsa - ¼ cup
APS W
PS WR
S WRA
R
A
P
S WRAP
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
W
PS W
S
Spinach
W- 2Rcups
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
APS W
PS WR
S WRA
R
A
P
S WRAP
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
W
PS
S
WR
A
P
S
R
A
P
S
OPTIONAL:
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
RAPS W
APS W
R
APS WRA
PS WRAP Corn
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
APS
PS
SW
R
A
P
S
R
A
P
W
R
A
Cilantro
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
WR
RAPS W
RAPS W
PS WRA
W
W
Bell Peppers APS WRAPS
S
P
S
A
P
R
A
R
W
R
W
W
APS
PS
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
RAPS
RAPS W
APS WR
PS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
RAPS
RAPS W
APS W
W
R
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
RAPS
WRAPS
RAPS W
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
RAP
A
PS
S
R
A
P
W
R
A
W
INSTRUCTIONS
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
WRAP
RAPS W
APS WR PREP
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
WRA
RAP& frozen.
APofSShrimp either deveined &WrawRAorPpre-cooked
W
S
R
W
P
S
Grab
6oz
W
A
P
S
R
A
S
R
P
W
A
W
S
R
WRAP
RAPS
WRAPS
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
PSpan to high heat & slap someRnon-stick-spray
WRA
RAPon the pan.
Aone
W
S
R
W
P
S
Heat
up
W
A
P
S
R
A
P
S
R
A
P
W
A
W
S
R
W
RAPSno calories on oil.) S WRAPS WRAPS
S WRAP
RAPS W (you alreadySknow
W
P
we
ain’t
wasting
A
S
R
P
A
W
R
S
W
P
A
P
R
WRA
RA
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
RAPS W COOKING THES SHRIMP
WRAPS
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
R
WR
RA
APShrimp
W
S
R
W
P
S
W
If S
using
Raw
A
P
S
R
A
P
R
A
P
W
R
A
W
S
R
W
P
S
PS
RAP
RAcontinuously
Wpink.
S WRA
W
P
S
intoRthe
pan
and
flip until the shrimp
turns
fully
WRAPS W Slap the Shrimp
A
P
S
R
A
P
R
A
W
W
S
W
P
S
A
P
S
WR
RA
WR
S
RAP
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
WRAPS
PS WR
S WRAP
WRAPS
If using Pre Cooked Shrimp
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
A into the pan and sear bothWsides
W
S WR
RShrimp
WR golden.
P
S
W
A
P
Slap
the
toSslightly
R
A
P
S
R
A
P
W
R
A
W
S
R
P
S
W
A
P
S
WRAP
PS WR
S WRA
WRAPS
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
W
SW
RA THE QUESADILLA
WR
P
S
W
A
P
S
ASSEMBLING
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
AP& slap some non-stick-sprayWonRthe
WRheat
PS WR
S WRA
WRAPS Heat up one pan
A
P
S
to medium-high
pan.
R
A
P
A
W
R
S
W
P
S
A
P
S
R
A
P
R
W
SW
RAknow we ain’t wasting no calories
W
P
S
W
A
P
S
R
(you
already
on
oil.)
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
WRAPS
APS W
PS WR
S WRA
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
W
S the heat off and adding toRAPS WRAPS W
WRFlour Tortilla on the pan and
P
S
A
P
Lay
1S
whole
cook
until
the
bottom is crispy, but not burnedS
before
turning
R
A
P
R
A
W
R
W
W
P
S
A
P
S
WRA
APS W
PS WR
Sorder:
one side of the Tortilla
in
this
R
A
P
S WRAP
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
PS W
S
A
P
S
R
A
P
S
2 cups
ofW
Spinach
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
RAPS W
APS WR
S WRAP The ChickenRAPS WRAPS WRA
R
W
W
S
P
S
A
P
R
A
R
W
W Greek Yogurt
APS
PS
SW
R
A
P
S
75g
of
Fat-Free
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
RAPS W
¼ cup of Salsa
RAPS W
APS WR
PS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
W Cheese
APS
PS
S
R
A
P
S
40g
of
Low-Fat
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
WR
RAPS
Optional: Your desired W
amount
RAPS W
APofS Corn
PS WRA
W
R
W
S
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W desired amount of CilantroPS WRAPS
APS
P
R
A
S
R
P
Optional:
Your
W
A
W
S
R
P
S
W
A
P
R
A
S
R
A
P
W
R
W Peppers
RAPS
amount
RAPS W
APofSBell
PS WRA Optional: Your Rdesired
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
W if the tortilla breaks or if youPf*ck
PS
S Remember, there are moreRtortillas
RAworld.
RAPup.
Fold your Quesadilla and
try
things
in
APtoS cry
Wthe
Rnot
APS WR
W
S
W
P
S
A
S
A
P
R
A
W
R
W
S
W
RAP
AP
PS
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
WRAP
APS WR PLATING WRAPS WRAPS W
WRAPS
S
P
S
A
P
R
A
R
W
W
S
P
S
RA
WRAP
Plate,
Garnish,
Me
@DamianTheFatass
for MAXIMUM AESTHETIC
GAINS.
RAP
APS Take a Sexy Photo, andWTag
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
WRAP
RAPS
APS W
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
WRA
RAP
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
WRAP 42
RAPS
WRAPS
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
R
WRA
RA
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
RAPS W
WRAPS
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WRA
RA
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
RAP
WRA
RAPS
APS W
CLASSY QUESADILLA - SHRIMP
RAP
RAPS
APS
W
R
APS W
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
WRAPS
RAPS W
APS WR
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
WRAP
RAPS W
WRAPS
S
RAPS WR
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
AUP L K I N G V E R. WRAPS WRA
W
R
APS
S
R
W
P
B
W
A
S
R
P
S
A
P
W
R
A
S
R
WRAP
RAPS W
WRAPS
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
WRA
RAP
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
WRAPS
S WRAP
RAPS W
WRAPS
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WR
RA
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
WRAPS
P
S
WRAPS W
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WR
RA5min | Cook Time 10min
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
Prep
Time
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
WRAPS
P
S
WRAPS W
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WR
RA
W
S
RAP
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
INGREDIENTS
MACROS
W
P
S
W
A
P
WRAPS
PS WR
S WRA
WRAPS
A
P
R
A
R
W
W
S
REQUIRED:APS WRAPS
P
S
A
P
R
A
W 1495
SW
R2 whole
Cal:
WR
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
Tortilla
W
A
P
S
PS WR
S WRA
WRAPS Shrimp - 10ozPS WRAPS WRAP
A
P
R
A
R
W
W
S
Protein:
150g
P
S
A
P
R
A
W
SW
RA
WR
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
- 150g S WRAP
WRAPS Low-Fat Cheese
Carbs:
98g
APS WR
PS WRA
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
Fat-Free
Greek
Yogurt
150g
W
W
PS W
SFat:
WR
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
56g
P
S
Salsa - ½ cup
APS W
PS WR
S WRA
R
A
P
S WRAP
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
W
PS W
S
Avocado
W-R½ whole
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
RAPS W
APS WR
S WRAP Spinach - 3Rcups
R
APS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
W
PS
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
RAPS W
APS W
R
PS WRAP OPTIONAL: RAPS WRAPS WRA
W
W
S
P
S
A
P
R
A
R
W
W
APS
PS
SW
R
A
P
S
R
A
P
W
R
A
Corn
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
RAPS W
RAPS W
APS WR
PS WRA
W
R
W
Cilantro
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
W
APS
PS
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
Bell
Peppers
W
A
P
S
R
A
P
S
R
A
P
W
RAPS
RAPS W
APS WR
PS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
RAPS
RAPS W
APS W
W
R
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
RAPS
WRAPS
RAPS W
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
RAP
A
PS
S
R
A
P
W
R
A
W
INSTRUCTIONS
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
WRAP
RAPS W
APS WR PREP
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
S Shrimp either deveined & raw
RA
AP & frozen.
W
R
APof
W
S
R
W
P
S
Grab
10oz
or
pre-cooked
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
WRAP
RAPS W
WRAPS
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
PSpan to high heat & slap someRnon-stick-spray
WRA
RAPon the pan.
Aone
W
S
R
W
P
S
Heat
up
W
A
P
S
R
A
P
S
R
A
P
W
A
W
S
R
W
RAPSno calories on oil.) S WRAPS WRAPS
S WRAP
RAPS W (you alreadySknow
W
P
we
ain’t
wasting
A
S
R
P
A
W
R
S
W
P
A
P
R
WRA
RA
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
RAPS W COOKING THES SHRIMP
WRAPS
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
R
WR
RA
APShrimp
W
S
R
W
P
S
W
If S
using
Raw
A
P
S
R
A
P
R
A
P
W
R
A
W
S
R
W
P
S
PS
RAP
RAcontinuously
Wpink.
S WRA
W
P
S
intoRthe
pan
and
flip until the shrimp
turns
fully
WRAPS W Slap the Shrimp
A
P
S
R
A
P
R
A
W
W
S
W
P
S
A
P
S
WR
RA
WR
S
RAP
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
WRAPS
PS WR
S WRAP
WRAPS
If using Pre Cooked Shrimp
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
A into the pan and sear bothWsides
W
S WR
RShrimp
WR golden.
P
S
W
A
P
Slap
the
toSslightly
R
A
P
S
R
A
P
W
R
A
W
S
R
P
S
W
A
P
S
WRAP
PS WR
S WRA
WRAPS
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
W
SW
RA THE QUESADILLA
WR
P
S
W
A
P
S
ASSEMBLING
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
AP& slap some non-stick-sprayWonRthe
WRheat
PS WR
S WRA
WRAPS Heat up one pan
A
P
S
to medium-high
pan.
R
A
P
A
W
R
S
W
P
S
A
P
S
R
A
P
R
W
SW
RAknow we ain’t wasting no calories
W
P
S
W
A
P
S
R
(you
already
on
oil.)
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
WRAPS
APS W
PS WR
S WRA
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
W
PS W
S the heat off and adding toRone
WRFlour Tortilla on the pan and
A
P
S
R
A
P
Lay
1S
whole
cook
until
the
bottom is crispy, but not burnedS
before
turning
R
A
P
W
R
A
W
S
R
W
P
W
A
P
S
A
P
S
APS W
PS WR
S WRA
side of the Tortilla inW
this
order:
R
A
P
S WRAP
R
A
W
R
W
S
P
S
A
P
S
R
A
P
R
A
W
R
W
PS W
S
A
P
S
R
A
P
S
3 cups
ofW
Spinach
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
RAPS W
APS WR
S WRAP The ChickenRAPS WRAPS WRA
R
W
W
S
P
S
A
P
R
A
R
W
W Greek Yogurt
APS
PS
SW
R
A
P
S
150g
of
Fat-Free
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
RAPS W
½ cup of Salsa
RAPS W
APS WR
PS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
W
APS
PS
S
R
A
P
S
½Rof
an
Avocado
R
A
P
W
R
A
W
S
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
RAPS
150g of Low-Fat Cheese
RAPS W
APS WR
PS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W desired amount of Corn PS WRAPS
APS
P
R
A
S
R
P
Optional:
Your
W
A
W
S
R
P
S
W
A
P
R
A
S
R
A
P
W
R
W
RAPS
amount
RAPS W
APofSCilantro
PS WRA Optional: Your Rdesired
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
W
S
W desired amount of Bell Peppers
RAP
AP
PS
SYour
R
A
P
W
Optional:
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
RAPS
WRAPS
RAPS W
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
RAP
AP
PSup on top to complete your quesadilla.
S 1 whole Flour Tortilla that RhasAPbeen
R
A
P
W
Add
another
crisped
R
A
W
S
R
W
P
S
W
A
P
S
R
A
S
R
P
W
A
W
S
WRAP
RAPS W
APS WR
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RAP
RA
AP
W
PLATING
R
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
Plate, Garnish, Take a Sexy
Photo,
forSMAXIMUM
RAPSandWTag Me @DamianTheFatass
APS W
WRAPSAESTHETIC GAINS. PS WRAPS WRAP
W
P
S
A
P
R
A
R
W
W
S
RA
WRA
RAP
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
WRAP 43
RAPS
WRAPS
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
R
WRA
RA
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
RAPS W
WRAPS
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WRA
RA
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
RAP
WRA
RAPS
APS W
CLASSY QUESADILLA - SHRIMP
CLICK HERE TO WATCH
RAP
RAPS
APS
W
R
APS W
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
WRAPS
RAPS W
APS WR
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
WRAP
RAPS W
WRAPS
S
RAPS WR
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
AUP T T I N G V E R. WRAPS WRA
W
R
APS
S
R
W
P
C
W
A
S
R
P
S
A
P
W
R
A
S
R
WRAP
RAPS W
WRAPS
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
WRA
RAP
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
WRAPS
S WRAP
RAPS W
WRAPS
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WR
RA
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
WRAPS
P
S
WRAPS W
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WR
RA3min | Cook Time 10min
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
Prep
Time
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
WRAPS
P
S
WRAPS W
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WR
RA
W
S
RAP
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
INGREDIENTS
MACROS
W
P
S
W
A
P
WRAPS
PS WR
S WRA
WRAPS
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
REQUIRED:
SAUCE:
W 555
SW
RA
Cal:
WR
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
WRA
WRAPFat-Free GreekPYogurt
PS WR
S75g
WRAPS Tortilla - 1PSwhole
A
P
S
R
A
P
R
A
W
R
W
S
W
Protein:
45g
P
S
A
R
A
W
SW
RA
WR
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
- 150g
WRAPS Egg Whites
Carbs:
60g
APS WR
PS WRA
S WRAPKetchup - 40g
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
W
PS W
SFat:
WRBeans - ¼ cup PSriracha
A
P
S
R
A
P
S
R
A
P
W
Refried
5-10g
R
A
W
S
R
W
P
S
W
A
P
S
R
A
14g
S
APS W
PS WR
S WRA
R
A
P
S WRAP
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
W
PS W
S
WR
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
APS W
S WRAOPTIONAL: RAPS WRAPS WR
R
P
S WRAP HASHBROWN:
A
W
R
S
W
P
A
S
R
P
A
W
W
PS
S
WR
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
-AP
50g
S WRATomato
RAPS W
APS W
R
PS WRAP ShreddedRAPotato
W
R
W
S
W
P
S
A
P
S
R
A
P
R
W
W Cheese - 25g
APS
PS
SW
R
A
P
S
R
A
P
W
R
A
W
S
R
Low-Fat
W
P
S
W
A
P
S
R
A
P
S
R
A
P
RAPS W
APS W
PS WR
R
A
PS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
Bacon
-W1 strip
APS
PS
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
RAPS
RAPS W
APS WR
PS WRA Onion - ¼Rwhole
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
RAPS
RAPS W
APS W
W
R
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
RAPS
WRAPS
RAPS W
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
RAP
A
PS
S
R
A
P
W
R
A
W
INSTRUCTIONS
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
WRAP
RAPS W
APS WR PREP
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
RA
AP
W
R
APSpans on medium-high heat.
W
S
R
W
P
S
W
A
P
S
R
A
P
S
Heat
two
R
A
P
W
R
A
W
S
R
PS
SW
WRAP
RAonPboth
WRAwasting
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
Slap some
non-stick-spray
pans.
(you
already
know
we
ain’t
no
calories
on
oil.)
R
W
S
W
P
S
RA
WRA
RAP
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
RAPS
WRAPS
S WRAP
RAPS W HIGH PROTEIN
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WRA
AP BREAKFAST SAUCEWRAPS WRA
W
S
R
P
S
W
A
P
R
A
S
R
P
W
A
W
S
R
P
S
S texture and consistencyRAare
APthe
into a
bowl
even:
WRAP
S WRA
RAPS W Mix thoroughly
WRuntil
P
S
A
P
S
R
P
A
W
R
W
S
W
P
S
A
P
S
R
A of Sriracha
WR
R5-10g
AP Greek Yogurt, 40gWofRKetchup,
W
S
W
P
S
75g
ofRFat-Free
W
A
P
S
R
A
P
S
R
A
P
W
A
W
S
R
P
S
WRAP
S WRA
WRAPS
P
S
WRAPS W
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
P BROWN
WR
RA
WR
S
RAHASH
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
MAKING
R
A
W
S
R
W
P
S
W
A
APSthe texture and consistency
WRAtoP create your Hash Brown:
WRuntil
PS WR
S even
WRAPS
A
P
S
R
A
P
R
A
W
R
W
Mix thoroughly
in
your
hands
are
S
W
P
S
A
P
S
R
A
P
W
S WR
RA
WR 1 strip of Bacon, ¼ ofPSanW
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
S
R
W
P
W
A
50g
of
shredded
Potatoes,
25g
of
Low-Fat
Cheese,
Onion
S
WRAP
PS WR
S WRA
WRAPS
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
W
SW
RA
WR
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
APpans until the bacon is cooked
on
one
throughout
the
S WBrown
WofRthe
PHash
S WRA on both sides toRAconfirm
WRAPS Fry the HashPBrown
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
P
S
A
R
A
W
SW
Rproperly.
W
P
S
W
is
cooked
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
WRAPS
APS W
PS WR
S WRA
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
W
PS W
S
WRTHE EGGS
A
P
S
R
A
P
S
R
A
P
W
R
A
COOKING
W
S
R
W
P
S
W
A
P
S
R
A
P
S
WRdesired amount of salt and
SW
APbefore
PSyour
S WRAonto one of the pans
R
A
P
S WRAP
R
A
W
R
W
S
Evenly pour
150g
of
Egg
Whites
and
sprinkle
pepper
W
P
S
A
P
S
R
A
P
R
A
W
W throughout.
PS W
S
WRstirring the eggs until they
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
constantly
are
just
cooked
R
A
P
S
RAPS W
APS WR
S WRAP
R
APS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
APS
PS
SW
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
ASSEMBLING THE BURRITO
RAPS W
RAPS W
APS WR
PS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
APS
SFlour Tortilla in this order:RAPS WRAPS
Add
all
ofW
your created ingredients onto W
1 whole
R
P
S
A
P
W
R
A
S
R
P
W
A
S
R
P
S
A
P
W
W Sauce,
S WR ¼ cup of Refried Beans,
RAPS
APSProtein
The Hash Brown, S
The
Egg
The
RHigh
APWhites,
PS WRA
W
R
W
S
W
P
S
A
P
R
A
P
R
A
W
R
W
S
W desired amount of chopped
APS
P
S
R
A
P
S
R
A
P
W
R
A
W
S
Optional:
Your
up
Tomato
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
RAPS
RAPS W
APS W
PS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
S or if you f*ck thingsRup.
RAP
AP
Pbreaks
S Wburrito and try not to cryRAifPthe
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
S
Wrap
your
tortilla
P
W
A
W
SW
RAPS
WRAPS
RAPtortillas
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
Remember,
there
are
more
in
the
world.
R
W
S
W
RAP
AP
PS
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
WRAP
RAPS W
APS WR
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RAP
PLATING
RA
AP
W
R
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
S
APMAXIMUM
PS Wand Tag Me @DamianTheFatass
Plate, Garnish, Take
aW
Sexy
AESTHETIC GAINS.
WRAP
RAPhoto,
APS W
WRfor
S
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
WRA
RAP
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
WRAP 45
RAPS
WRAPS
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
R
WRA
RA
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
RAPS W
WRAPS
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WRA
RA
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
RAP
WRA
RAPS
APS W
BREAKFAST BURRITO
RAP
RAPS
APS
W
R
APS W
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
WRAPS
RAPS W
APS WR
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
WRAP
RAPS W
WRAPS
S
RAPS WR
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
AUP L K I N G V E R. WRAPS WRA
W
R
APS
S
R
W
P
B
W
A
S
R
P
S
A
P
W
R
A
S
R
WRAP
RAPS W
WRAPS
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
WRA
RAP
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
WRAPS
S WRAP
RAPS W
WRAPS
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WR
RA
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
WRAPS
P
S
WRAPS W
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WR
RA3min | Cook Time 10min
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
Prep
Time
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
WRAPS
P
S
WRAPS W
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WR
RA
W
S
RAP
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
INGREDIENTS
MACROS
W
P
S
W
A
P
WRAPS
PS WR
S WRA
WRAPS
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
REQUIRED:
SAUCE:
W 1750
SW
RA
Cal:
WR
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
WRA
WRAPFat-Free GreekPYogurt
PS WR
S100g
WRAPS Tortilla - 2PSwhole
A
P
S
R
A
P
R
A
W
R
W
S
W
Protein:
105g
P
S
A
R
A
W
SW
RA
WR
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
- 200g
WRAPS Egg Whites
Carbs:
177g
APS WR
PS WRA
S WRAPKetchup - 75g
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
W
PS W
SFat:
WRBeans - ¾ cup PSriracha
A
P
S
R
A
P
S
R
A
P
W
Refried
10-25g
R
A
W
S
R
W
P
S
W
A
P
S
R
A
69g
S
APS W
PS WR
S WRA
R
A
P
S WRAP
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
Avocado
W
PS W
S
WR - 1 whole
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
APS W
S WRAOPTIONAL: RAPS WRAPS WR
R
P
S WRAP
A
W
R
S
W
P
A
S
R
P
A
W
W
PS
S
WR
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
RAPS W
APS W
R
APS WRATomato
PS WRAP HASHBROWN:
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W Potato - 150g PS WRAPS W
APS
PS
R
A
S
R
P
W
A
W
S
R
Shredded
P
S
W
A
P
R
A
S
R
A
P
RAPS W
APS W
PS WR
R
A
PS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
Low-Fat
WCheese - 120g
APS
PS
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
RAPS
RAPS W
APS WR
PS WRA Bacon - 3Rstrips
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
Onion - ½ wholeWRAPS W
RAPS
RAPS W
W
APS WR
W
S
P
S
A
P
S
R
A
P
R
A
W
R
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
RAPS
WRAPS
RAPS W
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
RAP
A
PS
S
R
A
P
W
R
A
W
INSTRUCTIONS
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
WRAP
RAPS W
APS WR PREP
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
RA
AP
W
R
APSpans on medium-high heat.
W
S
R
W
P
S
W
A
P
S
R
A
P
S
Heat
two
R
A
P
W
R
A
W
S
R
PS
SW
WRAP
RAonPboth
WRAwasting
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
Slap some
non-stick-spray
pans.
(you
already
know
we
ain’t
no
calories
on
oil.)
R
W
S
W
P
S
RA
WRA
RAP
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
RAPS
WRAPS
S WRAP
RAPS W HIGH PROTEIN
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WRA
AP BREAKFAST SAUCEWRAPS WRA
W
S
R
P
S
W
A
P
R
A
S
R
P
W
A
W
S
R
P
S
S texture and consistencyRAare
APthe
into a
bowl
even:
WRAP
S WRA
RAPS W Mix thoroughly
WRuntil
P
S
A
P
S
R
P
A
W
R
W
S
W
P
S
A
P
S
P
WR
RA10-25g of Sriracha S WRAPS WR
AFat-Free
S
R
W
P
100g
of
Greek Yogurt, 75g of
Ketchup,
W
A
S
R
P
S
A
P
W
R
A
S
R
W
P
WRAP
S WRA
WRAPS
P
S
WRAPS W
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
P BROWN
WR
RA
WR
S
RAHASH
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
MAKING
R
A
W
S
R
W
P
S
W
A
APSthe texture and consistency
WRAtoP create your Hash Brown:
WRuntil
PS WR
S even
WRAPS
A
P
S
R
A
P
R
A
W
R
W
Mix thoroughly
in
your
hands
are
S
W
P
S
A
P
S
R
A
P
A
W
S WR
Rshredded
WR 3 strips of Bacon,P½SofWanRAOnion
P
S
W
A
P
S
R
P
S
A
P
W
R
A
S
R
W
P
W
A
150g
of
Potatoes,
120g
of
Low-Fat
Cheese,
S
WRAP
PS WR
S WRA
WRAPS
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
W
SW
RA
WR
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
APpans until the bacon is cooked
on
one
throughout
the
S WBrown
WofRthe
PHash
S WRA on both sides toRAconfirm
WRAPS Fry the HashPBrown
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
P
S
A
R
A
W
SW
Rproperly.
W
P
S
W
is
cooked
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
WRAPS
APS W
PS WR
S WRA
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
W
PS W
S
WRTHE EGGS
A
P
S
R
A
P
S
R
A
P
W
R
A
COOKING
W
S
R
W
P
S
W
A
P
S
R
A
P
S
WRdesired amount of salt and
SW
APbefore
PSyour
S WRAonto one of the pans
R
A
P
S WRAP
R
A
W
R
W
S
Evenly pour
200g
of
Egg
Whites
and
sprinkle
pepper
W
P
S
A
P
S
R
A
P
R
A
W
W throughout.
PS W
S
WRstirring the eggs until they
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
constantly
are
just
cooked
R
A
P
S
RAPS W
APS WR
S WRAP
R
APS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
APS
PS
SW
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
ASSEMBLING THE BURRITO
RAPS W
RAPS W
APS WR
PS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
APS
PS
SFlour Tortillas in this order:
Add
all
ofW
your created ingredients onto W
2 whole
R
A
P
S
R
A
P
W
R
A
W
S
R
P
S
W
A
P
S
R
A
P
S
R
A
P
W
W Sauce,
S WR ¾ cup of Refried Beans,
RAPS
APSProtein
The Hash Brown, S
The
Egg
The
RHigh
APWhites,
PS WRA
W
R
W
S
W
P
S
A
P
R
A
P
R
A
W
R
W
S
W desired amount of chopped
APS
P
S
R
A
P
S
R
A
P
W
R
A
W
S
Optional:
Your
up
Tomato
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
RAPS
RAPS W
APS W
PS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
S or if you f*ck thingsRup.
RAP
AP
Pbreaks
S Wburrito and try not to cryRAifPthe
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
S
Wrap
your
tortilla
P
W
A
W
SW
RAPS
WRAPS
RAPtortillas
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
Remember,
there
are
more
in
the
world.
R
W
S
W
RAP
AP
PS
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
WRAP
RAPS W
APS WR
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RAP
PLATING
RA
AP
W
R
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
S
APMAXIMUM
PS Wand Tag Me @DamianTheFatass
Plate, Garnish, Take
aW
Sexy
AESTHETIC GAINS.
WRAP
RAPhoto,
APS W
WRfor
S
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
WRA
RAP
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
WRAP 46
RAPS
WRAPS
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
R
WRA
RA
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
RAPS W
WRAPS
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WRA
RA
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
RAP
WRA
RAPS
APS W
BREAKFAST BURRITO
CLICK HERE TO WATCH
RAP
RAPS
APS
W
R
APS W
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
WRAPS
RAPS W
APS WR
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
WRAP
RAPS W
WRAPS
S
RAPS WR
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
AUP T T I N G V E R. WRAPS WRA
W
R
APS
S
R
W
P
C
W
A
S
R
P
S
A
P
W
R
A
S
R
WRAP
RAPS W
WRAPS
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
WRA
RAP
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
WRAPS
S WRAP
RAPS W
WRAPS
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WR
RA
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
WRAPS
P
S
WRAPS W
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WR
RA3min | Cook Time 10min
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
Prep
Time
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
WRAPS
P
S
WRAPS W
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WR
RA
W
S
RAP
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
INGREDIENTS
MACROS
W
P
S
W
A
P
WRAPS
PS WR
S WRA
WRAPS
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
REQUIRED:
W 345
SW
RA
Cal:
WR
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
AP
WRTortilla
PS WR
S WRA
WRAPS "Mission"PHigh
A
P
S
R
A
P
Protein
1
whole
R
A
W
R
W
S
W
Protein:
43g
P
S
A
P
S
R
A
W
SW
RA
WR
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
P
Beef
WRAPS 95% LeanPGround
Carbs:
16g
APS WR
PS WRA
S WR-A5oz
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
A
R
A
W
PS W
SFat:
WR Cheese - 10g PS WRAPS W
A
P
R
A
S
R
P
W
Low-Fat
A
W
S
R
P
S
W
A
P
R
A
12g
S
APS W
PS WR
S WRA
R
A
P
S WRAP
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
Fat-Free
W
PS W
S
WR Greek Yogurt - 25g
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
APS W
PS WR
S WRA
R
A
P
S WRAP Tortilla Chips
R
A
W
R
4
whole
W
S
W
P
S
A
P
S
R
A
P
R
A
W
W
PS
S
WR
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
RAPS W
APS W
R
PS WRAP Lettuce RAPS WRAPS WRA
W
W
S
P
S
A
P
R
A
R
W
W
APS
PS
SW
R
A
P
S
R
A
P
W
R
A
W
S
R
Tomato
W
P
S
W
A
P
S
R
A
P
S
R
A
P
RAPS W
RAPS W
APS WR
PS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
W
APS
PS
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
RAPS
RAPS W
APS WR
PS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
RAPS
RAPS W
APS W
W
R
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
RAPS
WRAPS
RAPS W
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
RAP
A
PS
S
R
A
P
W
R
A
W
INSTRUCTIONS
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
WRAP
RAPS W
APS WR PREP
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
S of 95% Lean Ground BeefRwith
RA
APPepper. (or your favorite seasoning.)
W
R
AP5oz
W
S
R
W
P
S
W
A
P
S
Season
Salt
and
R
A
P
S
R
A
P
W
A
W
S
R
WRAP
RAPS W
WRAPS
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
WRA
AupPS4 whole Tortilla Chips WRAPS WRAP
W
S
R
P
S
W
A
P
R
A
S
R
Crunch
P
W
A
W
S
R
WRAPS
S WRAP
RAPS W
WRAofPSLettuce
P
S
A
P
S
R
A
P
R
A
W
Chop up your
desired
amount
R
W
S
W
P
S
A
P
S
R
P desired amount of TomatoRAPS WRA
WRA
Ayour
W
S
R
P
S
W
A
P
R
A
S
R
P
W
A
W
Dice
up
S
R
W
P
S
WRAP
S WRA
RAPS W
WRAPS
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WR
RA
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
one pan on high heat. RAPS
WRAP
S WRA
Won the pan. (you already know
P
S
WRAPS W Heat
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
Slap some
non-stick-spray
we
ain’t
wasting
no
calories
on
oil.)
P
S
WR
RA
WR
S
RAP
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
WRAPS
PS WR
S WRAP
WRAPS
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
CRAFTING
W
S WR
RA THE CRISPY CHEESE S WRAPS WR
P
S
W
A
P
R
A
S
R
P
W
A
W
S
R
P
S
W
A
P
RApop that Sonofabitch into the
AP a baking sheet in a circular
Spread 10g of Low Fat P
Cheese
fashion
and
microwave
WRonto
PS WforR
SW
WRAPS
A
P
S
R
A
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
W
SW
RA
about
2 minutes.
WR
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
APbefore adding to the rest ofWthe
WaRbit
PS WR
Let the crispy cheese
cool
for
recipe.
S WRA
WRAPS
A
P
S
R
A
P
R
A
W
R
S
W
P
S
A
P
S
R
A
P
R
W
SW
RA
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
WRAPS COOKING THEPSBEEF
APS W
PS WR
S WRA
R
A
P
R
A
W
R
W
S
W
P
S
A
P
R
A
R
A
W
R onto the pan and keep continuously
W and stirring the Beef into
S the beef is cooked. RAPS WRAPS W
WBeef
P
S
A
P
S
R
A
Slap
the
cutting
mini
bits
until
P
R
A
W
R
W
S
W
P
S
A
P
S
APS W
PS WR
S WRbyAmaking sure all bitsRare
R
A
P
S WRAP
R
A
W
Check if the Beef
isW
fully
cooked
browned.
R
W
S
P
S
A
P
S
R
A
P
A
W
W
PS W
S
WR
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
WRA
RAPS W
APS WR
S WRAP
R
APSWRAP
W
R
W
S
ASSEMBLING
THE
CRUNCH
W
P
S
A
P
S
R
A
P
R
A
W
R
Wyour created ingredients onto
APS
PinS this order:
SofW1 whole "Mission" High RProtein
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
Add
all
of
the
middle
Tortilla
W
A
P
S
R
A
P
S
A
P
W
S WRYogurt, The Tortilla Chips,
RAPS W
RAPSThe
APGreek
PS WRA
W
R
W
S
W
P
S
A
P
The Beef, 25g
of
Fat-Free
The
Lettuce,
Tomato, The Crispy
Cheese
S
R
A
P
R
A
W
R
W
W
APS
PS
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
PS
SW
S WR the seam of the middle
RAmethod,
RAPby
APalongside
PS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
Wrap by
folding
the
edges
ingredients
using
the
world-famous
“pinch
&
fold”
R
A
W
R
W
S
W
APS
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
try not to cry if the tortilla
W or if you f*ck things up.PS WRAPS W
RAPS
PSbreaks
Atortillas
PS WRA and
W
R
S
W
P
A
S
R
A
P
R
A
W
R
W
Remember,
there
are
more
in
the
world.
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
RAPS
APS W
WRAPS
R
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
Grill
both
wrap
to
seal
factor.
RAP
AP
PSthe seams and add a +1000Rcrunch
Ssides of the assembled crunch
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
A
P
W
R
A
W
S
WRAP
RAPS W
APS WR
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RAP
RA
AP
PLATING
W
R
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
APS AESTHETIC GAINS.WRAPS WRAP
PS W
Plate, Garnish, Take a
Sexy
and Tag Me @DamianTheFatass
forRMAXIMUM
RAPhoto,
APS W
W
W
S
P
S
A
P
R
A
R
W
W
S
RAPS
WRA
RAP
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
WRAP 48
RAPS
WRAPS
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
R
WRA
RA
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
RAPS W
WRAPS
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WRA
RA
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
RAP
WRA
RAPS
APS W
SUPREME CRUNCH WRAP
RAP
RAPS
APS
W
R
APS W
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
WRAPS
RAPS W
APS WR
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
WRAP
RAPS W
WRAPS
S
RAPS WR
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
AUP L K I N G V E R. WRAPS WRA
W
R
APS
S
R
W
P
B
W
A
S
R
P
S
A
P
W
R
A
S
R
WRAP
RAPS W
WRAPS
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
WRA
RAP
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
WRAPS
S WRAP
RAPS W
WRAPS
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WR
RA
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
WRAPS
P
S
WRAPS W
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WR
RA3min | Cook Time 10min
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
Prep
Time
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
WRAPS
P
S
WRAPS W
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WR
RA
W
S
RAP
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
INGREDIENTS
MACROS
W
P
S
W
A
P
WRAPS
PS WR
S WRA
WRAPS
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
REQUIRED:
W 1385
SW
RA
Cal:
WR
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
WRAP
PS WR
S WRA
WRAPS Tortilla - 2PSwhole
A
P
S
R
A
P
R
A
W
R
W
S
W
Protein:
110g
P
S
A
P
R
A
W
SW
RA
WR
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
P
Beef
WRAPS 90% LeanPGround
Carbs:
97g
APS WR
PS WRA
S WR-A10oz
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
A
R
A
W
PS W
SFat:
WR Cheese - 50g PS WRAPS W
A
P
R
A
S
R
P
W
Low-Fat
A
W
S
R
P
S
W
A
P
R
A
62g
S
APS W
PS WR
S WRA
R
A
P
S WRAP
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
Fat-Free
W
PS W
S
WR Greek Yogurt - 125g
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
APS W
PS WR
S WRA
R
A
P
S WRAP Tortilla Chips
R
A
W
R
10
whole
W
S
W
P
S
A
P
S
R
A
P
R
A
W
W
PS
S
WR
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
RAPS W
APS W
R
PS WRAP Lettuce RAPS WRAPS WRA
W
W
S
P
S
A
P
R
A
R
W
W
APS
PS
SW
R
A
P
S
R
A
P
W
R
A
W
S
R
Tomato
W
P
S
W
A
P
S
R
A
P
S
R
A
P
RAPS W
RAPS W
APS WR
PS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
W
APS
PS
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
RAPS
RAPS W
APS WR
PS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
RAPS
RAPS W
APS W
W
R
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
RAPS
WRAPS
RAPS W
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
RAP
A
PS
S
R
A
P
W
R
A
W
INSTRUCTIONS
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
WRAP
RAPS W
APS WR PREP
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
S of 90% Lean Ground Beef
RA
APPepper. (or your favorite seasoning.)
W
R
AP10oz
W
S
R
W
P
S
W
A
P
S
Season
with
Salt
and
R
A
P
S
R
A
P
W
R
A
W
S
R
WRAP
RAPS W
WRAPS
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
WRA
AupPS10 whole Tortilla Chips WRAPS WRAP
W
S
R
P
S
W
A
P
R
A
S
R
Crunch
P
W
A
W
S
R
WRAPS
S WRAP
RAPS W
WRAofPSLettuce
P
S
A
P
S
R
A
P
R
A
W
Chop up your
desired
amount
R
W
S
W
P
S
A
P
S
R
P desired amount of TomatoRAPS WRA
WRA
Ayour
W
S
R
P
S
W
A
P
R
A
S
R
P
W
A
W
Dice
up
S
R
W
P
S
WRAP
S WRA
RAPS W
WRAPS
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WR
RA
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
one pan on high heat. RAPS
WRAP
S WRA
Won the pan. (you already know
P
S
WRAPS W Heat
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
Slap some
non-stick-spray
we
ain’t
wasting
no
calories
on
oil.)
P
S
WR
RA
WR
S
RAP
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
WRAPS
PS WR
S WRAP
WRAPS
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
CRAFTING
W
S WR
RA THE CRISPY CHEESE S WRAPS WR
P
S
W
A
P
R
A
S
R
P
W
A
W
S
R
P
S
W
A
P
R
P a baking sheet in a circularRfashion
RApop that Sonofabitch into StheWmicrowave
Spread 50g of Low FatP
Cheese
and
WRAonto
PS Wfor
SW
WRAPS
A
P
S
R
A
A
R
W
W
P
S
A
P
S
R
A
P
W
SW
RA
about
2 minutes.
WR
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
APbefore adding to the rest ofWthe
WaRbit
PS WR
Let the crispy cheese
cool
for
recipe.
S WRA
WRAPS
A
P
S
R
A
P
R
A
W
R
S
W
P
S
A
P
S
R
A
P
R
W
SW
RA
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
WRAPS COOKING THEPSBEEF
APS W
PS WR
S WRA
R
A
P
R
A
W
R
W
S
W
P
S
A
P
R
A
R
A
W
R onto the pan and keep continuously
W and stirring the Beef into
S the beef is cooked. RAPS WRAPS W
WBeef
P
S
A
P
S
R
A
Slap
the
cutting
mini
bits
until
P
R
A
W
R
W
S
W
P
S
A
P
S
APS W
PS WR
S WRbyAmaking sure all bitsRare
R
A
P
S WRAP
R
A
W
Check if the Beef
isW
fully
cooked
browned.
R
W
S
P
S
A
P
S
R
A
P
A
W
W
PS W
S
WR
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
WRA
RAPS W
APS WR
S WRAP
R
APSWRAP
W
R
W
S
ASSEMBLING
THE
CRUNCH
W
P
S
A
P
S
R
A
P
R
A
W
R
Wyour created ingredients onto
APS
PS
SofW2 whole Flour Tortillas inRAthis
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
Add
all
of
the
middle
order:
W
A
P
S
R
P
S
A
P
W
S WRYogurt, The Tortilla Chips,
RAPS W
RAPS The
APGreek
PS WRA
W
R
W
S
W
P
S
A
P
The Beef, 125g
ofSFat-Free
The
Lettuce,
Tomato, The Crispy
Cheese
R
A
P
R
A
W
R
W
W
APS
PS
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
PS
SW
S WR the seam of the middle
RAmethod,
RAPby
APalongside
PS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
Wrap by
folding
the
edges
ingredients
using
the
world-famous
“pinch
&
fold”
R
A
W
R
W
S
W
APS
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
try not to cry if the tortilla
W or if you f*ck things up.PS WRAPS W
RAPS
PSbreaks
Atortillas
PS WRA and
W
R
S
W
P
A
S
R
A
P
R
A
W
R
W
Remember,
there
are
more
in
the
world.
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
RAPS
APS W
WRAPS
R
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
Grill
both
wrap
to
seal
factor.
RAP
AP
PSthe seams and add a +1000Rcrunch
Ssides of the assembled crunch
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
A
P
W
R
A
W
S
WRAP
RAPS W
APS WR
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RAP
RA
AP
PLATING
W
R
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
APS AESTHETIC GAINS.WRAPS WRAP
PS W
Plate, Garnish, Take a
Sexy
and Tag Me @DamianTheFatass
forRMAXIMUM
RAPhoto,
APS W
W
W
S
P
S
A
P
R
A
R
W
W
S
RAPS
WRA
RAP
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
WRAP 49
RAPS
WRAPS
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
R
WRA
RA
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
RAPS W
WRAPS
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WRA
RA
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
RAP
WRA
RAPS
APS W
SUPREME CRUNCH WRAP
RAP
RAPS
APS
W
R
APS W
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
WRAPS
RAPS W
APS WR
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
WRAP
RAPS W
WRAPS
S
RAPS WR
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
AUP T T I N G V E R. WRAPS WRA
W
R
APS
S
R
W
P
C
W
A
S
R
P
S
A
P
W
R
A
S
R
WRAP
RAPS W
WRAPS
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
WRA
RAP
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
WRAPS
S WRAP
RAPS W
WRAPS
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WR
RA
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
WRAPS
P
S
WRAPS W
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WR
RA3min | Cook Time 15min
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
Prep
Time
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
WRAPS
P
S
WRAPS W
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WR
RA
W
S
RAP
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
INGREDIENTS
MACROS
W
P
S
W
A
P
WRAPS
PS WR
S WRA
WRAPS
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
REQUIRED:
W 445
SW
RA
Cal:
WR
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
AP
WRTortilla
PS WR
S WRA
WRAPS "Mission"PHigh
A
P
S
R
A
P
Protein
1
whole
R
A
W
R
W
S
W
Protein:
53g
P
S
A
P
S
R
A
W
SW
RA
WR
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
P
Beef
WRAPS 95% LeanPGround
Carbs:
25g
APS WR
PS WRA
S WR-A6oz
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
A
R
A
W
PS W
SFat:
WR Cheese - 15g PS WRAPS W
A
P
R
A
S
R
P
W
Low-Fat
A
W
S
R
P
S
W
A
P
R
A
15g
S
APS W
PS WR
S WRA
R
A
P
S WRAP
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
Onion
W
PS W
S
W- R¼ whole
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
APS W
PS WR
S WRA
R
A
P
S WRAP
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
W
PS
S
WR
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
RA
BURGER
RAPS W
APS W
R
APS WSAUCE:
PS WRAP HIGH PROTEIN
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W Greek Yogurt - 50g
APS
PS
SW
R
A
P
S
R
A
P
W
R
A
W
S
R
Fat-Free
W
P
S
W
A
P
S
R
A
P
S
R
A
P
RAPS W
APS W
PS WR
R
A
PS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
Ketchup
W- 25g
APS
PS
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
RAPS
RAPS W
APS WR
PS WRA Mustard -R10g
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
RAPS
RAPS W
APS W
W
R
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
RAPS
WRAPS
RAPS W
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
RAP
A
PS
S
R
A
P
W
R
A
W
INSTRUCTIONS
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
WRAP
RAPS W
APS WR
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
RA
AP
W
R
APS
W
S
PREP
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
PSpalm of your hand.
S Wtwo even balls by gently shaping
RAthe
APinto
WRAP
Split 6oz of 95% Lean Ground
them
RBeef
Wwith
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
WRA
Chop
and
RAP
APmixS in ¼ of an Onion into the balls.
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
S cooking them.
Salt & Pepper each side of the
RAPbefore
WRAPS
S WRAP
RAPS W
Wballs
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WRA
RA
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
one pan on high heat. WRAPS
WRAPon oil.)
S WRA
RAPS W Heat
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
Slap some
non-stick-spray
on
the
pan.
(you
already
know
we
ain’t
wasting
no
calories
A
P
S
R
WR
RA
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
WRAPS
P
S
WRAPS W HIGH PROTEIN
A
P
S
R
A
P
R
A
W
R
W
S
BURGER
SAUCE
W
P
S
A
P
S
WR
RAare even:
WR
S
RAP into a bowl until the texture
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
Mix
thoroughly
and
consistency
W
P
S
W
A
S
RAofPKetchup,
W25g
PS WR
S WRAP
WRAPS
A
P
S
R
A
P
R
A
W
R
W
50g of Fat-Free
Greek
Yogurt,
10g of Mustard
S
W
P
S
A
P
S
R
A
P
W
S WR
RA
WR
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
WRAP
PS WR
S WRA
WRAPS
A
P
S
R
A
P
R
A
W
COOKING THE SMASH
PATTIES
R
W
S
W
P
S
A
P
S
R
A
P
R your spatula to squish themSdown
W patties; thus, creating a PS WRAPS W
RA
Wusing
S
W
P
S
A
P
S
R
A
P
Slap
the
Salted/Peppered side of the patties
onto
the
pan
into
smash
R
A
W
R
W
W
P
S
RA
WRA
RAP
W
S
W
P
S
WRAPS
A
P
S
R
A
P
crispier, more delicious
taste.
R
A
W
R
W
S
W
WRAP
SW
RAPSlike steaks for the best results.
WRAPS
P
S
W
A
P
S
R
A
P
S
Treat
the
patties
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
A
WR1:00-1:30min
WRAPS Sear one side onPShighWheat
APS W
PS WR
Sabout
for
to form a golden crust.
R
A
P
R
A
W
R
W
S
P
S
A
P
R
A
R
A
W
Wis cooked beautifully.
PS W
S
WtoRfry both of the sides 2-3min PtoSensure
A
P
S
Continue
the
patty
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
R
A
S
S WRthe raw sides.
Flip, and add 15g of Low-Fat
Cheese
patty before
APS W
Pcooking
S WRtoAthe cooked sides of each
R
A
P
S WRAP
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
Wred.
PS W
S
Steak
is cooked
are
slightly
WR to medium-rare when thePinsides
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
S
A insides are all browned. WRAPS WR
Steak is cooked to medium-well
WRthe
RAPS W
S WRAP
APSwhen
W
R
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
APS
PS
SW
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
R
ASSEMBLING THE CRUNCH WRAP
PS WTortilla in this order:
RAPS W
RAProtein
APS W
PS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
R
Add all of your
created
ingredients
onto
the
middle
of
1
whole
"Mission"
High
A
W
R
W
W
APS
PS
S Patty, Half of the Protein Burger
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
The
First
Patty,
Half
of
the
Protein
Burger
Sauce,
The
Second
Sauce
A
P
W
RAPS
RAPS W
APS WR
PS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W the edges alongside the seam
P& fold” method, and try not to cryRAPS WRAPS
S ingredients by using the world-famous
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
Wrap
by
folding
of
the
middle
“pinch
A
P
S
R
A
P
R
W up.
PS W
SW
A
P
S
R
A
P
R
A
PS WRA if the tortilla breaks
W
R
W
S
W
P
S
A
or
if
you
f*ck
things
P
S
R
A
P
RA
RAP
APS W
PS WR
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
Remember,
there are more tortillas in theRworld.
P
S
R
A
P
S
R
A
P
W
A
W
RAPS
WRAPS
RAPS W
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
S and add a +1000 crunch factor.
RAP
AP
Pseams
Ssides of the assembled crunch wrap
R
A
P
W
R
A
W
S
R
W
Grill
both
to
seal
the
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
WRAP
RAPS W
APS WR
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RAP
RA
AP
W
R
APS
W
PLATING
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
PS
SW
WRAP
Plate, Garnish, Take a Sexy
Photo,
Tag Me @DamianTheFatass for P
MAXIMUM
GAINS.
RAPand
APS W
WRAAESTHETIC
S
W
P
S
A
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
WRA
RAP
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
WRAP 50
RAPS
WRAPS
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
R
WRA
RA
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
RAPS W
WRAPS
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WRA
RA
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
RAP
WRA
RAPS
APS W
CHEESEBURGER CRUNCH WRAP
RAP
RAPS
APS
W
R
APS W
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
WRAPS
RAPS W
APS WR
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
WRAP
RAPS W
WRAPS
S
RAPS WR
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
AUP L K I N G V E R. WRAPS WRA
W
R
APS
S
R
W
P
B
W
A
S
R
P
S
A
P
W
R
A
S
R
WRAP
RAPS W
WRAPS
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
WRA
RAP
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
WRAPS
S WRAP
RAPS W
WRAPS
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WR
RA
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
WRAPS
P
S
WRAPS W
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WR
RA
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
WRAPS
P
S
WRAPS W
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WR
RA
W
S
RAP
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
INGREDIENTS
MACROS
W
P
S
W
A
P
WRAPS
PS WR
S WRA
WRAPS
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
REQUIRED:
W 1245
SW
RA
Cal:
WR
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
WRAP
PS WR
S WRA
WRAPS Tortilla - 2PSwhole
A
P
S
R
A
P
R
A
W
R
W
S
W
Protein:
100g
P
S
A
P
R
A
W
SW
RA
WR
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
P
Beef
WRAPS 90% LeanPGround
Carbs:
99g
APS WR
PS WRA
S WR-A6oz
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
A
R
A
W
PS W
SFat:
WR Cheese - 60g PS WRAPS W
A
P
R
A
S
R
P
W
Low-Fat
A
W
S
R
P
S
W
A
P
R
A
50g
S
APS W
PS WR
S WRA
R
A
P
S WRAP
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
Onion
W
PS W
S
W- R½ whole
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
APS W
PS WR
S WRA
R
A
P
S WRAP
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
W
PS
S
WR
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
RA
BURGER
RAPS W
APS W
R
APS WSAUCE:
PS WRAP HIGH PROTEIN
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W Greek Yogurt - 150g
APS
PS
SW
R
A
P
S
R
A
P
W
R
A
W
S
R
Fat-Free
W
P
S
W
A
P
S
R
A
P
S
R
A
P
RAPS W
APS W
PS WR
R
A
PS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
Ketchup
W- 75g
APS
PS
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
RAPS
RAPS W
APS WR
PS WRA Mustard -R25g
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
RAPS
RAPS W
APS W
W
R
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
RAPS
WRAPS
RAPS W
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
RAP
A
PS
S
R
A
P
W
R
A
W
INSTRUCTIONS
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
WRAP
RAPS W
APS WR
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
RA
AP
W
R
APS
W
S
PREP
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
S palm of your hand.
APthe
APSintoWtwo even balls by gentlyWshaping
WRAP
Split 10oz of 90% Lean Ground
them
RBeef
WRwith
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
S
W
P
S
RA
WRA
Chop
and
RAP
APmixS in ½ of an Onion into the balls.
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
S cooking them.
Salt & Pepper each side of the
RAPbefore
WRAPS
S WRAP
RAPS W
Wballs
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WRA
RA
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
one pan on high heat. WRAPS
WRAPon oil.)
S WRA
RAPS W Heat
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
Slap some
non-stick-spray
on
the
pan.
(you
already
know
we
ain’t
wasting
no
calories
A
P
S
R
WR
RA
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
WRAPS
P
S
WRAPS W HIGH PROTEIN
A
P
S
R
A
P
R
A
W
R
W
S
BURGER
SAUCE
W
P
S
A
P
S
WR
RAare even:
WR
S
RAP into a bowl until the texture
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
Mix
thoroughly
and
consistency
W
P
S
W
A
RAofPSKetchup, 25g of MustardS WRAPS WRAP
W75g
PS WR
WRAPS
A
S
R
P
A
W
R
150g of Fat-Free
Greek
Yogurt,
S
W
P
A
P
S
R
A
P
W
S WR
RA
WR
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
WRAP
PS WR
S WRA
WRAPS
A
P
S
R
A
P
R
A
W
COOKING THE SMASH
PATTIES
R
W
S
W
P
S
A
P
S
R
A
P
R your spatula to squish themSdown
W patties; thus, creating a PS WRAPS W
RA
Wusing
S
W
P
S
A
P
S
R
A
P
Slap
the
Salted/Peppered side of the patties
onto
the
pan
into
smash
R
A
W
R
W
W
P
S
RA
WRA
RAP
W
S
W
P
S
WRAPS
A
P
S
R
A
P
crispier, more delicious
taste.
R
A
W
R
W
S
W
WRAP
SW
RAPSlike steaks for the best results.
WRAPS
P
S
W
A
P
S
R
A
P
S
Treat
the
patties
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
A
WR1:00-1:30min
WRAPS Sear one side onPShighWheat
APS W
PS WR
Sabout
for
to form a golden crust.
R
A
P
R
A
W
R
W
S
P
S
A
P
R
A
R
A
W
Wis cooked beautifully.
PS W
S
WtoRfry both of the sides 2-3min PtoSensure
A
P
S
Continue
the
patty
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
R
A
S
S WRthe raw sides.
Flip, and add 60g of Low-Fat
Cheese
patty before
APS W
Pcooking
S WRtoA the cooked sides of each
R
A
P
S WRAP
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
Wred.
PS W
S
Steak
is cooked
are
slightly
WR to medium-rare when thePinsides
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
S
A insides are all browned. WRAPS WR
Steak is cooked to medium-well
WRthe
RAPS W
S WRAP
APSwhen
W
R
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
APS
PS
SW
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
R
ASSEMBLING THE CRUNCH WRAP
W
RAPS W
RinAPthisS order:
APS W
PS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
R
Add all of your
created
ingredients
onto
the
middle
of
2
whole
Flour
Tortillas
A
W
R
W
W
APS
PS
S Patty, Half of the Protein Burger
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
The
First
Patty,
Half
of
the
Protein
Burger
Sauce,
The
Second
Sauce
A
P
W
RAPS
RAPS W
APS WR
PS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W the edges alongside the seam
P& fold” method, and try not to cryRAPS WRAPS
S ingredients by using the world-famous
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
Wrap
by
folding
of
the
middle
“pinch
A
P
S
R
A
P
R
W up.
PS W
SW
A
P
S
R
A
P
R
A
PS WRA if the tortilla breaks
W
R
W
S
W
P
S
A
or
if
you
f*ck
things
P
S
R
A
P
RA
RAP
APS W
PS WR
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
Remember,
there are more tortillas in theRworld.
P
S
R
A
P
S
R
A
P
W
A
W
RAPS
WRAPS
RAPS W
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
S and add a +1000 crunch factor.
RAP
AP
Pseams
Ssides of the assembled crunch wrap
R
A
P
W
R
A
W
S
R
W
Grill
both
to
seal
the
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
WRAP
RAPS W
APS WR
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RAP
RA
AP
W
R
APS
W
PLATING
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
PS
SW
WRAP
Plate, Garnish, Take a Sexy
Photo,
Tag Me @DamianTheFatass for P
MAXIMUM
GAINS.
RAPand
APS W
WRAAESTHETIC
S
W
P
S
A
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
WRA
RAP
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
WRAP
RAPS
WRAPS
51 S WRA
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
SW
WRAP
RAPS W
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
RAPS WRAP
W
P
S
WRAP
S WRA
WRAPS
P
S
A
P
S
R
A
P
WRA
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
RAP
WRA
RAPS
APS W
CHEESEBURGER CRUNCH WRAP
RAP
RAPS
APS
W
R
APS W
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
WRAPS
RAPS W
APS WR
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
WRAP
RAPS W
WRAPS
S
RAPS WR
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
AUP T T I N G V E R. WRAPS WRA
W
R
APS
S
R
W
P
C
W
A
S
R
P
S
A
P
W
R
A
S
R
WRAP
RAPS W
WRAPS
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
WRA
RAP
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
WRAPS
S WRAP
RAPS W
WRAPS
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WR
RA
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
WRAPS
P
S
WRAPS W
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WR
RA3min | Cook Time 12min
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
Prep
Time
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
WRAPS
P
S
WRAPS W
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WR
RA
W
S
RAP
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
INGREDIENTS
MACROS
W
P
S
W
A
P
WRAPS
PS WR
S WRA
WRAPS
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
REQUIRED:
W 455
SW
RA
Cal:
WR
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
AP
WRTortilla
PS WR
S WRA
WRAPS "Mission"PHigh
A
P
S
R
A
P
Protein
1
whole
R
A
W
R
W
S
W
Protein:
50g
P
S
A
P
S
R
A
W
SW
RA
WR
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
-A6oz
WRAPS Chicken Breast
Carbs:
25g
APS WR
PS WRA
S WRAP
R
A
P
R
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
PS W
SFat:
WR Cheese - 10g PS WRAPS W
A
P
R
A
S
R
P
W
Low-Fat
A
W
S
R
P
S
W
A
P
R
A
17g
S
APS W
PS WR
S WRA
R
A
P
S WRAP
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
Bacon
W
PS W
S
W-R1 strip
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
APS W
PS WR
S WRA
R
A
P
S WRAP Guacamole
R
A
W
R
20g
W
S
W
P
S
A
P
S
R
A
P
R
A
W
W
PS
S
WR
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
- 4Rwhole
RAPS W
APS W
R
APS WRA
PS WRAP Tortilla Chips
W
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
APS
PS
SW
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
RAPS W
RAPS W
APS WR
PS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
W
APS
PS
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
RAPS
RAPS W
APS WR
PS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
RAPS
RAPS W
APS W
W
R
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
RAPS
WRAPS
RAPS W
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
RAP
A
PS
S
R
A
P
W
R
A
W
INSTRUCTIONS
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
WRAP
RAPS W
APS WR PREP
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A favorite seasoning.) WRAPS WRA
Ryour
APwith Garlic Powder, Salt, and
R
APS 6oz of Chicken Breast
W
R
W
S
W
P
S
Slice/Dice/Chop
and
season
Pepper.
(or
A
P
S
R
A
P
R
A
W
R
APS
PS
SW
R
A
P
R
A
W
R
W
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
WR
RAPS W
WRA
RAPS W
AupPS4 whole
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
Crunch
Tortilla
Chips
W
R
A
W
S
R
W
WRAPS
S WRAP
RAPS W
WRAPS
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WRA
RA
APpan on high heat.
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
Heat
one
W
P
S
PS
RAthe
WRAnoP calories on oil.) PS WRAPS WRA
RAPS W Slap some non-stick-spray
Won
S
P
S
A
P
R
A
R
W
W
pan.
(you
already
know
we
ain’t
wasting
S
P
S
RA
WR
RA
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
RAPS
WRAP
S WRA
WBACON
P
S
WRAPS W COOKING PTHE
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
CHICKEN
&
WR
RA
WR
S
RA
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
S crisp both sides before removing.
Lay 1 strip of Bacon onto
the
APand
WRpan
PS WR
S WRAP
WRAPS
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
W
S WR
RA
WR
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
A cook by searing one side W
WR
RAtheP Chicken Breast onto the
WRand
Once the Bacon is cooked,
slap
high-heat
until
sear
W
PS marks
S pan
WRAPS
A
P
S
R
A
P
R
A
R
W
S
W
P
S
A
P
S
R
A
P
R keep flipping to get a beautiful
W throughout the chicken.PS WRAPS W
RA flip to the other side andS slightly
Wthen
S
appear,
then
sear,
even
cook
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
A the spatula and making sure
Rwith
WRAare
RAPcooked by cutting through
W
S
W
P
S
WRAPS
Check if the ChickenRBreast
is fully
aR
few
pieces
the
insides
A
P
S
R
A
P
A
W
W
S
W
WRAP
SW
RAPS
WRAPS
P
S
W
A
P
S
R
A
P
S
entirely
white.
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
WRAPS
APS W
PS WR
S WRA
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
PS W
S
WR THE CRUNCH WRAP PS WRAPS W
A
P
R
A
S
R
P
W
A
ASSEMBLING
W
S
R
P
S
W
A
P
R
A
S
WRProtein Tortilla in this order:
APS W
PSHigh
S WRAonto the middle of 1Rwhole
R
A
P
S WRAP
R
A
W
R
W
Add all of your
created
ingredients
"Mission"
S
W
P
S
A
P
S
R
A
P
A
W
W Chips, 10g of Low-Fat Cheese
PS W
S
WR The Bacon, 20g of Guacamole,
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
The
Chicken,
The
Tortilla
W
A
P
S
R
A
P
S
RAPS W
APS WR
S WRAP
R
APS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
PS “pinch & fold” method,RAPS WRAPS
S Wmiddle ingredients by using
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
Wrap
by
folding
the
edges
alongside
the
seam
of
the
the
world-famous
P
S
R
A
P
WR
RAPS W
RAPS W
APS breaks
PS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
and try not
to
cry
if
the
tortilla
or
if
you
f*ck
things
up.
R
A
W
R
W
W
APS
PS
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
Remember, there are moreP
S WRin the world.
RAPS
RAPS W
A tortillas
PS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
APS
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
W crunch factor.
of the assembled
seams andRadd
RAPS
APaS+1000
APS Wcrunch wrap to seal the
PS WRA Grill both sides
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
PLATING
RAPS
WRAPS
RAPS W
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
RAP
APGAINS.
PS
S Take a Sexy Photo, and
R
A
P
Plate,
Garnish,
Tag
Me
@DamianTheFatass
for MAXIMUM AESTHETIC
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
WRAP
RAPS W
APS WR
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RAP
RA
AP
W
R
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
WRAP
RAPS W
APS W
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
WRA
RAP
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
WRAP 52
RAPS
WRAPS
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
R
WRA
RA
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
RAPS W
WRAPS
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WRA
RA
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
RAP
WRA
RAPS
APS W
CHICKEN CLUB CRUNCH WRAP
RAP
RAPS
APS
W
R
APS W
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
WRAPS
RAPS W
APS WR
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
WRAP
RAPS W
WRAPS
S
RAPS WR
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
AUP L K I N G V E R. WRAPS WRA
W
R
APS
S
R
W
P
B
W
A
S
R
P
S
A
P
W
R
A
S
R
WRAP
RAPS W
WRAPS
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
WRA
RAP
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
WRAPS
S WRAP
RAPS W
WRAPS
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WR
RA
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
WRAPS
P
S
WRAPS W
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WR
RA3min | Cook Time 12min
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
Prep
Time
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
WRAPS
P
S
WRAPS W
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WR
RA
W
S
RAP
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
INGREDIENTS
MACROS
W
P
S
W
A
P
WRAPS
PS WR
S WRA
WRAPS
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
REQUIRED:
W 1195
SW
RA
Cal:
WR
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
WRAP
PS WR
S WRA
WRAPS Tortilla - 2PSwhole
A
P
S
R
A
P
R
A
W
R
W
S
W
Protein:
100g
P
S
A
P
R
A
W
SW
RA
WR
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
-A12oz
WRAPS Chicken Breast
Carbs:
97g
APS WR
PS WRA
S WRAP
R
A
P
R
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
PS W
SFat:
WR Cheese - 20g PS WRAPS W
A
P
R
A
S
R
P
W
Low-Fat
A
W
S
R
P
S
W
A
P
R
A
45g
S
APS W
PS WR
S WRA
R
A
P
S WRAP
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
Bacon
W
PS W
S
W-R3 strips
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
APS W
PS WR
S WRA
R
A
P
S WRAP Guacamole
R
A
W
R
55g
W
S
W
P
S
A
P
S
R
A
P
R
A
W
W
PS
S
WR
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
- 10
RAPS W
APS W
PS WRA
R
Awhole
PS WRAP Tortilla Chips
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
APS
PS
SW
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
RAPS W
RAPS W
APS WR
PS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
W
APS
PS
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
RAPS
RAPS W
APS WR
PS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
RAPS
RAPS W
APS W
W
R
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
RAPS
WRAPS
RAPS W
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
RAP
A
PS
S
R
A
P
W
R
A
W
INSTRUCTIONS
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
WRAP
RAPS W
APS WR PREP
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A favorite seasoning.) WRAPS WRA
Ryour
APwith Garlic Powder, Salt, and
R
APS 12oz of Chicken Breast
W
R
W
S
W
P
S
Slice/Dice/Chop
and
season
Pepper.
(or
A
P
S
R
A
P
R
A
W
R
APS
PS
SW
R
A
P
R
A
W
R
W
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
R
RAPS W
WRA
RAPS W
AupPS10Wwhole
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
Crunch
Tortilla
Chips
W
R
A
W
S
R
W
WRAPS
S WRAP
RAPS W
WRAPS
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WRA
RA
APpan on high heat.
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
Heat
one
W
P
S
PS
RAthe
WRAnoP calories on oil.) PS WRAPS WRA
RAPS W Slap some non-stick-spray
Won
S
P
S
A
P
R
A
R
W
W
pan.
(you
already
know
we
ain’t
wasting
S
P
S
RA
WR
RA
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
RAPS
WRAP
S WRA
WBACON
P
S
WRAPS W COOKING PTHE
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
CHICKEN
&
WR
RA
WR
S
RA
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
PSand crisp both sides beforeRremoving.
Lay 3 strips of Bacon onto
WtheRApan
PS WR
S WRAP
WRAPS
A
P
S
R
A
P
A
W
R
W
S
W
P
S
A
P
S
R
A
P
W
S WR
RA
WR
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
A cook by searing one side W
WR
RAtheP Chicken Breast onto the
WRand
Once the Bacon is cooked,
slap
high-heat
until
sear
W
PS marks
S pan
WRAPS
A
P
S
R
A
P
R
A
R
W
S
W
P
S
A
P
S
R
A
P
R keep flipping to get a beautiful
W throughout the chicken.PS WRAPS W
RA flip to the other side andS slightly
Wthen
S
appear,
then
sear,
even
cook
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
A the spatula and making sure
Rwith
WRAare
RAPcooked by cutting through
W
S
W
P
S
WRAPS
Check if the ChickenRBreast
is fully
aR
few
pieces
the
insides
A
P
S
R
A
P
A
W
W
S
W
WRAP
SW
RAPS
WRAPS
P
S
W
A
P
S
R
A
P
S
entirely
white.
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
WRAPS
APS W
PS WR
S WRA
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
PS W
S
WR THE CRUNCH WRAP PS WRAPS W
A
P
R
A
S
R
P
W
A
ASSEMBLING
W
S
R
P
S
W
A
P
R
A
S
APS W
PS WRin this order:
S WRAonto the middle of 2Rwhole
R
A
P
S WRAP
R
A
W
R
W
Add all of your
created
ingredients
Flour
Tortillas
S
W
P
S
A
P
S
R
A
P
A
W
W Chips, 20g of Low-Fat PCheese
PS W
S
WR The Bacon, 55g of Guacamole,
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
The
Chicken,
The
Tortilla
W
A
S
R
A
P
S
RAPS W
APS WR
S WRAP
R
APS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
PS “pinch & fold” method,RAPS WRAPS
S Wmiddle ingredients by using
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
Wrap
by
folding
the
edges
alongside
the
seam
of
the
the
world-famous
P
S
R
A
P
WR
RAPS W
RAPS W
APS breaks
PS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
and try not
to
cry
if
the
tortilla
or
if
you
f*ck
things
up.
R
A
W
R
W
W
APS
PS
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
Remember, there are moreP
S WRin the world.
RAPS
RAPS W
A tortillas
PS WRA
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
APS
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
W crunch factor.
of the assembled
seams andRadd
RAPS
APaS+1000
APS Wcrunch wrap to seal the
PS WRA Grill both sides
W
R
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
RAP
AP
PS
SW
R
A
P
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
PLATING
RAPS
WRAPS
RAPS W
APS WR
W
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
RAP
APGAINS.
PS
S Take a Sexy Photo, and
R
A
P
Plate,
Garnish,
Tag
Me
@DamianTheFatass
for MAXIMUM AESTHETIC
W
R
A
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
WRAP
RAPS W
APS WR
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RAP
RA
AP
W
R
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
WRAP
RAPS W
APS W
WRAPS
S
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
RA
WRA
RAP
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
WRAP 53
RAPS
WRAPS
S
RAPS W
W
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
R
WRA
RA
APS
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
WRAP
S WRA
RAPS W
WRAPS
P
S
A
P
S
R
A
P
R
A
W
R
W
S
W
P
S
A
P
S
R
WRA
RA
AP
W
S
R
W
P
S
W
A
P
S
R
A
P
S
R
A
P
W
R
A
W
S
R
W
P
S
RAP
WRA
RAPS
APS W
CHICKEN CLUB CRUNCH WRAP
CLICK HERE TO WATCH
ES SH
SHAKE
HAKES
AKES S
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
AKE
ES
SH
H
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
ES SHA
SHAKE
HAKES
K
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
ES
SH
HAK
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
SHAKE
HAKES
KES SH
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
SUHT T I N G V E R. AKES SHAKE
HAK
AK
S
S
H
E
S
S
K
E
C
S
A
K
E
H
A
K
S
H
A
S
S
H
E
SHAK
KES SH
SHAKES
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
S
KE
SHA
S
HAK
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
S
KE
SHA
S
HA
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
SHA
S Bruh | Cook Time Bruh
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
Prep
Time
H
A
K
S
S
H
A
E
S
S
H
K
E
SHAK
AKES S
ES SHA
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
SH
S
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
INGREDIENTS
MACROS
S
S
H
K
E
S
AKES
ES SHA
S SHAK
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
REQUIRED:
A 1000
ES
S SH
SH
HCal:
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
S SHA
HAKES
E
S
S SHAKE Milk - 2 Hcups
AKES SH
K
S
H
A
E
S
H
K
S
S
A
Protein:
70g
E
S
H
K
E
S
A
K
ES
S SH
S
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
-H1.5
S SH
HAKES
KEscoops
Carbs:
110g
ES SHA
S
S SHAKE Protein Powder
A
K
S
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
SH- 1.5 whole
HA
KE
ES S
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
Bananas
S
H
A
E
S
S
H
K
E
S
S
A
K
E
Fat:
32g
S
ES SHA
SHAKE
S SHAK Oats - ½ Hcup
AKES SH
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
A
S
KE
ES S
SH
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
SHAKE
AKES S
KES SH
ES SHAK Peanut Butter
S
H
A
E
S
H
50g
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
SHAK
KES SH
SHAKES
S
HAKES S
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
ES
SHAKE
AKES S
ES SHAK
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
KES
E
S
H
A
K
E
S
H
A
K
S
S
H
A
OPTIONAL:
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
SHAK
KES SH
S
HAKES
A
KES SHA Ice - 1 cup
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
S
AK
KES
ES
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
S SHAK
HAKES
AKES S
KES SHA Zero Calorie
E
S
H
K
S
S
Sweetener
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
SS
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S SHA
HAKES
AKES S
KES SH
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HA
AKE
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
ES SHA
SHAKES
HAKES
AKES SH
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
H
AKE
KE
ES
S
H
A
K
S
S
H
A
INSTRUCTIONS
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
ES SHA
SHAKE
HAKES
AKES SH CONCOCTING
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
THE
SHAKE
ES
SH
HAKE
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
KE
SHAexplain
HAKES
KES SH
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
Do
I
really
have
to
this?
K
S
S
A
E
SH
HAK
AK
KES
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
SHAKES
HAKES S C’monKbruh,
ES SisHAaKSHAKE. SHAKES SHAKES SH
S
K
E
A
K
this
H
A
S
H
S
S
E
S
KE
SHAK
S
HA
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
HAKES
AKES S
S
H
KES SHAK
E
Okay Afineee…
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
S
KE
SHA
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
SHA
SS
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
Grab yourself
a
together:
SHAK
S SHA Blender andHAblend
AKES S
ENinja
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
E
S
K
E
S
SHA
S
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
1%
Milk
S SHAK
SHAKES 2 cupsAof
HAKES
KES SHA
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
K
SH
ES
S
SH
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
1.5
scoops
of
your
favorite
Protein
Powder
S
S
A
S SHAK
SHAKE
HAKES
KES SH
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
ES
S SH
SHof Oats
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
½
cup
E
S
S
H
K
E
S
S
A
K
HAKES
KES SH
ES SHA
S
S SHAKE
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
S SH
SH Banana
HA
KE
E
S
S
A
K
E
S
H
A
K
E
S
H
1.5
whole
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
ES SHA
SHAKES
S SHAK
AKES SH
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
S Peanut Butter AKES SHAKE
ES S
SH
S
K
E
S
50g
of
A
K
E
H
A
K
S
H
A
S
S
H
E
S
S
K
E
S
H
A
SHAKE
S SHAK
AKES S
KES SH
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
K
ES S
SH
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
SS
SHAKE
AKEIce
KES SH
ES SHAK Optional:
S
Hof
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
1
cup
E
S
SH
AK
KES
ES
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
ES SHA
S SHAK Sweetener
HAKES S amount KofESZero
AKES SH
E
S
H
K
S
S
A
E
S
H
K
E
S
Optional:
Your
desired
Calorie
A
K
H
A
S
H
S
A
KES
ES
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
S SHAK
HAKES
AKES S
KES SHA
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
SS
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S SHA
HAKES
AKES S
KES SH
E
S
H
K
S
PLATING
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
AKES in one sitting
AKES
Drink theSHwhole
and
KES SH
ES SHA
SHshake
H
K
S
S
A
E
S
H
K
E
S
A
K
S
A
E
H
K
S
S
HA
AKE
KE
ES
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
HA
@DamianTheFatass
for MAXIMUM
GAINS.
ES SAESTHETIC
SHAKE
HAKES
AKES SH Tag Me
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
ES
SH
HAKE
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
SHAKE
HAKES
56 SHAKE
AKES S
KES SH
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
KES S
SHAKE
HAKES
KES SH
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HAKES SHA
A
E
S
SHAK
KES SH
SHAKE
S
A
E
S
H
K
E
S
HAK
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
AKE
KES
ES SH
SHAK
CHUG JUG
ES SH
SHAKE
HAKES
AKES S
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
AKE
ES
SH
H
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
ES SHA
SHAKE
HAKES
K
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
ES
SH
HAK
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
SHAKE
HAKES
KES SH
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
SUHL K I N G V E R. AKES SHAKE
HAK
AK
S
S
H
E
S
S
K
E
B
S
A
K
E
H
A
K
S
H
A
S
S
H
E
SHAK
KES SH
SHAKES
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
S
KE
SHA
S
HAK
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
S
KE
SHA
S
HA
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
SHA
S Bruh | Cook Time Bruh
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
Prep
Time
H
A
K
S
S
H
A
E
S
S
H
K
E
SHAK
AKES S
ES SHA
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
SH
S
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
INGREDIENTS
MACROS
S
S
H
K
E
S
AKES
ES SHA
S SHAK
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
REQUIRED:
A 2000
ES
S SH
SH
HCal:
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
S SHA
HAKES
E
S
S SHAKE Milk - 4 Hcups
AKES SH
K
S
H
A
E
S
H
K
S
S
A
Protein:
140g
E
S
H
K
E
S
A
K
ES
S SH
S
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
-H3AK
scoops
ES SH
HAKES
Carbs:
220g
ES SHA
S
S SHAKE Protein Powder
K
S
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
SH- 3 whole
HA
KE
ES S
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
Bananas
S
H
A
E
S
S
H
K
E
S
S
A
K
E
Fat:
64g
S
ES SHA
SHAKE
S SHAK Oats - 1 cup
AKES SH
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
S
KE
ES S
SH
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
SHAKE
AKES S
KES SH
ES SHAK Peanut Butter
S
H
A
E
S
H
100g
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
SHAK
KES SH
SHAKES
S
HAKES S
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
ES
SHAKE
AKES S
ES SHAK
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
KES
E
S
H
A
K
E
S
H
A
K
S
S
H
A
OPTIONAL:
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
SHAK
KES SH
S
A
KES SHA Ice - 1-2S cups
E
SHAKES
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
S
AK
KES
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
S SHAK
HAKES
AKES S
KES SHA Zero Calorie
E
S
H
K
S
S
Sweetener
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
SS
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S SHA
HAKES
AKES S
KES SH
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HA
AKE
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
ES SHA
SHAKES
HAKES
AKES SH
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
H
AKE
KE
ES
S
H
A
K
S
S
H
A
INSTRUCTIONS
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
ES SHA
SHAKE
HAKES
AKES SH CONCOCTING
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
THE SHAKE
ES
SH
HAKE
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
KE
SHAexplain
HAKES
KES SH
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
Do
I
really
have
to
this?
K
S
S
A
E
SH
HAK
AK
KES
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
SHAKES
HAKES S C’monKbruh,
ES SisHAaKSHAKE. SHAKES SHAKES SH
S
K
E
A
K
H
this
A
S
H
S
S
E
S
KE
SHAK
S
HA
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
HAKES
AKES S
S
H
KES SHAK
E
S
Okay Afineee…
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
S
KE
SHA
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
SHA
SS
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
Grab yourself
aKENinja
together:
SHAK
S SHA Blender andHAblend
AKES S
S
SHAKES
H
E
S
A
K
S
H
A
E
S
H
K
S
S
E
S
K
E
S
SHA
S
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
1%
Milk
S SHAK
SHAKES 4 cupsAof
HAKES
KES SHA
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
K
SH
ES Powder
S
SH of your favorite
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
3
scoops
Protein
S
A
S SHAK
SHAKE
HAKES
KES SH
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
ES
S SH
SH Bananas
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
3
whole
E
S
S
H
K
E
S
S
A
K
HAKES
KES SH
ES SHA
S
S SHAKE
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H Oats
S SH
Sof
HA
KE
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
1
cup
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
ES SHA
SHAKES
S SHAK
AKES SH
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
S Peanut ButterAKES SHAKE
ES S
SH
S
K
E
S
A
100g
of
K
E
H
A
K
S
H
A
S
S
H
E
S
S
K
E
S
H
A
SHAKE
S SHAK
AKES S
KES SH
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
K
ES S
SH
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
SHAKE
KES SH
ES SHAK Optional:
S
HAKESofS Ice
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
1-2
cups
S
SH
AK
KES
ES
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
ES SHA
S SHAK Sweetener
HAKES S amount KofESZero
AKES SH
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
Optional:
Your
desired
Calorie
H
A
S
H
S
A
KES
ES
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
S SHAK
HAKES
AKES S
KES SHA
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
SS
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S SHA
HAKES
AKES S
KES SH
E
S
H
K
S
PLATING
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
AKES in one sitting
AKES
KES SH
ES SHA
Drink theSHwhole
and
SHshake
H
K
S
S
A
E
S
H
K
E
S
A
K
S
A
E
H
K
S
S
HA
AKE
KE
ES
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
HA
@DamianTheFatass
for MAXIMUM
GAINS.
ES SAESTHETIC
SHAKE
HAKES
AKES SH Tag Me
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
ES
SH
HAKE
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
SHAKE
HAKES
57 SHAKE
AKES S
KES SH
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
KES S
SHAKE
HAKES
KES SH
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HAKES SHA
A
E
S
SHAK
KES SH
SHAKE
S
A
E
S
H
K
E
S
HAK
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
AKE
KES
ES SH
SHAK
CHUG JUG
CLICK HERE TO WATCH
ES SH
SHAKE
HAKES
AKES S
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
AKE
ES
SH
H
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
ES SHA
SHAKE
HAKES
K
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
ES
SH
HAK
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
SHAKE
HAKES
KES SH
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
SUHT T I N G V E R. AKES SHAKE
HAK
AK
S
S
H
E
S
S
K
E
C
S
A
K
E
H
A
K
S
H
A
S
S
H
E
SHAK
KES SH
SHAKES
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
S
KE
SHA
S
HAK
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
S
KE
SHA
S
HA
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
SHA
S Bruh | Cook Time Bruh
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
Prep
Time
H
A
K
S
S
H
A
E
S
S
H
K
E
SHAK
AKES S
ES SHA
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
SH
S
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
INGREDIENTS
MACROS
S
S
H
K
E
S
AKES
ES SHA
S SHAK
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
REQUIRED:
A 355
ES
S SH
SH
HCal:
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
SH - ½ cup
S SHA
HAKES
KES Milk
E
S
S SHAKE Unsweetened
A
K
S
H
A
Almond
E
S
H
K
S
S
A
Protein:
50g
E
S
H
K
E
S
A
K
ES
S SH
SH
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
-H1.5
S SH
HAKES
KEscoops
Carbs:
30g
ES SHA
S
S SHAKE Protein Powder
A
K
S
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
SHGreek Yogurt - 75g
HA
KE
ES S
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
Fat-Free
S
H
A
E
S
S
H
K
E
S
S
A
K
E
Fat:
4g
S
ES SHA
SHAKE
S SHAK Ice - 2 cups
AKES SH
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
S
KE
ES S
SH
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
KES S
SHAKE
A25g
KES SH
ES SHAK "Oreo O's"
S
H
A
E
S
H
Cereal
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
SHAK
KES SH
SHAKES
S
HAKES S
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
ES
SHAKE
AKES S
ES SHAK
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
KES
E
S
H
A
K
E
S
H
A
K
S
S
H
A
OPTIONAL:
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
SHAK
AKES
KES SH
S
H
A
KES SHA Iced Almond
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
Milk - 2 cups
S
AK
KES
ES
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
S SHAK
HAKES
AKES S
KES SHA Zero Calorie
E
S
H
K
S
S
Sweetener
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
SS
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S SHA
HAKES
AKES S
KES SH
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HA
AKE
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
ES SHA
SHAKES
HAKES
AKES SH
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
H
AKE
KE
ES
S
H
A
K
S
S
H
A
INSTRUCTIONS
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
ES SHA
SHAKE
HAKES
AKES SH
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
CONCOCTING
THE SHAKE
ES
SH
HAKE
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
SHAKE
HAKES
KES SH
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
Do
IHreally
have to explain
this?
SH
HAK
AK
KES
S
S
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
SHAKES
HAKES S C’monKbruh,
ES SHisAKa SHAKE. SHAKES SHAKES SH
S
K
E
A
K
H
A
S
H
S
S
E
this
S
KE
SHAK
S
HA
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
HAKES
AKES S
ES SHAK
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
Okay
fineee…
E
S
H
K
S
KE
SHA
S
HA
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
SHA
SS
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
ES S
SHA Blender and
SHAK
AKtogether:
ESNinja
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
Grab
yourself
a
blend
A
E
S
H
K
E
S
SHA
S
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S SHAK
SHAKES ½ cup Aof
HAKES
KES SHA
E
S
A
K
S
H
A
E
S
H
K
S
Unsweetened
Almond
Milk
S
A
E
S
H
K
E
S
K
SH
ES
S
SH
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
AKES
S SHAK
SHAKE
HCream
KES SHfavorite Cookies
E
S
A
K
S
H
A
E
S
H
K
1.5ESscoops
of
your
&
Protein
Powder
S
S
A
E
S
H
K
E
S
A
K
ES
S SH
SH
HA
K
E
S
A
K
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
S SH
ES SHA
SHAKES
S SHAKE 75g ofHFat-Free
AKEGreek
K
S
H
A
E
S
H
Yogurt
K
S
S
A
E
S
H
K
E
S
A
K
S
S SH
S
HA
KE
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
SH
ES SHA
SHAKES
S SHAK
AKES Cereal
K
S
H
A
E
S
H
25gSof
"Oreo
O’s"
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
S
KE
ES S
SH
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
KE
ES S
SHAAlmond
S SHAK 2 cupsHof
AKOptional:
KES SH
S
H
A
E
Ice
or
2
cups
of
Iced
Milk
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
A
E
S
K
ES S
SH
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
SHAKE
KES SH
ES SHAK
S
HAKES S
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
SH
AK
KES
ES
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
SHAK
AKES S amountEof
KES SH
ES SHA
S
Hdesired
A
Optional:
Your
Zero
Calorie
Sweetener
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
S
H
S
AK
KES
ES
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
S SHAK
HAKES
AKES S
KES SHA
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
SS
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
PLATING
S SHA
HAKES
AKES S
KES SH
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
AKES in one sitting
Drink the
whole
and
AKES
KES SH
ES SHA
SHshake
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HA
AKE
KE
ES
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
@DamianTheFatass
for EMAXIMUM
GAINS.
ES SHAAESTHETIC
SHAKE
HAKES
AKES SH Tag Me
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
S
H
K
S
S
A
ES
SH
HAKE
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
SHAKE
HAKES
59 SHAKE
AKES S
KES SH
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
KES S
SHAKE
HAKES
KES SH
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HAKES SHA
A
E
S
SHAK
KES SH
SHAKE
S
A
E
S
H
K
E
S
HAK
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
AKE
KES
ES SH
SHAK
COOKIES & CREAM
ES SH
SHAKE
HAKES
AKES S
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
AKE
ES
SH
H
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
ES SHA
SHAKE
HAKES
K
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
ES
SH
HAK
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
SHAKE
HAKES
KES SH
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
SUHL K I N G V E R. AKES SHAKE
HAK
AK
S
S
H
E
S
S
K
E
B
S
A
K
E
H
A
K
S
H
A
S
S
H
E
SHAK
KES SH
SHAKES
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
S
KE
SHA
S
HAK
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
S
KE
SHA
S
HA
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
SHA
S Bruh | Cook Time Bruh
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
Prep
Time
H
A
K
S
S
H
A
E
S
S
H
K
E
SHAK
AKES S
ES SHA
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
SH
S
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
INGREDIENTS
MACROS
S
S
H
K
E
S
AKES
ES SHA
S SHAK
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
REQUIRED:
A 355
ES
S SH
SH
HCal:
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
S SHA
HAKES
E
S
S SHAKE Milk - 1.5HAcups
AKES SH
K
S
H
A
E
S
H
K
S
S
A
Protein:
50g
E
S
H
K
E
S
K
ES
S SH
S
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
-H3AK
scoops
ES SH
HAKES
Carbs:
30g
ES SHA
S
S SHAKE Protein Powder
K
S
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
SHGreek Yogurt - 225g
HA
KE
ES S
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
Fat-Free
S
H
A
E
S
S
H
K
E
S
S
A
K
E
Fat:
4g
S
ES SHA
SHAKE
S SHAK Ice - 4 cups
AKES SH
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
S
KE
ES S
SH
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
KES S
SHAKE
A125g
KES SH
ES SHAK "Oreo O's"
S
H
A
E
S
H
Cereal
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
SHAK
KES SH
SHAKES
S
HAKES S
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
ES
SHAKE
AKES S
ES SHAK
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
KES
E
S
H
A
K
E
S
H
A
K
S
S
H
A
OPTIONAL:
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
SHAK
AKES
KES SH
S
H
A
KES SHA Iced Almond
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
Milk - 4 cups
S
AK
KES
ES
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
S SHAK
HAKES
AKES S
KES SHA Zero Calorie
E
S
H
K
S
S
Sweetener
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
SS
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S SHA
HAKES
AKES S
KES SH
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HA
AKE
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
ES SHA
SHAKES
HAKES
AKES SH
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
H
AKE
KE
ES
S
H
A
K
S
S
H
A
INSTRUCTIONS
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
ES SHA
SHAKE
HAKES
AKES SH
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
CONCOCTING
THE SHAKE
ES
SH
HAKE
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
SHAKE
HAKES
KES SH
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
Do
IHreally
have to explain
this?
SH
HAK
AK
KES
S
S
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
SHAKES
HAKES S C’monKbruh,
ES SHisAKa SHAKE. SHAKES SHAKES SH
S
K
E
A
K
H
A
S
H
S
S
E
this
S
KE
SHAK
S
HA
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
HAKES
AKES S
ES SHAK
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
Okay
fineee…
E
S
H
K
S
KE
SHA
S
HA
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
SHA
SS
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
ES S
SHA Blender and
SHAK
AKtogether:
ESNinja
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
Grab
yourself
a
blend
A
E
S
H
K
E
S
SHA
S
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S SHA
S SHAK
SHAKES 1.5 cups
HAKES
KEMilk
E
S
A
K
S
H
A
E
S
H
K
S
of
1%
S
A
E
S
H
K
E
S
A
K
SH
ES
S
SH
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
H
S SHAK
SHAKE
HAKES Protein Powder
KES Sfavorite
E
S
A
K
S
H
A
E
S
H
K
3 scoops
of
your
Cookies
&
Cream
S
S
A
E
S
H
K
E
S
A
K
ES
S SH
SH
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
SH
HAKES
KES Greek
ES SHA
S
S SHAKE 225g of
A
K
S
H
A
E
S
H
Fat-Free
Yogurt
K
S
S
A
E
S
H
K
E
S
A
K
S
S SH
SH
HA
KE
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
H
KES SCereal
ES SHA
SHAKES
S SHAK
AO’s"
K
S
H
A
E
S
H
125gS of
"Oreo
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
S
KE
ES S
SH
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
KE
ES S
SHAAlmond
S SHAK 4 cupsHof
AKOptional:
KES SH
S
H
A
E
Ice
or
4
cups
of
Iced
Milk
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
A
E
S
K
ES S
SH
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
SHAKE
KES SH
ES SHAK
S
HAKES S
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
SH
AK
KES
ES
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
SHAK
AKES S amountEof
KES SH
ES SHA
S
Hdesired
A
Optional:
Your
Zero
Calorie
Sweetener
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
S
H
S
AK
KES
ES
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
S SHAK
HAKES
AKES S
KES SHA
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
SS
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
PLATING
S SHA
HAKES
AKES S
KES SH
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
AKES in one sitting
Drink the
whole
and
AKES
KES SH
ES SHA
SHshake
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HA
AKE
KE
ES
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
@DamianTheFatass
for EMAXIMUM
GAINS.
ES SHAAESTHETIC
SHAKE
HAKES
AKES SH Tag Me
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
S
H
K
S
S
A
ES
SH
HAKE
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
SHAKE
HAKES
60 SHAKE
AKES S
KES SH
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
KES S
SHAKE
HAKES
KES SH
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HAKES SHA
A
E
S
SHAK
KES SH
SHAKE
S
A
E
S
H
K
E
S
HAK
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
AKE
KES
ES SH
SHAK
COOKIES & CREAM
CLICK HERE TO WATCH
ES SH
SHAKE
HAKES
AKES S
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
AKE
ES
SH
H
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
ES SHA
SHAKE
HAKES
K
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
ES
SH
HAK
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
SHAKE
HAKES
KES SH
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
SUHT T I N G V E R. AKES SHAKE
HAK
AK
S
S
H
E
S
S
K
E
C
S
A
K
E
H
A
K
S
H
A
S
S
H
E
SHAK
KES SH
SHAKES
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
S
KE
SHA
S
HAK
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
S
KE
SHA
S
HA
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
SHA
S Bruh | Cook Time Bruh
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
Prep
Time
H
A
K
S
S
H
A
E
S
S
H
K
E
SHAK
AKES S
ES SHA
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
SH
S
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
INGREDIENTS
MACROS
S
S
H
K
E
S
AKES
ES SHA
S SHAK
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
REQUIRED:
A 380
ES
S SH
SH
HCal:
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
SH - 1 cup
S SHA
HAKES
KES Milk
E
S
S SHAKE Unsweetened
A
K
S
H
A
Almond
E
S
H
K
S
S
A
Protein:
55g
E
S
H
K
E
S
A
K
ES
S SH
SH
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
SH
-H1.25
HAKES
KESscoops
Carbs:
33g
ES SHA
S
S SHAKE Protein Powder
A
K
S
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
SHGreek Yogurt - 200g
HA
KE
ES S
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
Fat-Free
S
H
A
E
S
S
H
K
E
S
S
A
K
E
Fat:
3g
S
ES SHA
SHAKE
S SHAK Mangos -H150g
AKES SH
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
A
S
KE
ES S
SH
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
SHAKE
AKES S
KES SH
ES SHAK
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
SHAK
KES SH
SHAKES
S
HAKES S
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
OPTIONAL:
S
H
A
E
S
S
H
ES
SHAKE
AKES S
ES SHAK
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
KES
E
S
H
A
K
E
S
H
A
K
S
S
H
A
Ice
1
cup
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
SHAK
AKES
KES SH
S
H
A
KES SHA Zero Calorie
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
Sweetener
S
AK
KES
ES
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
S SHAK
HAKES
AKES S
KES SHA
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
SS
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S SHA
HAKES
AKES S
KES SH
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HA
AKE
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
ES SHA
SHAKES
HAKES
AKES SH
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
H
AKE
KE
ES
S
H
A
K
S
S
H
A
INSTRUCTIONS
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
ES SHA
SHAKE
HAKES
AKES SH
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
CONCOCTING
THE SHAKE
ES
SH
HAKE
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
SHAKE
HAKES
KES SH
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
Do
IHreally
have to explain
this?
SH
HAK
AK
KES
S
S
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
SHAKES
HAKES S C’monKbruh,
ES SHisAKa SHAKE. SHAKES SHAKES SH
S
K
E
A
K
H
A
S
H
S
S
E
this
S
KE
SHAK
S
HA
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
HAKES
AKES S
ES SHAK
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
Okay
fineee…
E
S
H
K
S
KE
SHA
S
HA
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
SHA
SS
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
ES S
SHA Blender and
SHAK
AKtogether:
ESNinja
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
Grab
yourself
a
blend
A
E
S
H
K
E
S
SHA
S
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S SHAK
SHAKES 1 cup of
HAKES
KES SHA Almond
E
S
A
K
S
H
A
E
S
H
K
S
Unsweetened
Milk
S
A
E
S
H
K
E
S
A
K
SH
ES
S
SH
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
S SH favorite Protein
S SHAK
SHAKE
HAKES
KEyour
E
S
A
K
S
H
A
E
S
H
K
1.25
scoops
of
Powder
S
S
A
E
S
H
K
E
S
A
K
ES
S SH
SH
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
H
HAKES
KES SGreek
ES SHA
S
S SHAKE 200g of
A
K
S
H
A
E
S
H
Fat-Free
Yogurt
K
S
S
A
E
S
H
K
E
S
A
K
S
S SH
SH
HA
KE
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
ES SH
ES SHA
SHAKES
S SHAK
AKMangos
K
S
H
A
E
S
H
150g
of
frozen
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
S
KE
ES S
SH
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
SHAKE
S SHAK
AKES S
KES SH
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
K
ES S
SH
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
S
KESIce
SHAKE
KES SH
ES SHAK Optional:
S
HAof
A
1Ecup
E
S
H
K
S
S
A
S
H
K
E
S
A
K
S
H
A
E
S
SH
AK
KES
ES
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
SHAK
AKES S amountEof
KES SH
ES SHA
S
Hdesired
A
Optional:
Your
Zero
Calorie
Sweetener
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
S
H
S
AK
KES
ES
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
S SHAK
HAKES
AKES S
KES SHA
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
SS
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
PLATING
S SHA
HAKES
AKES S
KES SH
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
AKES in one sitting
Drink the
whole
and
AKES
KES SH
ES SHA
SHshake
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HA
AKE
KE
ES
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
@DamianTheFatass
for EMAXIMUM
GAINS.
ES SHAAESTHETIC
SHAKE
HAKES
AKES SH Tag Me
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
S
H
K
S
S
A
ES
SH
HAKE
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
SHAKE
HAKES
62 SHAKE
AKES S
KES SH
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
KES S
SHAKE
HAKES
KES SH
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HAKES SHA
A
E
S
SHAK
KES SH
SHAKE
S
A
E
S
H
K
E
S
HAK
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
AKE
KES
ES SH
SHAK
MANGO MACHINE
ES SH
SHAKE
HAKES
AKES S
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
AKE
ES
SH
H
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
ES SHA
SHAKE
HAKES
K
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
ES
SH
HAK
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
SHAKE
HAKES
KES SH
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
SUHL K I N G V E R. AKES SHAKE
HAK
AK
S
S
H
E
S
S
K
E
B
S
A
K
E
H
A
K
S
H
A
S
S
H
E
SHAK
KES SH
SHAKES
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
S
KE
SHA
S
HAK
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
S
KE
SHA
S
HA
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
SHA
S Bruh | Cook Time Bruh
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
Prep
Time
H
A
K
S
S
H
A
E
S
S
H
K
E
SHAK
AKES S
ES SHA
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
SH
S
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
INGREDIENTS
MACROS
S
S
H
K
E
S
AKES
ES SHA
S SHAK
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
REQUIRED:
A 1235
ES
S SH
SH
HCal:
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
S SHA
HAKES
E
S
S SHAKE Milk - 2 Hcups
AKES SH
K
S
H
A
E
S
H
K
S
S
A
Protein:
135g
E
S
H
K
E
S
A
K
ES
S SH
S
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
-H3AK
scoops
ES SH
HAKES
Carbs:
115g
ES SHA
S
S SHAKE Protein Powder
K
S
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
SHGreek Yogurt - 300g
HA
KE
ES S
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
Fat-Free
S
H
A
E
S
S
H
K
E
S
S
A
K
E
Fat:
26g
S
ES SHA
SHAKE
S SHAK Mangos -H400g
AKES SH
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
A
S
KE
ES S
SH
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
SHAKE
KES SH
ES SHAK CoconutSOil
S
HAKES S
A
E
S
H
- E1Stbsp
K
S
A
S
H
K
E
S
A
K
S
H
A
E
SHAK
KES SH
SHAKES
S
HAKES
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
ES
SHAKE
AKES S
ES SHAK
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
KES
E
S
H
A
K
E
S
H
A
K
S
S
H
A
OPTIONAL:
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
SHAK
KES SH
S
A
KES SHA Ice - 1-2S cups
E
SHAKES
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
S
AK
KES
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
S SHAK
HAKES
AKES S
KES SHA Zero Calorie
E
S
H
K
S
S
Sweetener
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
SS
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S SHA
HAKES
AKES S
KES SH
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HA
AKE
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
ES SHA
SHAKES
HAKES
AKES SH
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
H
AKE
KE
ES
S
H
A
K
S
S
H
A
INSTRUCTIONS
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
ES SHA
SHAKE
HAKES
AKES SH CONCOCTING
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
THE SHAKE
ES
SH
HAKE
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
KE
SHAexplain
HAKES
KES SH
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
Do
I
really
have
to
this?
K
S
S
A
E
SH
HAK
AK
KES
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
SHAKES
HAKES S C’monKbruh,
ES SisHAaKSHAKE. SHAKES SHAKES SH
S
K
E
A
K
H
this
A
S
H
S
S
E
S
KE
SHAK
S
HA
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
HAKES
AKES S
S
H
KES SHAK
E
S
Okay Afineee…
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
S
KE
SHA
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
SHA
SS
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
Grab yourself
aKENinja
together:
SHAK
S SHA Blender andHAblend
AKES S
S
SHAKES
H
E
S
A
K
S
H
A
E
S
H
K
S
S
E
S
K
E
S
SHA
S
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
1%
Milk
S SHAK
SHAKES 2 cupsAof
HAKES
KES SHA
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
K
SH
ES Powder
S
SH of your favorite
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
3
scoops
Protein
S
A
S SHAK
SHAKE
HAKES
KES SH
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
ES
S SH
SHof Fat-Free Greek
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
300g
Yogurt
E
S
S
H
K
E
S
S
A
K
HAKES
KES SH
ES SHA
S
S SHAKE
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H frozen MangoKES SHAKE
S SH
Sof
HA
E
S
S
K
E
S
A
K
E
H
A
K
400g
S
H
A
S
S
H
E
S
S
A
K
E
ES SHA
SHAKES
S SHAK
AKES SH
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
Sof Coconut Oil AKES SHAKE
ES S
SH
S
K
E
S
A
1
tbsp
K
E
H
A
K
S
H
A
S
S
H
E
S
S
K
E
S
H
A
SHAKE
S SHAK
AKES S
KES SH
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
K
ES S
SH
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
SHAKE
KES SH
ES SHAK Optional:
S
HAKESofS Ice
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
1-2
cups
S
SH
AK
KES
ES
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
ES SHA
S SHAK Sweetener
HAKES S amount KofESZero
AKES SH
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
Optional:
Your
desired
Calorie
H
A
S
H
S
A
KES
ES
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
S SHAK
HAKES
AKES S
KES SHA
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
SS
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S SHA
HAKES
AKES S
KES SH
E
S
H
K
S
PLATING
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
AKES in one sitting
AKES
KES SH
ES SHA
Drink theSHwhole
and
SHshake
H
K
S
S
A
E
S
H
K
E
S
A
K
S
A
E
H
K
S
S
HA
AKE
KE
ES
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
HA
@DamianTheFatass
for MAXIMUM
GAINS.
ES SAESTHETIC
SHAKE
HAKES
AKES SH Tag Me
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
ES
SH
HAKE
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
SHAKE
HAKES
63 SHAKE
AKES S
KES SH
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
KES S
SHAKE
HAKES
KES SH
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HAKES SHA
A
E
S
SHAK
KES SH
SHAKE
S
A
E
S
H
K
E
S
HAK
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
AKE
KES
ES SH
SHAK
MANGO MACHINE
CLICK HERE TO WATCH
ES SH
SHAKE
HAKES
AKES S
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
AKE
ES
SH
H
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
ES SHA
SHAKE
HAKES
K
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
ES
SH
HAK
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
SHAKE
HAKES
KES SH
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
SUHT T I N G V E R. AKES SHAKE
HAK
AK
S
S
H
E
S
S
K
E
C
S
A
K
E
H
A
K
S
H
A
S
S
H
E
SHAK
KES SH
SHAKES
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
S
KE
SHA
S
HAK
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
S
KE
SHA
S
HA
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
SHA
S Bruh | Cook Time Bruh
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
Prep
Time
H
A
K
S
S
H
A
E
S
S
H
K
E
SHAK
AKES S
ES SHA
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
SH
S
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
INGREDIENTS
MACROS
S
S
H
K
E
S
AKES
ES SHA
S SHAK
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
REQUIRED:
A 475
ES
S SH
SH
HCal:
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
ES S-H1.5 cups
S SHA
HAKES
KMilk
E
S
S SHAKE Chocolate
A
K
S
H
A
Almond
E
S
H
K
S
S
A
Protein:
52g
E
S
H
K
E
S
A
K
ES
S SH
SH
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
-H2AK
scoops
ES SH
HAKES
Carbs:
53g
ES SHA
S
S SHAKE Protein Powder
K
S
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
SBlueberries
HA
KE
ES S
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
Frozen
100g
S
H
A
E
S
S
H
K
E
S
S
A
K
E
Fat:
6g
S
ES SHA
SHAKE
S SHAK
AKES SH
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
S
KE
ES S
SH
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
SHAKE
AKES S
KES SH
ES SHAK OPTIONAL:
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
SHAK
KES SH
SHAKES
S
HA-K1EScup
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
Ice
S
H
A
E
S
S
H
ES
SHAKE
AKES S
ES SHAK
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
KES
E
S
H
A
K
E
S
H
A
K
S
S
H
A
Zero
Calorie
Sweetener
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
SHAK
KES SH
S
HAKES
A
KES SHA
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
S
AK
KES
ES
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
S SHAK
HAKES
AKES S
KES SHA
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
SS
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S SHA
HAKES
AKES S
KES SH
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HA
AKE
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
ES SHA
SHAKES
HAKES
AKES SH
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
H
AKE
KE
ES
S
H
A
K
S
S
H
A
INSTRUCTIONS
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
ES SHA
SHAKE
HAKES
AKES SH
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
ES
SH
HAKE
CONCOCTING
THE
SHAKE
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
SHAKE
HAKES
KES SH
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
K
SH
HAK
Areally
KES
S
S
Do
I
have
to
explain
this?
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
SHAK
KES SH
SHAKES
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
SHAK
SS
HAK bruh, this isKEaS SHAKE.
AKE
E
S
C’mon
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
H
A
S
S
H
SHAKE
HAKES
AKES S
ES SHA
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
S
KE
SHA
S
HAfineee…
A
E
S
S
H
K
E
Okay
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
SHA
SS
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
SHAK
AKES S
ES SHA
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
SHA
S and blend together:
Hyourself
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
Grab
a
Ninja
Blender
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S SHAK
SHAKES
HAKES
KES SHA
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
SH
ES
S
SH of Chocolate
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
1.5
cups
Almond
Milk
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
S SHAK
SHAKE
HAKES
KES SH
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
ES
S SH
SH
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
2
scoops
of
your
favorite
Chocolate
Protein
Powder
A
E
S
S
H
K
E
S
S
A
K
HAKES
KES SH
ES SHA
S
S SHAKE
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H frozen Blueberries
S SH
Sof
HA
KE
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
100g
K
E
S
S
A
K
E
ES SHA
SHAKES
S SHAK
AKES SH
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
S
KE
ES S
SH
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
SHAKE
S SHAK
AKES S
KES SH
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
K
ES S
SH
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
Optional:
1
cup
of
Ice
S
H
A
SHAKE
KES SH
ES SHAK
S
HAKES S
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
SH
AK of Zero Calorie
KES
ES
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
Optional:
Your
desired
amount
Sweetener
SHAK
KES SH
ES SHA
S
HAKES S
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
S
AK
KES
ES
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
S SHAK
HAKES
AKES S
KES SHA
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
SS
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
PLATING KES SHAKES
S SHA
AKES S
KES SH
E
H
K
S
A
S
H
E
S
A
K
S
H
A
E
S
H
K
S
S
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
Drink the Awhole
in one sitting
KES
S SHA
AKES
KES SH
Eand
SHAshake
H
K
S
S
A
E
S
H
K
E
S
K
S
H
A
E
S
H
K
S
S
HA
AKE
KE
ES
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
@DamianTheFatass
for
MAXIMUM
GAINS.
ES SHA AESTHETIC
SHAKE
HAKES
AKES SH Tag Me
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
ES
SH
HAKE
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
SHAKE
HAKES
65 SHAKE
AKES S
KES SH
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
KES S
SHAKE
HAKES
KES SH
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HAKES SHA
A
E
S
SHAK
KES SH
SHAKE
S
A
E
S
H
K
E
S
HAK
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
AKE
KES
ES SH
SHAK
CHOCOLATE SUPREME
ES SH
SHAKE
HAKES
AKES S
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
AKE
ES
SH
H
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
ES SHA
SHAKE
HAKES
K
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
ES
SH
HAK
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
SHAKE
HAKES
KES SH
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
SUHL K I N G V E R. AKES SHAKE
HAK
AK
S
S
H
E
S
S
K
E
B
S
A
K
E
H
A
K
S
H
A
S
S
H
E
SHAK
KES SH
SHAKES
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
S
KE
SHA
S
HAK
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
S
KE
SHA
S
HA
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
SHA
S Bruh | Cook Time Bruh
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
Prep
Time
H
A
K
S
S
H
A
E
S
S
H
K
E
SHAK
AKES S
ES SHA
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
SH
S
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
INGREDIENTS
MACROS
S
S
H
K
E
S
AKES
ES SHA
S SHAK
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
REQUIRED:
A 1480
ES
S SH
SH
HCal:
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
ES SH
S SHA
HAKES
Kcups
E
S
S SHAKE Chocolate
A
K
S
H
A
Milk
3
E
S
H
K
S
S
A
Protein:
100g
E
S
H
K
E
S
A
K
ES
S SH
SH
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
-H2.5
S SH
HAKES
KEscoops
Carbs:
185g
ES SHA
S
S SHAKE Protein Powder
A
K
S
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
SBlueberries
HA
KE
ES S
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
Frozen
250g
S
H
A
E
S
S
H
K
E
S
S
A
K
E
Fat:
38g
S
ES SHA
SHAKE
S SHAK Oats - 1 cup
AKES SH
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
S
KE
ES S
SH
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
SHAKE
AKES S
KES SH
ES SHAK
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
SHAK
KES SH
SHAKES
S
HAKES S
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
OPTIONAL:
S
H
A
E
S
S
H
ES
SHAKE
AKES S
ES SHAK
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
KES
E
S
H
A
K
E
S
H
A
K
S
S
H
A
Ice
1-2
cups
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
SHAK
AKES
KES SH
S
H
A
KES SHA Zero Calorie
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
Sweetener
S
AK
KES
ES
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
S SHAK
HAKES
AKES S
KES SHA
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
SS
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S SHA
HAKES
AKES S
KES SH
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HA
AKE
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
ES SHA
SHAKES
HAKES
AKES SH
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
H
AKE
KE
ES
S
H
A
K
S
S
H
A
INSTRUCTIONS
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
ES SHA
SHAKE
HAKES
AKES SH
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
CONCOCTING
THE SHAKE
ES
SH
HAKE
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
SHAKE
HAKES
KES SH
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
Do
IHreally
have to explain
this?
SH
HAK
AK
KES
S
S
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
SHAKES
HAKES S C’monKbruh,
ES SHisAKa SHAKE. SHAKES SHAKES SH
S
K
E
A
K
H
A
S
H
S
S
E
this
S
KE
SHAK
S
HA
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
HAKES
AKES S
ES SHAK
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
Okay
fineee…
E
S
H
K
S
KE
SHA
S
HA
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
SHA
SS
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
ES S
SHA Blender and
SHAK
AKtogether:
ESNinja
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
Grab
yourself
a
blend
A
E
S
H
K
E
S
SHA
S
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S SHAK
SHAKES 3 cupsAof
HAKES
KES SHA Milk
E
S
A
K
S
H
A
E
S
H
K
S
Chocolate
S
A
E
S
H
K
E
S
K
SH
ES
S
SH
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
KES
ES SH favorite Chocolate
S SHAK
SHAKE
HAProtein
Kyour
E
S
A
K
S
H
A
E
S
H
K
2.5ESscoops
of
Powder
S
S
A
E
S
H
K
E
S
A
K
ES
S SH
SH
HA
K
E
S
A
K
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
S SH
HAKES
KEBlueberries
ES SHA
S
S SHAKE 250g of
A
K
S
H
A
E
S
H
frozen
K
S
S
A
E
S
H
K
E
S
A
K
S
S SH
SH
HA
KE
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
ES SHA
SHAKES
S SHAK
AKES SH
K
S
H
A
E
S
H
1 cup
of
Oats
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
S
KE
ES S
SH
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
SHAKE
S SHAK
AKES S
KES SH
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
K
ES S
SH
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
S Ice
SHAKE
KES SH
ES SHAK Optional:
S
HAKES of
A
1-2
cups
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
SH
AK
KES
ES
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
HAK
SCalorie
AKES S amountEof
KES SH
ES SHA
S
Hdesired
A
Optional:
Your
Zero
Sweetener
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
S
H
S
AK
KES
ES
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
S SHAK
HAKES
AKES S
KES SHA
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
SS
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
PLATING
S SHA
HAKES
AKES S
KES SH
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
AKES in one sitting
Drink the
whole
and
AKES
KES SH
ES SHA
SHshake
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HA
AKE
KE
ES
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
@DamianTheFatass
for EMAXIMUM
GAINS.
ES SHAAESTHETIC
SHAKE
HAKES
AKES SH Tag Me
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
S
H
K
S
S
A
ES
SH
HAKE
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
SHAKE
HAKES
66 SHAKE
AKES S
KES SH
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
KES S
SHAKE
HAKES
KES SH
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HAKES SHA
A
E
S
SHAK
KES SH
SHAKE
S
A
E
S
H
K
E
S
HAK
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
AKE
KES
ES SH
SHAK
CHOCOLATE SUPREME
CLICK HERE TO WATCH
ES SH
SHAKE
HAKES
AKES S
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
AKE
ES
SH
H
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
ES SHA
SHAKE
HAKES
K
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
ES
SH
HAK
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
SHAKE
HAKES
KES SH
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
SUHT T I N G V E R. AKES SHAKE
HAK
AK
S
S
H
E
S
S
K
E
C
S
A
K
E
H
A
K
S
H
A
S
S
H
E
SHAK
KES SH
SHAKES
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
S
KE
SHA
S
HAK
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
S
KE
SHA
S
HA
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
SHA
S Bruh | Cook Time Bruh
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
Prep
Time
H
A
K
S
S
H
A
E
S
S
H
K
E
SHAK
AKES S
ES SHA
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
SH
S
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
INGREDIENTS
MACROS
S
S
H
K
E
S
AKES
ES SHA
S SHAK
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
REQUIRED:
A 485
ES
S SH
SH
HCal:
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
ES SH
S SHA
HAKES
E
S
S SHAKE CoconutHWater
AKcups
K
S
A
-H2
E
S
H
K
S
S
A
Protein:
65g
E
S
H
K
E
S
A
K
ES
S SH
S
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
-H2AK
scoops
ES SH
HAKES
Carbs:
50g
ES SHA
S
S SHAKE Protein Powder
K
S
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
SHYogurt - 200g AKES SHAKE
HA
ES S
S
S
K
E
S
A
K
E
H
A
K
S
Coconut
H
A
S
S
H
E
S
S
K
E
Fat:
3g
S
ES SHA
SHAKE
S SHAK
AKES SH
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
S
KE
ES S
SH
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
SHAKE
AKES S
KES SH
ES SHAK OPTIONAL:
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
SHAK
KES SH
SHAKES
S
HA-K1EScup
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
Ice
S
H
A
E
S
S
H
ES
SHAKE
AKES S
ES SHAK
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
KES
E
S
H
A
K
E
S
H
A
K
S
S
H
A
Zero
Calorie
Sweetener
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
SHAK
KES SH
S
HAKES
A
KES SHA
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
S
AK
KES
ES
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
S SHAK
HAKES
AKES S
KES SHA
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
SS
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S SHA
HAKES
AKES S
KES SH
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HA
AKE
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
ES SHA
SHAKES
HAKES
AKES SH
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
H
AKE
KE
ES
S
H
A
K
S
S
H
A
INSTRUCTIONS
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
ES SHA
SHAKE
HAKES
AKES SH
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
ES
SH
HAKE
CONCOCTING
THE
SHAKE
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
SHAKE
HAKES
KES SH
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
K
SH
HAK
Areally
KES
S
S
Do
I
have
to
explain
this?
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
SHAK
KES SH
SHAKES
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
SHAK
SS
HAK bruh, this isKEaS SHAKE.
AKE
E
S
C’mon
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
H
A
S
S
H
SHAKE
HAKES
AKES S
ES SHA
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
S
KE
SHA
S
HAfineee…
A
E
S
S
H
K
E
Okay
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
SHA
SS
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
SHAK
AKES S
ES SHA
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
SHA
S and blend together:
Hyourself
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
Grab
a
Ninja
Blender
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S SHAK
SHAKES
HAKES
KES SHA
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
SH
ES
S
SH of CoconutAWater
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
2
cups
A
K
S
S
H
A
E
S
S
H
K
E
S
S
S SHAK
SHAKE
HAKES
KES SH
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
ES
S SH
SH
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
2
scoops
of
your
favorite
Protein
Powder
A
E
S
S
H
K
E
S
S
A
K
HAKES
KES SH
ES SHA
S
S SHAKE
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
S SH
SHof Coconut Chunks
HA
KE
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
200g
K
E
S
S
A
K
E
ES SHA
SHAKES
S SHAK
AKES SH
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
S
KE
ES S
SH
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
SHAKE
S SHAK
AKES S
KES SH
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
K
ES S
SH
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
Optional:
1
cup
of
Ice
S
H
A
SHAKE
KES SH
ES SHAK
S
HAKES S
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
SH
AK of Zero Calorie
KES
ES
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
Optional:
Your
desired
amount
Sweetener
SHAK
KES SH
ES SHA
S
HAKES S
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
S
AK
KES
ES
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
S SHAK
HAKES
AKES S
KES SHA
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
SS
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
PLATING KES SHAKES
S SHA
AKES S
KES SH
E
H
K
S
A
S
H
E
S
A
K
S
H
A
E
S
H
K
S
S
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
Drink the Awhole
in one sitting
KES
S SHA
AKES
KES SH
Eand
SHAshake
H
K
S
S
A
E
S
H
K
E
S
K
S
H
A
E
S
H
K
S
S
HA
AKE
KE
ES
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
@DamianTheFatass
for
MAXIMUM
GAINS.
ES SHA AESTHETIC
SHAKE
HAKES
AKES SH Tag Me
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
ES
SH
HAKE
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
SHAKE
HAKES
68 SHAKE
AKES S
KES SH
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
KES S
SHAKE
HAKES
KES SH
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HAKES SHA
A
E
S
SHAK
KES SH
SHAKE
S
A
E
S
H
K
E
S
HAK
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
AKE
KES
ES SH
SHAK
COCONUT CREAM
ES SH
SHAKE
HAKES
AKES S
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
AKE
ES
SH
H
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
ES SHA
SHAKE
HAKES
K
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
ES
SH
HAK
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
SHAKE
HAKES
KES SH
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
SUHL K I N G V E R. AKES SHAKE
HAK
AK
S
S
H
E
S
S
K
E
B
S
A
K
E
H
A
K
S
H
A
S
S
H
E
SHAK
KES SH
SHAKES
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
S
KE
SHA
S
HAK
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
S
KE
SHA
S
HA
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
SHA
S Bruh | Cook Time Bruh
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
Prep
Time
H
A
K
S
S
H
A
E
S
S
H
K
E
SHAK
AKES S
ES SHA
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
SH
S
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
INGREDIENTS
MACROS
S
S
H
K
E
S
AKES
ES SHA
S SHAK
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
REQUIRED:
A 1750
ES
S SH
SH
HCal:
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
ES SH
S SHA
HAKES
E
S
S SHAKE CoconutHWater
AKcups
K
S
A
-H3
E
S
H
K
S
S
A
Protein:
100g
E
S
H
K
E
S
A
K
ES
S SH
S
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
-H2.5
S SH
HAKES
KEscoops
Carbs:
160g
ES SHA
S
S SHAKE Protein Powder
A
K
S
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
SHYogurt - 300g AKES SHAKE
HA
ES S
S
S
K
E
S
A
K
E
H
A
K
S
Coconut
H
A
S
S
H
E
S
S
K
E
Fat:
79g
S
KES SH
ES SHA
SHAKE
S SHAK Coconut HChunks
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
A
- 200g
S
KE
ES S
SH
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
SHAKE
KES SH
ES SHAK Oats - 1 Scup
S
HAKES S
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
SHAK
KES SH
SHAKES
S
HAKES
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
ES
SHAKE
AKES S
ES SHAK
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
KES
E
S
H
A
K
E
S
H
A
K
S
S
H
A
OPTIONAL:
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
SHAK
KES SH
S
A
KES SHA Ice - 1-2S cups
E
SHAKES
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
S
AK
KES
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
S SHAK
HAKES
AKES S
KES SHA Zero Calorie
E
S
H
K
S
S
Sweetener
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
SS
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S SHA
HAKES
AKES S
KES SH
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HA
AKE
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
ES SHA
SHAKES
HAKES
AKES SH
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
H
AKE
KE
ES
S
H
A
K
S
S
H
A
INSTRUCTIONS
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
E
ES SHA
SHAKSHAKE
HAKES
AKES SH CONCOCTING
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
THE
A
ES
SH
HAKE
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
AKE
SHexplain
HAKES
KES SH
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
DoSIHreally
have
to
this?
E
S
H
K
S
S
A
E
SH
HAK
AK
KES
S
S
A
E
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
SHAKES
HAKES S C’mon Kbruh,
ES isSHaAKSHAKE. SHAKES SHAKES SH
S
this
K
E
A
K
H
A
S
H
S
S
E
S
KE
SHAK
S
HA
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
Okay fineee…
SHAKE
HAKES
AKES S
ES SHAK
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
S
KE
SHA
S
HA
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
A
SHA
S S blend together:
Hyourself
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
Grab
a
Ninja
Blender
and
E
S
S
H
K
E
SHAK
AKES S
ES SHA
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
SHA
S
HAof Coconut Water
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
3
cups
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S SHAK
SHAKES
HAKES
KES SHA
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
SH
ES Powder
S
SH
HA
K
E
2.5
scoops
of your favorite
Protein
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
SH
S SHAK
SHAKE
HAKES
KESChunks
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
200g
of
Coconut
ES
S SH
SH
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
S SH
HAKES
KEYogurt
ES SHA
S
S SHAKE 300g of
A
K
S
H
A
E
S
H
K
S
S
A
Coconut
E
S
H
K
E
S
A
K
S
S SH
SH
HA
KE
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
ES SHA
SHAKES
S SHAK
AKES SH
K
S
H
A
E
1 cup of
Oats
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
S
KE
ES S
SH
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
SHAKE
S SHAK
AKES S
KES SH
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
K
ES S
SH
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
1-2
cups
S SIce
SHAKE
KES SH
ES SHAK Optional:
S
HAKEof
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
SH
AofK Zero Calorie Sweetener
KES
ES Your desiredSHamount
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
Optional:
A
K
E
SHAK
KES SH
ES SHA
S
HAKES
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
S
AK
KES
ES
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
S SHAK
HAKES
AKES S
KES SHA
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
SS
HA
AKES
KES
E
S
H
PLATING
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S SHA
HAKES
AKES S
KES SH
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S whole shake inHAone
Drink
sitting
S
HA and
AKES
KEthe
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
K
E
S
A
K
E
S
H
A
K
S
SHA
AKES
KES SH
ESAESTHETIC
SHAKES
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
Tag
Me
@DamianTheFatass
for
MAXIMUM
GAINS.
E
S
H
K
S
S
HA
AKE
KE
ES
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
ES SHA
SHAKE
HAKES
AKES SH
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
ES
SH
HAKE
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
SHAKE
HAKES
69 SHAKE
AKES S
KES SH
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
KES S
SHAKE
HAKES
KES SH
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HAKES SHA
A
E
S
SHAK
KES SH
SHAKE
S
A
E
S
H
K
E
S
HAK
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
AKE
KES
ES SH
SHAK
COCONUT CREAM
CLICK HERE TO WATCH
ES SH
SHAKE
HAKES
AKES S
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
AKE
ES
SH
H
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
ES SHA
SHAKE
HAKES
K
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
ES
SH
HAK
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
SHAKE
HAKES
KES SH
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
SUHT T I N G V E R. AKES SHAKE
HAK
AK
S
S
H
E
S
S
K
E
C
S
A
K
E
H
A
K
S
H
A
S
S
H
E
SHAK
KES SH
SHAKES
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
S
KE
SHA
S
HAK
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
S
KE
SHA
S
HA
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
SHA
S Bruh | Cook Time Bruh
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
Prep
Time
H
A
K
S
S
H
A
E
S
S
H
K
E
SHAK
AKES S
ES SHA
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
SH
S
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
INGREDIENTS
MACROS
S
S
H
K
E
S
AKES
ES SHA
S SHAK
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
REQUIRED:
A 390
ES
S SH
SH
HCal:
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
SH - 2 cups
S SHA
HAKES
KES Milk
E
S
S SHAKE Unsweetened
A
K
S
H
A
Almond
E
S
H
K
S
S
A
Protein:
50g
E
S
H
K
E
S
A
K
ES
S SH
SH
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
SH
-H1.25
HAKES
KESscoops
Carbs:
34g
ES SHA
S
S SHAKE Protein Powder
A
K
S
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
SGreek
HA
KE
ES S
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
Vanilla
Yogurt
225g
S
H
A
E
S
S
H
K
E
S
S
A
K
E
Fat:
6g
S
ES SHA
SHAKE
S SHAK
AKES SH
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
S
KE
ES S
SH
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
SHAKE
AKES S
KES SH
ES SHAK OPTIONAL:
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
SHAK
KES SH
SHAKES
S
HA-K1EScup
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
Ice
S
H
A
E
S
S
H
ES
SHAKE
AKES S
ES SHAK
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
KES
E
S
H
A
K
E
S
H
A
K
S
S
H
A
Vanilla
Extract
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
SHAK
AKES
KES SH
S
H
A
KES SHA Zero Calorie
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
Sweetener
S
AK
KES
ES
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
S SHAK
HAKES
AKES S
KES SHA
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
SS
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S SHA
HAKES
AKES S
KES SH
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HA
AKE
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
ES SHA
SHAKES
HAKES
AKES SH
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
H
AKE
KE
ES
S
H
A
K
S
S
H
A
INSTRUCTIONS
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
ES SHA
SHAKE
HAKES
AKES SH
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
CONCOCTING
THE SHAKE
ES
SH
HAKE
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
SHAKE
HAKES
KES SH
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
Do
IHreally
have to explain
this?
SH
HAK
AK
KES
S
S
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
SHAKES
HAKES S C’monKbruh,
ES SHisAKa SHAKE. SHAKES SHAKES SH
S
K
E
A
K
H
A
S
H
S
S
E
this
S
KE
SHAK
S
HA
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
HAKES
AKES S
ES SHAK
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
Okay
fineee…
E
S
H
K
S
KE
SHA
S
HA
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
SHA
SS
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
ES S
SHA Blender and
SHAK
AKtogether:
ESNinja
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
Grab
yourself
a
blend
A
E
S
H
K
E
S
SHA
S
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S SHAK
SHAKES 2 cupsAof
HAKES
KES SHA
E
S
A
K
S
H
A
E
S
H
K
S
Unsweetened
Almond
Milk
S
A
E
S
H
K
E
S
K
SH
ES
S
SH
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
S SH favorite Vanilla
SHAKE
HAKES Powder KES SHAKES SHAK
KEyour
S
A
S
H
E
S
K
1.25
scoops
of
Protein
S
A
E
H
K
S
A
ES
S SH
SH
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
S SH Yogurt HAKES SHAKES
KEGreek
ES SHA
S SHAKE 225g of
A
K
H
A
S
H
Vanilla
S
S
E
S
K
E
S
A
K
S
S SH
SH
HA
KE
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
ES SHA
SHAKES
S SHAK
AKES SH
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
S
KE
ES S
SH
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
S
KESIce
SHAKE
S SHAK Optional:
Aof
KES SH
S
H
A
E
1
cup
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
K
ES S
SH
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
HAKE
KES S amount SofSHZero
SCalorie
KES SH
ES SHAK Optional:
S
HAdesired
A
Your
Sweetener
E
S
H
K
S
S
A
E
S
K
E
A
K
H
A
E
S
SH
AK
KES
ES
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
K
SHAExtract
AKES S amountEof
KES SH
ES SHA
S
Hdesired
A
Optional:
Your
Vanilla
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
S
H
S
AK
KES
ES
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
S SHAK
HAKES
AKES S
KES SHA
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
SS
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
PLATING
S SHA
HAKES
AKES S
KES SH
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
AKES in one sitting
Drink the
whole
and
AKES
KES SH
ES SHA
SHshake
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HA
AKE
KE
ES
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
@DamianTheFatass
for EMAXIMUM
GAINS.
ES SHAAESTHETIC
SHAKE
HAKES
AKES SH Tag Me
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
S
H
K
S
S
A
ES
SH
HAKE
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
SHAKE
HAKES
70 SHAKE
AKES S
KES SH
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
KES S
SHAKE
HAKES
KES SH
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HAKES SHA
A
E
S
SHAK
KES SH
SHAKE
S
A
E
S
H
K
E
S
HAK
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
AKE
KES
ES SH
SHAK
VANILLA DREAM
ES SH
SHAKE
HAKES
AKES S
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
AKE
ES
SH
H
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
ES SHA
SHAKE
HAKES
K
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
ES
SH
HAK
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
SHAKE
HAKES
KES SH
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
SUHL K I N G V E R. AKES SHAKE
HAK
AK
S
S
H
E
S
S
K
E
B
S
A
K
E
H
A
K
S
H
A
S
S
H
E
SHAK
KES SH
SHAKES
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
S
KE
SHA
S
HAK
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
S
KE
SHA
S
HA
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
SHA
S Bruh | Cook Time Bruh
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
Prep
Time
H
A
K
S
S
H
A
E
S
S
H
K
E
SHAK
AKES S
ES SHA
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
SH
S
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
INGREDIENTS
MACROS
S
S
H
K
E
S
AKES
ES SHA
S SHAK
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
REQUIRED:
A 1000
ES
S SH
SH
HCal:
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
S SHA
HAKES
E
S
S SHAKE Milk - 2 Hcups
AKES SH
K
S
H
A
E
S
H
K
S
S
A
Protein:
111g
E
S
H
K
E
S
A
K
ES
S SH
S
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
-H2.5
S SH
HAKES
KEscoops
Carbs:
108g
ES SHA
S
S SHAKE Protein Powder
A
K
S
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
SGreek
HA
KE
ES S
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
Vanilla
Yogurt
250g
S
H
A
E
S
S
H
K
E
S
S
A
K
E
Fat:
13g
S
ES SHA
SHAKE
S SHAK Oats - 1 cup
AKES SH
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
S
KE
ES S
SH
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
SHAKE
AKES S
KES SH
ES SHAK
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
SHAK
KES SH
SHAKES
S
HAKES S
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
OPTIONAL:
S
H
A
E
S
S
H
ES
SHAKE
AKES S
ES SHAK
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
KES
E
S
H
A
K
E
S
H
A
K
S
S
H
A
Ice
1-2
cups
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
SHAK
KES SH
S
A
KES SHA Vanilla SExtract
E
SHAKES
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
S
AK
KES
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
S SHAK
HAKES
AKES S
KES SHA Zero Calorie
E
S
H
K
S
S
Sweetener
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
SS
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S SHA
HAKES
AKES S
KES SH
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HA
AKE
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
ES SHA
SHAKES
HAKES
AKES SH
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
H
AKE
KE
ES
S
H
A
K
S
S
H
A
INSTRUCTIONS
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
ES SHA
SHAKE
HAKES
AKES SH
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
CONCOCTING
THE SHAKE
ES
SH
HAKE
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
SHAKE
HAKES
KES SH
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
Do
IHreally
have to explain
this?
SH
HAK
AK
KES
S
S
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
SHAKES
HAKES S C’monKbruh,
ES SHisAKa SHAKE. SHAKES SHAKES SH
S
K
E
A
K
H
A
S
H
S
S
E
this
S
KE
SHAK
S
HA
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
HAKES
AKES S
ES SHAK
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
Okay
fineee…
E
S
H
K
S
KE
SHA
S
HA
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
SHA
SS
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
ES S
SHA Blender and
SHAK
AKtogether:
ESNinja
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
Grab
yourself
a
blend
A
E
S
H
K
E
S
SHA
S
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S SHAK
SHAKES 2 cupsAof
HAKES
KES SHA
E
S
A
K
S
H
A
E
S
H
K
S
1%
Milk
S
A
E
S
H
K
E
S
K
SH
ES
S
SH
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
ES SH favorite Vanilla
SHAKE
HAKES Powder KES SHAKES SHAK
Kyour
S
A
S
H
E
S
K
2.5ESscoops
of
Protein
S
A
E
H
K
S
A
ES
S SH
SH
HA
K
E
S
A
K
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
S SH Yogurt HAKES SHAKES
KEGreek
ES SHA
S SHAKE 250g of
A
K
H
A
S
H
Vanilla
S
S
E
S
K
E
S
A
K
S
S SH
SH
HA
KE
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
ES SHA
SHAKES
S SHAK
AKES SH
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
S
KE
ES S
SH
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
SHAKE
S SHAK Optional:
AKES Sof Ice
KES SH
S
H
A
E
1-2
cups
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
K
ES S
SH
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
HAKE
KES S amount SofSHZero
SCalorie
KES SH
ES SHAK Optional:
S
HAdesired
A
Your
Sweetener
E
S
H
K
S
S
A
E
S
K
E
A
K
H
A
E
S
SH
AK
KES
ES
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
K
SHAExtract
AKES S amountEof
KES SH
ES SHA
S
Hdesired
A
Optional:
Your
Vanilla
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
S
H
S
AK
KES
ES
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
S SHAK
HAKES
AKES S
KES SHA
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
SS
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
PLATING
S SHA
HAKES
AKES S
KES SH
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
AKES in one sitting
Drink the
whole
and
AKES
KES SH
ES SHA
SHshake
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HA
AKE
KE
ES
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
@DamianTheFatass
for EMAXIMUM
GAINS.
ES SHAAESTHETIC
SHAKE
HAKES
AKES SH Tag Me
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
S
H
K
S
S
A
ES
SH
HAKE
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
SHAKE
HAKES
72 SHAKE
AKES S
KES SH
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
KES S
SHAKE
HAKES
KES SH
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HAKES SHA
A
E
S
SHAK
KES SH
SHAKE
S
A
E
S
H
K
E
S
HAK
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
AKE
KES
ES SH
SHAK
VANILLA DREAM
CLICK HERE TO WATCH
ES SH
SHAKE
HAKES
AKES S
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
AKE
ES
SH
H
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
ES SHA
SHAKE
HAKES
K
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
ES
SH
HAK
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
SHAKE
HAKES
KES SH
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
SUHT T I N G V E R. AKES SHAKE
HAK
AK
S
S
H
E
S
S
K
E
C
S
A
K
E
H
A
K
S
H
A
S
S
H
E
SHAK
KES SH
SHAKES
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
S
KE
SHA
S
HAK
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
S
KE
SHA
S
HA
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
SHA
S Bruh | Cook Time Bruh
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
Prep
Time
H
A
K
S
S
H
A
E
S
S
H
K
E
SHAK
AKES S
ES SHA
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
SH
S
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
INGREDIENTS
MACROS
S
S
H
K
E
S
AKES
ES SHA
S SHAK
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
REQUIRED:
A 385
ES
S SH
SH
HCal:
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
SH - 1 cup
S SHA
HAKES
KES Milk
E
S
S SHAKE Unsweetened
A
K
S
H
A
Almond
E
S
H
K
S
S
A
Protein:
50g
E
S
H
K
E
S
A
K
ES
S SH
SH
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
SH
-H1.25
HAKES
KESscoops
Carbs:
39g
ES SHA
S
S SHAKE Protein Powder
A
K
S
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
SHGreek Yogurt - 150g
HA
KE
ES S
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
Fat-Free
S
H
A
E
S
S
H
K
E
S
S
A
K
E
Fat:
3g
S
ES SHA
SHAKE
S SHAK Bananas H- A1Kwhole
AKES SH
K
S
H
A
E
S
H
K
S
S
A
E
S
H
E
S
K
S
A
S
KE
ES S
SH
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
SHAKE
KES SH
ES SHAK SpinachS-H2Acups
S
HAKES S
A
E
S
H
K
S
S
A
E
S
H
K
E
S
K
S
A
E
SHAK
KES SH
SHAKES
S
HAKES
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
ES
SHAKE
AKES S
ES SHAK
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
KES
E
S
H
A
K
E
S
H
A
K
S
S
H
A
OPTIONAL:
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
SHAK
KES SH
S
HAKES
A
KES SHA Ice - 1 cup
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
S
AK
KES
ES
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
S SHAK
HAKES
AKES S
KES SHA Zero Calorie
E
S
H
K
S
S
Sweetener
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
SS
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S SHA
HAKES
AKES S
KES SH
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HA
AKE
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
ES SHA
SHAKES
HAKES
AKES SH
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
H
AKE
KE
ES
S
H
A
K
S
S
H
A
INSTRUCTIONS
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
ES SHA
SHAKE
HAKES
AKES SH CONCOCTING
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
THE SHAKE
ES
SH
HAKE
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
KE
SHAexplain
HAKES
KES SH
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
Do
I
really
have
to
this?
K
S
S
A
E
SH
HAK
AK
KES
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
SHAKES
HAKES S C’monKbruh,
ES SisHAaKSHAKE. SHAKES SHAKES SH
S
K
E
A
K
H
this
A
S
H
S
S
E
S
KE
SHAK
S
HA
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
HAKES
AKES S
S
H
KES SHAK
E
S
Okay Afineee…
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
S
KE
SHA
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
SHA
SS
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
Grab yourself
aKENinja
together:
SHAK
S SHA Blender andHAblend
AKES S
S
SHAKES
H
E
S
A
K
S
H
A
E
S
H
K
S
S
E
S
K
E
S
SHA
S
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
Unsweetened
SHAKES 1 cup of
HAKES
KES SHA AlmondS Milk
ES SHAK
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
SH
H
E
S
Sscoops
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
1.25
of
your
favorite
Protein
Powder
S
A
S SHAK
SHAKE
HAKES
KES SH
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
H Fat-Free Greek
ES
S SH
Sof
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
150g
Yogurt
E
S
S
H
K
E
S
S
A
K
HAKES
KES SH
ES SHA
S
S SHAKE
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
S SH
SH frozen Banana
HA
KE
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
1
whole
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
ES SHA
SHAKES
S SHAK
AKES SH
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
S of Spinach
KE
ES S
SH
S
A
K
E
S
H
A
2
cups
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
SHAKE
S SHAK
AKES S
KES SH
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
K
ES S
SH
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
SS
SHAKE
AKEIce
KES SH
ES SHAK Optional:
S
Hof
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
1
cup
S
SH
AK
KES
ES
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
ES SHA
S SHAK Sweetener
HAKES S amount KofESZero
AKES SH
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
Optional:
Your
desired
Calorie
H
A
S
H
S
A
KES
ES
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
S SHAK
HAKES
AKES S
KES SHA
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
SS
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S SHA
HAKES
AKES S
KES SH
E
S
H
K
S
PLATING
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
AKES in one sitting
AKES
KES SH
ES SHA
Drink theSHwhole
and
SHshake
H
K
S
S
A
E
S
H
K
E
S
A
K
S
A
E
H
K
S
S
HA
AKE
KE
ES
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
HA
@DamianTheFatass
for MAXIMUM
GAINS.
ES SAESTHETIC
SHAKE
HAKES
AKES SH Tag Me
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
ES
SH
HAKE
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
SHAKE
HAKES
74 SHAKE
AKES S
KES SH
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
KES S
SHAKE
HAKES
KES SH
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HAKES SHA
A
E
S
SHAK
KES SH
SHAKE
S
A
E
S
H
K
E
S
HAK
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
AKE
KES
ES SH
SHAK
GREEN VASELINE
ES SH
SHAKE
HAKES
AKES S
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
AKE
ES
SH
H
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
ES SHA
SHAKE
HAKES
K
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
ES
SH
HAK
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
SHAKE
HAKES
KES SH
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
SUHL K I N G V E R. AKES SHAKE
HAK
AK
S
S
H
E
S
S
K
E
B
S
A
K
E
H
A
K
S
H
A
S
S
H
E
SHAK
KES SH
SHAKES
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
S
KE
SHA
S
HAK
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
S
KE
SHA
S
HA
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
SHA
S Bruh | Cook Time Bruh
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
Prep
Time
H
A
K
S
S
H
A
E
S
S
H
K
E
SHAK
AKES S
ES SHA
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
SH
S
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
INGREDIENTS
MACROS
S
S
H
K
E
S
AKES
ES SHA
S SHAK
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
REQUIRED:
A 1205
ES
S SH
SH
HCal:
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
S SHA
HAKES
E
S
S SHAKE Milk - 2 Hcups
AKES SH
K
S
H
A
E
S
H
K
S
S
A
Protein:
100g
E
S
H
K
E
S
A
K
ES
S SH
S
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
-H2AK
scoops
ES SH
HAKES
Carbs:
134g
ES SHA
S
S SHAKE Protein Powder
K
S
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
SHGreek Yogurt - 250g
HA
KE
ES S
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
Fat-Free
S
H
A
E
S
S
H
K
E
S
S
A
K
E
Fat:
30g
S
ES SHA
SHAKE
S SHAK Bananas H- A2Kwhole
AKES SH
K
S
H
A
E
S
H
K
S
S
A
E
S
H
E
S
K
S
A
S
KE
ES S
SH
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
SHAKE
KES SH
ES SHAK SpinachS-H6Acups
S
HAKES S
A
E
S
H
K
S
S
A
E
S
H
K
E
S
K
S
A
E
SHAK
KES SH
SHAKES
S
HAKES
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
ES
SHAKE
AKES S
ES SHAK
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
KES
E
S
H
A
K
E
S
H
A
K
S
S
H
A
OPTIONAL:
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
SHAK
KES SH
S
A
KES SHA Ice - 1-2S cups
E
SHAKES
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
S
AK
KES
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
S SHAK
HAKES
AKES S
KES SHA Zero Calorie
E
S
H
K
S
S
Sweetener
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
SS
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S SHA
HAKES
AKES S
KES SH
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HA
AKE
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
ES SHA
SHAKES
HAKES
AKES SH
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
H
AKE
KE
ES
S
H
A
K
S
S
H
A
INSTRUCTIONS
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
ES SHA
SHAKE
HAKES
AKES SH CONCOCTING
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
THE SHAKE
ES
SH
HAKE
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
KE
SHAexplain
HAKES
KES SH
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
Do
I
really
have
to
this?
K
S
S
A
E
SH
HAK
AK
KES
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
SHAKES
HAKES S C’monKbruh,
ES SisHAaKSHAKE. SHAKES SHAKES SH
S
K
E
A
K
H
this
A
S
H
S
S
E
S
KE
SHAK
S
HA
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
HAKES
AKES S
S
H
KES SHAK
E
S
Okay Afineee…
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
S
KE
SHA
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
SHA
SS
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
Grab yourself
aKENinja
together:
SHAK
S SHA Blender andHAblend
AKES S
S
SHAKES
H
E
S
A
K
S
H
A
E
S
H
K
S
S
E
S
K
E
S
SHA
S
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
1%
Milk
S SHAK
SHAKES 2 cupsAof
HAKES
KES SHA
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
K
SH
ES Powder
S
SH of your favorite
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
2
scoops
Protein
S
A
S SHAK
SHAKE
HAKES
KES SH
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
H Fat-Free Greek
ES
S SH
Sof
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
250g
Yogurt
E
S
S
H
K
E
S
S
A
K
HAKES
KES SH
ES SHA
S
S SHAKE
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
S SH
SH frozen Bananas
HA
KE
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
2
whole
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
ES SHA
SHAKES
S SHAK
AKES SH
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
S of Spinach
KE
ES S
SH
S
A
K
E
S
H
A
6
cups
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
SHAKE
S SHAK
AKES S
KES SH
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
K
ES S
SH
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
SHAKE
KES SH
ES SHAK Optional:
S
HAKESofS Ice
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
1-2
cups
S
SH
AK
KES
ES
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
ES SHA
S SHAK Sweetener
HAKES S amount KofESZero
AKES SH
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
Optional:
Your
desired
Calorie
H
A
S
H
S
A
KES
ES
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
S SHAK
HAKES
AKES S
KES SHA
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
SS
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S SHA
HAKES
AKES S
KES SH
E
S
H
K
S
PLATING
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
AKES in one sitting
AKES
KES SH
ES SHA
Drink theSHwhole
and
SHshake
H
K
S
S
A
E
S
H
K
E
S
A
K
S
A
E
H
K
S
S
HA
AKE
KE
ES
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
HA
@DamianTheFatass
for MAXIMUM
GAINS.
ES SAESTHETIC
SHAKE
HAKES
AKES SH Tag Me
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
ES
SH
HAKE
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
SHAKE
HAKES
75 SHAKE
AKES S
KES SH
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
KES S
SHAKE
HAKES
KES SH
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HAKES SHA
A
E
S
SHAK
KES SH
SHAKE
S
A
E
S
H
K
E
S
HAK
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
AKE
KES
ES SH
SHAK
GREEN VASELINE
CLICK HERE TO WATCH
ES SH
SHAKE
HAKES
AKES S
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
AKE
ES
SH
H
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
ES SHA
SHAKE
HAKES
K
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
ES
SH
HAK
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
SHAKE
HAKES
KES SH
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
SUHT T I N G V E R. AKES SHAKE
HAK
AK
S
S
H
E
S
S
K
E
C
S
A
K
E
H
A
K
S
H
A
S
S
H
E
SHAK
KES SH
SHAKES
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
S
KE
SHA
S
HAK
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
S
KE
SHA
S
HA
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
SHA
S Bruh | Cook Time Bruh
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
Prep
Time
H
A
K
S
S
H
A
E
S
S
H
K
E
SHAK
AKES S
ES SHA
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
SH
S
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
INGREDIENTS
MACROS
S
S
H
K
E
S
AKES
ES SHA
S SHAK
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
REQUIRED:
A 370
ES
S SH
SH
HCal:
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
SH - 1 cup
S SHA
HAKES
KES Milk
E
S
S SHAKE Unsweetened
A
K
S
H
A
Almond
E
S
H
K
S
S
A
Protein:
50g
E
S
H
K
E
S
A
K
ES
S SH
SH
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
SH
-H1.25
HAKES
KESscoops
Carbs:
31g
ES SHA
S
S SHAKE Protein Powder
A
K
S
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
SGrapes
HA
KE
ES S
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
Frozen
75g
S
H
A
E
S
S
H
K
E
S
S
A
K
E
Fat:
5g
S
S SH
ES SHA
SHAKE
S SHAK Frozen Blueberries
A-KE75g
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
S
KE
ES S
SH
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
SHAKE
AKES S
KES SH
ES SHAK
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
SHAK
KES SH
SHAKES
S
HAKES S
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
OPTIONAL:
S
H
A
E
S
S
H
ES
SHAKE
AKES S
ES SHAK
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
KES
E
S
H
A
K
E
S
H
A
K
S
S
H
A
Ice
1
cup
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
SHAK
AKES
KES SH
S
H
A
KES SHA Zero Calorie
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
Sweetener
S
AK
KES
ES
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
S SHAK
HAKES
AKES S
KES SHA
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
SS
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S SHA
HAKES
AKES S
KES SH
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HA
AKE
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
ES SHA
SHAKES
HAKES
AKES SH
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
H
AKE
KE
ES
S
H
A
K
S
S
H
A
INSTRUCTIONS
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
ES SHA
SHAKE
HAKES
AKES SH
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
CONCOCTING
THE SHAKE
ES
SH
HAKE
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
SHAKE
HAKES
KES SH
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
Do
IHreally
have to explain
this?
SH
HAK
AK
KES
S
S
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
SHAKES
HAKES S C’monKbruh,
ES SHisAKa SHAKE. SHAKES SHAKES SH
S
K
E
A
K
H
A
S
H
S
S
E
this
S
KE
SHAK
S
HA
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
HAKES
AKES S
ES SHAK
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
Okay
fineee…
E
S
H
K
S
KE
SHA
S
HA
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
SHA
SS
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
ES S
SHA Blender and
SHAK
AKtogether:
ESNinja
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
Grab
yourself
a
blend
A
E
S
H
K
E
S
SHA
S
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S SHAK
SHAKES 1 cup of
HAKES
KES SHA Almond
E
S
A
K
S
H
A
E
S
H
K
S
Unsweetened
Milk
S
A
E
S
H
K
E
S
A
K
SH
ES
S
SH
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
S SH favorite Protein
S SHAK
SHAKE
HAKES
KEyour
E
S
A
K
S
H
A
E
S
H
K
1.25
scoops
of
Powder
S
S
A
E
S
H
K
E
S
A
K
ES
S SH
SH
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
KES SH
ES SHA
SHAKES
S SHAKE 75g ofHfrozen
AGrapes
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
S SH
S
HA
KE
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
KES SH
ES SHA
SHAKES
S SHAK
K
S
A
E
SHABlueberries
H
75g SofSHfrozen
K
S
S
A
E
S
H
K
E
S
A
K
S
A
KE
ES S
SH
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
SHAKE
S SHAK
AKES S
KES SH
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
K
ES S
SH
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
S
KESIce
SHAKE
KES SH
ES SHAK Optional:
S
HAof
A
1Ecup
E
S
H
K
S
S
A
S
H
K
E
S
A
K
S
H
A
E
S
SH
AK
KES
ES
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
SHAK
AKES S amountEof
KES SH
ES SHA
S
Hdesired
A
Optional:
Your
Zero
Calorie
Sweetener
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
S
H
S
AK
KES
ES
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
S SHAK
HAKES
AKES S
KES SHA
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
SS
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
PLATING
S SHA
HAKES
AKES S
KES SH
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
AKES in one sitting
Drink the
whole
and
AKES
KES SH
ES SHA
SHshake
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HA
AKE
KE
ES
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
@DamianTheFatass
for EMAXIMUM
GAINS.
ES SHAAESTHETIC
SHAKE
HAKES
AKES SH Tag Me
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
S
H
K
S
S
A
ES
SH
HAKE
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
SHAKE
HAKES
77 SHAKE
AKES S
KES SH
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
KES S
SHAKE
HAKES
KES SH
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HAKES SHA
A
E
S
SHAK
KES SH
SHAKE
S
A
E
S
H
K
E
S
HAK
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
AKE
KES
ES SH
SHAK
PURPLE LEAN
ES SH
SHAKE
HAKES
AKES S
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
AKE
ES
SH
H
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
ES SHA
SHAKE
HAKES
K
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
ES
SH
HAK
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
SHAKE
HAKES
KES SH
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
SUHL K I N G V E R. AKES SHAKE
HAK
AK
S
S
H
E
S
S
K
E
B
S
A
K
E
H
A
K
S
H
A
S
S
H
E
SHAK
KES SH
SHAKES
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
S
KE
SHA
S
HAK
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
S
KE
SHA
S
HA
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
SHA
S Bruh | Cook Time Bruh
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
Prep
Time
H
A
K
S
S
H
A
E
S
S
H
K
E
SHAK
AKES S
ES SHA
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
SH
S
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
INGREDIENTS
MACROS
S
S
H
K
E
S
AKES
ES SHA
S SHAK
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
REQUIRED:
A 1080
ES
S SH
SH
HCal:
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
S SHA
HAKES
E
S
S SHAKE Milk - 2 Hcups
AKES SH
K
S
H
A
E
S
H
K
S
S
A
Protein:
115g
E
S
H
K
E
S
A
K
ES
S SH
S
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
-H3AK
scoops
ES SH
HAKES
Carbs:
103g
ES SHA
S
S SHAKE Protein Powder
K
S
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
SHGreek Yogurt - 200g
HA
KE
ES S
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
Fat-Free
S
H
A
E
S
S
H
K
E
S
S
A
K
E
Fat:
23g
S
KES SH
ES SHA
SHAKE
S SHAK Frozen Grapes
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
- 200g
S
KE
ES S
SH
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
ES S
SHAKE
A-K200g
KES SH
ES SHAK Frozen Blueberries
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
SHAKES
HAKES SOil - 1 tbsp KES SHAKES SHAK
AKES SH
S
S
H
E
S
S
K
E
S
A
K
E
H
A
K
S
Coconut
H
A
S
S
H
ES
SHAKE
AKES S
ES SHA
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
KES
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
SHAK
KES SH
S
HAKES
A
KES SHA OPTIONAL:
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
S
AK
KES
ES
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
AKES S
KES SHA Ice - 1-2Scups
ES SHAK
SHAKES
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
SS
HA
AKES
KE
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
Zero Calorie Sweetener
S SHA
HAKES
AKES S
KES SH
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HA
AKE
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
ES SHA
SHAKES
HAKES
AKES SH
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
H
AKE
KE
ES
S
H
A
K
S
S
H
A
INSTRUCTIONS
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
KE
ES SHA
SHASHAKE
HAKES
AKES SH CONCOCTING
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
THE
S
A
ES
SH
HAKE
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
AKE
SHexplain
HAKES
KES SH
S
S
HAKES S
A
E
S
H
K
E
S
A
K
Do IHreally
have
to
this?
S
H
A
E
S
H
K
S
S
A
E
SH
HAK
AK
KES
S
S
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
K
SHAKES
HAKES S C’mon Kbruh,
AKES SH
ESisSHaASHAKE.
this
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
S
KE
SHAK
S
HA
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
Okay fineee…
SHAKE
HAKES
AKES S
ES SHAK
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
S
KE
SHA
S
HA
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
A
SHA
S Sblend together:HAKES SHAK
Hyourself
E
S
S
K
E
S
A
K
E
H
A
K
S
H
A
Grab
a
Ninja
Blender
and
S
S
H
E
S
S
K
E
SHAK
AKES S
ES SHA
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
SHA
S
HAof 1% Milk
AK
E
S
S
H
K
E
S
S
2
cups
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S SHAK
SHAKES
HAKES
KES SHA
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
SH
3
scoops
Protein
ES Powder
S
SH of your favorite
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
SH
S SHAK
SHAKE
HAKES
KESGreek
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
200g
of
Fat-Free
Yogurt
H
K
E
S
A
K
ES
S SH
SH
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
HAKES
KES SH
ES SHA
S
S SHAKE 200g of
A
K
S
H
A
E
frozen
Grapes
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
S SH
SH
HA
KE
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
KES SH
ES SHA
200g of Afrozen
SHAKES
S SHAK
ABlueberries
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
K
S
H
A
S
KE
ES S
SH
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
SS
SHAKE
S SHAK 1 tbsp ofHACoconut
AKEOil
KES SH
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
K
S
A
E
S
K
ES S
SH
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
SHAKE
KES SH
ES SHAK
S
HAKES S
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
SH
AK
KES
ES 1-2 cups of Ice
S
H
A
K
E
S
H
A
K
S
S
H
A
Optional:
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
SHAK
KES SH
ES SHA
S
HAKES S
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
S
AKZero Calorie Sweetener
KES
ES Your desiredSamount
S
H
Optional:
of
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
H
S SHAK
HAKES
AKES S
KES SHA
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
SS
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S SHA
HAKES
AKES S
KES SH
E
S
H
K
S
S
A
E
S
H
K
E
S
PLATING
A
K
S
H
A
E
S
H
K
S
S
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
HAKES in one sitting
AKES
KES SH
ES SHA
Sshake
H
K
Drink the
whole
and
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HA
AKE
KE
ES
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
for MAXIMUM
GAINS.AKES SHAKES
S SHA
SHAKE
AKES SH Tag MeES@DamianTheFatass
KEAESTHETIC
S
A
E
H
K
S
A
S
H
E
S
K
A
ES SH
SH
HAKE
AK
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
SHAKE
HAKES
78 SHAKE
AKES S
KES SH
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
KES S
SHAKE
HAKES
KES SH
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HAKES SHA
A
E
S
SHAK
KES SH
SHAKE
S
A
E
S
H
K
E
S
HAK
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
AKE
KES
ES SH
SHAK
PURPLE LEAN
CLICK HERE TO WATCH
ES SH
SHAKE
HAKES
AKES S
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
AKE
ES
SH
H
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
ES SHA
SHAKE
HAKES
K
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
ES
SH
HAK
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
SHAKE
HAKES
KES SH
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
SUHT T I N G V E R. AKES SHAKE
HAK
AK
S
S
H
E
S
S
K
E
C
S
A
K
E
H
A
K
S
H
A
S
S
H
E
SHAK
KES SH
SHAKES
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
S
KE
SHA
S
HAK
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
S
KE
SHA
S
HA
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
SHA
S Bruh | Cook Time Bruh
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
Prep
Time
H
A
K
S
S
H
A
E
S
S
H
K
E
SHAK
AKES S
ES SHA
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
SH
S
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
INGREDIENTS
MACROS
S
S
H
K
E
S
AKES
ES SHA
S SHAK
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
REQUIRED:
A 375
ES
S SH
SH
HCal:
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
SH - 1 cup
S SHA
HAKES
KES Milk
E
S
S SHAKE Unsweetened
A
K
S
H
A
Almond
E
S
H
K
S
S
A
Protein:
50g
E
S
H
K
E
S
A
K
ES
S SH
SH
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
-H1.5
S SH
HAKES
KEscoops
Carbs:
35g
ES SHA
S
S SHAKE Protein Powder
A
K
S
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
SHGreek Yogurt - 125g
HA
KE
ES S
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
Fat-Free
S
H
A
E
S
S
H
K
E
S
S
A
K
E
Fat:
4g
S
ES SHA
SHAKE
S SHAK Apples - H1 Awhole
AKES SH
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
K
S
A
S
KE
ES S
SH
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
SHAKE
AKES S
KES SH
ES SHAK Cinnamon
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
SHAK
KES SH
SHAKES
S
HAKES S
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
ES
SHAKE
AKES S
ES SHAK
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
KES
E
S
H
A
K
E
S
H
A
K
S
S
H
A
OPTIONAL:
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
SHAK
KES SH
S
HAKES
A
KES SHA Ice - 1 cup
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
S
AK
KES
ES
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
S SHAK
HAKES
AKES S
KES SHA Zero Calorie
E
S
H
K
S
S
Sweetener
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
SS
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S SHA
HAKES
AKES S
KES SH
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HA
AKE
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
ES SHA
SHAKES
HAKES
AKES SH
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
H
AKE
KE
ES
S
H
A
K
S
S
H
A
INSTRUCTIONS
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
ES SHA
SHAKE
HAKES
AKES SH
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
CONCOCTING
THE SHAKE
ES
SH
HAKE
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
SHAKE
HAKES
KES SH
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
Do
IHreally
have to explain
this?
SH
HAK
AK
KES
S
S
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
SHAKES
HAKES S C’monKbruh,
ES SHisAKa SHAKE. SHAKES SHAKES SH
S
K
E
A
K
H
A
S
H
S
S
E
this
S
KE
SHAK
S
HA
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
HAKES
AKES S
ES SHAK
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
Okay
fineee…
E
S
H
K
S
KE
SHA
S
HA
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
SHA
SS
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
ES S
SHA Blender and
SHAK
AKtogether:
ESNinja
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
Grab
yourself
a
blend
A
E
S
H
K
E
S
SHA
S
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S SHAK
SHAKES 1 cup of
HAKES
KES SHA Almond
E
S
A
K
S
H
A
E
S
H
K
S
Unsweetened
Milk
S
A
E
S
H
K
E
S
A
K
SH
ES
S
SH
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
S SHAK
SHAKE
HAKES
KES SHfavorite Protein
E
S
A
K
S
H
A
E
S
H
K
1.5ESscoops
of
your
Powder
S
S
A
E
S
H
K
E
S
A
K
ES
S SH
SH
HA
K
E
S
A
K
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
SH
HAKES
KES Greek
ES SHA
S
S SHAKE 125g of
A
K
S
H
A
E
S
H
Fat-Free
Yogurt
K
S
S
A
E
S
H
K
E
S
A
K
S
S SH
SH
HA
KE
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
ES SHA
SHAKES
S SHAK
AKES SH
K
S
H
A
E
S
H
1 whole
Apple
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
S
KE
ES S
SH
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
SHAKE
S SHAK Your desired
AKES S of Cinnamon
KES SH
S
H
A
E
amount
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
K
ES S
SH
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
SHAKE
KES SH
ES SHAK
S
HAKES S
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
SH
AK
KES
ES
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
SS
KEIce
SHAK
KES SH
ES SHA
S
HAof
A
Optional:
1KEcup
E
S
H
K
S
S
A
S
H
E
S
A
K
S
H
A
E
S
H
S
AK
KES
ES
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
SHAK
AKES
SCalorie
Your
amountKEof
Zero
Sweetener
Hdesired
AKES S
KES SHA Optional:
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
S
H
SS
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S SHA
HAKES
AKES S
KES SH
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
PLATING
AKES
KES SH
ES SHA
SHAKES
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HA
AKE
KE
ES
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
whole
in one sitting
and
AKE
ES SHA
SHshake
HAKES
AKES SH Drink the
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
ES
SH
HAKE
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
Tag Me @DamianTheFatass
for MAXIMUM
GAINS.
SHAKE
HAKES
80 SHAKE
AKES S
KES SH AESTHETIC
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
KES S
SHAKE
HAKES
KES SH
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HAKES SHA
A
E
S
SHAK
KES SH
SHAKE
S
A
E
S
H
K
E
S
HAK
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
AKE
KES
ES SH
SHAK
APPLE CINNAMON SHEEN
ES SH
SHAKE
HAKES
AKES S
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
AKE
ES
SH
H
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
ES SHA
SHAKE
HAKES
K
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
ES
SH
HAK
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
SHAKE
HAKES
KES SH
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
SUHL K I N G V E R. AKES SHAKE
HAK
AK
S
S
H
E
S
S
K
E
B
S
A
K
E
H
A
K
S
H
A
S
S
H
E
SHAK
KES SH
SHAKES
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
S
KE
SHA
S
HAK
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
S
KE
SHA
S
HA
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
SHA
S Bruh | Cook Time Bruh
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
Prep
Time
H
A
K
S
S
H
A
E
S
S
H
K
E
SHAK
AKES S
ES SHA
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
SH
S
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
INGREDIENTS
MACROS
S
S
H
K
E
S
AKES
ES SHA
S SHAK
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
REQUIRED:
A 1090
ES
S SH
SH
HCal:
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
S SHA
HAKES
E
S
S SHAKE Milk - 1.5HAcup
AKES SH
K
S
H
A
E
S
H
K
S
S
A
Protein:
105g
E
S
H
K
E
S
K
ES
S SH
S
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
-H2AK
scoops
ES SH
HAKES
Carbs:
140g
ES SHA
S
S SHAKE Protein Powder
K
S
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
SHGreek Yogurt - 300g
HA
KE
ES S
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
Fat-Free
S
H
A
E
S
S
H
K
E
S
S
A
K
E
Fat:
23g
S
ES SHA
SHAKE
S SHAK Apples - H2Awhole
AKES SH
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
K
S
A
S
KE
ES S
SH
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
SHAKE
KES SH
ES SHAK Oats - 1 Scup
S
HAKES S
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
SHAK
KES SH
SHAKES
S
HAKES
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
Cinnamon
S
H
A
E
S
S
H
ES
SHAKE
AKES S
ES SHAK
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
KES
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
SHAK
KES SH
S
HAKES
A
KES SHA OPTIONAL:
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
S
AK
KES
ES
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
AKES S
KES SHA Ice - 1-2Scups
ES SHAK
SHAKES
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
SS
HA
AKES
KE
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
Zero Calorie Sweetener
S SHA
HAKES
AKES S
KES SH
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HA
AKE
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
ES SHA
SHAKES
HAKES
AKES SH
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
H
AKE
KE
ES
S
H
A
K
S
S
H
A
INSTRUCTIONS
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
KE
ES SHA
SHASHAKE
HAKES
AKES SH CONCOCTING
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
THE
S
A
ES
SH
HAKE
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
AKE
SHexplain
HAKES
KES SH
S
S
HAKES S
A
E
S
H
K
E
S
A
K
Do IHreally
have
to
this?
S
H
A
E
S
H
K
S
S
A
E
SH
HAK
AK
KES
S
S
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
K
SHAKES
HAKES S C’mon Kbruh,
AKES SH
ESisSHaASHAKE.
this
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
S
KE
SHAK
S
HA
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
Okay fineee…
SHAKE
HAKES
AKES S
ES SHAK
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
S
KE
SHA
S
HA
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
A
SHA
S Sblend together:HAKES SHAK
Hyourself
E
S
S
K
E
S
A
K
E
H
A
K
S
H
A
Grab
a
Ninja
Blender
and
S
S
H
E
S
S
K
E
SHAK
AKES S
ES SHA
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
SHA
HA of 1% Milk KES SHAKES
AK
S
S
H
E
S
S
1.5
cups
K
E
S
A
K
E
H
A
K
S
H
A
S
S
H
E
S
S SHAK
SHAKES
HAKES
KES SHA
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
SH
2
scoops
Protein
ES Powder
S
SH of your favorite
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
SH
S SHAK
SHAKE
HAKES
KESGreek
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
300g
of
Fat-Free
Yogurt
H
K
E
S
A
K
ES
S SH
SH
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
ES SHA
SHAKES
S SHAKE 2 wholeHAApples
AKES SH
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
K
S
S SH
S
HA
KE
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
ES SHA
1 cup of A
Oats
SHAKES
S SHAK
AKES SH
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
K
S
H
A
S
KE
ES S
SH
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
amount
SHAKE
S SHAK Your desired
AKES Sof Cinnamon
KES SH
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
K
ES S
SH
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
SHAKE
KES SH
ES SHAK
S
HAKES S
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
SH
AK
KES
ES 1-2 cups of Ice
S
H
A
K
E
S
H
A
K
S
S
H
A
Optional:
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
SHAK
KES SH
ES SHA
S
HAKES S
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
S
AKZero Calorie Sweetener
KES
ES Your desiredSamount
S
H
Optional:
of
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
H
S SHAK
HAKES
AKES S
KES SHA
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
SS
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S SHA
HAKES
AKES S
KES SH
E
S
H
K
S
S
A
E
S
H
K
E
S
PLATING
A
K
S
H
A
E
S
H
K
S
S
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
HAKES in one sitting
AKES
KES SH
ES SHA
Sshake
H
K
Drink the
whole
and
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HA
AKE
KE
ES
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
for MAXIMUM
GAINS.AKES SHAKES
S SHA
SHAKE
AKES SH Tag MeES@DamianTheFatass
KEAESTHETIC
S
A
E
H
K
S
A
S
H
E
S
K
A
ES SH
SH
HAKE
AK
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
SHAKE
HAKES
81 SHAKE
AKES S
KES SH
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
KES S
SHAKE
HAKES
KES SH
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HAKES SHA
A
E
S
SHAK
KES SH
SHAKE
S
A
E
S
H
K
E
S
HAK
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
AKE
KES
ES SH
SHAK
APPLE CINNAMON SHEEN
CLICK HERE TO WATCH
ES SH
SHAKE
HAKES
AKES S
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
AKE
ES
SH
H
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
ES SHA
SHAKE
HAKES
K
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
ES
SH
HAK
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
SHAKE
HAKES
KES SH
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
SUHT T I N G V E R. AKES SHAKE
HAK
AK
S
S
H
E
S
S
K
E
C
S
A
K
E
H
A
K
S
H
A
S
S
H
E
SHAK
KES SH
SHAKES
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
S
KE
SHA
S
HAK
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
S
KE
SHA
S
HA
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
SHA
S Bruh | Cook Time Bruh
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
Prep
Time
H
A
K
S
S
H
A
E
S
S
H
K
E
SHAK
AKES S
ES SHA
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
SH
S
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
INGREDIENTS
MACROS
S
S
H
K
E
S
AKES
ES SHA
S SHAK
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
REQUIRED:
A 370
ES
S SH
SH
HCal:
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
SH - 1 cup
S SHA
HAKES
KES Milk
E
S
S SHAKE Unsweetened
A
K
S
H
A
Almond
E
S
H
K
S
S
A
Protein:
50g
E
S
H
K
E
S
A
K
ES
S SH
SH
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
SH
-H1.25
HAKES
KESscoops
Carbs:
33g
ES SHA
S
S SHAKE Protein Powder
A
K
S
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
SHGreek Yogurt - 175g
HA
KE
ES S
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
Fat-Free
S
H
A
E
S
S
H
K
E
S
S
A
K
E
Fat:
4g
S
KES SH
ES SHA
SHAKE
S SHAK Pineapples
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
S - 175g
KE
ES S
SH
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
SHAKE
AKES S
KES SH
ES SHAK
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
SHAK
KES SH
SHAKES
S
HAKES S
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
OPTIONAL:
S
H
A
E
S
S
H
ES
SHAKE
AKES S
ES SHAK
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
KES
E
S
H
A
K
E
S
H
A
K
S
S
H
A
Ice
1
cup
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
SHAK
AKES
KES SH
S
H
A
KES SHA Zero Calorie
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
Sweetener
S
AK
KES
ES
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
S SHAK
HAKES
AKES S
KES SHA
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
SS
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S SHA
HAKES
AKES S
KES SH
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HA
AKE
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
ES SHA
SHAKES
HAKES
AKES SH
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
H
AKE
KE
ES
S
H
A
K
S
S
H
A
INSTRUCTIONS
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
ES SHA
SHAKE
HAKES
AKES SH
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
CONCOCTING
THE SHAKE
ES
SH
HAKE
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
SHAKE
HAKES
KES SH
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
Do
IHreally
have to explain
this?
SH
HAK
AK
KES
S
S
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
SHAKES
HAKES S C’monKbruh,
ES SHisAKa SHAKE. SHAKES SHAKES SH
S
K
E
A
K
H
A
S
H
S
S
E
this
S
KE
SHAK
S
HA
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
HAKES
AKES S
ES SHAK
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
Okay
fineee…
E
S
H
K
S
KE
SHA
S
HA
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
SHA
SS
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
ES S
SHA Blender and
SHAK
AKtogether:
ESNinja
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
Grab
yourself
a
blend
A
E
S
H
K
E
S
SHA
S
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S SHAK
SHAKES 1 cup of
HAKES
KES SHA Almond
E
S
A
K
S
H
A
E
S
H
K
S
Unsweetened
Milk
S
A
E
S
H
K
E
S
A
K
SH
ES
S
SH
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
S SH favorite Protein
S SHAK
SHAKE
HAKES
KEyour
E
S
A
K
S
H
A
E
S
H
K
1.25
scoops
of
Powder
S
S
A
E
S
H
K
E
S
A
K
ES
S SH
SH
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
SH
HAKES
KESGreek
ES SHA
S
S SHAKE 175g of
A
K
S
H
A
E
S
H
Fat-Free
Yogurt
K
S
S
A
E
S
H
K
E
S
A
K
S
S SH
SH
HA
KE
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
ES SHA
SHAKES
S SHAK
AKES SH
K
S
H
A
E
S
H
175gS of
Pineapples
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
S
KE
ES S
SH
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
SHAKE
S SHAK
AKES S
KES SH
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
K
ES S
SH
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
S
KESIce
SHAKE
KES SH
ES SHAK Optional:
S
HAof
A
1Ecup
E
S
H
K
S
S
A
S
H
K
E
S
A
K
S
H
A
E
S
SH
AK
KES
ES
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
SHAK
AKES S amountEof
KES SH
ES SHA
S
Hdesired
A
Optional:
Your
Zero
Calorie
Sweetener
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
S
H
S
AK
KES
ES
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
S SHAK
HAKES
AKES S
KES SHA
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
SS
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
PLATING
S SHA
HAKES
AKES S
KES SH
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
AKES in one sitting
Drink the
whole
and
AKES
KES SH
ES SHA
SHshake
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HA
AKE
KE
ES
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
@DamianTheFatass
for EMAXIMUM
GAINS.
ES SHAAESTHETIC
SHAKE
HAKES
AKES SH Tag Me
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
S
H
K
S
S
A
ES
SH
HAKE
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
SHAKE
HAKES
83 SHAKE
AKES S
KES SH
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
KES S
SHAKE
HAKES
KES SH
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HAKES SHA
A
E
S
SHAK
KES SH
SHAKE
S
A
E
S
H
K
E
S
HAK
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
AKE
KES
ES SH
SHAK
PINA SUPREME
ES SH
SHAKE
HAKES
AKES S
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
AKE
ES
SH
H
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
ES SHA
SHAKE
HAKES
K
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
ES
SH
HAK
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
SHAKE
HAKES
KES SH
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
SUHL K I N G V E R. AKES SHAKE
HAK
AK
S
S
H
E
S
S
K
E
B
S
A
K
E
H
A
K
S
H
A
S
S
H
E
SHAK
KES SH
SHAKES
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
S
KE
SHA
S
HAK
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
S
KE
SHA
S
HA
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
SHA
S Bruh | Cook Time Bruh
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
Prep
Time
H
A
K
S
S
H
A
E
S
S
H
K
E
SHAK
AKES S
ES SHA
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
SH
S
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
INGREDIENTS
MACROS
S
S
H
K
E
S
AKES
ES SHA
S SHAK
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
REQUIRED:
A 1175
ES
S SH
SH
HCal:
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
SH - 2 cup
S SHA
HAKES
KES Milk
E
S
S SHAKE Unsweetened
A
K
S
H
A
Almond
E
S
H
K
S
S
A
Protein:
125g
E
S
H
K
E
S
A
K
ES
S SH
SH
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
-H2.5
S SH
HAKES
KEscoops
Carbs:
105g
ES SHA
S
S SHAKE Protein Powder
A
K
S
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
SHGreek Yogurt - 300
HA
KE
ES S
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
Fat-Free
g
S
H
A
E
S
S
H
K
E
S
S
A
K
E
Fat:
28g
S
KES SH
ES SHA
SHAKE
S SHAK Pineapples
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
S - 300g
KE
ES S
SH
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
SHAKE
AKES S
KES SH
ES SHAK Chia Seeds
S
H
A
E
S
H
5
tbsp
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
SHAK
KES SH
SHAKES
S
HAKES S
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
ES
SHAKE
AKES S
ES SHAK
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
KES
E
S
H
A
K
E
S
H
A
K
S
S
H
A
OPTIONAL:
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
SHAK
KES SH
S
A
KES SHA Ice - 1-2S cups
E
SHAKES
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
S
AK
KES
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
S SHAK
HAKES
AKES S
KES SHA Zero Calorie
E
S
H
K
S
S
Sweetener
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
SS
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S SHA
HAKES
AKES S
KES SH
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HA
AKE
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
ES SHA
SHAKES
HAKES
AKES SH
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
H
AKE
KE
ES
S
H
A
K
S
S
H
A
INSTRUCTIONS
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
ES SHA
SHAKE
HAKES
AKES SH CONCOCTING
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
THE
SHAKE
ES
SH
HAKE
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
AKE
SHexplain
HAKES
KES SH
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
DoSIHreally
have
to
this?
S
H
K
S
S
A
E
SH
HAK
AK
KES
S
S
A
E
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
SHaAKSHAKE.
SHAKES
HAKES S C’mon Kbruh,
AKES SH
ES is
S
H
K
E
S
this
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
S
KE
SHAK
S
HA
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
HAKES
AKES S
Okay fineee…
ES SHAK
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
S
KE
SHA
S
HA
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
SHA
SS
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
Grab yourself
aKENinja
together:
SHAK
S SHABlender andHblend
AKES S
S
SHAKES
H
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
K
E
S
SHA
S
HAof 1% Milk
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
2
cups
S
H
K
E
S
S SHAK
SHAKES
HAKES
KES SHA
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
SH
ES
S
SH
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
2.5
scoops
of
your
favorite
Protein
Powder
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
S SHAK
SHAKE
HAKES
KES SH
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
H Fat-Free Greek
ES
S SH
Sof
HA
K
E
S
S
A
K
300g
Yogurt
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
HAKES
KES SH
ES SHA
S
S SHAKE
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H Pineapples KES SHAKE
S SH
Sof
HA
300g
E
S
S
K
E
S
A
K
E
H
A
K
S
H
A
S
S
H
E
S
S
A
K
E
ES SHA
SHAKES
S SHAK
AKES SH
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
5
tbsp
of
Chia
Seeds
S
H
A
S
KE
ES S
SH
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
SHAKE
S SHAK
AKES S
KES SH
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
K
ES S
SH
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
S SIce
SHAKE
KES SH
ES SHAK Optional:
S
HAKEof
A
E
S
H
1-2
cups
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
SH
AK
KES
ES
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
SHAK Sweetener AKES SHAKES SH
Optional:HAYour
desired
Zero
Calorie
ES SHA
S
HAKES S amount of
E
S
K
S
A
E
H
K
S
S
E
S
SH
AK
KES
ES
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
S SHAK
HAKES
AKES S
KES SHA
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
A
KES
ES
SS
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
PLATING
S SHA
HAKES
AKES S
KES SH
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S whole shake inHAone
S
HA
AKES
KEthe
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
K
E
S
Drink
sitting
and
A
K
E
S
H
A
K
S
AKES
KES SH
ES SHA
SHAKES
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
S
HAMAXIMUM AESTHETIC
AKE
KE @DamianTheFatass
EGAINS.
S
H
A
K
S
S
H
A
E
S
S
H
Tag
Me
for
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
ES SHA
SHAKE
HAKES
AKES SH
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
ES
SH
HAKE
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
SHAKE
HAKES
84 SHAKE
AKES S
KES SH
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
KES S
SHAKE
HAKES
KES SH
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HAKES SHA
A
E
S
SHAK
KES SH
SHAKE
S
A
E
S
H
K
E
S
HAK
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
AKE
KES
ES SH
SHAK
PINA SUPREME
CLICK HERE TO WATCH
ES SH
SHAKE
HAKES
AKES S
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
AKE
ES
SH
H
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
ES SHA
SHAKE
HAKES
K
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
ES
SH
HAK
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
SHAKE
HAKES
KES SH
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
SUHT T I N G V E R. AKES SHAKE
HAK
AK
S
S
H
E
S
S
K
E
C
S
A
K
E
H
A
K
S
H
A
S
S
H
E
SHAK
KES SH
SHAKES
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
S
KE
SHA
S
HAK
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
S
KE
SHA
S
HA
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
SHA
S Bruh | Cook Time Bruh
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
Prep
Time
H
A
K
S
S
H
A
E
S
S
H
K
E
SHAK
AKES S
ES SHA
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
SH
S
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
INGREDIENTS
MACROS
S
S
H
K
E
S
AKES
ES SHA
S SHAK
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
REQUIRED:
A 390
ES
S SH
SH
HCal:
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
SH - 1 cup
S SHA
HAKES
KES Milk
E
S
S SHAKE Unsweetened
A
K
S
H
A
Almond
E
S
H
K
S
S
A
Protein:
50g
E
S
H
K
E
S
A
K
ES
S SH
SH
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
-H1Ascoop
HAKES
KES SH
Carbs:
20g
ES SHA
S
S SHAKE Protein Powder
K
S
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
SHGreek Yogurt - 100g
HA
KE
ES S
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
Fat-Free
S
H
A
E
S
S
H
K
E
S
S
A
K
E
Fat:
12g
S
ES SHA
SHAKE
S SHAK PB Fit - 20g
AKES SH
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
S
KE
ES S
SH
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
SHAKE
AKES S
KES SH
ES SHAK Peanut Butter
S
H
A
E
S
H
1
tbsp
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
SHAK
KES SH
SHAKES
S
HAKES S
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
ES
SHAKE
AKES S
ES SHAK
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
KES
E
S
H
A
K
E
S
H
A
K
S
S
H
A
OPTIONAL:
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
SHAK
KES SH
S
HAKES
A
KES SHA Ice - 1 cup
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
S
AK
KES
ES
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
S SHAK
HAKES
AKES S
KES SHA Zero Calorie
E
S
H
K
S
S
Sweetener
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
SS
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S SHA
HAKES
AKES S
KES SH
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HA
AKE
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
ES SHA
SHAKES
HAKES
AKES SH
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
H
AKE
KE
ES
S
H
A
K
S
S
H
A
INSTRUCTIONS
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
ES SHA
SHAKE
HAKES
AKES SH CONCOCTING
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
THE SHAKE
ES
SH
HAKE
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
KE
SHAexplain
HAKES
KES SH
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
Do
I
really
have
to
this?
K
S
S
A
E
SH
HAK
AK
KES
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
SHAKES
HAKES S C’monKbruh,
ES SisHAaKSHAKE. SHAKES SHAKES SH
S
K
E
A
K
H
this
A
S
H
S
S
E
S
KE
SHAK
S
HA
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
HAKES
AKES S
S
H
KES SHAK
E
S
Okay Afineee…
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
S
KE
SHA
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
SHA
SS
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
Grab yourself
aKENinja
together:
SHAK
S SHA Blender andHAblend
AKES S
S
SHAKES
H
E
S
A
K
S
H
A
E
S
H
K
S
S
E
S
K
E
S
SHA
S
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
Unsweetened
SHAKES 1 cup of
HAKES
KES SHA AlmondS Milk
ES SHAK
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
SH
E Powder
S
SH of your favorite
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
1
scoop
Protein
S
A
S SHAK
SHAKE
HAKES
KES SH
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
H Fat-Free Greek
ES
S SH
Sof
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
100g
Yogurt
E
S
S
H
K
E
S
S
A
K
HAKES
KES SH
ES SHA
S
S SHAKE
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
S SH
SHPB Fit
HA
KE
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
20g
of
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
ES SHA
SHAKES
S SHAK
AKES SH
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
Sof Peanut Butter
KE
ES S
SH
S
A
K
E
S
H
A
1
tbsp
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
SHAKE
S SHAK
AKES S
KES SH
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
K
ES S
SH
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
SS
SHAKE
AKEIce
KES SH
ES SHAK Optional:
S
Hof
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
1
cup
S
SH
AK
KES
ES
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
ES SHA
S SHAK Sweetener
HAKES S amount KofESZero
AKES SH
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
Optional:
Your
desired
Calorie
H
A
S
H
S
A
KES
ES
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
S SHAK
HAKES
AKES S
KES SHA
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
SS
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S SHA
HAKES
AKES S
KES SH
E
S
H
K
S
PLATING
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
AKES in one sitting
AKES
KES SH
ES SHA
Drink theSHwhole
and
SHshake
H
K
S
S
A
E
S
H
K
E
S
A
K
S
A
E
H
K
S
S
HA
AKE
KE
ES
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
HA
@DamianTheFatass
for MAXIMUM
GAINS.
ES SAESTHETIC
SHAKE
HAKES
AKES SH Tag Me
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
ES
SH
HAKE
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
SHAKE
HAKES
86 SHAKE
AKES S
KES SH
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
KES S
SHAKE
HAKES
KES SH
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HAKES SHA
A
E
S
SHAK
KES SH
SHAKE
S
A
E
S
H
K
E
S
HAK
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
AKE
KES
ES SH
SHAK
PEANUT BUTTER DREAM
ES SH
SHAKE
HAKES
AKES S
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
AKE
ES
SH
H
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
ES SHA
SHAKE
HAKES
K
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
ES
SH
HAK
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
SHAKE
HAKES
KES SH
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
SUHL K I N G V E R. AKES SHAKE
HAK
AK
S
S
H
E
S
S
K
E
B
S
A
K
E
H
A
K
S
H
A
S
S
H
E
SHAK
KES SH
SHAKES
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
S
KE
SHA
S
HAK
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
S
KE
SHA
S
HA
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
SHA
S Bruh | Cook Time Bruh
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
Prep
Time
H
A
K
S
S
H
A
E
S
S
H
K
E
SHAK
AKES S
ES SHA
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
SH
S
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
INGREDIENTS
MACROS
S
S
H
K
E
S
AKES
ES SHA
S SHAK
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
REQUIRED:
A 1255
ES
S SH
SH
HCal:
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
S SHA
HAKES
E
S
S SHAKE Milk - 2 Hcup
AKES SH
K
S
H
A
E
S
H
K
S
S
A
Protein:
133g
E
S
H
K
E
S
A
K
ES
S SH
S
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
-H2AK
scoop
ES SH
HAKES
Carbs:
84g
ES SHA
S
S SHAKE Protein Powder
K
S
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
SHGreek Yogurt - 250g
HA
KE
ES S
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
Fat-Free
S
H
A
E
S
S
H
K
E
S
S
A
K
E
Fat:
43g
S
ES SHA
SHAKE
S SHAK PB Fit - 50g
AKES SH
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
S
KE
ES S
SH
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
SHAKE
AKES S
KES SH
ES SHAK Peanut Butter
S
H
A
E
S
H
5
tbsp
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
SHAK
KES SH
SHAKES
S
HAKES S
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
ES
SHAKE
AKES S
ES SHAK
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
KES
E
S
H
A
K
E
S
H
A
K
S
S
H
A
OPTIONAL:
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
SHAK
KES SH
S
A
KES SHA Ice - 1-2S cups
E
SHAKES
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
S
AK
KES
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
S SHAK
HAKES
AKES S
KES SHA Zero Calorie
E
S
H
K
S
S
Sweetener
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
SS
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S SHA
HAKES
AKES S
KES SH
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HA
AKE
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
ES SHA
SHAKES
HAKES
AKES SH
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
H
AKE
KE
ES
S
H
A
K
S
S
H
A
INSTRUCTIONS
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
ES SHA
SHAKE
HAKES
AKES SH CONCOCTING
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
THE SHAKE
ES
SH
HAKE
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
KE
SHAexplain
HAKES
KES SH
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
Do
I
really
have
to
this?
K
S
S
A
E
SH
HAK
AK
KES
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
SHAKES
HAKES S C’monKbruh,
ES SisHAaKSHAKE. SHAKES SHAKES SH
S
K
E
A
K
H
this
A
S
H
S
S
E
S
KE
SHAK
S
HA
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
HAKES
AKES S
S
H
KES SHAK
E
S
Okay Afineee…
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
S
KE
SHA
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
SHA
SS
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
Grab yourself
aKENinja
together:
SHAK
S SHA Blender andHAblend
AKES S
S
SHAKES
H
E
S
A
K
S
H
A
E
S
H
K
S
S
E
S
K
E
S
SHA
S
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
1%
Milk
S SHAK
SHAKES 2 cupsAof
HAKES
KES SHA
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
K
SH
ES Powder
S
SH of your favorite
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
2
scoops
Protein
S
A
S SHAK
SHAKE
HAKES
KES SH
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
H Fat-Free Greek
ES
S SH
Sof
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
250g
Yogurt
E
S
S
H
K
E
S
S
A
K
HAKES
KES SH
ES SHA
S
S SHAKE
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
S SH
SHPB Fit
HA
KE
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
50g
of
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
ES SHA
SHAKES
S SHAK
AKES SH
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
S of Peanut Butter
KE
ES S
SH
S
A
K
E
S
H
A
5
tbsp
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
SHAKE
S SHAK
AKES S
KES SH
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
K
ES S
SH
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
SHAKE
KES SH
ES SHAK Optional:
S
HAKESofS Ice
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
1-2
cups
S
SH
AK
KES
ES
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
ES SHA
S SHAK Sweetener
HAKES S amount KofESZero
AKES SH
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
Optional:
Your
desired
Calorie
H
A
S
H
S
A
KES
ES
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
S SHAK
HAKES
AKES S
KES SHA
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
SS
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S SHA
HAKES
AKES S
KES SH
E
S
H
K
S
PLATING
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
AKES in one sitting
AKES
KES SH
ES SHA
Drink theSHwhole
and
SHshake
H
K
S
S
A
E
S
H
K
E
S
A
K
S
A
E
H
K
S
S
HA
AKE
KE
ES
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
HA
@DamianTheFatass
for MAXIMUM
GAINS.
ES SAESTHETIC
SHAKE
HAKES
AKES SH Tag Me
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
ES
SH
HAKE
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
SHAKE
HAKES
87 SHAKE
AKES S
KES SH
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
KES S
SHAKE
HAKES
KES SH
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HAKES SHA
A
E
S
SHAK
KES SH
SHAKE
S
A
E
S
H
K
E
S
HAK
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
AKE
KES
ES SH
SHAK
PEANUT BUTTER DREAM
CLICK HERE TO WATCH
ES SH
SHAKE
HAKES
AKES S
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
AKE
ES
SH
H
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
ES SHA
SHAKE
HAKES
K
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
ES
SH
HAK
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
SHAKE
HAKES
KES SH
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
SUHT T I N G V E R. AKES SHAKE
HAK
AK
S
S
H
E
S
S
K
E
C
S
A
K
E
H
A
K
S
H
A
S
S
H
E
SHAK
KES SH
SHAKES
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
S
KE
SHA
S
HAK
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
S
KE
SHA
S
HA
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
SHA
S Bruh | Cook Time Bruh
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
Prep
Time
H
A
K
S
S
H
A
E
S
S
H
K
E
SHAK
AKES S
ES SHA
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
SH
S
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
INGREDIENTS
MACROS
S
S
H
K
E
S
AKES
ES SHA
S SHAK
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
REQUIRED:
A 395
ES
S SH
SH
HCal:
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
SH - 1 cup
S SHA
HAKES
KES Milk
E
S
S SHAKE Unsweetened
A
K
S
H
A
Almond
E
S
H
K
S
S
A
Protein:
50g
E
S
H
K
E
S
A
K
ES
S SH
SH
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
-H1.5
S SH
HAKES
KEscoops
Carbs:
15g
ES SHA
S
S SHAKE Protein Powder
A
K
S
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
SHGreek Yogurt - 100g
HA
KE
ES S
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
Fat-Free
S
H
A
E
S
S
H
K
E
S
S
A
K
E
Fat:
15g
S
ES SHA
SHAKE
S SHAK AvocadosHA-K½ESwhole
AKES SH
K
S
H
A
E
S
H
K
S
A
S
H
E
S
K
S
A
S
KE
ES S
SH
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
SHAKE
AKES S
KES SH
ES SHAK
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
SHAK
KES SH
SHAKES
S
HAKES S
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
OPTIONAL:
S
H
A
E
S
S
H
ES
SHAKE
AKES S
ES SHAK
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
KES
E
S
H
A
K
E
S
H
A
K
S
S
H
A
Ice
1
cup
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
SHAK
AKES
KES SH
S
H
A
KES SHA Zero Calorie
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
Sweetener
S
AK
KES
ES
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
S SHAK
HAKES
AKES S
KES SHA
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
SS
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S SHA
HAKES
AKES S
KES SH
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HA
AKE
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
ES SHA
SHAKES
HAKES
AKES SH
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
H
AKE
KE
ES
S
H
A
K
S
S
H
A
INSTRUCTIONS
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
ES SHA
SHAKE
HAKES
AKES SH
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
CONCOCTING
THE SHAKE
ES
SH
HAKE
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
SHAKE
HAKES
KES SH
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
Do
IHreally
have to explain
this?
SH
HAK
AK
KES
S
S
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
SHAKES
HAKES S C’monKbruh,
ES SHisAKa SHAKE. SHAKES SHAKES SH
S
K
E
A
K
H
A
S
H
S
S
E
this
S
KE
SHAK
S
HA
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
HAKES
AKES S
ES SHAK
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
Okay
fineee…
E
S
H
K
S
KE
SHA
S
HA
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
SHA
SS
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
ES S
SHA Blender and
SHAK
AKtogether:
ESNinja
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
Grab
yourself
a
blend
A
E
S
H
K
E
S
SHA
S
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S SHAK
SHAKES 1 cup of
HAKES
KES SHA Almond
E
S
A
K
S
H
A
E
S
H
K
S
Unsweetened
Milk
S
A
E
S
H
K
E
S
A
K
SH
ES
S
SH
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
S SHAK
SHAKE
HAKES
KES SHfavorite Protein
E
S
A
K
S
H
A
E
S
H
K
1.5ESscoops
of
your
Powder
S
S
A
E
S
H
K
E
S
A
K
ES
S SH
SH
HA
K
E
S
A
K
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
SH
HAKES
KES Greek
ES SHA
S
S SHAKE 100g of
A
K
S
H
A
E
S
H
Fat-Free
Yogurt
K
S
S
A
E
S
H
K
E
S
A
K
S
S SH
SH
HA
KE
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
ES SHA
SHAKES
S SHAK
AKES SH
K
S
H
A
E
S
H
½ ofSan
Avocado
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
S
KE
ES S
SH
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
SHAKE
S SHAK
AKES S
KES SH
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
K
ES S
SH
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
S
KESIce
SHAKE
KES SH
ES SHAK Optional:
S
HAof
A
1Ecup
E
S
H
K
S
S
A
S
H
K
E
S
A
K
S
H
A
E
S
SH
AK
KES
ES
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
SHAK
AKES S amountEof
KES SH
ES SHA
S
Hdesired
A
Optional:
Your
Zero
Calorie
Sweetener
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
S
H
S
AK
KES
ES
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
S SHAK
HAKES
AKES S
KES SHA
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
SS
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
PLATING
S SHA
HAKES
AKES S
KES SH
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
AKES in one sitting
Drink the
whole
and
AKES
KES SH
ES SHA
SHshake
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HA
AKE
KE
ES
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
@DamianTheFatass
for EMAXIMUM
GAINS.
ES SHAAESTHETIC
SHAKE
HAKES
AKES SH Tag Me
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
S
H
K
S
S
A
ES
SH
HAKE
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
SHAKE
HAKES
89 SHAKE
AKES S
KES SH
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
KES S
SHAKE
HAKES
KES SH
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HAKES SHA
A
E
S
SHAK
KES SH
SHAKE
S
A
E
S
H
K
E
S
HAK
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
AKE
KES
ES SH
SHAK
AVOCADO GREEN
ES SH
SHAKE
HAKES
AKES S
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
AKE
ES
SH
H
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
ES SHA
SHAKE
HAKES
K
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
ES
SH
HAK
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
SHAKE
HAKES
KES SH
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
SUHL K I N G V E R. AKES SHAKE
HAK
AK
S
S
H
E
S
S
K
E
B
S
A
K
E
H
A
K
S
H
A
S
S
H
E
SHAK
KES SH
SHAKES
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
S
KE
SHA
S
HAK
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
S
KE
SHA
S
HA
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
SHA
S Bruh | Cook Time Bruh
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
Prep
Time
H
A
K
S
S
H
A
E
S
S
H
K
E
SHAK
AKES S
ES SHA
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
SH
S
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
INGREDIENTS
MACROS
S
S
H
K
E
S
AKES
ES SHA
S SHAK
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
REQUIRED:
A 1225
ES
S SH
SH
HCal:
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
S SHA
HAKES
E
S
S SHAKE Milk - 2.5HAcup
AKES SH
K
S
H
A
E
S
H
K
S
S
A
Protein:
115g
E
S
H
K
E
S
K
ES
S SH
S
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
-H2.5
S SH
HAKES
KEscoops
Carbs:
72g
ES SHA
S
S SHAKE Protein Powder
A
K
S
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
SHGreek Yogurt - 250g
HA
KE
ES S
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
Fat-Free
S
H
A
E
S
S
H
K
E
S
S
A
K
E
Fat:
53g
S
ES SHA
SHAKE
S SHAK AvocadosHA-K2Ewhole
AKES SH
K
S
H
A
E
S
H
K
S
S
A
S
H
E
S
K
S
A
S
KE
ES S
SH
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
SHAKE
AKES S
KES SH
ES SHAK
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
SHAK
KES SH
SHAKES
S
HAKES S
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
OPTIONAL:
S
H
A
E
S
S
H
ES
SHAKE
AKES S
ES SHAK
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
KES
E
S
H
A
K
E
S
H
A
K
S
S
H
A
Ice
1-2
cups
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
SHAK
AKES
KES SH
S
H
A
KES SHA Zero Calorie
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
Sweetener
S
AK
KES
ES
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
S SHAK
HAKES
AKES S
KES SHA
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
SS
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S SHA
HAKES
AKES S
KES SH
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HA
AKE
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
ES SHA
SHAKES
HAKES
AKES SH
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
H
AKE
KE
ES
S
H
A
K
S
S
H
A
INSTRUCTIONS
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
ES SHA
SHAKE
HAKES
AKES SH
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
CONCOCTING
THE SHAKE
ES
SH
HAKE
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
SHAKE
HAKES
KES SH
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
Do
IHreally
have to explain
this?
SH
HAK
AK
KES
S
S
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
SHAKES
HAKES S C’monKbruh,
ES SHisAKa SHAKE. SHAKES SHAKES SH
S
K
E
A
K
H
A
S
H
S
S
E
this
S
KE
SHAK
S
HA
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
HAKES
AKES S
ES SHAK
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
Okay
fineee…
E
S
H
K
S
KE
SHA
S
HA
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
SHA
SS
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
ES S
SHA Blender and
SHAK
AKtogether:
ESNinja
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
Grab
yourself
a
blend
A
E
S
H
K
E
S
SHA
S
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S SHA
S SHAK
SHAKES 2.5 cups
HAKES
KEMilk
E
S
A
K
S
H
A
E
S
H
K
S
of
1%
S
A
E
S
H
K
E
S
A
K
SH
ES
S
SH
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
ES SH favorite Protein
S SHAK
SHAKE
HAKES
Kyour
E
S
A
K
S
H
A
E
S
H
K
2.5ESscoops
of
Powder
S
S
A
E
S
H
K
E
S
A
K
ES
S SH
SH
HA
K
E
S
A
K
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
H
HAKES
KES SGreek
ES SHA
S
S SHAKE 250g of
A
K
S
H
A
E
S
H
Fat-Free
Yogurt
K
S
S
A
E
S
H
K
E
S
A
K
S
S SH
SH
HA
KE
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
ES SHA
SHAKES
S SHAK
AKES SH
K
S
H
A
E
S
H
2 whole
Avocados
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
S
KE
ES S
SH
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
SHAKE
S SHAK
AKES S
KES SH
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
K
ES S
SH
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
S Ice
SHAKE
KES SH
ES SHAK Optional:
S
HAKES of
A
1-2
cups
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
SH
AK
KES
ES
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
SHAK
AKES S amountEof
KES SH
ES SHA
S
Hdesired
A
Optional:
Your
Zero
Calorie
Sweetener
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
S
H
S
AK
KES
ES
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
S SHAK
HAKES
AKES S
KES SHA
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
SS
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
PLATING
S SHA
HAKES
AKES S
KES SH
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
AKES in one sitting
Drink the
whole
and
AKES
KES SH
ES SHA
SHshake
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HA
AKE
KE
ES
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
@DamianTheFatass
for EMAXIMUM
GAINS.
ES SHAAESTHETIC
SHAKE
HAKES
AKES SH Tag Me
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
S
H
K
S
S
A
ES
SH
HAKE
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
SHAKE
HAKES
90 SHAKE
AKES S
KES SH
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
KES S
SHAKE
HAKES
KES SH
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HAKES SHA
A
E
S
SHAK
KES SH
SHAKE
S
A
E
S
H
K
E
S
HAK
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
AKE
KES
ES SH
SHAK
AVOCADO GREEN
CLICK HERE TO WATCH
ES SH
SHAKE
HAKES
AKES S
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
AKE
ES
SH
H
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
ES SHA
SHAKE
HAKES
K
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
ES
SH
HAK
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
SHAKE
HAKES
KES SH
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
SUHT T I N G V E R. AKES SHAKE
HAK
AK
S
S
H
E
S
S
K
E
C
S
A
K
E
H
A
K
S
H
A
S
S
H
E
SHAK
KES SH
SHAKES
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
S
KE
SHA
S
HAK
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
S
KE
SHA
S
HA
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
SHA
S Bruh | Cook Time Bruh
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
Prep
Time
H
A
K
S
S
H
A
E
S
S
H
K
E
SHAK
AKES S
ES SHA
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
SH
S
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
INGREDIENTS
MACROS
S
S
H
K
E
S
AKES
ES SHA
S SHAK
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
REQUIRED:
A 375
ES
S SH
SH
HCal:
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
SH - 1 cup
S SHA
HAKES
KES Milk
E
S
S SHAKE Unsweetened
A
K
S
H
A
Almond
E
S
H
K
S
S
A
Protein:
50g
E
S
H
K
E
S
A
K
ES
S SH
SH
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
-H1.5
S SH
HAKES
KEscoops
Carbs:
36g
ES SHA
S
S SHAKE Protein Powder
A
K
S
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
SHGreek Yogurt - 100g
HA
KE
ES S
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
Fat-Free
S
H
A
E
S
S
H
K
E
S
S
A
K
E
Fat:
4g
S
ES SHA
SHAKE
S SHAK Bananas H- A1Kwhole
AKES SH
K
S
H
A
E
S
H
K
S
S
A
E
S
H
E
S
K
S
A
S
KE
ES S
SH
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
SHAKE
AKES S
KES SH
ES SHAK
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
SHAK
KES SH
SHAKES
S
HAKES S
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
OPTIONAL:
S
H
A
E
S
S
H
ES
SHAKE
AKES S
ES SHAK
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
KES
E
S
H
A
K
E
S
H
A
K
S
S
H
A
Ice
1
cup
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
SHAK
AKES
KES SH
S
H
A
KES SHA Zero Calorie
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
Sweetener
S
AK
KES
ES
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
S SHAK
HAKES
AKES S
KES SHA
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
SS
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S SHA
HAKES
AKES S
KES SH
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HA
AKE
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
ES SHA
SHAKES
HAKES
AKES SH
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
H
AKE
KE
ES
S
H
A
K
S
S
H
A
INSTRUCTIONS
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
ES SHA
SHAKE
HAKES
AKES SH
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
CONCOCTING
THE SHAKE
ES
SH
HAKE
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
SHAKE
HAKES
KES SH
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
Do
IHreally
have to explain
this?
SH
HAK
AK
KES
S
S
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
SHAKES
HAKES S C’monKbruh,
ES SHisAKa SHAKE. SHAKES SHAKES SH
S
K
E
A
K
H
A
S
H
S
S
E
this
S
KE
SHAK
S
HA
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
HAKES
AKES S
ES SHAK
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
Okay
fineee…
E
S
H
K
S
KE
SHA
S
HA
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
SHA
SS
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
ES S
SHA Blender and
SHAK
AKtogether:
ESNinja
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
Grab
yourself
a
blend
A
E
S
H
K
E
S
SHA
S
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S SHAK
SHAKES 1 cup of
HAKES
KES SHA Almond
E
S
A
K
S
H
A
E
S
H
K
S
Unsweetened
Milk
S
A
E
S
H
K
E
S
A
K
SH
ES
S
SH
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
S SHAK
SHAKE
HAKES
KES SHfavorite Protein
E
S
A
K
S
H
A
E
S
H
K
1.5ESscoops
of
your
Powder
S
S
A
E
S
H
K
E
S
A
K
ES
S SH
SH
HA
K
E
S
A
K
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
SH
HAKES
KES Greek
ES SHA
S
S SHAKE 100g of
A
K
S
H
A
E
S
H
Fat-Free
Yogurt
K
S
S
A
E
S
H
K
E
S
A
K
S
S SH
SH
HA
KE
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
ES SHA
SHAKES
S SHAK
AKES SH
K
S
H
A
E
S
H
1 whole
Banana
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
S
KE
ES S
SH
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
SHAKE
S SHAK
AKES S
KES SH
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
K
ES S
SH
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
S
KESIce
SHAKE
KES SH
ES SHAK Optional:
S
HAof
A
1Ecup
E
S
H
K
S
S
A
S
H
K
E
S
A
K
S
H
A
E
S
SH
AK
KES
ES
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
SHAK
AKES S amountEof
KES SH
ES SHA
S
Hdesired
A
Optional:
Your
Zero
Calorie
Sweetener
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
S
H
S
AK
KES
ES
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
S SHAK
HAKES
AKES S
KES SHA
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
SS
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
PLATING
S SHA
HAKES
AKES S
KES SH
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
AKES in one sitting
Drink the
whole
and
AKES
KES SH
ES SHA
SHshake
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HA
AKE
KE
ES
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
@DamianTheFatass
for EMAXIMUM
GAINS.
ES SHAAESTHETIC
SHAKE
HAKES
AKES SH Tag Me
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
S
H
K
S
S
A
ES
SH
HAKE
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
SHAKE
HAKES
92 SHAKE
AKES S
KES SH
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
KES S
SHAKE
HAKES
KES SH
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HAKES SHA
A
E
S
SHAK
KES SH
SHAKE
S
A
E
S
H
K
E
S
HAK
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
AKE
KES
ES SH
SHAK
BANANA BEAM
ES SH
SHAKE
HAKES
AKES S
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
AKE
ES
SH
H
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
ES SHA
SHAKE
HAKES
K
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
ES
SH
HAK
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
SHAKE
HAKES
KES SH
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
SUHL K I N G V E R. AKES SHAKE
HAK
AK
S
S
H
E
S
S
K
E
B
S
A
K
E
H
A
K
S
H
A
S
S
H
E
SHAK
KES SH
SHAKES
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
S
KE
SHA
S
HAK
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
S
KE
SHA
S
HA
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
SHA
S Bruh | Cook Time Bruh
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
Prep
Time
H
A
K
S
S
H
A
E
S
S
H
K
E
SHAK
AKES S
ES SHA
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
SH
S
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
INGREDIENTS
MACROS
S
S
H
K
E
S
AKES
ES SHA
S SHAK
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
REQUIRED:
A 1125
ES
S SH
SH
HCal:
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
S SHA
HAKES
E
S
S SHAKE Milk - 2 Hcups
AKES SH
K
S
H
A
E
S
H
K
S
S
A
Protein:
110g
E
S
H
K
E
S
A
K
ES
S SH
S
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
-H2.5
S SH
HAKES
KEscoops
Carbs:
120g
ES SHA
S
S SHAKE Protein Powder
A
K
S
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
SHGreek Yogurt - 250g
HA
KE
ES S
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
Fat-Free
S
H
A
E
S
S
H
K
E
S
S
A
K
E
Fat:
23g
S
ES SHA
SHAKE
S SHAK Bananas H- A3Kwhole
AKES SH
K
S
H
A
E
S
H
K
S
S
A
E
S
H
E
S
K
S
A
S
KE
ES S
SH
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
SHAKE
KES SH
ES SHAK CoconutSOil
S
HAKES S
A
E
S
H
- E1Stbsp
K
S
A
S
H
K
E
S
A
K
S
H
A
E
SHAK
KES SH
SHAKES
S
HAKES
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
ES
SHAKE
AKES S
ES SHAK
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
KES
E
S
H
A
K
E
S
H
A
K
S
S
H
A
OPTIONAL:
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
SHAK
KES SH
S
A
KES SHA Ice - 1-2S cups
E
SHAKES
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
S
AK
KES
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
S SHAK
HAKES
AKES S
KES SHA Zero Calorie
E
S
H
K
S
S
Sweetener
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
SS
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S SHA
HAKES
AKES S
KES SH
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HA
AKE
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
ES SHA
SHAKES
HAKES
AKES SH
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
H
AKE
KE
ES
S
H
A
K
S
S
H
A
INSTRUCTIONS
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
ES SHA
SHAKE
HAKES
AKES SH CONCOCTING
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
THE SHAKE
ES
SH
HAKE
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
KE
SHAexplain
HAKES
KES SH
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
Do
I
really
have
to
this?
K
S
S
A
E
SH
HAK
AK
KES
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
SHAKES
HAKES S C’monKbruh,
ES SisHAaKSHAKE. SHAKES SHAKES SH
S
K
E
A
K
H
this
A
S
H
S
S
E
S
KE
SHAK
S
HA
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
HAKES
AKES S
S
H
KES SHAK
E
S
Okay Afineee…
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
S
KE
SHA
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
SHA
SS
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
Grab yourself
aKENinja
together:
SHAK
S SHA Blender andHAblend
AKES S
S
SHAKES
H
E
S
A
K
S
H
A
E
S
H
K
S
S
E
S
K
E
S
SHA
S
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
1%
Almond
S SHAK
SHAKES 2 cupsAof
HAKES
KES SHA Milk
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
K
SH
ES
S
SH
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
2.5
scoops
of
your
favorite
Protein
Powder
S
A
S SHAK
SHAKE
HAKES
KES SH
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
H Fat-Free Greek
ES
S SH
Sof
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
250g
Yogurt
E
S
S
H
K
E
S
S
A
K
HAKES
KES SH
ES SHA
S
S SHAKE
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
S SH
SH Bananas
HA
KE
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
3
whole
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
ES SHA
SHAKES
S SHAK
AKES SH
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
Sof Coconut Oil AKES SHAKE
ES S
SH
S
K
E
S
A
1
tbsp
K
E
H
A
K
S
H
A
S
S
H
E
S
S
K
E
S
H
A
SHAKE
S SHAK
AKES S
KES SH
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
K
ES S
SH
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
SHAKE
KES SH
ES SHAK Optional:
S
HAKESofS Ice
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
1-2
cups
S
SH
AK
KES
ES
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
ES SHA
S SHAK Sweetener
HAKES S amount KofESZero
AKES SH
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
Optional:
Your
desired
Calorie
H
A
S
H
S
A
KES
ES
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
S SHAK
HAKES
AKES S
KES SHA
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
SS
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S SHA
HAKES
AKES S
KES SH
E
S
H
K
S
PLATING
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
AKES in one sitting
AKES
KES SH
ES SHA
Drink theSHwhole
and
SHshake
H
K
S
S
A
E
S
H
K
E
S
A
K
S
A
E
H
K
S
S
HA
AKE
KE
ES
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
HA
@DamianTheFatass
for MAXIMUM
GAINS.
ES SAESTHETIC
SHAKE
HAKES
AKES SH Tag Me
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
ES
SH
HAKE
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
SHAKE
HAKES
93 SHAKE
AKES S
KES SH
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
KES S
SHAKE
HAKES
KES SH
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HAKES SHA
A
E
S
SHAK
KES SH
SHAKE
S
A
E
S
H
K
E
S
HAK
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
AKE
KES
ES SH
SHAK
BANANA BEAM
CLICK HERE TO WATCH
ES SH
SHAKE
HAKES
AKES S
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
AKE
ES
SH
H
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
ES SHA
SHAKE
HAKES
K
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
ES
SH
HAK
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
SHAKE
HAKES
KES SH
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
SUHT T I N G V E R. AKES SHAKE
HAK
AK
S
S
H
E
S
S
K
E
C
S
A
K
E
H
A
K
S
H
A
S
S
H
E
SHAK
KES SH
SHAKES
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
S
KE
SHA
S
HAK
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
S
KE
SHA
S
HA
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
SHA
S Bruh | Cook Time Bruh
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
Prep
Time
H
A
K
S
S
H
A
E
S
S
H
K
E
SHAK
AKES S
ES SHA
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
SH
S
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
INGREDIENTS
MACROS
S
S
H
K
E
S
AKES
ES SHA
S SHAK
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
REQUIRED:
A 365
ES
S SH
SH
HCal:
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
SH - 1 cup
S SHA
HAKES
KES Milk
E
S
S SHAKE Unsweetened
A
K
S
H
A
Almond
E
S
H
K
S
S
A
Protein:
50g
E
S
H
K
E
S
A
K
ES
S SH
SH
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
-H1.5
S SH
HAKES
KEscoops
Carbs:
32g
ES SHA
S
S SHAKE Protein Powder
A
K
S
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
SHGreek Yogurt - 100g
HA
KE
ES S
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
Fat-Free
S
H
A
E
S
S
H
K
E
S
S
A
K
E
Fat:
4g
S
SH
ES SHA
SHAKE
S SHAK Frozen StrawberriesAKES250g
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
S
KE
ES S
SH
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
SHAKE
AKES S
KES SH
ES SHAK
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
SHAK
KES SH
SHAKES
S
HAKES S
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
OPTIONAL:
S
H
A
E
S
S
H
ES
SHAKE
AKES S
ES SHAK
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
KES
E
S
H
A
K
E
S
H
A
K
S
S
H
A
Ice
1
cup
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
SHAK
AKES
KES SH
S
H
A
KES SHA Zero Calorie
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
Sweetener
S
AK
KES
ES
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
S SHAK
HAKES
AKES S
KES SHA
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
SS
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S SHA
HAKES
AKES S
KES SH
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HA
AKE
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
ES SHA
SHAKES
HAKES
AKES SH
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
H
AKE
KE
ES
S
H
A
K
S
S
H
A
INSTRUCTIONS
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
ES SHA
SHAKE
HAKES
AKES SH
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
CONCOCTING
THE SHAKE
ES
SH
HAKE
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
SHAKE
HAKES
KES SH
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
Do
IHreally
have to explain
this?
SH
HAK
AK
KES
S
S
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
SHAKES
HAKES S C’monKbruh,
ES SHisAKa SHAKE. SHAKES SHAKES SH
S
K
E
A
K
H
A
S
H
S
S
E
this
S
KE
SHAK
S
HA
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
HAKES
AKES S
ES SHAK
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
Okay
fineee…
E
S
H
K
S
KE
SHA
S
HA
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
SHA
SS
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
ES S
SHA Blender and
SHAK
AKtogether:
ESNinja
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
Grab
yourself
a
blend
A
E
S
H
K
E
S
SHA
S
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S SHAK
SHAKES 1 cup of
HAKES
KES SHA Almond
E
S
A
K
S
H
A
E
S
H
K
S
Unsweetened
Milk
S
A
E
S
H
K
E
S
A
K
SH
ES
S
SH
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
S SHAK
SHAKE
HAKES
KES SHfavorite Protein
E
S
A
K
S
H
A
E
S
H
K
1.5ESscoops
of
your
Powder
S
S
A
E
S
H
K
E
S
A
K
ES
S SH
SH
HA
K
E
S
A
K
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
SH
HAKES
KES Greek
ES SHA
S
S SHAKE 100g of
A
K
S
H
A
E
S
H
Fat-Free
Yogurt
K
S
S
A
E
S
H
K
E
S
A
K
S
S SH
SH
HA
KE
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
ES SHA
SHAKES
S SHAK
AKES SH
K
S
H
A
E
S
H
250g
of
Strawberries
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
S
KE
ES S
SH
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
SHAKE
S SHAK
AKES S
KES SH
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
K
ES S
SH
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
S
KESIce
SHAKE
KES SH
ES SHAK Optional:
S
HAof
A
1Ecup
E
S
H
K
S
S
A
S
H
K
E
S
A
K
S
H
A
E
S
SH
AK
KES
ES
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
SHAK
AKES S amountEof
KES SH
ES SHA
S
Hdesired
A
Optional:
Your
Zero
Calorie
Sweetener
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
S
H
S
AK
KES
ES
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
S SHAK
HAKES
AKES S
KES SHA
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
SS
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
PLATING
S SHA
HAKES
AKES S
KES SH
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
AKES in one sitting
Drink the
whole
and
AKES
KES SH
ES SHA
SHshake
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HA
AKE
KE
ES
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
@DamianTheFatass
for EMAXIMUM
GAINS.
ES SHAAESTHETIC
SHAKE
HAKES
AKES SH Tag Me
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
S
H
K
S
S
A
ES
SH
HAKE
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
SHAKE
HAKES
95 SHAKE
AKES S
KES SH
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
KES S
SHAKE
HAKES
KES SH
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HAKES SHA
A
E
S
SHAK
KES SH
SHAKE
S
A
E
S
H
K
E
S
HAK
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
AKE
KES
ES SH
SHAK
STRAWBERRY GLEAM
ES SH
SHAKE
HAKES
AKES S
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
AKE
ES
SH
H
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
ES SHA
SHAKE
HAKES
K
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
ES
SH
HAK
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
SHAKE
HAKES
KES SH
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
SUHL K I N G V E R. AKES SHAKE
HAK
AK
S
S
H
E
S
S
K
E
B
S
A
K
E
H
A
K
S
H
A
S
S
H
E
SHAK
KES SH
SHAKES
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
S
KE
SHA
S
HAK
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
S
KE
SHA
S
HA
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
SHA
S Bruh | Cook Time Bruh
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
Prep
Time
H
A
K
S
S
H
A
E
S
S
H
K
E
SHAK
AKES S
ES SHA
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
SH
S
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
INGREDIENTS
MACROS
S
S
H
K
E
S
AKES
ES SHA
S SHAK
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
REQUIRED:
A 1155
ES
S SH
SH
HCal:
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
S SHA
HAKES
E
S
S SHAKE Milk - 2 Hcups
AKES SH
K
S
H
A
E
S
H
K
S
S
A
Protein:
117g
E
S
H
K
E
S
A
K
ES
S SH
S
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
-H2.5
S SH
HAKES
KEscoops
Carbs:
140g
ES SHA
S
S SHAKE Protein Powder
A
K
S
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
SHGreek Yogurt - 250g
HA
KE
ES S
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
Fat-Free
S
H
A
E
S
S
H
K
E
S
S
A
K
E
Fat:
14g
S
SH
ES SHA
SHAKE
S SHAK Frozen StrawberriesAKES500g
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
S
KE
ES S
SH
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
SHAKE
KES SH
ES SHAK Oats - 1 Scup
S
HAKES S
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
SHAK
KES SH
SHAKES
S
HAKES
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
ES
SHAKE
AKES S
ES SHAK
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
KES
E
S
H
A
K
E
S
H
A
K
S
S
H
A
OPTIONAL:
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
SHAK
KES SH
S
A
KES SHA Ice - 1-2S cups
E
SHAKES
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
S
AK
KES
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
S SHAK
HAKES
AKES S
KES SHA Zero Calorie
E
S
H
K
S
S
Sweetener
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
SS
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S SHA
HAKES
AKES S
KES SH
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HA
AKE
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
ES SHA
SHAKES
HAKES
AKES SH
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
H
AKE
KE
ES
S
H
A
K
S
S
H
A
INSTRUCTIONS
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
ES SHA
SHAKE
HAKES
AKES SH CONCOCTING
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
THE SHAKE
ES
SH
HAKE
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
KE
SHAexplain
HAKES
KES SH
S
S
HAKES S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
Do
I
really
have
to
this?
K
S
S
A
E
SH
HAK
AK
KES
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
SHAKES
HAKES S C’monKbruh,
ES SisHAaKSHAKE. SHAKES SHAKES SH
S
K
E
A
K
H
this
A
S
H
S
S
E
S
KE
SHAK
S
HA
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
HAKES
AKES S
S
H
KES SHAK
E
S
Okay Afineee…
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
S
KE
SHA
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
SHAKE
AKES S
ES SHAK
S
SHAKES
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
SHA
SS
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
Grab yourself
aKENinja
together:
SHAK
S SHA Blender andHAblend
AKES S
S
SHAKES
H
E
S
A
K
S
H
A
E
S
H
K
S
S
E
S
K
E
S
SHA
S
HA
AK
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
1%
Milk
S SHAK
SHAKES 2 cupsAof
HAKES
KES SHA
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
K
SH
ES
S
SH
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
2.5
scoops
of
your
favorite
Protein
Powder
S
A
S SHAK
SHAKE
HAKES
KES SH
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
H Fat-Free Greek
ES
S SH
Sof
HA
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
250g
Yogurt
E
S
S
H
K
E
S
S
A
K
HAKES
KES SH
ES SHA
S
S SHAKE
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H Strawberries KES SHAKE
S SH
Sof
HA
E
S
S
K
E
S
A
K
E
H
A
K
500g
S
H
A
S
S
H
E
S
S
A
K
E
ES SHA
SHAKES
S SHAK
AKES SH
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
S Oats
KE
ES S
SH
S
A
K
E
S
H
A
1
cup
of
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
SHAKE
S SHAK
AKES S
KES SH
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
K
ES S
SH
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
SHAKE
KES SH
ES SHAK Optional:
S
HAKESofS Ice
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
1-2
cups
S
SH
AK
KES
ES
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
ES SHA
S SHAK Sweetener
HAKES S amount KofESZero
AKES SH
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
Optional:
Your
desired
Calorie
H
A
S
H
S
A
KES
ES
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
S SHAK
HAKES
AKES S
KES SHA
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
SS
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S SHA
HAKES
AKES S
KES SH
E
S
H
K
S
PLATING
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HA
AKES
KES
E
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
AKES in one sitting
AKES
KES SH
ES SHA
Drink theSHwhole
and
SHshake
H
K
S
S
A
E
S
H
K
E
S
A
K
S
A
E
H
K
S
S
HA
AKE
KE
ES
S
H
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
HA
@DamianTheFatass
for MAXIMUM
GAINS.
ES SAESTHETIC
SHAKE
HAKES
AKES SH Tag Me
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
ES
SH
HAKE
AKE
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
SHAKE
HAKES
96 SHAKE
AKES S
KES SH
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
A
E
S
H
K
E
S
A
K
S
H
A
KES S
SHAKE
HAKES
KES SH
S
S
A
E
S
H
K
E
S
A
K
S
H
A
E
S
H
K
S
S
HAKES SHA
A
E
S
SHAK
KES SH
SHAKE
S
A
E
S
H
K
E
S
HAK
A
K
S
S
H
A
E
S
S
H
K
E
S
S
A
K
E
S
H
A
K
E
S
H
A
K
S
S
H
A
E
S
S
AKE
KES
ES SH
SHAK
STRAWBERRY GLEAM
CLICK HERE TO WATCH
ERS B
GERS
RGERS
G
R
U
BURGER
R
U
B
U
B
S
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
BU
RGE
UR
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
GERS B
RGERS B
URGERS
BURGERS
R
U
B
U
B
S
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
UR
BU
URGE
SB
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
GERS B
RGERS
URGERS
BURGER
R
U
B
U
B
S
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
R
BUUT T I N G V E R. BURGERS BU
URG
SB
S
B
R
R
E
S
E
G
C
R
G
R
E
R
U
G
U
B
R
B
U
S
BURGER
RGERS B
URGERS
BURGERS
U
B
S
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
R
U
B
URG
S
BU
SB
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
RGERS
URGERS
BURGER
U
S BURGE
B
S
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
R
U
B
S
BU
SB
BUR
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
URGER
BURGER
URGERS
S BURGE
B
S
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
R
U
B
U
B
S 5min | Cook Time 15min
BUR
SB
R
ERS
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
Prep
Time
B
R
U
B
U
S
B
S
B
R
S
R
E
URGER
BURGE
URGERS
S BURG
B
S
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
R
U
B
U
B
B
S
BUR
SMACROS
R
ERS
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
INGREDIENTS
S
B
R
S
R
E
S
RGE
URGER
BURGER
S BUOPTIONAL:
B
RS BURG REQUIRED:
S
R
S
R
E
R
E
G
E
G
R
G
R
U
R
U
B
U
B
S
B
BU
S 390
RS
ER
Cal:
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
RG - 1 whole
URGER
BURGE
S BUEggs
B
RS BURG Sushi Rice
S
R
S
R
E
-BU
⅔Rcup
R
E
G
E
G
G
R
Protein:
45g
R
U
U
B
S
B
S
S BU
R
ERS
GER
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
Chicken BreastG-E6oz
BURGE
Carbs:
48g
S BURG
BURGER
RS BUR
S
R
S
R
R
E
E
G
R
G
R
U
R
U
B
U
B
S
B
S
S
S BU
RFat:
ER MUSTARD:
G5ERtbsp
R
E
G
R
E
G
R
U
G
R
U
B
DAMO'S
HONEY
R
U
B
Flour
U
S
B
S
B
R
S
R
E
S
R
E
G
R
2g
E
URG
BURG
S BMayo
BURGE
S
R
ERS BUR Egg Whites
S
R
E
R
E
G
E
G
R
G
R
U
R
U
B
U
B
S
B
2
tsp
S
R
SB
RS
ER
GE - 1 whole
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
G
G
UR
BURGE
ERS BUR Panko - E¼RScup
S
ERS BMustard
R
- 1 tsp S BURGERS BUR
G
E
R
G
U
R
B
U
B
w/
Options
S
RS B
ER
GER
RG
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
BUR - 1 tsp
S BURG
S BURG
R
GERS BU LettuceGERS BURGERS Honey
R
E
E
G
Cal:
550
G
R
R
U
U
B
B
S
S
R
ER
URGProtein:
BURGE - ¼ tsp
URGERS
Cayenne
Pepper
S BUR
B
Tomato
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
52g
U
S
B
GER
GERS B
RGERS
URGERSRice VinegarU-RG1 Etsp
R
U
B
U
B
S
B
S
R
S
R
E
R
G
E
R
ERS
G
U
G
R
B
R
U
B
U
S
B
S
B
R
S
R
E
Carbs:
54g
S
R
E
G
R
E
G
R
E
G
R
U
S BURG
RS BUR
ERS BU
GERS B
R
E
G
E
G
R
G
R
U
R
U
B
U
B
S
B
S
R
S
R
E
R
E
E 14g
ERS
GFat:
RG
URG
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
S BUR
R
ERS BU
GERS BU
RGERS B
E
G
R
G
R
U
R
U
B
U
B
S
B
S
R
S
R
E
R
E
G
ERS
GE
RG
UR
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
RS BUR
ERS BU
GERS B
RGERS B
E
G
R
G
R
U
R
U
B
U
B
S
B
S
R
S
R
E
R
E
G
E
G
GER
RG
UR
BUR
R
U
B
U
S
B
INSTRUCTIONS
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
ERS BU
GERS BU
RGERS B
URGERS
G
R
U
R
U
B
U
B
S
B
S
R
S
R
E
R
E
G
E
G
R
GER
RG
UR
BU
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
ERS BU
GERS B
RGERS B
URGERS
G
R
U
R
U
B
U
B
S
B
S
R
S
R
E
R
E
G
E
G
R
G
UR
BU
RGER
UR
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
ERS BU
GERS B
RGERS
URGERS
G
R
U
R
U
B
U
B
S
B
S
R
S
R
E
R
E
G
E
G
R
G
R
UR
BU
URGE
S BU
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
GERS B
RGERS
URGERS
BURGER
R
U
B
U
B
S
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
UR
BU
URGE
SB
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
GERS B
RGERS
URGERS
BURGER
R
U
B
U
B
S
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
R
BU
URG
SB
BU
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
BURGER
RGERS
URGERS
BURGER
U
B
S
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
R
U
B
URG
S
BU
SB
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
BURGE
RGERS
URGERS
BURGER
U
B
S
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
R
U
B
U
S
B
SB
BURG
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
URGER
BURGER
URGERS
S BURGE
B
S
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
R
U
B
U
B
S
BUR
SB
R
ERS
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
URGER
BURGE
URGERS
S BURG
B
S
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
R
U
B
U
B
S
BUR
SB
R
ERS
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
URGER
S BURG
BURGER
S BURGE
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
R
U
B
U
B
S
B
BUR
S
RS
ER
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
URGER
BURGE
S BURG
B
RS BURG
S
R
S
R
E
R
E
G
E
G
R
G
R
U
R
U
B
U
B
S
B
S
S BU
R
ERS
GER
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
S BURG
BURGE
RS BUR
S BURGE
R
S
R
E
R
E
G
E
G
R
G
R
U
R
U
B
U
B
S
B
S
R
S BU
RS
ER
GE
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
S BURG
BURGE
S BURG
R
ERS BUR
S
R
E
R
E
G
E
G
R
G
R
U
R
U
B
U
B
S
B
S
R
SB
R
ERS
GER
RGE
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
S BUR
BURGE
S BURG
R
ERS BU
S
R
E
R
E
G
E
G
R
G
R
U
R
U
B
U
B
S
B
S
R
S
R
RS B
ER
GE
RGE
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
S BUR
ERS BU
S BURG
R
ERS BUR
R
E
G
E
G
R
G
R
U
R
U
B
U
B
S
B
S
R
S
R
E
RS B
ER
GE
RG
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
S BUR
S BURG
R
ERS BU
GERS BU
R
E
G
E
G
R
G
R
U
R
U
B
U
B
S
B
S
R
S
R
E
R
ERS
GE
RGE
URG
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
S BUR
GERS B
R
ERS BUR
GERS BU
E
G
R
G
R
U
R
U
B
U
B
S
B
S
R
S
R
E
R
E
G
ERS
GE
RG
UR
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
RS BUR
99 RGERS
ERS BU
GERS BU
RGERS B
E
G
R
G
R
U
R
U
B
U
B
S
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
R
U
B
U
B
GERS
ERS BU
GERS B
RGERS
G
R
U
R
U
B
U
B
S
B
S
R
S
R
E
R
E
G
RGERS BUR
E
G
R
G
S BUR
R
ERS BUR
GERS BU
E
G
R
G
R
U
GERS
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
ERS
S BU
RS BU
ERS B
CHICKEN KATSU RICE BURGER
PREP
Butterfly 6oz of Chicken Breast and season with a pinch of salt.
Prepare into separate plates:
5 tbsp of Flour
1 whole Egg White
¼ cup of Panko Bread Crumbs
Dunk the Chicken Breast into each mixture to create your Katsu.
Chop the amount of Tomato you desire.
Rip the amount of Lettuce you desire.
OPTIONAL: BEST HONEY MUSTARD EVER
Mix intensely into a bowl until the texture and consistency are even:
2 tsp of Mayo
1 tsp of your Favourite Mustard
1 tsp of Honey
¼ tsp of Cayenne Pepper
1 tsp of Rice Vinegar
Heat up three pans. Two on high heat. One on medium-high heat.
Slap some non-stick-spray on both pans. (you already know we ain’t wasting no calories on oil.
CRAFTING THE RICE BUNS
Take ⅔ cup of cooked Sushi Rice (basically only works with sushi rice unless you are a wizard or something) and tightly pack the rice together with wet hands (for zero stickage) to form 2 cylindrical (big word) buns.
Take your Rice Buns and slap them onto one of the pans and crisp both sides to keep the buns in the bun shape.
CRAFTING THE CHICKEN KATSU
Cook the Katsu like a steak by searing both sides on high heat for 2-3 minutes before simmering both sides on medium heat for another 3-4 minutes with a lid over to keep
the juices in.
OPTIONAL: FRYING THE EGGS
Crack 1 whole Egg into the center of the medium-heat pan and cover with a pot lid when the whites are halfway cooked to evenly cook the whole egg without running the risk
of burning the bottom.
ASSEMBLING THE BURGER
In this order, or however you want:
Rice Bun, Lettuce, Chicken Katsu, optional: Honey Mustard, Tomato, Optional Fried Egg, Rice Bun.
PLATING
Plate, Garnish, Take a Sexy Photo, and Tag Me @DamianTheFatass for MAXIMUM AESTHETIC GAINS.
ERS B
GERS
RGERS
G
R
U
BURGER
R
U
B
U
B
S
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
BU
RGE
UR
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
GERS B
RGERS B
URGERS
BURGERS
R
U
B
U
B
S
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
UR
BU
URGE
SB
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
GERS B
RGERS
URGERS
BURGER
R
U
B
U
B
S
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
R
BUUL K I N G V E R. BURGERS BU
URG
SB
S
B
R
R
E
S
E
G
B
R
G
R
E
R
U
G
U
B
R
B
U
S
BURGER
RGERS B
URGERS
BURGERS
U
B
S
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
R
U
B
URG
S
BU
SB
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
RGERS
URGERS
BURGER
U
S BURGE
B
S
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
R
U
B
S
BU
SB
BUR
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
URGER
BURGER
URGERS
S BURGE
B
S
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
R
U
B
U
B
S 5min | Cook Time 15min
BUR
SB
R
ERS
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
Prep
Time
B
R
U
B
U
S
B
S
B
R
S
R
E
URGER
BURGE
URGERS
S BURG
B
S
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
R
U
B
U
B
B
S
BUR
SMACROS
R
ERS
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
INGREDIENTS
S
B
R
S
R
E
S
RGE
URGER
BURGER
S BUOPTIONAL:
B
RS BURG REQUIRED:
S
R
S
R
E
R
E
G
E
G
R
G
R
U
R
U
B
U
B
S
B
BU
S 1095
RS
ER
Cal:
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
RG - 1 whole
URGER
BURGE
S BUEggs
B
RS BURG Sushi Rice
S
R
S
R
E
-BU
1.5
cups
R
E
G
E
G
R
G
R
Protein:
67g
R
U
U
B
S
B
S
S BU
R
ERS
GER
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
Chicken BreastG-E8oz
BURGE
Carbs:
105g
S BURG
BURGER
RS BUR
S
R
S
R
R
E
E
G
R
G
R
U
R
U
B
U
B
S
B
S
S
ERcup
S BU
RFat:
ER MUSTARD:
G¼
R
E
G
R
E
G
R
U
G
R
U
B
DAMO'S
HONEY
R
U
B
Flour
U
S
B
S
B
R
S
R
E
S
R
E
G
R
45g
E
URG
BURG
S BMayo
BURGE
S
R
ERS BUR Egg Whites
S
R
E
R
E
G
E
G
R
G
R
U
R
U
B
U
B
S
B
1
tbsp
S
R
SB
RS
ER
GE - 2 whole
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
G
G
UR
BURGE
ERS BUR Panko - E½RScup
S
ERS BMustard
R
- ½ tbspS BURGERS BUR
G
E
R
G
U
R
B
U
B
w/
Options
S
RS B
ER
GER
RG
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
BUR - ½ tbsp
S BURG
S BURG
R
GERS BU Olive OilGE-R2Stbsp
R
E
GERS Honey
E
G
Cal:
1180
R
G
R
U
R
U
B
U
B
B
S
S
R
ER
URGProtein:
BURGE - ½ tsp
URGERS
Cayenne
Pepper
S BUR
B
Lettuce
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
74g
U
S
B
GER
GERS B
RGERS
URGERSRice VinegarUR- G½ERtbsp
R
U
B
U
B
S
B
S
R
S
E
R
Tomato
G
E
R
ERS
G
U
G
R
B
R
U
B
U
S
B
S
B
R
S
R
E
Carbs:
115g
S
R
E
G
R
E
G
R
E
G
R
U
S BURG
RS BUR
ERS BU
GERS B
R
E
G
E
G
R
G
R
U
R
U
B
U
B
S
B
S
R
S
R
E
R
E
E 60g
ERS
GFat:
RG
URG
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
S BUR
R
ERS BU
GERS BU
RGERS B
E
G
R
G
R
U
R
U
B
U
B
S
B
S
R
S
R
E
R
E
G
ERS
GE
RG
UR
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
RS BUR
ERS BU
GERS B
RGERS B
E
G
R
G
R
U
R
U
B
U
B
S
B
S
R
S
R
E
R
E
G
E
G
GER
RG
UR
BUR
R
U
B
U
S
B
INSTRUCTIONS
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
ERS BU
PREP
GERS B
ERS BU
G
R
URGERS
G
R
U
R
U
B
U
B
S
B
S
R
S
R
E
R
E
G
E
G
R
ButterflyS8oz
of salt. BUR
BofUChicken Breast and season withBa Upinch
RGER
URG
U
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
B
R
U
ERS BU
GERS B
RGERS
URGERS
G
R
U
R
U
B
U
B
Prepare into separate
plates:
S
B
S
R
S
R
E
R
E
G
E
G
R
G
UR
BU
RGER
UR
B
U
B
S
B
R
S
¼G
cup
ofS
Flour
R
E
S
R
E
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
Egg White
ERS BU
GERS B
RGERS
URGERS 2½whole
G
R
U
R
U
B
U
B
S
B
S
R
S
R
E
R
E
G
E
G
R
cup of Panko
Bread
Crumbs
G
R
BU Breast into each mixture to createByour
UR
BU
URGE
SChicken
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
Dunk
the
Katsu.
B
R
U
U
S
B
GERS B
RGERS
URGERS
BURGER
R
U
B
U
B
S
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
URGE
S B of Tomato you desire. S BURGERS BU
BUR
B
R
Chop
the
amount
S
E
S
R
G
R
E
R
E
G
U
G
R
B
R
U
U
S
B
you desire.
GERS B
RGERS
BURGER Rip the amountBofULettuce
R
U
BURGER
U
B
S
B
S
R
S
R
E
R
E
G
E
G
R
G
R
R
URG
SBEST HONEY MUSTARD EVER S BURGERS BU
BU
B
R
S
E
S
R
G
R
E
R
E
G
U
G
R
OPTIONAL:
B
R
U
U
S
B
B
R
BURGER Mix intensely intoBaUbowl
RGERS
URGERS
BURGandEconsistency
U
until
the
texture
are even:
B
S
B
S
R
S
R
E
R
E
G
E
G
R
G
R
R
U
URG
S
BU
SB
B
1 tbsp
of
Mayo
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
½ tbsp of your Favourite Mustard URGER
BURGE
RGERS
URGERS
B
U
B
S
B
S
S
R
R
E
E
½ tbsp of HoneyBURGER
G
G
R
R
U
U
S
B
SB
BURG
R
S
R
S
R
E
G
R
E
G
R
E
G
R
G
½U
tsp
of E
Cayenne Pepper
R
U
B
R
U
B
U
S
B
S
B
R
S
URGERS
S BURGE ½ tbsp of RiceSVinegar
BURGER
S BURGER
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
R
U
B
U
B
B
S
BUR
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
Heat up three pans. Two on high heat. One
heat.
E
URGER
BURonGmedium-high
URGERS
S BURG
B
S
B
S
R
S
R
E
R
E
G
Slap some non-stick-spray
on
both
pans. (you already know we ain’t wastingU
noR
calories
on
oil.)
E
G
R
G
U
R
B
U
B
S
BUR
SB
R
ERS
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
RGER
URGER
THE RICE BUNS
S BURG CRAFTING
Bunless
SinB2UtbspRGofEOlive Oil (basically onlySworks
BtheUrice
S
R
S
R
E
R
E
G
E
G
R
G
R
U
R
U
B
U
B
S
B
Take 1.5 G
cups
of
cooked
Sushi
Rice
with
sushi
rice
you
are
a
wizard
or
something)
and
tightly
pack
together
BUR
S
R
ER(for zero stick-age) to form 2 cylindrical
S
R
E
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
with
wet
hands
(big
word)
buns.
E
S
R
E
GEshape.
URofGthe pans and crisp both sides toUkeep
URGER
BinUtheRbun
SontoBone
B
RS BURG Take your RiceRBuns
S
R
S
R
E
R
E
and
slap
them
the
buns
G
E
G
R
G
R
U
R
B
U
B
S
B
S
S BU
R
ERS
GE
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
CRAFTING THE CHICKEN KATSURS BURG
URGE
BUa lidRGoverE to
RS BUR
S Bboth
S
R
E
R
E
G
E
G
R
G
R
U
R
U
B
U
B
Cook the Katsu
like
a
steak
by
searing
both
sides
on
high
heat
for
2-3
minutes
before
simmering
sides
on
medium
heat
for
another
3-4
minutes
with
S
B
S
R
S BU
RS
ER
GE in.
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
keep
the
juices
R
E
S
R
E
G
R
E
S BURG
BURGE
S BURG
R
ERS BUR
S
R
E
R
E
G
E
G
R
G
R
U
R
U
B
U
B
S
B
S
R
E THE EGGS
SB
R
ERS
GER
RGFRYING
E
OPTIONAL:
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
G cooked to evenly cook the whole
GE the
Crack 1 whole Egg into the center of
the
the whites
egg without
BUR pan and cover with a potBlidUwhen
S medium-heat
BURrunning
S BUareRhalfway
R
ERS BU
S
R
E
R
E
G
E
G
R
G
R
U
R
B
U
risk of burning the
bottom.
S
B
S
R
S
R
RS B
ER
GE
RGE
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
S BUR
ERS BU
S BURG
R
ERS BUR
ASSEMBLING THE BURGER
R
E
G
E
G
R
G
R
U
R
U
B
U
B
S
B
S
R
S
R
E
RS B
ER
GE
In thisB
order,
RorGhowever you want:
E
G
R
U
G
R
U
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
Chicken Katsu, optional:
U Mustard, Tomato, Optional Fried UEgg,RGRiceERBun.S BUR
S BURG
ERS BHoney
GERS BU Rice Bun, Lettuce,
R
G
E
R
G
U
R
B
U
B
S
B
S
R
S
R
E
R
ERS
GE
RGE
URG
G
R
U
B
R
U
B
U
S
B
S
B
PLATING
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
S BUR
S BUR
Plate, Garnish, Take a Sexy Photo,
AESTHETIC
ERTagS MeBU@DamianTheFatass for MAXIMUM
GERS B
R
ERGAINS.
Gand
E
G
R
G
R
U
R
U
B
U
B
S
B
S
R
S
R
E
R
E
G
ERS
GE
RG
UR
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
RS BUR 100 RS
ERS BU
GERS BU
RGERS B
E
G
R
G
R
U
R
U
B
U
B
S
B
S
R
S
R
E
R
E
G
E
S BURG
BURGE
S BURG
R
ERS BUR
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
RG
URGER
BURGE
URGERS
B
S
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
GERS
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
ERS
S BU
RS BU
ERS B
CHICKEN KATSU RICE BURGER
RS BU
ERS B
GERS
E
G
R
G
R
U
BURGERS
R
U
B
U
B
S
B
S
R
S
R
E
R
E
G
E
S BURG
BURGE
S BURG
R
ERS BUR
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
BURG
URGER
BURGE
URGERS
B
S
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
R
U
B
U
B
S
BURGE
SB
R
ERS
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
BURG
URGER
BURGER
S BURGE
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
R
U
B
U
B
S
B
BURG
RSC U T T I N G V E R. RS BURGERS
ER
S
E
G
R
G
R
E
R
U
G
U
B
R
B
U
S
S
B
R
R
E
S
E
BURG
URGER
BURGE
S BURG
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
R
U
B
U
B
S
B
S
S BURG
R
ERS
GER
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
S BUR
S BURG
BURGER
S BURGE
R
S
R
E
R
E
G
E
G
R
G
R
U
R
U
B
U
B
S
B
S
R
S BUR
RS
ER
GE
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
S BUR
S BURG
BURGE
S BURG
R
S
R
E
R
E
G
E
G
R
G
R
U
R
U
B
U
B
S
B
S
R
S BUR
R
ERS
GER 5min | Cook Time
RGE
E
G
Prep
Time
15min
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
S BU
S BUR
BURGE
S BURG
R
S
R
E
R
E
G
E
G
R
G
R
U
R
U
B
U
B
S
B
S
R
S
R
RS BUR
ER MACROS
GE
RGE
E
G
R
U
G
R
U
B
R
U
B
U
S
B
INGREDIENTS
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
RS BU
S BUR SAUCE: S BURGERS BURG
R
ERS BUR
E
G
G
R
R
U
U
B
B
HIGH
PROTEIN
BURGER
S
REQUIRED:
S
R
R
E
RS BU
ERCal: 480
GE
RG
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
RS BU
S BUR - 25g
Fat-Free Greek
Yogurt
S BURG
R
ERS BU
Sushi Rice
-BU
⅔Rcup
R
E
G
E
G
G
R
Protein:
62g
R
U
U
B
S
B
S
R
S
R
E
R
G
ERS BU
GE
RGE - 10g
URLean
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
Ketchup
G
R
95%
Ground
Beef
6oz
U
G
Carbs:
30g
RS B
S BUR
R
ERS BUR
GERS BU
E
G
R
G
R
U
R
U
B
U
B
S
B
S
R
S
R
E
R
E
G
ERS BU
GE Fat: 13g
RG - 5g
UR Cheese - 15g URGERS Mustard
G
R
U
B
R
U
B
Low-Fat
U
S
B
B
R
S
E
S
R
G
R
E
R
E
G
U
G
R
ERS B
RS BUR
ERS BU
GERS B
E
G
R
G
R
U
R
U
B
U
B
S
B
S
R
Onion
⅛
whole
S
R
E
R
E
G
E
GERS B
RG
URG
BUR
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
ERS
RS BUR
OPTIONAL:
ERS BU
Lettuce ERS BURGERS B
E
G
G
R
R
U
U
B
B
S
w/
Options
S
R
R
E
G
E
G
GERS B
RG
UR- 1 whole
BUR
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
Egg
R
U
B
Tomato
R
GERS
ERS BU
GERS BU
Cal:
635
RGERS B
G
R
U
R
U
B
U
B
S
B
S
R
S
R
E
R
E
G
E
G
R
UR - 2 strips
BU
URGProtein: 73g URGERS BURGERS
B
Bacon
S
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
R
U
B
U
B
GERS
ERS B
GERS B
RGERS
G
R
U
R
U
B
U
B
S
B
S
R
S
R
E
R
E
G
E
G
R
G
UR
BU
RGERS
UR Carbs: 30g
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
GERS
GERS B
RGERS B
URGERS
R
U
B
U
B
S
B
S
R
S
R
E
R
E
G
E
G
R
G
R
Fat:
25g
U
UR
BU
URGERS
SB
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
RGER
GERS B
RGERS
URGERS
R
U
B
U
B
S
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
UR
BU
URGERS
SB
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
RGER
GERS B
RGERS
URGERS
R
U
B
U
B
S
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
R
U
BINSTRUCTIONS BURGERS BU
URGER
SB
S
B
R
R
E
S
E
G
R
G
R
E
R
U
G
U
B
R
B
U
S
S
B
S
R
S
PREP
URGER
GERcooking
RGEofRyour
URGintoEtwo
Rbefore
Upalm
BBeef
U
B
S
B
S
R
S
R
E
R
E
G
E
G
R
G
Split 6oz
of
95%
Lean
Ground
even
balls
by
gently
shaping
them
with
the
hand.
Salt
&
Pepper
each
side
of
the
balls
them.
R
U
R
U
B
URGER
S
BU
SB
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
URGE
RGERS
URGERS
BURGER
U
B
Chop up the ⅛ of an
Onion
S
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
R
U
B
U
B
SB
BURGER
R
Chop
upS
the amount of Tomato you desire
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
Rip up the amount of Lettuce youU
RGER
URGE
URGER
B desire.
URGERS
B
S
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
R
U
B
U
B
S
BURGE
RSpans. Two on high heat. One on Rmedium-high
SB
R
Ethree
S
R
E
G
R
E
G
R
E
G
R
U
G
R
Heat
heat.
U
B
R
U
B
U
S
B
S
B
R
S
E
RGE(you already know we ain’t wasting
BURG
UonRoil.)GER
BUpans.
URGERS
Slap some non-stick-spray
on
both
no R
calories
B
S
B
S
R
S
E
R
E
G
E
G
R
G
R
U
R
U
B
U
B
S
BURGE
SB
R
ERSTHE HIGH-PROTEIN BURGER SAUCE
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
CREATING
R
BURG
URGER
BURGE
S BURGE
B
R
S
E
R
E
Mix thoroughlyB
into
aG
bowl
until the texture and consistency are even:BURGERS
R
G
U
R
U
S
B
R Greek Yogurt, 10g of your favorite
S BURG
E5gRSof your favorite Mustard ERS BURGERS
GofEFat-Free
R
G
R
E
R
U
25g
Ketchup,
G
U
B
R
B
U
S
S
B
R
R
E
S
E
G
BUR
URGER
BURG
S BURG
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
R
U
B
U
B
S
B
CRAFTING
THE
RICE
BUNS
R
S the rice together with wet handsS(forBURGERS BURG
R
ERSrice unless you are a wizard or something)
G⅔Ecup
E
G
R
G
R
U
R
U
B
U
B
S
B
S
R
S
R
E
Take
of
cooked
Sushi
Rice
(basically
only
works
with
sushi
and
tightly
pack
R
E
G
G buns.
GER
RGE
URword)
BUR
R
U
B
U
B
S
B
S
R
S
R
E
R
E
G
zero stick-age) to
form
2
cylindrical
(big
E
G
R
G
R
U
UR
BU
URG
SB
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
Take
your
Rice Buns and slap them onto one of the pans
and
crisp
both sides to keep the buns in the bun shape.
R
U
G
R
U
B
R
U
B
U
S
B
GERS B
RGERS
URGERS
R
U
B
U
S BURGER COOKING THESSMASH
B
S
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
R
BU
BU
RSspatula
RS BUR
ERScreating
GEyour
RGER B PATTIES & ONIONS
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
Slap the Salted/Peppered side of the patties
onto
the
pan
using
to
squish
them
down
into
smash
patties;
thus,
a
crispier,
more
delicious
taste.
R
E
S
R
E
G
R
E
G
R
E
R
BUresults.
S BU
S best
S BURG
S BURG
R
EforRthe
Treat the patties likeU
steaks
R
E
G
E
G
R
G
R
R
U
B
U
B
S
B
S
R
S
R
E
RS BUR
ER
GE crust.
RoneGside on high heat for about 1:00-1:30min
E
Sear
to form
aR
golden
G
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R the patty is cooked beautifully.RGERS BUR
Continue to fry both sides for 2-3min
S BU
RS BtotoUensure
S BURG
ECheese
R
G
E
R
G
U
R
U
U
B
Flip, and add
15g
ofBLow-Fat
the cooked sides of eachE
patty
before
cooking the raw sides.
S
B
S
BUR
R
S
R
E
S
R
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
Steak
is
cooked
to
medium-rare
when
the
insides
are
slightly
red.
R
S
RGERare all browned.
URGERS
BURGER
S BtheUinsides
B
RS BURGE Steak is cookedRSto medium-well
S
R
S
R
E
when
R
E
G
E
G
R
G
R
U
R
U
B
U
B
RS
E
ERS BU
GERS B
RGofEthe
UtheRGpatties
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
Once
are
halfway
cooked,
add
the
onions
to
the
sides
pan
and
saute
them
in
the
burger
juice.
RS B
S BUR
ERStheyBUare fully cooked.
R
ERS BUR
Gwhen
E
G
R
G
R
U
R
U
B
Remove alongside
the
patties
U
B
S
B
S
BU
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
URGER
BURGER
S BURGE
B
S
ERS BURG OPTIONAL: FRYING
THE EGGS
&R
BACON
S
R
E
R
E
G
E
G
R
G
R
U
R
U
B
U
B
S
B
R into the center of the medium-heatRSpanBandURcover
RSa pot lid when the whites are halfway
RS cook the whole egg without running
GEEgg
Crack
cooked
GEwith
Rburning
GERS B
RtoGEevenly
BriskU1 whole
R
U
U
S
B
B
R
S
E
S
R
E
G
R
E
G
R
E
G
R
the
of
the
bottom.
U
G
R
U
B
B pan while the egg is cooking to save
BU smokey bacon flavor to the egg.BURGERS BUR
ERS
ERSof the
ERaddS some
Gedges
G
R
R
U
U
Crisp 2 strips of R
Bacon
on
the
time
and
B
B
S
S
R
E
E
G
G
GERS B
RGERS
UR
BUR
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
U
ASSEMBLING THE BURGER RGERS B
ERS
RS B Burger Sauce, Patty, Onions,
RS BSauce,
EBurger
GEHigh-Protein
G
R
U
R
U
B
U
B
S
B
S
R
S
R
E
SB
R
E
Rice Bun,
optional
Fried
Egg,
High-Protein
Burger
Sauce,
Tomato,
optional
Bacon,
Patty,
High-Protein
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
S BURG
BURGE
S BURG
R
S
R
E
GERS BUR Lettuce, Rice Bun
R
E
G
E
G
R
G
R
U
R
U
B
U
B
S
B
S
R
URGER
BURGE
RGERS
URGERS
B
PLATING
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
B
S Me @DamianTheFatass for MAXIMUM
Plate, Garnish, Take a Sexy Photo,
AESTHETIC
ERTag
GERS
GERS B
RGERSGAINS.
URGand
R
U
B
U
B
S
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
UR
BU
URGERS
SB
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
101 ERS
RGER
GERS B
RGERS
URGERS
R
U
B
U
B
S
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
R
U
BU
URG
SB
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
RGER
GERS B
RGERS
URGERS
R
U
B
U
B
S
B
S
R
S
R
E
R
E
G
E
G
R
ERS
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
S BU
BUR
RS B
S BUR
BACON CHEESE RICE BURGER
RS BU
ERS B
GERS
E
G
R
G
R
U
BURGERS
R
U
B
U
B
S
B
S
R
S
R
E
R
E
G
E
S BURG
BURGE
S BURG
R
ERS BUR
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
BURG
URGER
BURGE
URGERS
B
S
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
R
U
B
U
B
S
BURGE
SB
R
ERS
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
BURG
URGER
BURGER
S BURGE
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
R
U
B
U
B
S
B
BURG
RSB U L K I N G V E R. RS BURGERS
ER
S
E
G
R
G
R
E
R
U
G
U
B
R
B
U
S
S
B
R
R
E
S
E
BURG
URGER
BURGE
S BURG
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
R
U
B
U
B
S
B
S
S BURG
R
ERS
GER
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
S BUR
S BURG
BURGER
S BURGE
R
S
R
E
R
E
G
E
G
R
G
R
U
R
U
B
U
B
S
B
S
R
S BUR
RS
ER
GE
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
S BUR
S BURG
BURGE
S BURG
R
S
R
E
R
E
G
E
G
R
G
R
U
R
U
B
U
B
S
B
S
R
S BUR
R
ERS
GER 5min | Cook Time
RGE
E
G
Prep
Time
15min
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
S BU
S BUR
BURGE
S BURG
R
S
R
E
R
E
G
E
G
R
G
R
U
R
U
B
U
B
S
B
S
R
S
R
RS BUR
ER MACROS
GE
RGE
E
G
R
U
G
R
U
B
R
U
B
U
S
B
INGREDIENTS
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
RS BU
S BUR SAUCE: S BURGERS BURG
R
ERS BUR
E
G
G
R
R
U
U
B
B
HIGH
PROTEIN
BURGER
S
REQUIRED:
S
R
R
E
RS BU
ERCal: 1000
GE
RG
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
RS BU
S BUR - 70g
Fat-Free Greek
Yogurt
S BURG
R
ERS BU
Sushi Rice
-BU
1.5
cups
R
E
G
E
G
R
G
R
Protein:
87g
R
U
U
B
S
B
S
R
S
R
E
R
G
ERS BU
GE
RGE - 40g
URLean
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
Ketchup
G
R
90%
Ground
Beef
10oz
U
G
Carbs:
73g
RS B
S BUR
R
ERS BUR
GERS BU
E
G
R
G
R
U
R
U
B
U
B
S
B
S
R
S
R
E
R
E
G
ERS BU
GE Fat: 40g
RG - 10g
UR Cheese - 60g URGERS Mustard
G
R
U
B
R
U
B
Low-Fat
U
S
B
B
R
S
E
S
R
G
R
E
R
E
G
U
G
R
ERS B
RS BUR
ERS BU
GERS B
E
G
R
G
R
U
R
U
B
U
B
S
B
S
R
Onion
¼
whole
S
R
E
R
E
G
E
GERS B
RG
URG
BUR
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
ERS
RS BUR
OPTIONAL:
ERS BU
Lettuce ERS BURGERS B
E
G
G
R
R
U
U
B
B
S
w/
Options
S
R
R
E
G
E
G
GERS B
RG
UR- 1 whole
BUR
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
Egg
R
U
B
Tomato
R
GERS
ERS BU
GERS BU
Cal:
1240
RGERS B
G
R
U
R
U
B
U
B
S
B
S
R
S
R
E
R
E
G
E
G
R
UR - 4 strips
BU
URGProtein: 104g URGERS BURGERS
B
Bacon
S
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
R
U
B
U
B
GERS
ERS B
GERS B
RGERS
G
R
U
R
U
B
U
B
S
B
S
R
S
R
E
R
E
G
E
G
R
G
UR
BU
RGERS
UR Carbs: 73g
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
GERS
GERS B
RGERS B
URGERS
R
U
B
U
B
S
B
S
R
S
R
E
R
E
G
E
G
R
G
R
Fat:
59g
U
UR
BU
URGERS
SB
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
RGER
GERS B
RGERS
URGERS
R
U
B
U
B
S
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
UR
BU
URGERS
SB
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
RGER
GERS B
RGERS
URGERS
R
U
B
U
B
S
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
R
U
BINSTRUCTIONS BURGERS BU
URGER
SB
S
B
R
R
E
S
E
G
R
G
R
E
R
U
G
U
B
R
B
U
S
S
B
S
S
ER
PREP
GEofRyour
RGinto
URGER
GERcooking
Rbefore
URpalm
BUBeef
U
B
S
B
S
R
S
R
E
R
E
G
E
G
R
G
Split 10oz
of
90%
Lean
Ground
two
even
balls
by
gently
shaping
them
with
the
hand.
Salt
&
Pepper
each
side
of
the
balls
them.
R
U
R
U
B
URGER
S
BU
SB
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
URGE
RGERS
URGERS
BURGER
U
B
Chop up the ¼ of an
Onion
S
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
R
U
B
U
B
SB
BURGER
R
Chop
upS
the amount of Tomato you desire
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
Rip up the amount of Lettuce youU
RGER
URGE
URGER
B desire.
URGERS
B
S
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
R
U
B
U
B
S
BURGE
RSpans. Two on high heat. One on Rmedium-high
SB
R
Ethree
S
R
E
G
R
E
G
R
E
G
R
U
G
R
Heat
heat.
U
B
R
U
B
U
S
B
S
B
R
S
E
RGE(you already know we ain’t wasting
BURG
UonRoil.)GER
BUpans.
URGERS
Slap some non-stick-spray
on
both
no R
calories
B
S
B
S
R
S
E
R
E
G
E
G
R
G
R
U
R
U
B
U
B
S
BURGE
SB
R
ERSTHE HIGH-PROTEIN BURGER SAUCE
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
CREATING
R
BURG
URGER
BURGE
S BURGE
B
R
S
E
R
E
Mix thoroughlyB
into
aG
bowl
until the texture and consistency are even:BURGERS
R
G
U
R
U
S
B
R Yogurt, 40g of your favoriteRKetchup,
S
RS favorite Mustard
S BURG
R
Eyour
GofEFat-Free
R
E
G
R
E
G
R
U
70g
10g
of
G
R
U
B
R
U
B
U
S
B
S
B
R
S
E
S
R
E
G
BUR
URGER
BURGE
S BURG
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
R
U
B
U
B
S
B
CRAFTING
THE
RICE
BUNS
R
Spack the rice together with wet hands
RSrice unless you are a wizard or something)
S BURG
R
Esushi
G1.5Ecups
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
Take
of
cooked
Sushi
Rice
(basically
only
works
with
and
tightly
(for
S
R
E
G
R
G buns.
URword)
BUR
S B(big
BURGE
S BURGE
R
S
R
E
R
E
G
zero stick-age) to
form
2 cylindrical
E
G
R
G
R
U
R
U
B
U
B
URG
S
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
Take
your
Rice Buns and slap them onto one of the pans
and
crisp
both sides to keep the buns in the bun shape.
R
U
G
R
U
B
R
U
B
U
S
B
GERS B
RGERS
URGERS
R
U
B
U
S BURGER COOKING THESSMASH
B
S
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
R
BU
BU
RSspatula
RS BUR
ERScreating
GEyour
RGER B PATTIES & ONIONS
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
Slap the Salted/Peppered side of the patties
onto
the
pan
using
to
squish
them
down
into
smash
patties;
thus,
a
crispier,
more
delicious
taste.
R
E
S
R
E
G
R
E
G
R
E
R
BUresults.
S BU
S best
S BURG
S BURG
R
EforRthe
Treat the patties likeU
steaks
R
E
G
E
G
R
G
R
R
U
B
U
B
S
B
S
R
S
R
E
RS BUR
ER
GE crust.
RoneGside on high heat for about 1:00-1:30min
E
Sear
to form
aR
golden
G
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R the patty is cooked beautifully.RGERS BUR
Continue to fry both sides for 2-3min
S BU
RS BtotoUensure
S BURG
ECheese
R
G
E
R
G
U
R
U
B
U
B
Flip, and add
60g
of
Low-Fat
the cooked sides of eachEpatty
before
cooking the raw sides.
S
B
S
BUR
R
S
R
E
S
R
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
Steak
is
cooked
to
medium-rare
when
the
insides
are
slightly
red.
R
S
RGERare all browned.
URGERS
BURGER
S BtheUinsides
B
RS BURGE Steak is cookedRSto medium-well
S
R
S
R
E
when
R
E
G
E
G
R
G
R
U
R
U
B
U
B
RS
E
ERS BU
GERS B
RGofEthe
UtheRGpatties
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
Once
are
halfway
cooked,
add
the
onions
to
the
sides
pan
and
saute
them
in
the
burger
juice.
RS B
S BUR
ERStheyBUare fully cooked.
R
ERS BUR
Gwhen
E
G
R
G
R
U
R
U
B
Remove alongside
the
patties
U
B
S
B
S
BU
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
URGER
BURGER
S BURGE
B
S
ERS BURG OPTIONAL: FRYING
THE EGGS
&R
BACON
S
R
E
R
E
G
E
G
R
G
R
U
R
U
B
U
B
S
B
R into the center of the medium-heatRSpanBandURcover
RSa pot lid when the whites are halfway
RS cook the whole egg without running
GEEgg
Crack
cooked
GEwith
Rburning
GERS B
RtoGEevenly
BriskU1 whole
R
U
U
S
B
B
R
S
E
S
R
E
G
R
E
G
R
E
G
R
the
of
the
bottom.
U
G
R
U
B
B pan while the egg is cooking to save
BU smokey bacon flavor to the egg.BURGERS BUR
ERS
ERSof the
ERaddS some
Gedges
G
R
R
U
U
Crisp 4 strips of R
Bacon
on
the
time
and
B
B
S
S
R
E
E
G
G
GERS B
RGERS
UR
BUR
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
U
ASSEMBLING THE BURGER RGERS B
ERS
RS B Burger Sauce, Patty, Onions,
RS BSauce,
EBurger
GEHigh-Protein
G
R
U
R
U
B
U
B
S
B
S
R
S
R
E
SB
R
E
Rice Bun,
optional
Fried
Egg,
High-Protein
Burger
Sauce,
Tomato,
optional
Bacon,
Patty,
High-Protein
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
S BURG
BURGE
S BURG
R
S
R
E
GERS BUR Lettuce, Rice Bun
R
E
G
E
G
R
G
R
U
R
U
B
U
B
S
B
S
R
URGER
BURGE
RGERS
URGERS
B
PLATING
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
B
S Me @DamianTheFatass for MAXIMUM
Plate, Garnish, Take a Sexy Photo,
AESTHETIC
ERTag
GERS
GERS B
RGERSGAINS.
URGand
R
U
B
U
B
S
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
UR
BU
URGERS
SB
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
102 ERS
RGER
GERS B
RGERS
URGERS
R
U
B
U
B
S
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
R
U
BU
URG
SB
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
RGER
GERS B
RGERS
URGERS
R
U
B
U
B
S
B
S
R
S
R
E
R
E
G
E
G
R
ERS
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
S BU
BUR
RS B
S BUR
BACON CHEESE RICE BURGER
RS BU
ERS B
GERS
E
G
R
G
R
U
BURGERS
R
U
B
U
B
S
B
S
R
S
R
E
R
E
G
E
S BURG
BURGE
S BURG
R
ERS BUR
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
BURG
URGER
BURGE
URGERS
B
S
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
R
U
B
U
B
S
BURGE
SB
R
ERS
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
BURG
URGER
BURGER
S BURGE
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
R
U
B
U
B
S
B
BURG
RSC U T T I N G V E R. RS BURGERS
ER
S
E
G
R
G
R
E
R
U
G
U
B
R
B
U
S
S
B
R
R
E
S
E
BURG
URGER
BURGE
S BURG
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
R
U
B
U
B
S
B
S
S BURG
R
ERS
GER
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
S BUR
S BURG
BURGER
S BURGE
R
S
R
E
R
E
G
E
G
R
G
R
U
R
U
B
U
B
S
B
S
R
S BUR
RS
ER
GE
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
S BUR
S BURG
BURGE
S BURG
R
S
R
E
R
E
G
E
G
R
G
R
U
R
U
B
U
B
S
B
S
R
S BUR
ER 3min | Cook Time
R
ERS
GTime
RGE
E
G
Prep
5min
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
S BU
S BUR
BURGE
S BURG
R
S
R
E
R
E
G
E
G
R
G
R
U
R
U
B
U
B
S
B
S
R
S
R
RS BUR
ER MACROS
GE
RGE
E
G
R
U
G
R
U
B
R
U
B
U
S
B
INGREDIENTS
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
RS BU
S BUR
S BURG
R
ERS BUR
R
E
G
E
G
R
G
R
U
R
U
B
U
B
S
B
REQUIRED:
S
R
S
R
E
Cal:
460
RS BU
ER
GE
RG
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
RS BU
S BUR
S BURG
R
ERS BU
Sushi Rice
-BU
⅔Rcup
R
E
G
E
G
G
R
Protein:
45g
R
U
U
B
S
B
S
R
S
R
E
R
ERS BU
GE
RGE
URGSteak - 6oz
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
Flank
U
G
Carbs:
36g
RS B
S BUR
R
ERS BUR
GERS BU
E
G
R
G
R
U
R
U
B
U
B
S
B
S
R
S
R
E
R
E
G
ERS BU
GE Fat: 14g
UR Sauce - ⅓ cupURGERS BURG
G
R
B
R
U
Teriyaki
U
S
B
B
R
S
E
S
R
G
R
E
R
E
G
U
G
R
ERS B
RS BUR
ERS BU
GERS B
E
G
R
G
R
U
R
U
B
U
B
S
B
S
R
Lettuce
S
R
E
R
E
G
E
GERS B
RG
URG
BUR
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
ERS
RS BUR
ERS BU
Tomato ERS BURGERS B
E
G
G
R
R
U
U
B
B
S
w/
Options
S
R
R
E
G
E
G
GERS B
RG
UR
BUR
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
GERS
ERS BU
GERS BU
Cal:
610
RGERS B
G
R
U
R
U
B
U
B
S
B
S
R
S
R
E
R
E
G
E
G
R
UR
BU
URGProtein: 51g URGERS BURGERS
B
S
B
OPTIONAL:
S
R
S
R
E
R
E
G
E
G
R
G
R
U
R
U
B
U
B
GERS
ERS B
GERS B
RGERS
G
R
U
R
U
B
U
B
S
B
S
R
S
R
E
R
Egg
1
whole
E
G
E
G
R
G
UR
BU
RGERS
UR Carbs: 36g
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
GERS
GERS (KewpieMayo)G-ER10g
GERS B
Japanese
Sweet
RGERS B
URMayo
R
U
B
U
B
S
B
S
R
S
E
R
G
E
R
G
R
Fat:
29g
U
UR
BU
URGERS
SB
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
RGER
GERS B
RGERS
URGERS
R
U
B
U
B
S
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
UR
BU
URGERS
SB
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
RGER
GERS B
RGERS
URGERS
R
U
B
U
B
S
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
R
U
BINSTRUCTIONS BURGERS BU
URGER
SB
S
B
R
R
E
S
E
G
R
G
R
E
R
U
G
U
B
R
B
U
S
S
B
URGER
PREP
RGERS
URGERS
BURGER
U
B
S
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
R
U
B
Sup 6oz of Flank Steak intoSvery
BUTeriyaki Sauce.
S Band marinade with ⅓ cupS ofBUyour
BURGER
R
S
R
E
S
R
E
G
R
Slice
thin
strips
favorite
E
G
R
E
G
R
U
G
R
U
B
R
B
U
S
B
R
URGE
RGERS
URGER
BURGER
U
B
S
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
R
U
B
U
Sthe amount of Tomato youSdesire.
B
SB
BURGER
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
Chop
B
R
U
B
U
S
B
B
R
S
GERdesire.
URGE
URGERS
BURGER
S BURyou
B
S
R
S
R
E
R
E
G
Rip theSamount
of
Lettuce
E
G
R
G
R
U
R
U
B
U
B
S
BURGE
SB
R
ER
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
RGE
BURG
URGER
BUhigh
URGERS
B
S
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
R
Heat
three
pans.
Two
on
heat.
One
on
medium-high
heat.
U
B
U
B
S
BURGE
SB
R
ERS
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
Slap some non-stick-spray
know weBain’t
no calories on oil.)
BURG
URGwasting
URGER
S BURonGEboth pans. (you already
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
R
U
B
U
B
S
B
S
S BURG
R
ERS
GER
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
CRAFTING THE RICE
BUR
BURG
URGER
BURGE
SBUNS
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
R
U
B
U
B
S
B
S or something) and tightly
S BURG
R
ERSworks with sushi rice unless
GE⅔Rcup of cooked Sushi Rice
Take
(basically
only
you
are
a
wizard
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
GE
RG hands (for zero stick-age)
BUR
BUwet
Swith
pack the rice U
together
toRform
(big word) buns. GERS BURGE
S BU2 Rcylindrical
R
E
E
G
G
R
R
U
B
URin the bun shape.
B
URG
S
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
Take
your
Rice
Buns
and
slap
them
onto
one
of
the
pans
and
crisp
both
sides
to
keep
the
buns
U
B
R
U
B
U
S
B
GERS B
RGERS
URGERS
R
U
B
U
S BURGER
B
S
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
R
B
RS BUR
ERS BU
GERS BU
RGERSTHE
E
G
R
U
G
R
U
B
R
U
B
U
S
B
COOKING
TERIYAKI
BEEF
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
R
BUand
S BU
S BURG
RSpan
S BURG
R
Ethe
R
E
G
E
G
R
G
R
U
Slap the
Steak
onto
sear all sides onRhigh
heat.
R
U
B
U
B
S
B
S
R
S
E
E cooked properly.
RS BUR
ER
Gare
RG
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
Continuously
flip
the
Steak
until
all
the
insides
R
E
G
R
E
G
S BU
S BUR
S BURG
R
ERS BUR when the insides
R
E
G
E
G
R
G
R
U
R
U
B
U
B
S
B
Steak
is
cooked
to
medium-rare
are
slightly
red.
S
BUR
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
ER the insides are all browned.
to medium-well
URGER
BURGwhen
URGERS
B
S
B
RS BURGE Steak is cooked
S
R
S
R
E
R
E
G
E
G
R
G
R
U
R
U
B
U
B
ERS BU
GERS B
RGERS
URGERS
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
BU
OPTIONAL: FRYING
RS B
S BUR
ERSEGGS
R
ERS BUR
GTHE
E
G
R
G
R
U
R
U
B
U
B
S
B
S
BU
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
Crack
1 whole Egg into the center ofEthe
medium-heat
pan and cover with a pot
lid
when
the
whites
are
halfway
cooked
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
URG running the risk of burning
URGER
URGER
Bbottom.
S Bwithout
B
S
R
ERS BURG to evenly Ecook
S
R
E
R
the
whole
egg
the
E
G
E
G
R
G
R
U
R
U
B
U
B
S
B
GERS B
RGERS
URGERS
BURG R
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
ERS
RS BUR
ERS BU
GERS B
E
G
R
G
R
U
ASSEMBLING
THE
BURGER
R
U
B
U
B
S
B
S
R
S
R
E
R
E
G
E
G
GERS B
RG
UR
BURorder, or however you want:
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
In
this
R
E
G
R
E
G
R
U
G
R
U
B
R
U
BU Bun
RS BEgg, Tomato, Optional:R10g
ERS
ERS Rice
GERS BKewpie Mayo, Teriyaki
RGEFried
G
R
U
R
U
B
U
B
S
B
First Rice
Bun,
Optional:
of
Japanese
Beef,
Lettuce,
S
R
S
E
SB
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
BURGE
S BURG
S
R
GERS BUR PLATING GERS BURGERS BURG
R
E
E
G
G
R
R
U
U
B
B
S
URGER
BUR
RGERS
URGERS
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
Plate, Garnish, Take aRSexy
S and Tag Me @DamianTheFatass
S BMAXIMUM AESTHETIC GAINS.
GERS
GERS B
RGERfor
U GERPhoto,
R
U
B
U
B
S
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
UR
BU
URGERS
SB
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
103 ERS
RGER
GERS B
RGERS
URGERS
R
U
B
U
B
S
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
R
U
BU
URG
SB
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
RGER
GERS B
RGERS
URGERS
R
U
B
U
B
S
B
S
R
S
R
E
R
E
G
E
G
R
ERS
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
S BU
BUR
RS B
S BUR
TERIYAKI BEEF RICE BURGER
RS BU
ERS B
GERS
E
G
R
G
R
U
BURGERS
R
U
B
U
B
S
B
S
R
S
R
E
R
E
G
E
S BURG
BURGE
S BURG
R
ERS BUR
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
BURG
URGER
BURGE
URGERS
B
S
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
R
U
B
U
B
S
BURGE
SB
R
ERS
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
BURG
URGER
BURGER
S BURGE
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
R
U
B
U
B
S
B
BURG
RSB U L K I N G V E R. RS BURGERS
ER
S
E
G
R
G
R
E
R
U
G
U
B
R
B
U
S
S
B
R
R
E
S
E
BURG
URGER
BURGE
S BURG
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
R
U
B
U
B
S
B
S
S BURG
R
ERS
GER
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
S BUR
S BURG
BURGER
S BURGE
R
S
R
E
R
E
G
E
G
R
G
R
U
R
U
B
U
B
S
B
S
R
S BUR
RS
ER
GE
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
S BUR
S BURG
BURGE
S BURG
R
S
R
E
R
E
G
E
G
R
G
R
U
R
U
B
U
B
S
B
S
R
S BUR
ER 3min | Cook Time
R
ERS
GTime
RGE
E
G
Prep
5min
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
S BU
S BUR
BURGE
S BURG
R
S
R
E
R
E
G
E
G
R
G
R
U
R
U
B
U
B
S
B
S
R
S
R
RS BUR
ER MACROS
GE
RGE
E
G
R
U
G
R
U
B
R
U
B
U
S
B
INGREDIENTS
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
RS BU
S BUR
S BURG
R
ERS BUR
R
E
G
E
G
R
G
R
U
R
U
B
U
B
S
B
REQUIRED:
S
R
S
R
E
Cal:
865
RS BU
ER
GE
RG
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
RS BU
S BUR
S BURG
R
ERS BU
Sushi Rice
-BU
1.5
cup
R
E
G
E
G
R
G
R
Protein:
77g
R
U
U
B
S
B
S
R
S
R
E
R
ERS BU
GE
RGE
URGSteak - 10oz
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
Flank
U
G
Carbs:
78g
RS B
S BUR
R
ERS BUR
GERS BU
E
G
R
G
R
U
R
U
B
U
B
S
B
S
R
S
R
E
R
E
G
ERS BU
GE Fat: 22g
UR Sauce - ⅔ cupURGERS BURG
G
R
B
R
U
Teriyaki
U
S
B
B
R
S
E
S
R
G
R
E
R
E
G
U
G
R
ERS B
RS BUR
ERS BU
GERS B
E
G
R
G
R
U
R
U
B
U
B
S
B
S
R
Lettuce
S
R
E
R
E
G
E
GERS B
RG
URG
BUR
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
ERS
RS BUR
ERS BU
Tomato ERS BURGERS B
E
G
G
R
R
U
U
B
B
S
w/
Options
S
R
R
E
G
E
G
GERS B
RG
UR
BUR
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
GERS
ERS BU
GERS BU
Cal:
1135
RGERS B
G
R
U
R
U
B
U
B
S
B
S
R
S
R
E
R
E
G
E
G
R
UR
BU
URGProtein: 84g URGERS BURGERS
B
S
B
OPTIONAL:
S
R
S
R
E
R
E
G
E
G
R
G
R
U
R
U
B
U
B
GERS
ERS B
GERS B
RGERS
G
R
U
R
U
B
U
B
S
B
S
R
S
R
E
R
Egg
1
whole
E
G
E
G
R
G
UR
BU
RGERS
UR Carbs: 78g
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
GERS
GERS (KewpieMayo)G-ER20g
GERS B
Japanese
Sweet
RGERS B
URMayo
R
U
B
U
B
S
B
S
R
S
E
R
G
E
R
G
R
Fat:
50g
U
UR
BU
URGERS
SB
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
RGER
GERS B
RGERS
URGERS
R
U
B
U
B
S
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
UR
BU
URGERS
SB
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
RGER
GERS B
RGERS
URGERS
R
U
B
U
B
S
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
R
U
BINSTRUCTIONS BURGERS BU
URGER
SB
S
B
R
R
E
S
E
G
R
G
R
E
R
U
G
U
B
R
B
U
S
S
B
URGER
PREP
RGERS
URGERS
BURGER
U
B
S
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
R
U
B
URGER
Sup 10oz of Flank Steak intoSvery
BU Teriyaki Sauce.
S Band marinade with ⅔ cup
B
R
S
R
E
S
R
E
G
R
Slice
thin
strips
ofUyour
favorite
E
G
R
E
G
R
U
G
R
U
B
R
B
U
S
B
B
R
URGE
RGERS
URGERS
BURGER
U
B
S
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
R
U
B
U
Sthe amount of Tomato youSdesire.
B
SB
BURGER
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
Chop
B
R
U
B
U
S
B
B
R
S
GERdesire.
URGE
URGERS
BURGER
S BURyou
B
S
R
S
R
E
R
E
G
Rip theSamount
of
Lettuce
E
G
R
G
R
U
R
U
B
U
B
S
BURGE
SB
R
ER
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
RGE
BURG
URGER
BUhigh
URGERS
B
S
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
R
Heat
three
pans.
Two
on
heat.
One
on
medium-high
heat.
U
B
U
B
S
BURGE
SB
R
ERS
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
Slap some non-stick-spray
know weBain’t
no calories on oil.)
BURG
URGwasting
URGER
S BURonGEboth pans. (you already
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
R
U
B
U
B
S
B
S
S BURG
R
ERS
GER
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
CRAFTING THE RICE
BUR
BURG
URGER
BURGE
SBUNS
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
R
U
B
U
B
S
B
S works with sushi rice unless
R cups of cooked Sushi Rice
Sa wizard or something) andS BURGERS BURG
R
ERonly
GE1.5
Take
(basically
you
are
E
G
R
G
R
U
R
U
B
U
B
S
B
S
R
S
R
E
R
E
G
G wet hands (for zero stick-age)
GE 2 cylindrical (big word) Gbuns.
GER
Rform
URwith
BUR
R
U
B
U
B
S
B
tightly pack the
rice
together
to
S
R
S
R
E
R
E
G
E
G
R
R
U
U and crisp both sides toUkeep
B Buns and slap them onto
URin the bun shape.
Bpans
URG
SRice
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
Take
your
one
of
the
the
buns
U
B
R
B
U
S
B
GERS B
RGERS
URGERS
R
U
B
U
S BURGER
B
S
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
R
B
RS BUR
ERS BU
GERS BU
RGERSTHE
E
G
R
U
G
R
U
B
R
U
B
U
S
B
COOKING
TERIYAKI
BEEF
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
R
BUand
S BU
S BURG
RSpan
S BURG
R
Ethe
R
E
G
E
G
R
G
R
U
Slap the
Steak
onto
sear all sides onRhigh
heat.
R
U
B
U
B
S
B
S
R
S
E
E cooked properly.
RS BUR
ER
Gare
RG
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
Continuously
flip
the
Steak
until
all
the
insides
R
E
G
R
E
G
S BU
S BUR
S BURG
R
ERS BUR when the insides
R
E
G
E
G
R
G
R
U
R
U
B
U
B
S
B
Steak
is
cooked
to
medium-rare
are
slightly
red.
S
BUR
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
ER the insides are all browned.
to medium-well
URGER
BURGwhen
URGERS
B
S
B
RS BURGE Steak is cooked
S
R
S
R
E
R
E
G
E
G
R
G
R
U
R
U
B
U
B
ERS BU
GERS B
RGERS
URGERS
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
BU
OPTIONAL: FRYING
RS B
S BUR
ERSEGGS
R
ERS BUR
GTHE
E
G
R
G
R
U
R
U
B
U
B
S
B
S
BU
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
Crack
1 whole Egg into the center ofEthe
medium-heat
pan and cover with a pot
lid
when
the
whites
are
halfway
cooked
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
URG running the risk of burning
URGER
URGER
Bbottom.
S Bwithout
B
S
R
ERS BURG to evenly Ecook
S
R
E
R
the
whole
egg
the
E
G
E
G
R
G
R
U
R
U
B
U
B
S
B
GERS B
RGERS
URGERS
BURG R
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
ERS
RS BUR
ERS BU
GERS B
E
G
R
G
R
U
ASSEMBLING
THE
BURGER
R
U
B
U
B
S
B
S
R
S
R
E
R
E
G
E
G
GERS B
RG
UR
BURorder, or however you want:
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
In
this
R
E
G
R
E
G
R
U
G
R
U
B
R
U
BU Bun
RS BEgg, Tomato, Optional:R20g
ERS
ERS Rice
GERS BKewpie Mayo, Teriyaki
RGEFried
G
R
U
R
U
B
U
B
S
B
First Rice
Bun,
Optional:
of
Japanese
Beef,
Lettuce,
S
R
S
E
SB
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
BURGE
S BURG
S
R
GERS BUR PLATING GERS BURGERS BURG
R
E
E
G
G
R
R
U
U
B
B
S
URGER
BUR
RGERS
URGERS
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
Plate, Garnish, Take aRSexy
S and Tag Me @DamianTheFatass
S BMAXIMUM AESTHETIC GAINS.
GERS
GERS B
RGERfor
U GERPhoto,
R
U
B
U
B
S
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
UR
BU
URGERS
SB
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
104 ERS
RGER
GERS B
RGERS
URGERS
R
U
B
U
B
S
B
S
R
S
R
E
R
E
G
E
G
R
G
R
U
R
U
BU
URG
SB
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
R
U
B
R
U
B
U
S
B
RGER
GERS B
RGERS
URGERS
R
U
B
U
B
S
B
S
R
S
R
E
R
E
G
E
G
R
ERS
G
R
U
G
R
U
B
R
U
B
U
S
B
S
B
R
S
R
E
S
R
E
G
R
E
G
R
E
G
R
U
G
S BU
BUR
RS B
S BUR
TERIYAKI BEEF RICE BURGER
CLICK HERE TO WATCH
E RICE
E RICE
E RICE
E RICE
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
RICE
RIC
RIC
RIC
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E RICE
E RICE
E RICE
C
C
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
RIC
RI
RIC
RIC
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E RICE
E RICE
CE RICE
C
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
RIC
R
RUI T T I N G V E R.
RI
E
E
E
E
C
C
C
I
C
I
I
I
R
R
C
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
ICE RIC
ICE RICE
ICE RICE
ICE RICE
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E RI
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
ICE RIC
ICE RIC
ICE RIC
ICE RICE
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
E RI
ER
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
ICE RIC
ICE RIC
ICE RIC
R
R
R
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
ER
E
E3min | Cook Time 10min
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
Prep
Time
I
I
R
R
R
R
E
E
E
E
C
C
RICE RI
RICE RI
RICE RIC
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
CE R
CMACROS
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
INGREDIENTS
E
E
E
C
C
C
I
C
I
RICE R
RICE R
RICE RI
RICE RI
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
REQUIRED:
MAMA'S
CE 495
RICE
E RICal:
E MARINADE:
E RICE
CE RICE
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
RI Zero Calorie Brown
RI
ICE R
ICE RI
Mama’s EChicken
R70g
RSugar
RIC-E10oz
E
E
E
Protein:
C
C
C
I
I
I
R
R
R
E
E
C
C
ICE
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
Carbs:
32g
E RICE
E RICE R
E RICE ROnion
E RICE R Rice - 1 cup
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
IC
IC
IVeggies
RICE
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
Green
2
cups
Garlic
Powder
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
Fat:
8g
R
E RICE
E RICE
E RICE Italian Seasoning
E RICE R Eggs - 1 whole
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
RICE
RIC
RIC
RIC
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E RICE
E RICE
E RICEChicken StockEPowder
C
C
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
w/
Options
C
C
RIC
RI
RI
RIC
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
OPTIONAL:
E RICE
E RICEPepper
CE RICE
C
C
I
CE RICE
I
I
R
R
R
Cal:
610
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
RIC
R
RI
RI- 30g
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
Cheese
Flour
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
Protein:
76g
ICE RIC
CE RICE
ICE RIC
ICE RICWater
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
E RIC
ECarbs:
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
33g
I
I
I
R
R
R
R
E
E
E
E
ICE RIC
ICE RIC
ICE RIC
ICE RIC
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R 18g
E RI
EFat:
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
ICE RI
ICE RIC
ICE RIC
R
R
R
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
E
E
ER
CE R
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
RICE R
RICE RI
RICE RI
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
CE R
CE
C
I
C
I
I
I
R
R
R
R
INSTRUCTIONS
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
RICE R
RICE R
RICE RI
RICE RI
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
ICE R
ICE
PREP
ICE
ICE
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
Marinade a juicy 10oz of Chicken R
Breast
ICEwith:
RICE R
RICE Pepper,
RICE R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
Zero Calorie
Brown
Sugar,
Onion,
Garlic
Powder,
Italiano
Seasoning,
Chicken
Stock
Powder,
Flour,
Water
R
R
R
E
IC to be completely up to you and ICE RICE RICE
ICE ingredients because mama intended
ICEleaving out specific amounts forICeach
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
I
am
purposely
of
the
marinade
for
this
recipe
E
C
C
I
I
ER
E Ringredients.
E Rfree to add as much or as little ofEanyRofICtheE marinade
C
C
C
I
I
I
R
R
R
E
E
E RICE R
C
C
I
I
R
however your taste Ibuds
enjoy.
Please
feel
R
E
E
C
ICE RI
ICE RIC
ICE R C
RICE
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
E and season lightly with salt. E RICE RICE
RICVeggies
favorite
E RICE
EGreen
E RICE R Chop up 2 cupsEofRyour
C
C
I
I
R
R
E
E
C
C
C
I
I
I
R
R
E
E
RICE
RIC
RIC
RIC
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
Heat two pans. One on high heat. One
E heat.
ICE
RonICmedium
E RICE
EonRoil.)
E pans.
C
C
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
Slap some non-stick-spray
on
both
(you
already
know
we
ain’t
wasting
no
calories
R
R
R
E
E
E
C
C
RIC
RI
RI
RIC
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E RICE
CE RIC
CE RICE
C
I
CE RICE
I
I
R
MAKING THE RICE
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I to about half-full with uncooked
RIC
R
R
Rcooker
E
E
E
E
FillR
your
rice
Rice.
C
C
C
I
C
I
I
I
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
IC
ICE the rice cooker pot and use your
RIC the rice until the water becomes
Place that amount of rice into a Istrainer
hands
a milky
CE Rindicating
CE Rwithin
Icolor,
CE RICE
ICtoEmassage
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
the starch
is
being
washed
away.
C
I
I
I
E RIC
ER
EuntilR the water that is strained out becomes
EtheRstarchy water and repeat this process
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
Dump
out
2-3
times
clear.
E
E
E
E
ICadd the same amount of water asICriceE (ex:
E RofICrice + 5 cups of water.) E RICE RICE RIC
E Rand
IC5 cups
ICrice
ICE RIC
R
R
E
C
Refill the rice cooker
with
the
clean
I
R
R
E
E
C
C
I
I
R let the rice cooker do the magic.RICE RICE R
E RI
E RIC
E and
C
C
I
C
I
I
R
R
R
E
E
into
the
pot
E
C
C
I
C
I
I
R
R
R
E
E
E
E
C
RICE RI
RICE RIC
RICE RIC
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
ETHE CHICKEN
COOKING
CE R
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
RI then flip to the other side andRslightly
the Chicken Breast onto the high
until sear
EheatRIpan and cook by searing one side
ICEthenR keep
ICE appear,
Rsear,
Rmarks
RICthroughout
RICE RIC Slap
E
E
E
C
C
C
I
I
I
R
R
E
E
E
C
flipping to get
a
beautiful
even
cook
the
chicken.
C
C
I
I
I
R
R
R
E pieces with the spatula and making
EChicken Breast is fully cooked by cutting
CE are fully white.
Cfew
ICE R
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
Check
if
the
through
a
sure
the
insides
E
E
E
E
C
C
C
I
C
I
I
ICE R the Chicken.
RICE R
RICE R
Rremoving
RICE RI
E
E
E
C
C
C
I
I
Add your marinadeC
and
stir
before
I
R
R
R
E
E
E
C
C
I
I
I
R
R
R
ICE R
ICE
ICE
ICE
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
FRYING THE EGGS
RICE R
RICE R
RICE R
RICE R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
Crack 1R
whole
panEand
cooked
C with a pot lid when the whitesICareEhalfway
IC to evenly cook the whole egg ICE RICE RICE
Icover
ICEEgg into the center of the medium-heat
R
R
E
E
C
C
C
I
I
I
R
R
R
E
E
C
C
I
I
R
without running the risk of burning the
bottom.
ER
E
ER
C
C
C
I
I
I
R
R
R
E
E
E
E RICE R
C
C
C
I
I
I
R
R
R
E
E
E
C
RICBOWL
CE RICE
RICE
RICE RI
RICE RIC
RITHE
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
CRAFTING
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E RICE
E RICE
E RICE
E RICE
C
C
C
I
Add to one bowl in this E
order:
I
I
R
R
R
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C fried Egg
RICE
RI
RIThe
RIC Rice. The cooked Chicken. The
E
1R
cup
of
cooked
cooked
Veggies.
E
E
E
C
C
C
I
C
I
I
I
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
ICE
E RICE
E RICE
ERiceRBowl
C
C
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
You may also
choose
to
top
your
for
maximum
taste
bud
gains
with:
E
C
C
C
RIC
RI
RI
RI of Cheese
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
Optional:
30g
R
R
R
E
E RICE
CE RIC
CE RICE
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
R
R
RI
E RIC
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
PLATING
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
ICMe @DamianTheFatass for MAXIMUM
Plate, Garnish, Take a Sexy
Photo,
AESTHETIC
ICE RIC
CE RICE
ICE RICGAINS.
ICEandRTag
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
E RIC
ER
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
ICE RIC 107
ICE RIC
ICE RIC
ICE RIC
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
E RI
E
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
RICE RI
RICE RI
RICE RIC
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
CE R
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
E RI
CE RI
CE RI
ICE R
MAMA'S CHICKEN
E RICE
E RICE
E RICE
E RICE
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
RICE
RIC
RIC
RIC
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E RICE
E RICE
E RICE
C
C
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
RIC
RI
RIC
RIC
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E RICE
E RICE
CE RICE
C
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
RIC
R
RUI L K I N G V E R.
RI
E
E
E
E
C
C
C
I
C
I
I
I
R
R
B
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
ICE RIC
ICE RICE
ICE RICE
ICE RICE
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E RI
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
ICE RIC
ICE RIC
ICE RIC
ICE RICE
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
E RI
ER
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
ICE RIC
ICE RIC
ICE RIC
R
R
R
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
ER
E
E3min | Cook Time 10min
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
Prep
Time
I
I
R
R
R
R
E
E
E
E
C
C
RICE RI
RICE RI
RICE RIC
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
CE R
CMACROS
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
INGREDIENTS
E
E
E
C
C
C
I
C
I
RICE R
RICE R
RICE RI
RICE RI
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
REQUIRED:
MAMA'S
CE 885
RICE
E RICal:
E MARINADE:
E RICE
CE RICE
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
RI
E RI Zero Calorie Brown
ICE R
ICE RI
ChickenEBreast
R100g
RSugar
R-IC12oz
E
E
E
Protein:
C
C
C
I
I
I
R
R
R
E
E
C
C
ICE
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
Carbs:
77g
E RICE
E RICE R
E RICE ROnion
E RICE R Rice - 2 cups
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
IC
IC
IVeggies
RICE
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
Green
2
cups
Garlic
Powder
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
Fat:
17g
R
E RICE
E RICE
E RICE Italian Seasoning
E RICE R Eggs - 3 whole
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
RICE
RIC
RIC
RIC
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E RICE
E RICE
E RICEChicken StockEPowder
C
C
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
w/
Options
C
C
RIC
RI
RI
RIC
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
OPTIONAL:
E RICE
E RICEPepper
CE RICE
C
C
I
CE RICE
I
I
R
R
R
Cal:
1115
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
RIC
R
RI
RI- 60g
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
Cheese
Flour
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
Protein:
115g
ICE RIC
CE RICE
ICE RIC
ICE RICWater
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
E RIC
ECarbs:
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
80g
I
I
I
R
R
R
R
E
E
E
E
ICE RIC
ICE RIC
ICE RIC
ICE RIC
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R 36g
E RI
EFat:
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
ICE RI
ICE RIC
ICE RIC
R
R
R
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
E
E
ER
CE R
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
RICE R
RICE RI
RICE RI
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
CE R
CE
C
I
C
I
I
I
R
R
R
R
INSTRUCTIONS
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
RICE R
RICE R
RICE RI
RICE RI
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
ICE R
ICE
PREP
ICE
ICE
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
Marinade a juicy 12oz of Chicken R
Breast
ICEwith:
RICE R
RICE Pepper,
RICE R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
Zero Calorie
Brown
Sugar,
Onion,
Garlic
Powder,
Italiano
Seasoning,
Chicken
Stock
Powder,
Flour,
Water
R
R
R
E
IC to be completely up to you and ICE RICE RICE
ICE ingredients because mama intended
ICEleaving out specific amounts forICeach
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
I
am
purposely
of
the
marinade
for
this
recipe
E
C
C
I
I
ER
E Ringredients.
E Rfree to add as much or as little ofEanyRofICtheE marinade
C
C
C
I
I
I
R
R
R
E
E
E RICE R
C
C
I
I
R
however your taste Ibuds
enjoy.
Please
feel
R
E
E
C
ICE RI
ICE RIC
ICE R C
RICE
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
E and season lightly with salt. E RICE RICE
RICVeggies
favorite
E RICE
EGreen
E RICE R Chop up 2 cupsEofRyour
C
C
I
I
R
R
E
E
C
C
C
I
I
I
R
R
E
E
RICE
RIC
RIC
RIC
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
Heat two pans. One on high heat. One
E heat.
ICE
RonICmedium
E RICE
EonRoil.)
E pans.
C
C
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
Slap some non-stick-spray
on
both
(you
already
know
we
ain’t
wasting
no
calories
R
R
R
E
E
E
C
C
RIC
RI
RI
RIC
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E RICE
CE RIC
CE RICE
C
I
CE RICE
I
I
R
MAKING THE RICE
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I to about half-full with uncooked
RIC
R
R
Rcooker
E
E
E
E
FillR
your
rice
Rice.
C
C
C
I
C
I
I
I
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
IC
ICE the rice cooker pot and use your
RIC the rice until the water becomes
Place that amount of rice into a Istrainer
hands
a milky
CE Rindicating
CE Rwithin
Icolor,
CE RICE
ICtoEmassage
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
the starch
is
being
washed
away.
C
I
I
I
E RIC
ER
EuntilR the water that is strained out becomes
EtheRstarchy water and repeat this process
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
Dump
out
2-3
times
clear.
E
E
E
E
ICadd the same amount of water asICriceE (ex:
E RofICrice + 5 cups of water.) E RICE RICE RIC
E Rand
IC5 cups
ICrice
ICE RIC
R
R
E
C
Refill the rice cooker
with
the
clean
I
R
R
E
E
C
C
I
I
R let the rice cooker do the magic.RICE RICE R
E RI
E RIC
E and
C
C
I
C
I
I
R
R
R
E
E
into
the
pot
E
C
C
I
C
I
I
R
R
R
E
E
E
E
C
RICE RI
RICE RIC
RICE RIC
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
ETHE CHICKEN
COOKING
CE R
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
RI then flip to the other side andRslightly
the Chicken Breast onto the high
until sear
EheatRIpan and cook by searing one side
ICEthenR keep
ICE appear,
Rsear,
Rmarks
RICthroughout
RICE RIC Slap
E
E
E
C
C
C
I
I
I
R
R
E
E
E
C
flipping to get
a
beautiful
even
cook
the
chicken.
C
C
I
I
I
R
R
R
E pieces with the spatula and making
EChicken Breast is fully cooked by cutting
CE are fully white.
Cfew
ICE R
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
Check
if
the
through
a
sure
the
insides
E
E
E
E
C
C
C
I
C
I
I
ICE R the Chicken.
RICE R
RICE R
Rremoving
RICE RI
E
E
E
C
C
C
I
I
Add your marinadeC
and
stir
before
I
R
R
R
E
E
E
C
C
I
I
I
R
R
R
ICE R
ICE
ICE
ICE
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
FRYING THE EGGS
RICE R
RICE R
RICE R
RICE R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
Crack 3R
whole
pan
and
halfway
cooked
IC to evenly cook the whole egg ICE RICE RICE
ICcover with a pot lid when the whitesICare
ICEEggs into the center of the medium-heat
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
I
I
R
without running the risk of burning the
bottom.
ER
E
ER
C
C
C
I
I
I
R
R
R
E
E
E
E RICE R
C
C
C
I
I
I
R
R
R
E
E
E
C
RICBOWL
CE RICE
RICE
RICE RI
RICE RIC
RITHE
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
CRAFTING
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E RICE
E RICE
E RICE
E RICE
C
C
C
I
Add to one bowl in this E
order:
I
I
R
R
R
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
IC Rice. The cooked Chicken. TheICcooked
RICE
RI
RICThe fried Egg
E
2Rcups
ofR
cooked
Veggies.
E
E
E
C
C
C
I
C
I
I
I
R
R
R
E
E
E
E
C
C
I
C
I
I
R
R
R
R
ICE
E RICE
E RICE
ERiceRBowl
C
C
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
You may also
choose
to
top
your
for
maximum
taste
bud
gains
with:
E
C
C
C
RIC
RI
RI
RI of Cheese
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
Optional:
60g
R
R
R
E
E RICE
CE RIC
CE RICE
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
R
R
RI
E RIC
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
PLATING
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
ICMe @DamianTheFatass for MAXIMUM
Plate, Garnish, Take a Sexy
Photo,
AESTHETIC
ICE RIC
CE RICE
ICE RICGAINS.
ICEandRTag
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
E RIC
ER
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
ICE RIC 108
ICE RIC
ICE RIC
ICE RIC
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
E RI
E
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
RICE RI
RICE RI
RICE RIC
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
CE R
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
E RI
CE RI
CE RI
ICE R
MAMA'S CHICKEN
CLICK HERE TO WATCH
E RICE
E RICE
E RICE
E RICE
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
RICE
RIC
RIC
RIC
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E RICE
E RICE
E RICE
C
C
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
RIC
RI
RIC
RIC
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E RICE
E RICE
CE RICE
C
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
RIC
R
RUI T T I N G V E R.
RI
E
E
E
E
C
C
C
I
C
I
I
I
R
R
C
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
ICE RIC
ICE RICE
ICE RICE
ICE RICE
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E RI
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
ICE RIC
ICE RIC
ICE RIC
ICE RICE
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
E RI
ER
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
ICE RIC
ICE RIC
ICE RIC
R
R
R
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
ER
E
E 5min | Cook Time 15min
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
Prep
Time
I
I
R
R
R
R
E
E
E
E
C
C
RICE RI
RICE RI
RICE RIC
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
CE R
CMACROS
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
INGREDIENTS
E
E
E
C
C
C
I
C
I
RICE R
RICE R
RICE RI
RICE RI
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
REQUIRED:
CE 540
E RICal:
E RICE
E RICE
CE RICE
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
RI
E RI
ICE R
ChickenEBreast
R62g
RICE RI
R-IC7oz
E
E
E
Protein:
C
C
C
I
I
I
R
R
R
E
E
C
C
ICE
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
Carbs:
46g
E RICE
E RICE R
E RICE R
E RICE R Rice - 1 cup
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
IC
IC
I2C whole
RICE
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
Eggs
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
Fat:
12g
R
E RICE
E RICE
E RICE
E RICE R Onion - ¼E whole
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
RICE
RIC
RIC
RIC
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E RICE
E RICE
E RICE
C
C
C
I
CE RICE
I
I
R
R
R
Miso Soup
¼
cup
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
RIC
RI
RI
RIC
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
Soy Sauce - ¾ tbsp
E RICE
E RICE
CE RICE
C
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
RIC
R
RI
RSugar
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
Brown
½
tsp
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
ICE RIC
CE RICE
ICE RIC
ICE RICE
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
E RIC
ER
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
ICE RIC
ICE RIC
ICE RIC
ICE RIC
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
E RI
ER
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
ICE RI
ICE RIC
ICE RIC
R
R
R
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
E
E
ER
CE R
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
RICE R
RICE RI
RICE RI
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
CE R
CE
C
I
C
I
I
I
R
R
R
R
INSTRUCTIONS
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
RICE R
RICE R
RICE RI
RICE RI
E
E
E
PREP
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E favorite seasoning.) E RICE RICE R
ICyour
ICEwith Garlic Powder, Salt, and
ICE 7oz of Chicken Breast
R
R
R
E
E
E
C
C
C
I
I
Slice/Dice/Chop
and
season
Pepper.
(or
I
R
R
R
E
E
E
C
C
C
I
I
I
E RIC
ER
ER
C
C
C
I
I
I
R
R
R
RICE R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
ICE
ICE RIC
ICE RIC
I¼CEofRanICOnion
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
Slice
up
E
E
E
E
C
C
C
I
C
I
I
I
R
E RICE
E RICE R
E RICE R
E RICE R
C
C
C
I
I
I
R
R
R
E
E
E
Whisk up C
2E
whole
Eggs
C
C
C
I
I
I
R
R
R
E
E
IC
IC
I
RICE
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
RICE
E RICE
E RICE
Eheat.
E RICE R Heat one panE on
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
medium
R
R
R
E
E
RICE
RIC
RIC know we ain’t wasting RnoICcalories
RICnon-stick-spray on both Rpans.
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
I
C
I
I
R
R
Slap
some
(you
already
on
oil.)
E RICE
E RICE
E RICE
C
C
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
RIC
RI
RI
RIC
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
MAKING THE RICE
E RICE
CE RIC
CE RICE
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
Fill your
rice
uncooked
RIC
R
R Rice.
RI cooker to about half-fullRwith
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
E
E
CE within the rice cookerICpot
IC
RICyour hands to massage theRIrice
Place that amount of rice
and
until
CE Ra Istrainer
ICEtheRwater
CE RICE
ICEuse
Iinto
R
R
R
E
E
E
C
C
I
R
R
E
E
E
C
C
C
I
I
I
E RIC
ER
becomes
starch
isIbeing
E Rwashed away.
E Ra milky color, indicating the
C
C
C
I
C
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C this process 2-3 timesICuntil
RIC that is strained out becomes
Dump out the starchy
water
clear.
CEwater
ICE RIC
Ithe
ICEandRIrepeat
ICE RIC
R
R
R
E
E
E
C
C
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R cooker with the clean riceRIand
E of rice + 5 cups of water.)E RICE RICE RI
E Rsame amount of water asErice
E rice
C
C
C
I
Refill
the
add
the
(ex:
5 Icups
I
R
R
R
E
E
E
C
C
C
I
I
R
R
E
E
RIC
RIC
RICdo the magic.
E
E
E
C
C
C
I
I
I
R
R
into the pot and let
the
rice
cooker
R
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E RICE
E RICE
E RICE
CE R
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
RICE R
RICE RI
RICE RI
RICE RIC FORGING THE
E
E
E
OYAKODON
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
Emedium heat pan, add in this
CE
CE
ICE R
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
Onto
your
order:
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
E R (at the same time untilEtheRIonions
CE R
ICE R¾ tbsp of Soy Sauce, ½ICtsp
RIcook.)
RICSugar
RSoup,
RICE RI
E
E
E
C
C
I
The Onion, ¼
cup
of
Miso
ofIC
Brown
R
R
E
E
C
C
I
I
R
R
R
ICE R
ICEthe heat to high.)
ICtheE chicken is almost fully cooked,
ICE (cook both sides of theICchicken
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
The
Chicken
until
then
turn
E
E
E
E
C
C
I
C
I
I
R
E R15s to slightly cook the eggs
ICE R
ICEchicken,
Rtexture.)
Rthe
RICthan
RICE R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
The Egg Mixture
(for
no
more
over
while
maintaining
the
tender
E
C
C
C
I
I
I
R
R
R
E
E
ICE
IC
IC
ICE
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
E RICE
E RICE
E RICE R
E RICE R
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
CRAFTING
THE
RICE
BOWL
R
R
R
E
E
E
IC
RICE
RIC
RIC
Rone
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
Add
to
bowl
in
this
order:
E RICE
E RICE
E RICE
E RICE
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
1 cupEofRcooked
Rice
E
E
C
IC
RICE
RI
RIC
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
The Oyakodon
E RICE
E RICE
E RICE
C
C
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
RIC
RI
RI
RI
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
PLATING
E RICE
CE RIC
CE RICE
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
R GAINS.
R
RI Take a Sexy Photo, and
Plate,
Garnish,
Tag
Me
@DamianTheFatass
for MAXIMUM AESTHETIC
E RIC
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
ICE RIC
CE RICE
ICE RIC
ICE RIC
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
E RIC
ER
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
ICE RIC 110
ICE RIC
ICE RIC
ICE RIC
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
E RI
E
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
RICE RI
RICE RI
RICE RIC
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
CE R
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
E RI
CE RI
CE RI
ICE R
OYAKODON
E RICE
E RICE
E RICE
E RICE
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
RICE
RIC
RIC
RIC
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E RICE
E RICE
E RICE
C
C
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
RIC
RI
RIC
RIC
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E RICE
E RICE
CE RICE
C
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
RIC
R
RUI L K I N G V E R.
RI
E
E
E
E
C
C
C
I
C
I
I
I
R
R
B
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
ICE RIC
ICE RICE
ICE RICE
ICE RICE
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E RI
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
ICE RIC
ICE RIC
ICE RIC
ICE RICE
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
E RI
ER
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
ICE RIC
ICE RIC
ICE RIC
R
R
R
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
ER
E
E 5min | Cook Time 15min
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
Prep
Time
I
I
R
R
R
R
E
E
E
E
C
C
RICE RI
RICE RI
RICE RIC
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
CE R
CMACROS
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
INGREDIENTS
E
E
E
C
C
C
I
C
I
RICE R
RICE R
RICE RI
RICE RI
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
REQUIRED:
CE 1165
E RICal:
E RICE
E RICE
CE RICE
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
RI
CE RI
ICE R
ChickenEThigh
R100g
RICE RI
R-I12oz
E
E
E
Protein:
C
C
C
I
I
I
R
R
R
E
E
C
C
ICE
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
Carbs:
110g
E RICE
E RICE R
E RICE R
E RICE R Rice - 2.5E cup
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
IC
IC
I3C whole
RICE
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
Eggs
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
Fat:
36g
R
E RICE
E RICE
E RICE
E RICE R Onion - ½E whole
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
RICE
RIC
RIC
RIC
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E RICE
E RICE
E RICE
C
C
C
I
CE RICE
I
I
R
R
R
Miso Soup
½
cup
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
RIC
RI
RI
RIC
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
Soy Sauce - 1.5 tbsp
E RICE
E RICE
CE RICE
C
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
RIC
R
RI
RSugar
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
Brown
1
tbsp
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
ICE RIC
CE RICE
ICE RIC
ICE RICE
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
E RIC
ER
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
ICE RIC
ICE RIC
ICE RIC
ICE RIC
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
E RI
ER
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
ICE RI
ICE RIC
ICE RIC
R
R
R
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
E
E
ER
CE R
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
RICE R
RICE RI
RICE RI
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
CE R
CE
C
I
C
I
I
I
R
R
R
R
INSTRUCTIONS
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
RICE R
RICE R
RICE RI
RICE RI
E
E
E
PREP
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E favorite seasoning.) E RICE RICE R
ICyour
ICEwith Garlic Powder, Salt, Iand
ICE 12oz of Chicken Thigh
R
R
R
E
E
E
C
C
C
I
I
Slice/Dice/Chop
and
season
Pepper.
(or
I
R
R
R
E
E
E
C
C
C
I
I
E RIC
ER
ER
C
C
C
I
I
I
R
R
R
RICE R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
ICE
ICE RIC
ICE RIC
I½CEofRanICOnion
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
Slice
up
E
E
E
E
C
C
C
I
C
I
I
I
R
E RICE
E RICE R
E RICE R
E RICE R
C
C
C
I
I
I
R
R
R
E
E
E
Whisk up C
3E
whole
Eggs
C
C
C
I
I
I
R
R
R
E
E
IC
IC
I
RICE
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
RICE
E RICE
E RICE
Eheat.
E RICE R Heat one panE on
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
medium
R
R
R
E
E
RICE
RIC
RIC know we ain’t wasting RnoICcalories
RICnon-stick-spray on both Rpans.
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
I
C
I
I
R
R
Slap
some
(you
already
on
oil.)
E RICE
E RICE
E RICE
C
C
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
RIC
RI
RI
RIC
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
MAKING THE RICE
E RICE
CE RIC
CE RICE
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
Fill your
rice
uncooked
RIC
R
R Rice.
RI cooker to about half-fullRwith
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
E
E
CE within the rice cookerICpot
IC
RICyour hands to massage theRIrice
Place that amount of rice
and
until
CE Ra Istrainer
ICEtheRwater
CE RICE
ICEuse
Iinto
R
R
R
E
E
E
C
C
I
R
R
E
E
E
C
C
C
I
I
I
E RIC
ER
becomes
starch
isIbeing
E Rwashed away.
E Ra milky color, indicating the
C
C
C
I
C
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C this process 2-3 timesICuntil
RIC that is strained out becomes
Dump out the starchy
water
clear.
CEwater
ICE RIC
Ithe
ICEandRIrepeat
ICE RIC
R
R
R
E
E
E
C
C
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R cooker with the clean riceRIand
E of rice + 5 cups of water.)E RICE RICE RI
E Rsame amount of water asErice
E rice
C
C
C
I
Refill
the
add
the
(ex:
5 Icups
I
R
R
R
E
E
E
C
C
C
I
I
R
R
E
E
RIC
RIC
RICdo the magic.
E
E
E
C
C
C
I
I
I
R
R
into the pot and let
the
rice
cooker
R
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E RICE
E RICE
E RICE
CE R
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
RICE R
RICE RI
RICE RI
RICE RIC FORGING THE
E
E
E
OYAKODON
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
Emedium heat pan, add in this
CE
CE
ICE R
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
Onto
your
order:
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
R (at the same time until the
ER
ICE R1.5 tbsp of Soy Sauce,I1Ctbsp
RICcook.)
RICESugar
RSoup,
RICE RI
E
E
E
C
C
C
I
I
I
The Onion, ½
cup
of
Miso
of
Brown
onions
R
R
R
E
E
E
C
C
I
I
R
R
R
ICE R
ICEthe heat to high.)
ICtheE chicken is almost fully cooked,
ICE (cook both sides of theICchicken
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
The
Chicken
until
then
turn
E
E
E
E
C
C
I
C
I
I
R
E R15s to slightly cook the eggs
ICE R
ICEchicken,
Rtexture.)
Rthe
RICthan
RICE R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
The Egg Mixture
(for
no
more
over
while
maintaining
the
tender
E
C
C
C
I
I
I
R
R
R
E
E
ICE
IC
IC
ICE
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
E RICE
E RICE
E RICE R
E RICE R
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
CRAFTING
THE
RICE
BOWL
R
R
R
E
E
E
IC
RICE
RIC
RIC
Rone
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
Add
to
bowl
in
this
order:
E RICE
E RICE
E RICE
E RICE
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
2.5 cups
of
cooked
Rice
E
E
C
RICE
RI
RIC
RIC
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
The Oyakodon
E RICE
E RICE
E RICE
C
C
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
RIC
RI
RI
RI
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
PLATING
E RICE
CE RIC
CE RICE
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
R GAINS.
R
RI Take a Sexy Photo, and
Plate,
Garnish,
Tag
Me
@DamianTheFatass
for MAXIMUM AESTHETIC
E RIC
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
ICE RIC
CE RICE
ICE RIC
ICE RIC
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
E RIC
ER
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
ICE RIC 111
ICE RIC
ICE RIC
ICE RIC
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
E RI
E
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
RICE RI
RICE RI
RICE RIC
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
CE R
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
E RI
CE RI
CE RI
ICE R
OYAKODON
CLICK HERE TO WATCH
E RICE
E RICE
E RICE
E RICE
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
RICE
RIC
RIC
RIC
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E RICE
E RICE
E RICE
C
C
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
RIC
RI
RIC
RIC
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E RICE
E RICE
CE RICE
C
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
RIC
R
RUI T T I N G V E R.
RI
E
E
E
E
C
C
C
I
C
I
I
I
R
R
C
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
ICE RIC
ICE RICE
ICE RICE
ICE RICE
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E RI
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
ICE RIC
ICE RIC
ICE RIC
ICE RICE
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
E RI
ER
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
ICE RIC
ICE RIC
ICE RIC
R
R
R
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
ER
E
E5min | Cook Time 10min
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
Prep
Time
I
I
R
R
R
R
E
E
E
E
C
C
RICE RI
RICE RI
RICE RIC
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
CE R
CMACROS
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
INGREDIENTS
E
E
E
C
C
C
I
C
I
RICE R
RICE R
RICE RI
RICE RI
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
REQUIRED:
HIGH IPROTEIN
SAUCE:
CE 630
E RICal:
E RICE SPICY YOGURT
E RICE
CE RICE
C
C
I
C
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
RI
E RI Fat-Free Greek
ICE R
ChickenEBreast
Yogurt
R68g
RICE- R115g
R-IC8oz
E
E
E
Protein:
C
C
C
I
I
I
R
R
R
E
E
C
C
ICE
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
Carbs:
48g
E RICE
E RICE R
E RICE RSriracha - 5-10g
E RICE R Rice - 1 cup
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
IC
IC - ¼ tsp
IC - ½ whole Black
RICE
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
Bell
Pepper
Pepper
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
Fat:
16g
R
RICE
E RICE
E RICE
E
E RICE R Broccoli -E ½
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
Cayenne
Pepper
RICE
RIC
RIC - 1 tsp
RIC cup
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
RICERanch Dressing R- I1Ctbsp
E RICE
E RICE
Ecup
C
C
C
I
CE RICE
I
I
R
R
TeriyakiCSauce
-R⅓
E
E
E
C
C
I
I
R
R
E
E
E
C
C
RIC
RI
RI
RI
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E RICE
E RICE
CE RICE
C
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
RIC
R
RI
RI
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
OPTIONAL:
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
ICE RIC
CE RICE Karrot ICE RICE RICE RICE
ICE RIC
R
R
E
E
C
C
I
I
R
R
E
E
C
C
I
I
E RIC
ER
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
ICE RIC
ICE RIC
ICE RIC
ICE RIC
R
R
R
E
E
E
Green Onion
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
E RI
ER
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
ICE RI
ICE RIC
ICE RIC
R
R
R
RICE RIC Snap Peas
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
E
E
ER
CE R
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
RICE R
RICE RI
RICE RI
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
CE R
CE
C
I
C
I
I
I
R
R
R
R
INSTRUCTIONS
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
RICE R
RICE R
RICE RI
RICE RI
PREP
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E Salt, and Pepper. (or your Efavorite
ICE R
ICE
ICPowder,
Slice/Dice/Chop
with
Garlic
seasoning.)
ICE 8oz of Chicken Breast andICseason
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
C
C
I
C
I
I
RICE R
RICE R
RICE R
RICE R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
Chop up ½
of
a
Bell
Pepper
R
E
E
ICE
IC
ICE
ICcup
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
Chop
up
½
of
Broccoli
C
I
I
I
R
E RICE
E RICE R
E RICE R
E RICE R
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
IC
IC
IC
RICE
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
Heat
oneRpan on high heat.
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
CEoil.)
ICE (you already know we ain’t wasting
E RICE
E RIon
E Rpans.
E RICE R Slap some non-stick-spray
C
on
both
noIC
calories
C
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
RICE
RIC
RIC
RIC
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
HIGH-PROTEIN SPICY YOGURT
E RICE
E RICE and texture are even: E RICE RICE RICE
C
C
I
CE RICE
I
R
R
E
E
C
C
I
I
R
R
E
E
Mix intensely
in
a
bowl
until
the
consistency
C
C
RIC
RI Dressing
RI Pepper, 1 tsp of Cayenne Pepper,
RIC Greek Yogurt, 5-10g of Sriracha,
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
115g
of
Fat-Free
½
tsp
of
Black
1
tbsp
of
Ranch
E
E RICE
CE RIC
CE RICE
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
RIC
R
R
RI
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
MAKING
THE RICE
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
ICEuncooked Rice.
ICE RIC
CE RICE
ICE RIC
ICE Rwith
R
R
Fill your rice cooker toIabout
half-full
R
E
E
E
C
C
C
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R and use your hands to massageRtheICrice
R of rice into a strainer withinRtheICrice
EtheRwater becomes a milky color, E RICE RICE RIC
E pot
E amount
C
C
Place
that
cooker
until
C
I
I
I
R
R
R
E
E
E
C
I
R
E
E
E
IC
indicating the starch is being R
washed
E Raway.
ICE RIC
ICE RIC
ICrepeat
ICE RIC
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
Dump Iout
the
starchy
water
and
this
process
2-3
times
until
the
water
that
is
strained
out
becomes
clear.
R
E RI
E
E R of water as rice (ex: 5 cups ofErice
EriceRcooker with the clean rice andEaddRthe
C
C
C
I
C
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
E
E
C
Refill
the
same
amount
+
5
cups
of
water.)
into
the
pot
and
let
the
rice
RICE RI
RICE RIC
RICE RIC
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
cooker do theRmagic.
E
E
E
C
C
C
I
I
I
R
R
E
E
E
CE R
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
RICE R
RICE RI
RICE RI
RICE RIC COOKING THERCHICKEN
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
E other side and slightly sear, thenE RICE RICE R
E one side until sear marks appear,
E Breast onto the high heat panE and
Cthe
C
I
I
R
R
R
Slap
the
Chicken
cook
byIC
searing
then
flip
to
E
E
E
C
C
C
I
I
I
R
R
R
E
E
C
C
C
I
I
RIC
R
Rthroughout the chicken.
E
E
E
C
C
C
I
keep flipping to get a beautiful
even
cook
I
I
R
R
R
RICE RI
E
E
E
C
C
C
I
I
I
R
R
R
E
E
C fully white.
C with the spatula and makingICsure
RICEBreast is fully cooked by cutting
E RIare
CheckR
if Ithe
through
the
ICE R
CEChicken
ICinsides
ICaEfewRIpieces
R
R
R
E
E
E
E
C
C
I
C
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
Add your marinade and stir before Iremoving
RICE R
RICE R
R CE R the Chicken.
RICE R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E RICE BOWL
ICE
IC
IC
ICTHE
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
CRAFTING
E
E
E
E
C
C
C
I
C
I
I
I
R
R
E RICE
E RICE
E RICE R
E RICE R
C
C
C
I
I
I
Add to one bowl inIthis
order:
R
R
R
E
E
E
C
C
C
I
I
R
R
R
E
E
E
IC Spicy Yogurt
IC Rice, The cooked Chicken, The
RICE
RProtein
RICVeggies, The ⅓ cup of TeriyakiRSauce,
E
E
E
E
1 cup
ofR
cooked
raw
or
cooked
The
High
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
E RICE
E RICE
E RICE
E RICE
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C gains with:
YouC
may
taste
ICchoose to top your Rice Bowl forICmaximum
RICE
RI
RIbud
Ralso
E
E
E
E
C
C
C
I
I
I
I
R
R
R
R
E
E
E
E
C
C
I
C
I
I
R
R
R
R
Optional: Your desired amount of
chopped
Carrots
RICEOnions
E RICE
E RICE
EGreen
C
C
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
Optional: Your
desired
amount
of
R
E
E
E
C
C
C
RIC
RI
RI desired amount of Snap PeasRICE RICE RI
E
E
E
C
C
I
C
I
I
R
R
R
E
E
E
C
C
I
Optional:
Your
C
I
I
R
R
R
E
E RICE
CE RIC
CE RICE
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
R
R
RI
E RIC
E
E
E
C
C
C
I
C
I
I
I
R
PLATING
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
C Me @DamianTheFatass for MAXIMUM
Plate, Garnish, Take a Sexy
Photo,
CE RIC GAINS.
ICE RIC
CE RICE
IAESTHETIC
ICEandRITag
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
E RIC
ER
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
ICE RIC 113
ICE RIC
ICE RIC
ICE RIC
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
E RI
E
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
RICE RI
RICE RI
RICE RIC
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
CE R
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
E RI
CE RI
CE RI
ICE R
TERIYAKI CHICKEN RICE BOWL
E RICE
E RICE
E RICE
E RICE
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
RICE
RIC
RIC
RIC
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E RICE
E RICE
E RICE
C
C
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
RIC
RI
RIC
RIC
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E RICE
E RICE
CE RICE
C
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
RIC
R
RUI L K I N G V E R.
RI
E
E
E
E
C
C
C
I
C
I
I
I
R
R
B
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
ICE RIC
ICE RICE
ICE RICE
ICE RICE
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E RI
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
ICE RIC
ICE RIC
ICE RIC
ICE RICE
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
E RI
ER
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
ICE RIC
ICE RIC
ICE RIC
R
R
R
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
ER
E
E5min | Cook Time 10min
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
Prep
Time
I
I
R
R
R
R
E
E
E
E
C
C
RICE RI
RICE RI
RICE RIC
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
CE R
CMACROS
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
INGREDIENTS
E
E
E
C
C
C
I
C
I
RICE R
RICE R
RICE RI
RICE RI
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
REQUIRED:
HIGH IPROTEIN
SAUCE:
CE 1025
E RICal:
E RICE SPICY YOGURT
E RICE
CE RICE
C
C
I
C
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
RI
E RI Fat-Free Greek
ICE R
ChickenEBreast
Yogurt
R103g
RICE- R115g
R-IC12oz
E
E
E
Protein:
C
C
C
I
I
I
R
R
R
E
E
C
C
ICE
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
Carbs:
105g
E RICE
E RICE R
E RICE RSriracha - 5-10g
E RICE R Rice - 2 cup
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
IC
IC - ¼ tsp
IC - 1 whole
RICE
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
Bell
Pepper
Black
Pepper
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
Fat:
16g
R
E RICE
E RICE
E RICE Cayenne Pepper
E RICE R Broccoli -E 1Rcup
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
E
E
RICE
RIC
RIC - 1 tsp
RIC
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
RICERanch Dressing R- I1Ctbsp
E RICE
E RICE
Ecup
C
C
C
I
CE RICE
I
I
R
R
TeriyakiCSauce
-R¾
E
E
E
C
C
I
I
R
R
E
E
E
C
C
RIC
RI
RI
RI
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E RICE
E RICE
CE RICE
C
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
RIC
R
RI
RI
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
OPTIONAL:
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
ICE RIC
CE RICE Karrot ICE RICE RICE RICE
ICE RIC
R
R
E
E
C
C
I
I
R
R
E
E
C
C
I
I
E RIC
ER
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
ICE RIC
ICE RIC
ICE RIC
ICE RIC
R
R
R
E
E
E
Green Onion
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
E RI
ER
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
ICE RI
ICE RIC
ICE RIC
R
R
R
RICE RIC Snap Peas
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
E
E
ER
CE R
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
RICE R
RICE RI
RICE RI
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
CE R
CE
C
I
C
I
I
I
R
R
R
R
INSTRUCTIONS
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
RICE R
RICE R
RICE RI
RICE RI
PREP
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
ICE R
ICE
ICEPowder, Salt, and Pepper. (or your
Slice/Dice/Chop
with
Garlic
favorite
seasoning.)
ICE 12oz of Chicken Breast andICseason
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
I
C
I
I
RICE R
RICE R
RICE R
RICE R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
Chop up 1Iwhole
Bell
Pepper
R
E
ICE
CE of Broccoli
IC
ICE
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
Chop
up
1
cup
C
I
I
I
R
E RICE
E RICE R
E RICE R
E RICE R
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
IC
IC
IC
RICE
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
Heat
oneRpan on high heat.
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
CEoil.)
ICE (you already know we ain’t wasting
E RICE
E RIon
E Rpans.
E RICE R Slap some non-stick-spray
C
on
both
noIC
calories
C
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
RICE
RIC
RIC
RIC
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
HIGH-PROTEIN SPICY YOGURT
E RICE
E RICE and texture are even: E RICE RICE RICE
C
C
I
CE RICE
I
R
R
E
E
C
C
I
I
R
R
E
E
Mix intensely
in
a
bowl
until
the
consistency
C
C
RIC
RI Dressing
RI Pepper, 1 tsp of Cayenne Pepper,
RIC Greek Yogurt, 5-10g of Sriracha,
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
115g
of
Fat-Free
½
tsp
of
Black
1
tbsp
of
Ranch
E
E RICE
CE RIC
CE RICE
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
RIC
R
R
RI
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
MAKING
THE RICE
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
ICEuncooked Rice.
ICE RIC
CE RICE
ICE RIC
ICE Rwith
R
R
Fill your rice cooker toIabout
half-full
R
E
E
E
C
C
C
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R and use your hands to massageRtheICrice
R of rice into a strainer withinRtheICrice
EtheRwater becomes a milky color, E RICE RICE RIC
E pot
E amount
C
C
Place
that
cooker
until
C
I
I
I
R
R
R
E
E
E
C
I
R
E
E
E
IC
indicating the starch is being R
washed
E Raway.
ICE RIC
ICE RIC
ICrepeat
ICE RIC
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
Dump Iout
the
starchy
water
and
this
process
2-3
times
until
the
water
that
is
strained
out
becomes
clear.
R
E RI
E
E R of water as rice (ex: 5 cups ofErice
EriceRcooker with the clean rice andEaddRthe
C
C
C
I
C
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
E
E
C
Refill
the
same
amount
+
5
cups
of
water.)
into
the
pot
and
let
the
rice
RICE RI
RICE RIC
RICE RIC
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
cooker do theRmagic.
E
E
E
C
C
C
I
I
I
R
R
E
E
E
CE R
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
RICE R
RICE RI
RICE RI
RICE RIC FORGING THEROYAKODON
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
E other side and slightly sear, thenE RICE RICE R
E one side until sear marks appear,
E Breast onto the high heat panE and
Cthe
C
I
I
R
R
R
Slap
the
Chicken
cook
byIC
searing
then
flip
to
E
E
E
C
C
C
I
I
I
R
R
R
E
E
C
C
C
I
I
RIC
R
Rthroughout the chicken.
E
E
E
C
C
C
I
keep flipping to get a beautiful
even
cook
I
I
R
R
R
RICE RI
E
E
E
C
C
C
I
I
I
R
R
R
E
E
C fully white.
C with the spatula and makingICsure
RICEBreast is fully cooked by cutting
E RIare
CheckR
if Ithe
through
the
ICE R
CEChicken
ICinsides
ICaEfewRIpieces
R
R
R
E
E
E
E
C
C
I
C
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
Add your marinade and stir before Iremoving
RICE R
RICE R
R CE R the Chicken.
RICE R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E RICE BOWL
ICE
IC
IC
ICTHE
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
CRAFTING
E
E
E
E
C
C
C
I
C
I
I
I
R
R
E RICE
E RICE
E RICE R
E RICE R
C
C
C
I
I
I
Add to one bowl inIthis
order:
R
R
R
E
E
E
C
C
C
I
I
R
R
R
E
E
E
IC Rice, The cooked Chicken,IThe
RICE
RICProtein Spicy Yogurt
RICVeggies, The ¾ cup of Teriyaki
Rcooked
E
E
E
2 Icups
of
raw
orE
cooked
Sauce,
The
High
C
C
C
I
C
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
R
R
R
R
E RICE
E RICE
E RICE
E RICE
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C gains with:
YouC
may
taste
ICchoose to top your Rice Bowl forICmaximum
RICE
RI
RIbud
Ralso
E
E
E
E
C
C
C
I
I
I
I
R
R
R
R
E
E
E
E
C
C
I
C
I
I
R
R
R
R
Optional: Your desired amount of
chopped
Carrots
RICEOnions
E RICE
E RICE
EGreen
C
C
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
Optional: Your
desired
amount
of
R
E
E
E
C
C
C
RIC
RI
RI desired amount of Snap PeasRICE RICE RI
E
E
E
C
C
I
C
I
I
R
R
R
E
E
E
C
C
I
Optional:
Your
C
I
I
R
R
R
E
E RICE
CE RIC
CE RICE
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
R
R
RI
E RIC
E
E
E
C
C
C
I
C
I
I
I
R
PLATING
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
C Me @DamianTheFatass for MAXIMUM
Plate, Garnish, Take a Sexy
Photo,
CE RIC GAINS.
ICE RIC
CE RICE
IAESTHETIC
ICEandRITag
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
E RIC
ER
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
ICE RIC 114
ICE RIC
ICE RIC
ICE RIC
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
E RI
E
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
RICE RI
RICE RI
RICE RIC
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
CE R
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
E RI
CE RI
CE RI
ICE R
TERIYAKI CHICKEN RICE BOWL
CLICK HERE TO WATCH
E RICE
E RICE
E RICE
E RICE
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
RICE
RIC
RIC
RIC
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E RICE
E RICE
E RICE
C
C
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
RIC
RI
RIC
RIC
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E RICE
E RICE
CE RICE
C
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
RIC
R
RUI T T I N G V E R.
RI
E
E
E
E
C
C
C
I
C
I
I
I
R
R
C
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
ICE RIC
ICE RICE
ICE RICE
ICE RICE
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E RI
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
ICE RIC
ICE RIC
ICE RIC
ICE RICE
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
E RI
ER
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
ICE RIC
ICE RIC
ICE RIC
R
R
R
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
ER
E
E3min | Cook Time 10min
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
Prep
Time
I
I
R
R
R
R
E
E
E
E
C
C
RICE RI
RICE RI
RICE RIC
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
CE R
CMACROS
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
INGREDIENTS
E
E
E
C
C
C
I
C
I
RICE R
RICE R
RICE RI
RICE RI
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
REQUIRED:
CE 543
E RICal:
E RICE
E RICE
CE RICE
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
RI - 8oz
RI
ICE R
95% Lean
Ground
R51g
RICE RI
RICEBeef
E
E
E
Protein:
C
C
C
I
I
I
R
R
R
E
E
E
C
C
ICE
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
- 1 cup
Carbs:
62g
E RICE
E RICE R
E RICE R
E RICE R White Rice
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
IC
IC
ISugar
RICE
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
Brown
20g
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
Fat:
8g
R
RICE
E RICE
E RICE
E
E RICE R Soy Sauce
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
RICE
RIC
RIC
RIC - 2 tbsp
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E RICE
E RICE
E RICE
C
C
C
I
CE RICE
I
I
R
R
R
Garlic - 2CEcloves
E
E
E
C
C
C
I
I
I
R
R
R
E
E
C
C
RIC
RI
RI
RI
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
Red Pepper FlakeR-IC½
ICE
E RICE
E Rtsp
CE RICE
C
I
CE RICE
I
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
RIC
R
RI
RGinger
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
Ground
½
tsp
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
CE RIC
CE RIC
CE RICE
I
CE RICE Green Onion
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
- 2 whole
E RIC
ER
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
ICE RIC
ICE RIC
ICE RIC
ICE RIC
R
R
R
E
E
E
Sesame Seed
-C½
tsp
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
E RI
ER
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
ICE RI
ICE RIC
ICE RIC
R
R
R
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
E
E
ER
CE R
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
RICE R
RICE RI
RICE RI
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
CE R
CE
C
I
C
I
I
I
R
R
R
R
INSTRUCTIONS
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
RICE R
RICE R
RICE RI
RICE RI
E
E
E
C
C
C
I
I
I
R
R
R
PREP
E
E
E
C
C
C
I
I
I
R
R
R
E
ICE R
ICEtexture are even:
ICE in a bowl until the consistency
ICthe
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
Prepare
Korean
Beef
Marinade
by
mixing
intensely
and
C
I
C
I
I
I
ICE R
RICE R
RICE R2 cloves of Garlic, ½Rtsp
RBeef,
RICE R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
8oz ofR95%
Lean
Ground
20g
of
Brown
Sugar,
2
tbsp
Soy
Sauce,
of
Red
Pepper
E
ICE
IC
ICE
ICE
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
Flake, ½ tsp of Ground
RICE R
E RICE
E RICE R
EGinger
E RICE R
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
IC
IC
IC
RICE
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
RICE
E RICE
E RICE
Green
EOnions
E RICE R Chop up 2 whole
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
RICE
RIC
RIC
RIC
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E RICE
E RICE
E RICE
C
C
C
I
CE RICE
I
I
R
R
R
Heat one pan
on
high
heat.
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
RIC
RonI oil.)
RI know we ain’t wasting
RICnon-stick-spray on bothRpans.
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
Slap
some
(you
already
no
calories
I
I
I
R
R
R
E
E RICE
CE RIC
CE RICE
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
RIC
R
R
RI
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
MAKING THE RICE
ICE RIC
CE RICE
ICE RIC
ICE RICE
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
FillRyour
uncooked
R cooker to about half-fullRwith
E RIC
ER
E R Rice.
E rice
C
C
C
I
C
I
I
I
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
E
E
E
E
C
C
IC your hands to massage Ithe
E RIthe
E Ruse
E RaIstrainer
Place that amount C
ofErice
within the rice cooker
pot
rice
ICuntil
ICand
ICinto
ICE RIC
R
R
R
E
E
C
C
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
E RI
E Ris being washed away. E RICE RICE
E R a milky color, indicating
C
C
I
C
I
I
water
becomes
the
starch
R
R
R
E
E
E
C
C
I
C
I
I
R
R
R
E
E
E
C
IC that is strained out becomes
RICrepeat this process 2-3 Rtimes
E RI
RICclear.
RICEtheRwater
RICEand
RICE RIC
E
Dump out the starchy
water
until
E
E
C
C
C
I
I
I
R
R
E
E
E
C
C
C
I
I
I
R
R
R
Ecups of rice + 5 cups of E RICE RICE R
Ethe same amount of waterEasRrice
Erice cooker with the cleanErice
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
Refill
the
and
add
(ex:
5
I
R
R
E
C
C
I
RIC
RI
Rrice
E
E
E
C
C
C
I
I
I
R
R
R
RICE RIC water.) intoRthe
E
E
E
C
C
C
I
I
I
R
R
R
pot
and
let
the
cooker
do
the
magic.
E
E ICE
CE RIC
CE RICE
ICE R
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
RICE R
RICE R
RICE R
RICE RI
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
COOKING
THE
BEEF
ICE R
ICE
ICE
ICE
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R continuously cutting and
ER
Slap the Beef onto the
pan
stirring
the Ibeef
CE keep
RisICcooked.
RICEtheRBeef into mini bits until
RIand
RICE R
E
E
E
C
C
C
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E Beef is fully cooked by making
ICE
ICall bits are browned. ICE RICE RIC
R
Check
ifICthe
sure
R
R
E
E
E
C
C
I
C
I
I
R
R
R
E
E
E
C
C
I
C
I
I
R
R
E RICE
E RICE
E RICE R
E RICE R
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
RICE
RIC
RIC THE RICE BOWL RICE RICE RIC
E
E
E
C
C
I
C
I
I
CRAFTING
R
R
R
E
E
E
C
C
I
C
I
I
R
R
R
E RICE
E RICE
E RICE
E RICE
C
C
C
I
I
I
R
R
R
Add to one Ebowl
inE this
order:
E
E
C
C
C
I
I
I
R
R
R
E
E
C
IC
RICE
RI
RIC Onions. ½ tsp of Sesame
Rcooked
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
1
cup
of
Rice.
The
cooked
Beef.
The
Green
Seeds
I
I
I
R
R
R
R
E RICE
E RICE
E RICE
C
C
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
RIC
RI
RI
RI
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
PLATING
E RICE
CE RIC
CE RICE
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
R GAINS.
R
Plate,
Garnish,
Tag
Me
@DamianTheFatass
for MAXIMUMRAESTHETIC
RI Take a Sexy Photo, and
E RIC
E
E
E
C
C
C
I
C
I
I
I
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
ICE RIC
CE RICE
ICE RIC
ICE RIC
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
E RIC
ER
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
ICE RIC 116
ICE RIC
ICE RIC
ICE RIC
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
E RI
E
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
RICE RI
RICE RI
RICE RIC
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
CE R
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
E RI
CE RI
CE RI
ICE R
KOREAN BEEF RICE BOWL
E RICE
E RICE
E RICE
E RICE
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
RICE
RIC
RIC
RIC
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E RICE
E RICE
E RICE
C
C
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
RIC
RI
RIC
RIC
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E RICE
E RICE
CE RICE
C
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
RIC
R
RUI L K I N G V E R.
RI
E
E
E
E
C
C
C
I
C
I
I
I
R
R
B
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
ICE RIC
ICE RICE
ICE RICE
ICE RICE
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E RI
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
ICE RIC
ICE RIC
ICE RIC
ICE RICE
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
E RI
ER
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
ICE RIC
ICE RIC
ICE RIC
R
R
R
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
ER
E
E3min | Cook Time 10min
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
Prep
Time
I
I
R
R
R
R
E
E
E
E
C
C
RICE RI
RICE RI
RICE RIC
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
CE R
CMACROS
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
INGREDIENTS
E
E
E
C
C
C
I
C
I
RICE R
RICE R
RICE RI
RICE RI
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
REQUIRED:
CE 1320
E RICal:
E RICE
E RICE
CE RICE
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
RI - 12oz
RI
ICE R
90% Lean
Ground
R82g
RICE RI
RICEBeef
E
E
E
Protein:
C
C
C
I
I
I
R
R
R
E
E
E
C
C
ICE
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
- 2 cups
Carbs:
137g
E RICE
E RICE R
E RICE R
E RICE R White Rice
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
IC
IC
ISugar
RICE
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
Brown
¼
cup
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
Fat:
47g
R
RICE
E RICE
E RICE
E
E RICE R Soy Sauce
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
RICE
RIC
RIC
RIC - 3 tbsp
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E RICE
E RICE
E RICE
C
C
C
I
CE RICE
I
I
R
R
R
Olive OilC-E1Rtbsp
E
E
E
C
C
C
I
I
I
R
R
E
E
C
C
RIC
RI
RI
RI
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
Garlic - 3 cloves RICE RICE
E RICE
CE RICE
C
I
CE RICE
I
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
RIC
R
RI Flake - 1 tsp RICE RICE RI
E
E
E
C
C
I
C
I
I
R
R
R
E
Red
Pepper
E
E
C
C
I
C
I
I
R
R
R
E
E
CE RIC
CE RIC
CE RICE
I
CE RICE Ground Ginger
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
- ½ tsp
E RIC
ER
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
ICE RIC
ICE RIC
ICE RIC
ICE RIC
R
R
R
E
E
Green Onion
-IC
2Ewhole
C
C
I
I
R
R
R
E
E
E
C
C
C
I
I
I
E RI
ER
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
-½
tsp
RICE RI
RICE RIC
RICE RIC
RICE RIC Sesame RSeed
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
E
E
E
CE R
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
RICE R
RICE RI
RICE RI
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
CE R
CE
C
I
C
I
I
I
R
R
R
R
INSTRUCTIONS
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
RICE R
RICE R
RICE RI
RICE RI
E
E
E
C
C
C
I
I
I
R
R
R
PREP
E
E
E
C
C
C
I
I
I
R
R
R
E
ICE R
ICEtexture are even:
ICE in a bowl until the consistency
ICthe
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
Prepare
Korean
Beef
Marinade
by
mixing
intensely
and
C
I
C
I
I
I
CE R
ICE R
ICE R
RPepper
RISauce,
RBeef,
RICE R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
12oz of
90%
Lean
Ground
¼
cup
of
Brown
Sugar,
3
tbsp
Soy
3
cloves
of
Garlic,
1
tsp
of
Red
E
ICE
IC
ICE
ICE
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
Flake, ½ tsp of Ground
RICE R
E RICE
E RICE R
EGinger
E RICE R
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
IC
IC
IC
RICE
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
RICE
E RICE
E RICE
Green
EOnions
E RICE R Chop up 2 whole
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
RICE
RIC
RIC
RIC
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E RICE
E RICE
E RICE
C
C
C
I
CE RICE
I
I
R
R
R
Heat one pan
on
high
heat.
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
RIC
RonI oil.)
RI know we ain’t wasting
RICnon-stick-spray on bothRpans.
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
Slap
some
(you
already
no
calories
I
I
I
R
R
R
E
E RICE
CE RIC
CE RICE
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
RIC
R
R
RI
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
MAKING THE RICE
ICE RIC
CE RICE
ICE RIC
ICE RICE
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
FillRyour
uncooked
R cooker to about half-fullRwith
E RIC
ER
E R Rice.
E rice
C
C
C
I
C
I
I
I
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
E
E
E
E
C
C
IC your hands to massage Ithe
E RIthe
E Ruse
E RaIstrainer
Place that amount C
ofErice
within the rice cooker
pot
rice
ICuntil
ICand
ICinto
ICE RIC
R
R
R
E
E
C
C
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
E RI
E Ris being washed away. E RICE RICE
E R a milky color, indicating
C
C
I
C
I
I
water
becomes
the
starch
R
R
R
E
E
E
C
C
I
C
I
I
R
R
R
E
E
E
C
IC that is strained out becomes
RICrepeat this process 2-3 Rtimes
E RI
RICclear.
RICEtheRwater
RICEand
RICE RIC
E
Dump out the starchy
water
until
E
E
C
C
C
I
I
I
R
R
E
E
E
C
C
C
I
I
I
R
R
R
Ecups of rice + 5 cups of E RICE RICE R
Ethe same amount of waterEasRrice
Erice cooker with the cleanErice
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
Refill
the
and
add
(ex:
5
I
R
R
E
C
C
I
RIC
RI
Rrice
E
E
E
C
C
C
I
I
I
R
R
R
RICE RIC water.) intoRthe
E
E
E
C
C
C
I
I
I
R
R
R
pot
and
let
the
cooker
do
the
magic.
E
E ICE
CE RIC
CE RICE
ICE R
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
RICE R
RICE R
RICE R
RICE RI
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
COOKING
THE
BEEF
ICE R
ICE
ICE
ICE
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R continuously cutting and
ER
Slap the Beef onto the
pan
stirring
the Ibeef
CE keep
RisICcooked.
RICEtheRBeef into mini bits until
RIand
RICE R
E
E
E
C
C
C
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E Beef is fully cooked by making
ICE
ICall bits are browned. ICE RICE RIC
R
Check
ifICthe
sure
R
R
E
E
E
C
C
I
C
I
I
R
R
R
E
E
E
C
C
I
C
I
I
R
R
E RICE
E RICE
E RICE R
E RICE R
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
RICE
RIC
RIC THE RICE BOWL RICE RICE RIC
E
E
E
C
C
I
C
I
I
CRAFTING
R
R
R
E
E
E
C
C
I
C
I
I
R
R
R
E RICE
E RICE
E RICE
E RICE
C
C
C
I
I
I
R
R
R
Add to one Ebowl
inE this
order:
E
E
C
C
C
I
I
I
R
R
R
E
E
C
RICE
RI
RIC Onions. ½ tsp of Sesame
RofICcooked Rice. The cookedRIBeef.
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
2
cups
The
Green
Seeds
I
I
R
R
R
E RICE
E RICE
E RICE
C
C
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
RIC
RI
RI
RI
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
PLATING
E RICE
CE RIC
CE RICE
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
R GAINS.
R
Plate,
Garnish,
Tag
Me
@DamianTheFatass
for MAXIMUMRAESTHETIC
RI Take a Sexy Photo, and
E RIC
E
E
E
C
C
C
I
C
I
I
I
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
ICE RIC
CE RICE
ICE RIC
ICE RIC
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
E RIC
ER
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
ICE RIC 117
ICE RIC
ICE RIC
ICE RIC
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
E RI
E
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
RICE RI
RICE RI
RICE RIC
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
CE R
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
E RI
CE RI
CE RI
ICE R
KOREAN BEEF RICE BOWL
CLICK HERE TO WATCH
E RICE
E RICE
E RICE
E RICE
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
RICE
RIC
RIC
RIC
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E RICE
E RICE
E RICE
C
C
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
RIC
RI
RIC
RIC
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E RICE
E RICE
CE RICE
C
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
RIC
R
RUI T T I N G V E R.
RI
E
E
E
E
C
C
C
I
C
I
I
I
R
R
C
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
ICE RIC
ICE RICE
ICE RICE
ICE RICE
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E RI
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
ICE RIC
ICE RIC
ICE RIC
ICE RICE
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
E RI
ER
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
ICE RIC
ICE RIC
ICE RIC
R
R
R
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
ER
E
E10min | Cook Time 3min
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
Prep
Time
I
I
R
R
R
R
E
E
E
E
C
C
RICE RI
RICE RI
RICE RIC
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
CE R
CMACROS
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
INGREDIENTS
E
E
E
C
C
C
I
C
I
I
RICE R
RICE R
RICE ROPTIONAL:
RICE RI
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
REQUIRED:
CE 450
E RICal:
E RICE
E RICE
CE RICE
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
RI
ICE R
Rice - 1.5E cups
R50g
RICE RI
RICE RI Green Onion
E
E
E
Protein:
C
C
C
I
I
I
R
R
R
E
E
C
C
ICE
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
-IC
6oz
Carbs:
58g
E RICE
E RICE RGreen Peas E RICE RICE RICE R
E RICE R Chicken EBreast
C
I
R
R
E
E
C
C
I
I
R
R
E
IC
IC
IC - 65g
RICE
R
R
R
E
E
E
E
C
C
C
I
C
I
I
Carrot
I
R
Egg
Whites
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
Fat:
2g
R
RICE
E RICE
E RICE
E
E RICE R Soy Sauce
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
Pineapple
E
E
RICE
RIC
RIC
RIC - 1 tbsp
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E RICE
E RICE
E RICEBroccoli
C
C
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
RIC
RI
RI
RIC
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E RICEBell Pepper E RICE RICE RICE
CE RICE
C
I
CE RICE
I
R
R
E
E
C
C
I
I
R
R
E
E
C
C
C
I
RIC
R
RI
RI
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
ICE RIC
CE RICE
ICE RIC
ICE RICE
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
E RIC
ER
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
ICE RIC
ICE RIC
ICE RIC
ICE RIC
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
E RI
ER
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
ICE RI
ICE RIC
ICE RIC
R
R
R
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
E
E
ER
CE R
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
RICE R
RICE RI
RICE RI
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
CE R
CE
C
I
C
I
I
I
R
R
R
R
INSTRUCTIONS
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
RICE R
RICE R
RICE RI
RICE RI
E
E
E
C
C
C
I
COOKING THEICFRIED
RICE
I
I
R
R
R
E
E
E
C
C
I
I
R
R
R
E to high heat & slap some
ICE R
ICEain’t wasting no caloriesIon
ICE on the pan. (you already
ICpan
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
Heat
one
non-stick-spray
know
we
E
E
E
E
C
C
C
C
I
I
I
RICE R
RICE R
RICE R
RICE R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
oil.)
C
I
I
I
R
R
R
E
ICE
IC
ICE
ICE
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
RICE R
E RICE
E RICE R
E
E RICE R Slap 1.5 cups
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
crispy.
IC
IC
IC of cooked Rice and fryICuntil
RICE
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
I
C
I
I
R
R
R
E RICE
E RICE
E RICE
E RICE R
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
RICE
RICFried Rice to add into your
RICeggs are cooked beforeRremoving
RICof Egg Whites and keepRfrying
E
E
E
Mix
inE65g
until
the
your
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
E RICE
E RICE
E RICE
C
C
C
I
CE RICE
I
I
protein of choice.
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
RIC
RI
RI
RIC
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E RICE
CE RIC
CE RICE
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
COOKING
THE
CHICKEN
R
R
R
E
E
E
C
C
C
I
I
RIC
R
R
RI
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
Slice/Dice/Chop
6oz
of
Chicken
Breast
and
season
with
Garlic
Powder,
Salt,
and
Pepper.
(or
your
favorite
seasoning.)
E
E
ICE RIC
CE RICE
ICE RIC
ICE RICE
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
E RIC
ER
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
IC (you already know we ain’t
RIC& slap some non-stick-spray
Heat up another pan E
toR
high
on
wasting
ICE RnoIC
ICtheE Rpan.
ICEheat
ICE RIC
R
R
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
E RI
E
ER
EonRoil.)
C
C
C
calories
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
RICE RI
RICE RIC
RICE RIC
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E then flip to the other side
E searing one side until searE marks
EChicken Breast onto the pan
CE R
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
Slap
the
and
cook
by
appear,
C
C
I
C
I
I
I
R
R
R
R
E
E
E
C
C
C
I
E RI to get a beautiful even
ICE RI the chicken. ICE RICE RICE R
Rthroughout
RICflipping
RICE RIC and slightlyRsear,
E
E
C
C
I
I
R
then
keep
cook
R
E
E
C
C
I
I
R
E Chicken Breast is fully cooked
CE Rand making sure the ICE RICE RICE R
CE through a few piecesICwith
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
Check
if
the
by
cutting
the
spatula
C
C
I
RICE R
RICE R
RICE R
RICE RI
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
insides
are
fully
white.
R
R
R
ICE R
ICE
ICE
ICE
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
RICE R
RICE R
RICE R
RICE R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
ICE
IC
IC before stirring to perfection
ICEFried Rice and add 1 tbsp
Slap
inRthe
of R
Soy
Sauce
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
E RICE
E RICE
E RICE R
E RICE R
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
RICE
RIC
RIC
RIC THE RICE BOWL
E
E
E
E
C
C
C
I
C
I
CRAFTING
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
ICE with:
ICE Rice Bowl for maximumICtaste
E RICE
E Rgains
E Ryour
E RICE
C
C
C
I
I
I
R
R
R
You may also
choose
to
top
bud
E
E
E
C
C
I
I
R
R
R
E
E
E
C
IC
RICE
RI Pineapples to your desire.
RIC Carrots, Green Onions,
Ramount
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
Optional
of
chopped
Bell
Peppers,
Broccoli,
Green
Peas,
I
C
I
I
I
R
R
R
R
E RICE
E RICE
E RICE
C
C
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
RIC
RI
RI
RI
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
PLATING
E RICE
CE RIC
CE RICE
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
R GAINS.
Plate,
Garnish,
Tag
Me
@DamianTheFatass
for MAXIMUMR
AESTHETIC
R
RI Take a Sexy Photo, and
E RIC
E
E
E
C
C
C
I
C
I
I
I
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
ICE RIC
CE RICE
ICE RIC
ICE RIC
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
E RIC
ER
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
ICE RIC 119
ICE RIC
ICE RIC
ICE RIC
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
E RI
E
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
RICE RI
RICE RI
RICE RIC
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
CE R
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
E RI
CE RI
CE RI
ICE R
NOT SO FRIED RICE - CHICKEN
E RICE
E RICE
E RICE
E RICE
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
RICE
RIC
RIC
RIC
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E RICE
E RICE
E RICE
C
C
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
RIC
RI
RIC
RIC
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E RICE
E RICE
CE RICE
C
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
RIC
R
RUI L K I N G V E R.
RI
E
E
E
E
C
C
C
I
C
I
I
I
R
R
B
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
ICE RIC
ICE RICE
ICE RICE
ICE RICE
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E RI
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
ICE RIC
ICE RIC
ICE RIC
ICE RICE
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
E RI
ER
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
ICE RIC
ICE RIC
ICE RIC
R
R
R
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
ER
E
E10min | Cook Time 3min
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
Prep
Time
I
I
R
R
R
R
E
E
E
E
C
C
RICE RI
RICE RI
RICE RIC
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
CE R
CMACROS
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
INGREDIENTS
E
E
E
C
C
C
I
C
I
I
RICE R
RICE R
RICE ROPTIONAL:
RICE RI
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
REQUIRED:
CE 1135
E RICal:
E RICE
E RICE
CE RICE
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
RI
ICE R
Rice - 2.5
cups
R85g
RICE RI
RICE RI Green Onion
E
E
E
Protein:
C
C
C
I
I
I
R
R
R
E
E
E
C
C
ICE
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
-IC
10oz
Carbs:
98g
E RICE
E RICE RGreen Peas E RICE RICE RICE R
E RICE R Chicken EBreast
C
I
R
R
E
E
C
C
I
I
R
R
E
IC
IC
IC - 100g
RICE
R
R
R
E
E
E
E
C
C
C
I
C
I
I
Carrot
I
R
Egg
Whites
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
Fat:
45g
R
RICE
E RICE
E RICE
E
E RICE R Soy Sauce
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
Pineapple
E
E
RICE
RIC
RIC
RIC - 2 tbsp
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E RICE
E RICE
E RICEBroccoli
C
C
C
I
CE RICE
I
I
R
R
R
Olive OilC-E2Rtbsp
E
E
E
C
C
C
I
I
I
R
R
E
E
C
C
RIC
RI
RI
RI
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E RICEBell Pepper E RICE RICE RICE
CE RICE
C
I
CE RICE
I
R
R
E
E
C
C
I
I
R
R
E
E
C
C
C
I
RIC
R
RI
RI
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
ICE RIC
CE RICE
ICE RIC
ICE RICE
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
E RIC
ER
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
ICE RIC
ICE RIC
ICE RIC
ICE RIC
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
E RI
ER
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
ICE RI
ICE RIC
ICE RIC
R
R
R
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
E
E
ER
CE R
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
RICE R
RICE RI
RICE RI
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
CE R
CE
C
I
C
I
I
I
R
R
R
R
INSTRUCTIONS
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
RICE R
RICE R
RICE RI
RICE RI
E
E
E
C
C
C
I
COOKING THEICFRIED
RICE
I
I
R
R
R
E
E
E
C
C
I
I
R
R
R
E onto the pan.
E to high heat & pour 2 tbsp
ICE R
ICE
ICOil
ICpan
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
Heat
one
of
Olive
E
E
E
E
C
C
C
I
C
I
I
I
RICE R
RICE R
RICE R
RICE R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
ICE
IC
ICE
ICE
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
of cooked Rice
E Rfry until crispy.
E RICE
E RICE R
E RICand
E RICE R Slap 2.5 cups
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
IC
IC
IC
RICE
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
CE your
CE removing your FriedICRice
ICEkeep frying until the eggsICare
Whites
cooked
to
add
E RIinto
E RIbefore
E Rand
E RICE R Mix in 100gEofREgg
C
C
C
I
I
I
R
R
R
E
E
E
C
I
R
R
E
E
RICE
RIC
RIC
RofICchoice.
E
E
E
E
protein
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E RICE
E RICE
E RICE
C
C
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C CHICKEN
RIC
RI
RI
RITHE
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
COOKING
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
RIC
E RICEBreast and season Ewith
CEseasoning.)
CE RICESalt, and Pepper. I(or
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
Slice/Dice/Chop
10oz
of
Chicken
Garlic
Powder,
your
favorite
R
R
R
E
E
C
C
C
I
RIC
R
R
RI
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
IC
RICE
E RIC
ICE Rno
CE RICE Heat up another
ICthe
ICE heat
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
pan
to
high
&
slap
some
non-stick-spray
on
pan.
(you
already
know
we
ain’t
wasting
I
I
E RIC
ER
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
calories on oil.)
ICE RIC
ICE RIC
ICE RIC
ICE RIC
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
E RI
E
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C marks appear, then flipICtoE the
RICpan and cook by searingRone
E RI side
E RIsear
ICEthe
RICother
RICuntil
Ronto
Breast
side
RICE RIC Slap the Chicken
E
E
C
C
I
I
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E even cook throughoutEthe
E sear, then keep flippingEtoRget
CE R
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
and
slightly
a
beautiful
chicken.
C
C
I
C
I
I
I
R
R
R
E
E
C
C
C
I
RI cooked by cutting through
E RI with the spatula andEmaking
RICEtheR
RICpieces
RICisE fully
RICE RIC Check if theRChicken
E
E
E
C
C
C
I
I
I
R
R
Breast
a few
sure
R
E
E
C
C
C
I
I
I
R
R
E fully white.
CE
CE
ICE R
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
insides
are
C
C
C
I
C
I
I
RICE R
RICE R
RICE R
RICE RI
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
ICE R
ICE
ICE
ICE
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R of Soy Sauce before stirring
ER
Slap in the Fried Rice and
ICE2 tbsp
RICE R
RtoICperfection
Radd
RICE R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
ICE
IC
IC
ICE
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
RICE
BOWL
E RICE
E RICE
E RICE R
E RICE R CRAFTINGETHE
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
IC
RICE
RIC
Rmaximum
RICalso choose to top your Rice
E
E
E
E
C
C
C
I
C
I
You
may
Bowl
for
taste bud gains with:
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
CE Green Peas, Pineapples
CE Peppers, Broccoli, Carrots,
RICdesire.
Eyour
E RIOnions,
E RIBell
E RICE
C
C
C
I
I
I
R
R
R
Optional amount
ofE chopped
Green
to
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
RICE
RI
RIC
RIC
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E RICE
E RICE
E RICE
C
C
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
PLATING
E
E
E
C
C
C
RIC
RI
RI
RI
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
Plate, Garnish, Take a Sexy
AESTHETIC GAINS. ICE RIC
RICMAXIMUM
RICE and Tag Me @DamianTheFatass
E Photo,
CE for
C
CE RICE
I
I
R
R
ER
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E RIC
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
ICE RIC
CE RICE
ICE RIC
ICE RIC
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
E RIC
ER
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
ICE RIC 120
ICE RIC
ICE RIC
ICE RIC
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
E RI
E
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
RICE RI
RICE RI
RICE RIC
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
CE R
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
E RI
CE RI
CE RI
ICE R
NOT SO FRIED RICE - CHICKEN
CLICK HERE TO WATCH
E RICE
E RICE
E RICE
E RICE
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
RICE
RIC
RIC
RIC
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E RICE
E RICE
E RICE
C
C
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
RIC
RI
RIC
RIC
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E RICE
E RICE
CE RICE
C
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
RIC
R
RUI T T I N G V E R.
RI
E
E
E
E
C
C
C
I
C
I
I
I
R
R
C
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
ICE RIC
ICE RICE
ICE RICE
ICE RICE
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E RI
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
ICE RIC
ICE RIC
ICE RIC
ICE RICE
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
E RI
ER
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
ICE RIC
ICE RIC
ICE RIC
R
R
R
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
ER
E
E10min | Cook Time 3min
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
Prep
Time
I
I
R
R
R
R
E
E
E
E
C
C
RICE RI
RICE RI
RICE RIC
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
CE R
CMACROS
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
INGREDIENTS
E
E
E
C
C
C
I
C
I
I
RICE R
RICE R
RICE ROPTIONAL:
RICE RI
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
REQUIRED:
CE 560
E RICal:
E RICE
E RICE
CE RICE
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
RI
ICE R
Rice - 1.5E cups
R50g
RICE RI
RICE RI Green Onion
E
E
E
Protein:
C
C
C
I
I
I
R
R
R
E
E
C
C
ICE
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
Green Peas
- 6ozICE RICE R
Carbs:
58g
E RICE
E RICE R
E RICE R Flank Steak
C
C
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
IC
IC
IC - 65g
RICE
R
R
R
E
E
E
E
C
C
C
I
C
I
I
Carrot
I
R
Egg
Whites
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
Fat:
14g
R
RICE
E RICE
E RICE
E
E RICE R Soy Sauce
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
Pineapple
E
E
RICE
RIC
RIC
RIC - 1 tbsp
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E RICE
E RICE
E RICEBroccoli
C
C
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
RIC
RI
RI
RIC
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E RICEBell Pepper E RICE RICE RICE
CE RICE
C
I
CE RICE
I
R
R
E
E
C
C
I
I
R
R
E
E
C
C
C
I
RIC
R
RI
RI
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
ICE RIC
CE RICE
ICE RIC
ICE RICE
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
E RIC
ER
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
ICE RIC
ICE RIC
ICE RIC
ICE RIC
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
E RI
ER
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
ICE RI
ICE RIC
ICE RIC
R
R
R
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
E
E
ER
CE R
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
RICE R
RICE RI
RICE RI
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
CE R
CE
C
I
C
I
I
I
R
R
R
R
INSTRUCTIONS
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
RICE R
RICE R
RICE RI
RICE RI
E
E
E
C
C
C
I
COOKING THEICFRIED
RICE
I
I
R
R
R
E
E
E
C
C
I
I
R
R
R
E to high heat & slap some
ICE R
ICEain’t wasting no caloriesIon
ICE on the pan. (you already
ICpan
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
Heat
one
non-stick-spray
know
we
E
E
E
E
C
C
C
C
I
I
I
RICE R
RICE R
RICE R
RICE R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
oil.)
C
I
I
I
R
R
R
E
ICE
IC
ICE
ICE
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
RICE R
E RICE
E RICE R
E
E RICE R Slap 1.5 cups
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
crispy.
IC
IC
IC of cooked Rice and fryICuntil
RICE
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
I
C
I
I
R
R
R
E RICE
E RICE
E RICE
E RICE R
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
RICE
RICFried Rice to add into your
RICeggs are cooked beforeRremoving
RICof Egg Whites and keepRfrying
E
E
E
Mix
inE65g
until
the
your
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
E RICE
E RICE
E RICE
C
C
C
I
CE RICE
I
I
protein of choice.
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
RIC
RI
RI
RIC
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E RICE
CE RIC
CE RICE
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
COOKING
THE
STEAK
R
R
R
E
E
E
C
C
C
I
I
RIC
R
R
RI
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
Slice
6oz
of
Flank
Steak
into
very
thin
strips
E
E
ICE RIC
CE RICE
ICE RIC
ICE RICE
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
E RIC
ER
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
IC
RIC& slap some non-stick-spray
Heat up another pan E
toR
high
on
ICE RIC
ICtheE Rpan.
ICEheat
ICE RIC
R
R
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
E RI
E
E Roil.)
E R know we ain’t wastingEnoRIcalories
C
C
C
(you
already
on
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
R
R
R
E
E
E
C
RICE RI
RICE RIC
RICE RIC
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E medium heat to ensure the
Eon high heat. Continue to flip
ESteak onto the pan and searE Rboth
CE R
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
Slap
the
sides
the
steak
on
C
C
I
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
RI is cooked to medium-rare
E Rinsides
RICE Rto
RICthe
RICESteak
RICE RIC insides are Rcooked
E
E
C
C
C
I
I
I
R
R
properly.
when
are slightly red.
Steak
isEcooked
R
E
E
E
C
C
C
I
I
I
R
R
E when the insides are allE browned.
CE
CE
ICE R
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
medium-well
C
C
C
I
C
I
I
RICE R
RICE R
RICE R
RICE RI
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
ICE R
ICE
ICE
ICE
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R of Soy Sauce before stirring
ER
Slap in the Fried Rice and
ICE1 tbsp
RICE R
RtoICperfection.
Radd
RICE R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
ICE
IC
IC
ICE
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
RICE
BOWL
E RICE
E RICE
E RICE R
E RICE R CRAFTINGETHE
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
IC
RICE
RIC
Rmaximum
RICalso choose to top your Rice
E
E
E
E
C
C
C
I
C
I
You
may
Bowl
for
taste bud gains with:
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
CE Green Peas, Pineapples
CE Peppers, Broccoli, Carrots,
RICdesire.
Eyour
E RIOnions,
E RIBell
E RICE
C
C
C
I
I
I
R
R
R
Optional amount
ofE chopped
Green
to
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
RICE
RI
RIC
RIC
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E RICE
E RICE
E RICE
C
C
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
PLATING
E
E
E
C
C
C
RIC
RI
RI
RI
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
Plate, Garnish, Take a Sexy
AESTHETIC GAINS. ICE RIC
RICMAXIMUM
RICE and Tag Me @DamianTheFatass
E Photo,
CE for
C
CE RICE
I
I
R
R
ER
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E RIC
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
ICE RIC
CE RICE
ICE RIC
ICE RIC
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
E RIC
ER
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
ICE RIC 122
ICE RIC
ICE RIC
ICE RIC
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
E RI
E
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
RICE RI
RICE RI
RICE RIC
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
CE R
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
E RI
CE RI
CE RI
ICE R
NOT SO FRIED RICE - STEAK
E RICE
E RICE
E RICE
E RICE
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
RICE
RIC
RIC
RIC
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E RICE
E RICE
E RICE
C
C
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
RIC
RI
RIC
RIC
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E RICE
E RICE
CE RICE
C
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
RIC
R
RUI L K I N G V E R.
RI
E
E
E
E
C
C
C
I
C
I
I
I
R
R
B
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
ICE RIC
ICE RICE
ICE RICE
ICE RICE
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E RI
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
ICE RIC
ICE RIC
ICE RIC
ICE RICE
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
E RI
ER
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
ICE RIC
ICE RIC
ICE RIC
R
R
R
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
ER
E
E10min | Cook Time 3min
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
Prep
Time
I
I
R
R
R
R
E
E
E
E
C
C
RICE RI
RICE RI
RICE RIC
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
CE R
CMACROS
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
INGREDIENTS
E
E
E
C
C
C
I
C
I
I
RICE R
RICE R
RICE ROPTIONAL:
RICE RI
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
REQUIRED:
CE 1315
E RICal:
E RICE
E RICE
CE RICE
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
RI
ICE R
Rice - 2.5
cups
R85g
RICE RI
RICE RI Green Onion
E
E
E
Protein:
C
C
C
I
I
I
R
R
R
E
E
E
C
C
ICE
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
- 10oz
Carbs:
98g
E RICE
E RICE RGreen Peas E RICE RICE RICE R
E RICE R Flank Steak
C
C
I
I
R
R
E
E
C
C
I
I
R
R
E
E
IC
IC
IC - 100g
RICE
R
R
R
E
E
E
E
C
C
C
I
C
I
I
Carrot
I
R
Egg
Whites
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
Fat:
65g
R
RICE
E RICE
E RICE
E
E RICE R Soy Sauce
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
Pineapple
E
E
RICE
RIC
RIC
RIC - 2 tbsp
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E RICE
E RICE
E RICEBroccoli
C
C
C
I
CE RICE
I
I
R
R
R
Olive OilC-E2Rtbsp
E
E
E
C
C
C
I
I
I
R
R
E
E
C
C
RIC
RI
RI
RI
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E RICEBell Pepper E RICE RICE RICE
CE RICE
C
I
CE RICE
I
R
R
E
E
C
C
I
I
R
R
E
E
C
C
C
I
RIC
R
RI
RI
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
ICE RIC
CE RICE
ICE RIC
ICE RICE
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
E RIC
ER
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
ICE RIC
ICE RIC
ICE RIC
ICE RIC
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
E RI
ER
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
ICE RI
ICE RIC
ICE RIC
R
R
R
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
E
E
ER
CE R
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
RICE R
RICE RI
RICE RI
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
CE R
CE
C
I
C
I
I
I
R
R
R
R
INSTRUCTIONS
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
RICE R
RICE R
RICE RI
RICE RI
E
E
E
C
C
C
I
COOKING THEICFRIED
RICE
I
I
R
R
R
E
E
E
C
C
I
I
R
R
R
E onto the pan.
E to high heat & pour 2 tbsp
ICE R
ICE
ICOil
ICpan
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
Heat
one
of
Olive
E
E
E
E
C
C
C
I
C
I
I
I
RICE R
RICE R
RICE R
RICE R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
ICE
IC
ICE
ICE
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
of cooked Rice
E Rfry until crispy.
E RICE
E RICE R
E RICand
E RICE R Slap 2.5 cups
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
IC
IC
IC
RICE
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
CE your
CE removing your FriedICRice
ICEkeep frying until the eggsICare
Whites
cooked
to
add
E RIinto
E RIbefore
E Rand
E RICE R Mix in 100gEofREgg
C
C
C
I
I
I
R
R
R
E
E
E
C
I
R
R
E
E
RICE
RIC
RIC
RofICchoice.
E
E
E
E
protein
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E RICE
E RICE
E RICE
C
C
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C STEAK
RIC
RI
RI
RITHE
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
COOKING
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
CE thin strips
E RIvery
CE RIC
CE RICE
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
Slice 10oz
of
Flank
Steak
into
R
R
R
E
E
E
C
C
C
I
I
RIC
R
R
RI
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
RICE
E RIC
ICE RIC
CE RICE Heat up another
ICthe
ICE heat
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
pan
to
high
&
slap
some
non-stick-spray
on
pan.
I
I
E RIC
ER
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
(you already know we
ain’t
E RIC no calories on oil.) E RICE RICE RIC
ICE RIC
ICwasting
ICE RIC
R
R
E
E
C
C
I
I
R
R
E
E
C
C
C
I
I
I
R
E RI
E
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C both sides on high heat.
E RI the
ICEandRIsear
RtoICensure
RICE RtoICflip the steak on Rmedium
Rpan
onto
the
Continue
heat
RICE RIC Slap the Steak
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
E red. Steak is cooked to E RICE RICE R
E
E cooked properly. Steak isE cooked
C
C
C
I
I
I
R
R
R
E
E
E
insides
are
to
medium-rare
when
the
insides
are
slightly
C
C
C
I
I
I
R
R
R
E
E
C
C
RIC
RI
RI all browned.
E
E
E
C
C
C
I
I
I
R
R
R
RICE RIC medium-wellRIwhen
E
E
E
C
C
C
I
I
I
R
R
the
insides
are
R
E
E CE
CE RIC
CE RICE
ICE R
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
ER
ICE2Rtbsp of Soy Sauce before
RICE R
RtoICperfection.
Radd
RICE RI
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
Slap in
the
Fried
Rice
and
stirring
R
R
R
ICE R
ICE
ICE
ICE
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
RICE R
RICE R
RICE R
RICE R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
ICE
IC
IC
ICETHE RICE BOWL
CRAFTING
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
CE RRice Bowl for maximumICtaste
ICE with:
choose
to
bud
E RICE
E Rgains
EtopRIyour
E RICE R You may also
C
C
C
I
I
I
R
R
R
E
E
E
C
C
I
I
R
R
R
E
E
E
C
RICE
RICPineapples to your desire.
RIC Carrots, Green Onions,
RIamount
E
E
E
E
C
C
C
I
C
I
Optional
of chopped Bell Peppers,
Broccoli,
Green
Peas,
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E RICE
E RICE
E RICE
E RICE
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
RICE
RI
RIC
RIC
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
PLATING
I
C
I
I
I
R
R
R
R
E
ICE
E RICE
E RforICMAXIMUM
E RPhoto,
C
C
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
Plate, Garnish,
Take
a
Sexy
and
Tag
Me
@DamianTheFatass
AESTHETIC
GAINS.
E
E
E
C
C
C
RIC
RI
RI
RI
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E RICE
CE RIC
CE RICE
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
R
R
RI
E RIC
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
ICE RIC
CE RICE
ICE RIC
ICE RIC
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
E RIC
ER
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
ICE RIC 123
ICE RIC
ICE RIC
ICE RIC
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
E RI
E
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
RICE RI
RICE RI
RICE RIC
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
CE R
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
E RI
CE RI
CE RI
ICE R
NOT SO FRIED RICE - STEAK
CLICK HERE TO WATCH
E RICE
E RICE
E RICE
E RICE
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
RICE
RIC
RIC
RIC
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E RICE
E RICE
E RICE
C
C
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
RIC
RI
RIC
RIC
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E RICE
E RICE
CE RICE
C
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
RIC
R
RUI T T I N G V E R.
RI
E
E
E
E
C
C
C
I
C
I
I
I
R
R
C
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
ICE RIC
ICE RICE
ICE RICE
ICE RICE
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E RI
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
ICE RIC
ICE RIC
ICE RIC
ICE RICE
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
E RI
ER
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
ICE RIC
ICE RIC
ICE RIC
R
R
R
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
ER
E
E10min | Cook Time 3min
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
Prep
Time
I
I
R
R
R
R
E
E
E
E
C
C
RICE RI
RICE RI
RICE RIC
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
CE R
CMACROS
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
INGREDIENTS
E
E
E
C
C
C
I
C
I
I
RICE R
RICE R
RICE ROPTIONAL:
RICE RI
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
REQUIRED:
CE 460
E RICal:
E RICE
E RICE
CE RICE
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
RI
ICE R
Rice - 1.5E cups
R50g
RICE RI
RICE RI Green Onion
E
E
E
Protein:
C
C
C
I
I
I
R
R
R
E
E
C
C
ICE
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
Carbs:
58g
E RICE
E RICE RGreen Peas E RICE RICE RICE R
E RICE R Shrimp -E5oz
C
C
I
I
R
R
E
E
C
C
I
I
R
R
E
IC
IC
IC - 65g
RICE
R
R
R
E
E
E
E
C
C
C
I
C
I
I
Carrot
I
R
Egg
Whites
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
Fat:
3g
R
RICE
E RICE
E RICE
E
E RICE R Soy Sauce
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
Pineapple
E
E
RICE
RIC
RIC
RIC - 1 tbsp
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E RICE
E RICE
E RICEBroccoli
C
C
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
RIC
RI
RI
RIC
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E RICEBell Pepper E RICE RICE RICE
CE RICE
C
I
CE RICE
I
R
R
E
E
C
C
I
I
R
R
E
E
C
C
C
I
RIC
R
RI
RI
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
ICE RIC
CE RICE
ICE RIC
ICE RICE
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
E RIC
ER
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
ICE RIC
ICE RIC
ICE RIC
ICE RIC
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
E RI
ER
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
ICE RI
ICE RIC
ICE RIC
R
R
R
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
E
E
ER
CE R
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
RICE R
RICE RI
RICE RI
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
CE R
CE
C
I
C
I
I
I
R
R
R
R
INSTRUCTIONS
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
RICE R
RICE R
RICE RI
RICE RI
E
E
E
C
C
C
I
COOKING THEICFRIED
RICE
I
I
R
R
R
E
E
E
C
C
I
I
R
R
R
E to high heat & slap some
ICE R
ICEain’t wasting no caloriesIon
ICE on the pan. (you already
ICpan
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
Heat
one
non-stick-spray
know
we
E
E
E
E
C
C
C
C
I
I
I
RICE R
RICE R
RICE R
RICE R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
oil.)
C
I
I
I
R
R
R
E
ICE
IC
ICE
ICE
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
RICE R
E RICE
E RICE R
E
E RICE R Slap 1.5 cups
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
crispy.
IC
IC
IC of cooked Rice and fryICuntil
RICE
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
I
C
I
I
R
R
R
E RICE
E RICE
E RICE
E RICE R
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
RICE
RICFried Rice to add into your
RICeggs are cooked beforeRremoving
RICof Egg Whites and keepRfrying
E
E
E
Mix
inE65g
until
the
your
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
E RICE
E RICE
E RICE
C
C
C
I
CE RICE
I
I
protein of choice.
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
RIC
RI
RI
RIC
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E RICE
CE RIC
CE RICE
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
COOKING
THE
SHRIMP
R
R
R
E
E
E
C
C
C
I
I
RIC
R
R
RI
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
Grab
5oz
of
Shrimp
either
deveined
&
raw
or
pre-cooked
&
frozen.
E
E
ICE RIC
CE RICE
ICE RIC
ICE RICE
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
E RIC
ER
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
IC
RIC& slap some non-stick-spray
Heat up another pan E
toR
high
on
ICE RIC
ICtheE Rpan.
ICEheat
ICE RIC
R
R
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
E RI
E
E Roil.)
E R know we ain’t wastingEnoRIcalories
C
C
C
(you
already
on
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
R
R
R
E
E
E
C
RICE RI
RICE RIC
RICE RIC
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E Shrimp
CE R
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
If
using
Raw
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
I
CE Rfully
ICEandRIcontinuously flip untilICthe
RICE R
RIturns
Rpan
RICE RIC Slap the Shrimp
E
E
E
C
C
C
I
I
I
R
R
into
the
shrimp
pink.
R
E
E
E
C
C
I
I
R
R
R
E
CE
CE
ICE R
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
RICE R
RICE R
RICE R
RICE RI
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
If using
Pre
Cooked
Shrimp
R
R
R
ICE R
ICE
ICE
ICE
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
Slap the Shrimp into theEpan
golden.
E Rsear both sides to slightly
RICE R
RICE R
RICand
RICE R
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
ICE
IC
IC
ICE
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R of Soy Sauce before stirring
CE
RIC1Etbsp
Rice
and
E RICE
E toRIperfection.
E add
E RICE R Slap in the EFried
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
RICE
RIC
RIC
RIC
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E RICE
E RICE
E RICE
E RICE
C
C
C
I
I
I
R
R
R
CRAFTING THE
RICE
BOWL
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C choose to top your RiceICBowl
RICE
RI
RIC
RIalso
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
You
may
for
maximum
taste
bud
gains
with:
I
C
I
I
R
R
R
R
E
ICE
ICE
E RICdesire.
E ROnions,
E RBell
C
C
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
OptionalRamount
of
chopped
Peppers,
Broccoli,
Carrots,
Green
Green
Peas,
Pineapples
to
your
E
E
E
C
C
C
I
RIC
RI
RI
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E RICE
CE RIC
CE RICE
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
R
PLATING
R
RI
E RIC
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
C
RIMAXIMUM
RIC and Tag Me @DamianTheFatass
Take
aR
Sexy
AESTHETIC GAINS.
ICE RIC
CE RICE Plate, Garnish,
ICEfor
ICEPhoto,
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
E RIC
ER
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
ICE RIC 125
ICE RIC
ICE RIC
ICE RIC
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
E RI
E
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
RICE RI
RICE RI
RICE RIC
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
CE R
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
E RI
CE RI
CE RI
ICE R
NOT SO FRIED RICE - SHRIMP
E RICE
E RICE
E RICE
E RICE
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
RICE
RIC
RIC
RIC
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E RICE
E RICE
E RICE
C
C
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
RIC
RI
RIC
RIC
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E RICE
E RICE
CE RICE
C
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
RIC
R
RUI L K I N G V E R.
RI
E
E
E
E
C
C
C
I
C
I
I
I
R
R
B
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
ICE RIC
ICE RICE
ICE RICE
ICE RICE
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E RI
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
ICE RIC
ICE RIC
ICE RIC
ICE RICE
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
E RI
ER
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
ICE RIC
ICE RIC
ICE RIC
R
R
R
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
ER
E
E10min | Cook Time 3min
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
Prep
Time
I
I
R
R
R
R
E
E
E
E
C
C
RICE RI
RICE RI
RICE RIC
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
CE R
CMACROS
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
INGREDIENTS
E
E
E
C
C
C
I
C
I
I
RICE R
RICE R
RICE ROPTIONAL:
RICE RI
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
REQUIRED:
CE 1125
E RICal:
E RICE
E RICE
CE RICE
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
RI
ICE R
Rice - 2.5
cups
R80g
RICE RI
RICE RI Green Onion
E
E
E
Protein:
C
C
C
I
I
I
R
R
R
E
E
E
C
C
ICE
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
Carbs:
98g
E RICE
E RICE RGreen Peas E RICE RICE RICE R
E RICE R Shrimp -E8oz
C
C
I
I
R
R
E
E
C
C
I
I
R
R
E
IC
IC
IC - 100g
RICE
R
R
R
E
E
E
E
C
C
C
I
C
I
I
Carrot
I
R
Egg
Whites
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
Fat:
46g
R
RICE
E RICE
E RICE
E
E RICE R Soy Sauce
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
Pineapple
E
E
RICE
RIC
RIC
RIC - 2 tbsp
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E RICE
E RICE
E RICEBroccoli
C
C
C
I
CE RICE
I
I
R
R
R
Olive OilC-E2Rtbsp
E
E
E
C
C
C
I
I
I
R
R
E
E
C
C
RIC
RI
RI
RI
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E RICEBell Pepper E RICE RICE RICE
CE RICE
C
I
CE RICE
I
R
R
E
E
C
C
I
I
R
R
E
E
C
C
C
I
RIC
R
RI
RI
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
ICE RIC
CE RICE
ICE RIC
ICE RICE
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
E RIC
ER
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
ICE RIC
ICE RIC
ICE RIC
ICE RIC
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
E RI
ER
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
ICE RI
ICE RIC
ICE RIC
R
R
R
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
E
E
ER
CE R
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
RICE R
RICE RI
RICE RI
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
CE R
CE
C
I
C
I
I
I
R
R
R
R
INSTRUCTIONS
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
RICE R
RICE R
RICE RI
RICE RI
E
E
E
C
C
C
I
COOKING THEICFRIED
RICE
I
I
R
R
R
E
E
E
C
C
I
I
R
R
R
E onto the pan.
E to high heat & pour 2 tbsp
ICE R
ICE
ICOil
ICpan
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
Heat
one
of
Olive
E
E
E
E
C
C
C
I
C
I
I
I
RICE R
RICE R
RICE R
RICE R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
ICE
IC
ICE
ICE
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
of cooked Rice
E Rfry until crispy.
E RICE
E RICE R
E RICand
E RICE R Slap 2.5 cups
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
IC
IC
IC
RICE
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
CE
CE removing your FriedICRice
ICEkeep frying until the eggsICare
Whites
cooked
to
add
E RIinto
E RIbefore
E Rand
E RICE R Mix in 100gEofREgg
C
C
C
I
I
I
R
R
R
E
E
E
C
I
R
R
E
E
RICE
RIC
RIC
RIC of choice.
E
E
E
E
your
protein
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E RICE
E RICE
E RICE
C
C
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C SHRIMP
RIC
RI
RI
RITHE
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
COOKING
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
RICE & raw or pre-cooked
Edeveined
CE RIC
CE RICE
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
Grab 8ozRof
Shrimp
either
&
frozen.
R
R
R
E
E
E
C
C
C
I
I
I
RIC
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
RICE
E RIC
ICE RIC
CE RICE Heat up another
ICthe
ICE heat
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
pan
to
high
&
slap
some
non-stick-spray
on
pan.
I
I
E RIC
ER
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
(you already know we
ain’t
E RIC no calories on oil.) E RICE RICE RIC
ICE RIC
ICwasting
ICE RIC
R
R
E
E
C
C
I
I
R
R
E
E
C
C
C
I
I
I
R
E RI
E
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
RICE RI
RICE RIC
RICE RIC
RICE RIC If using RawRIShrimp
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
R
R
E
E until the shrimp turns fullyEpink.
EShrimp into the pan and continuously
CE R
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
Slap
the
flip
C
C
I
C
I
I
I
R
R
R
R
E
E
E
C
C
C
I
RICE R
RICE RI
RICE RI
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E Cooked Shrimp
CE
CE
ICE R
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
If
using
Pre
C
C
C
I
C
I
I
ER
RICE R
RICE R
RICand
RICE RI
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
Slap the
Shrimp
into
the
pan
sear
both
sides
to
slightly
golden.
R
R
R
ICE R
ICE
ICE
ICE
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
RICE R
RICE R
RICE R
RICE R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
ICE
IC
IC before stirring to perfection.
ICEFried Rice and add 2 tbsp
Slap
inRthe
ofR
Soy
Sauce
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
E RICE
E RICE
E RICE R
E RICE R
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
RICE
RIC
RIC
RIC THE RICE BOWL
E
E
E
E
C
C
C
I
C
I
CRAFTING
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
ICE with:
ICE Rice Bowl for maximumICtaste
E RICE
E Rgains
E Ryour
E RICE
C
C
C
I
I
I
R
R
R
You may also
choose
to
top
bud
E
E
E
C
C
I
I
R
R
R
E
E
E
C
IC
RICE
RI Pineapples to your desire.
RIC Carrots, Green Onions,
Ramount
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
Optional
of
chopped
Bell
Peppers,
Broccoli,
Green
Peas,
I
C
I
I
I
R
R
R
R
E RICE
E RICE
E RICE
C
C
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
RIC
RI
RI
RI
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
PLATING
E RICE
CE RIC
CE RICE
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
R GAINS.
Plate,
Garnish,
Tag
Me
@DamianTheFatass
for MAXIMUMR
AESTHETIC
R
RI Take a Sexy Photo, and
E RIC
E
E
E
C
C
C
I
C
I
I
I
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
ICE RIC
CE RICE
ICE RIC
ICE RIC
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
E RIC
ER
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
ICE RIC 126
ICE RIC
ICE RIC
ICE RIC
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
E RI
E
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
RICE RI
RICE RI
RICE RIC
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
CE R
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
E RI
CE RI
CE RI
ICE R
NOT SO FRIED RICE - SHRIMP
CLICK HERE TO WATCH
E RICE
E RICE
E RICE
E RICE
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
RICE
RIC
RIC
RIC
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E RICE
E RICE
E RICE
C
C
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
RIC
RI
RIC
RIC
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E RICE
E RICE
CE RICE
C
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
RIC
R
RUI T T I N G V E R.
RI
E
E
E
E
C
C
C
I
C
I
I
I
R
R
C
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
ICE RIC
ICE RICE
ICE RICE
ICE RICE
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E RI
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
ICE RIC
ICE RIC
ICE RIC
ICE RICE
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
E RI
ER
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
ICE RIC
ICE RIC
ICE RIC
R
R
R
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
ER
E
E10min | Cook Time 3min
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
Prep
Time
I
I
R
R
R
R
E
E
E
E
C
C
RICE RI
RICE RI
RICE RIC
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
CE R
CMACROS
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
INGREDIENTS
E
E
E
C
C
C
I
C
I
I
RICE R
RICE R
RICE ROPTIONAL:
RICE RI
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
REQUIRED:
CE 486
E RICal:
E RICE
E RICE
CE RICE
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
RI
ICE R
Rice - 1.5E cups
R45g
RICE RI
RICE RI Green Onion
E
E
E
Protein:
C
C
C
I
I
I
R
R
R
E
E
C
C
ICE
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
Carbs:
63g
E RICE
E RICE RGreen Peas E RICE RICE RICE R
E RICE R Ham - 6 Eslices
C
C
I
I
R
R
E
E
C
C
I
I
R
R
E
IC
IC
IC - 65g
RICE
R
R
R
E
E
E
E
C
C
C
I
C
I
I
Carrot
I
R
Egg
Whites
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
Fat:
6g
R
RICE
E RICE
E RICE
E
E RICE R Soy Sauce
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
Pineapple
E
E
RICE
RIC
RIC
RIC - 1 tbsp
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E RICE
E RICE
E RICEBroccoli
C
C
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
RIC
RI
RI
RIC
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E RICEBell Pepper E RICE RICE RICE
CE RICE
C
I
CE RICE
I
R
R
E
E
C
C
I
I
R
R
E
E
C
C
C
I
RIC
R
RI
RI
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
ICE RIC
CE RICE
ICE RIC
ICE RICE
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
E RIC
ER
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
ICE RIC
ICE RIC
ICE RIC
ICE RIC
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
E RI
ER
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
ICE RI
ICE RIC
ICE RIC
R
R
R
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
E
E
ER
CE R
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
RICE R
RICE RI
RICE RI
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
CE R
CE
C
I
C
I
I
I
R
R
R
R
INSTRUCTIONS
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
RICE R
RICE R
RICE RI
RICE RI
E
E
E
C
C
C
I
I
I
COOKING THE
FRIED
RICE
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
ICE we ain’t wasting no ICE RICE RICE R
ICE
ICEpan to high heat & slapICsome
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
Heat
one
non-stick-spray
on
the
pan.
(you
already
know
C
I
I
RICE R
RICE R
RICE R
RICE R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
calories
on
oil.)
ICE
IC
ICE
ICE
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
E RICE
E RICE R
E RICE R
E RICE R
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C of cooked Rice andICfryE until
IC
IC
Icups
RICE
R
R
R
E
E
E
E
C
C
C
I
C
I
Slap
1.5
crispy.
I
I
R
R
R
R
E
E
E
C
C
I
C
I
I
R
R
R
E RICE
E RICE
E RICE
E RICE R
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
IC
IC
RICE
RIC
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
Mix in 65g of Egg Whites
are cooked
Fried Rice
E
ICEkeep frying until the eggs
E RtoICadd
E RICEbefore removing your
E Rand
C
C
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
into
your
of choice.
RIC
RI
RI
RIprotein
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E RICE
CE RIC
CE RICE
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
RIC
R
R
RITHE HAM
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
COOKING
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
RIC
E RICE Ham (preferably Elow-sodium
ICE RIC
CE RICE Dice up 6 slices
ICEham)
ICfavorite
R
R
R
E
E
E
C
C
C
I
I
I
R
R
of
your
R
E
E
C
C
C
I
I
I
E RIC
ER
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
ICE RIC
ICE RIC
ICE RIC
ICE RIC
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E RI
E non-stick-spray
Eanother
Heat
up
pan to high heat & slap
some
on the pan.ICE RICE
C
C
I
C
I
I
R
R
R
E
E
E
C
C
I
C
I
I
R
R
R
R
E
E
E
E
C
RIC no calories on oil.)RICE RICE RIC
ICEwasting
RICE RI
Rain’t
RICE RIC (you already
know
we
E
E
C
C
I
I
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
CE R
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
RI
E RI
ICEand
RICE R
RICthe
Rpan
RICE RIC Slap the Ham
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
onto
the
lightly
sear
by
violently
stirring
diced
pieces.
C
C
I
I
I
R
R
R
E
CE
CE
ICE R
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
RICE R
RICE R
RICE R
RICE RI
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
CE before stirring to perfection.
ICE R
CE Fried Rice and add 1 Itbsp
ICE
ISauce
Ithe
R
R
Slap
in
of
Soy
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
RICE R
RICE R
RICE R
RICE R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
ICE
IC
ICE THE RICE BOWL ICE RICE RIC
R
R
R
E
E
E
C
C
I
C
I
I
R
R
R
E
E
CRAFTING
E
C
C
I
C
I
I
R
R
ER
ICE
RICyour
E RICE
E Rbud
E top
E RICE R You may also
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
choose
to
Rice
Bowl
for
maximum
taste
gains
with:
E
E
E
RICE
RIC
RIC
RIC
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E Peppers, Broccoli, Carrots,
Optional amount ofRchopped
Pineapples
RICE Onions, Green Peas,
E RICtoE your
E Green
E RICBell
E RICE
C
C
C
I
I
I
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
RICE
RI
RIC
RIC
E
E
E
E
C
desire.
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E RICE
E RICE
E RICE
C
C
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
RIC
RI
RI
RI
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
PLATING
R
R
E
E RICE
CE RIC
CE RICEfor MAXIMUM AESTHETIC
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
Plate,
Garnish,
Take
a
Sexy
Photo,
and
Tag
Me
@DamianTheFatass
GAINS..
I
R
R
RI
E RIC
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
ICE RIC
CE RICE
ICE RIC
ICE RIC
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
E RIC
ER
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
ICE RIC 128
ICE RIC
ICE RIC
ICE RIC
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
E RI
E
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
RICE RI
RICE RI
RICE RIC
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
CE R
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
E RI
CE RI
CE RI
ICE R
NOT SO FRIED RICE - HAM
E RICE
E RICE
E RICE
E RICE
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
RICE
RIC
RIC
RIC
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E RICE
E RICE
E RICE
C
C
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
RIC
RI
RIC
RIC
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E RICE
E RICE
CE RICE
C
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
RIC
R
RUI L K I N G V E R.
RI
E
E
E
E
C
C
C
I
C
I
I
I
R
R
B
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
ICE RIC
ICE RICE
ICE RICE
ICE RICE
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E RI
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
ICE RIC
ICE RIC
ICE RIC
ICE RICE
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
E RI
ER
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
ICE RIC
ICE RIC
ICE RIC
R
R
R
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
ER
E
E10min | Cook Time 3min
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
Prep
Time
I
I
R
R
R
R
E
E
E
E
C
C
RICE RI
RICE RI
RICE RIC
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
CE R
CMACROS
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
INGREDIENTS
E
E
E
C
C
C
I
C
I
I
RICE R
RICE R
RICE ROPTIONAL:
RICE RI
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
REQUIRED:
CE 1185
E RICal:
E RICE
E RICE
CE RICE
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
RI
ICE R
Rice - 2.5
cups
R71g
RICE RI
RICE RI Green Onion
E
E
E
Protein:
C
C
C
I
I
I
R
R
R
E
E
E
C
C
ICE
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
Carbs:
104g
E RICE
E RICE RGreen Peas E RICE RICE RICE R
E RICE R Ham - 10Eslices
C
C
I
I
R
R
E
E
C
C
I
I
R
R
E
IC
IC
IC - 65g
RICE
R
R
R
E
E
E
E
C
C
C
I
C
I
I
Carrot
I
R
Egg
Whites
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
Fat:
54g
R
RICE
E RICE
E RICE
E
E RICE R Soy Sauce
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
Pineapple
E
E
RICE
RIC
RIC
RIC - 2 tbsp
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E RICE
E RICE
E RICEBroccoli
C
C
C
I
CE RICE
I
I
R
R
R
Olive OilC-E2Rtbsp
E
E
E
C
C
C
I
I
I
R
R
E
E
C
C
RIC
RI
RI
RI
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E RICEBell Pepper E RICE RICE RICE
CE RICE
C
I
CE RICE
I
R
R
E
E
C
C
I
I
R
R
E
E
C
C
C
I
RIC
R
RI
RI
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
ICE RIC
CE RICE
ICE RIC
ICE RICE
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
E RIC
ER
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
ICE RIC
ICE RIC
ICE RIC
ICE RIC
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
E RI
ER
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
ICE RI
ICE RIC
ICE RIC
R
R
R
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
E
E
ER
CE R
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
RICE R
RICE RI
RICE RI
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
CE R
CE
C
I
C
I
I
I
R
R
R
R
INSTRUCTIONS
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
RICE R
RICE R
RICE RI
RICE RI
E
E
E
C
C
C
I
I
I
COOKING THE
FRIED
RICE
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
ICE R
ICE
IConto
ICEpan to high heat 2 tbspICofE Olive
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
C
C
Heat
one
Oil
the
pan.
I
C
I
I
RICE R
RICE R
RICE R
RICE R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
ICE
IC
ICE
ICE
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R fry until crispy.
ICE and
of cooked
E RICE
E RICE R
E RRice
E RICE R Slap 2.5 cups
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
IC
IC
IC
RICE
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
CE keep frying until the Ieggs
RICE before removing your
E RICtoEadd
Ecooked
E RIand
E RICE R Mix in 100gEofRIEgg
C
C
C
I
I
I
R
R
R
E
E
E
Whites
are
Fried
Rice
C
C
C
I
R
R
E
E
IC
IC
RICE
RIC
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
into your protein of choice.
E RICE
E RICE
E RICE
C
C
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
RIC
RI
RI
RIC
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E RICE
CE RIC
COOKING THE HAM
CE RICE
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
RIC
R low-sodium ham) RICE RICE R
RI slices of your favoriteRHam
E
E
E
C
C
I
C
I
I
R
R
R
E
Dice
up
10
(preferably
E
E
C
C
I
C
I
I
R
R
E
E
ICE RIC
CE RICE
ICE RIC
ICE RICE
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
E RIC
ER
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
IC pan.
Heat up another pan to
IC & slap some non-stick-spray
CE Rheat
ICE RIC
ICEonRthe
Ihigh
ICE RIC
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
E RI
E
E Ron oil.)
E R know we ain’t wasting
(you
already
no
calories
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
RICE RI
RICE RIC
RICE RIC
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
Eviolently stirring the diced
EHam onto the pan and lightly
CE R
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
Slap
the
sear
by
pieces.
R
R
R
R
E
E
E
E
C
C
C
I
RICE R
RICE RI
RICE RI
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
CE
CE
ICE R
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
Slap in the Fried Rice Eand
stirring
E R2 tbsp of Soy Sauce before
RICE R
RICE toR perfection.
RICadd
RICE RI
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
ICE R
ICE
ICE
ICE
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
RICE R
RICE R
RICE R
RICE R
E
E
E
C
C
C
I
CRAFTING THE
RICE
BOWL
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E choose to top your Rice
ICE
IC
IC maximum taste bud gains
ICalso
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
You
may
Bowl
for
with:
E
C
C
C
I
C
I
I
I
R
R
R
ICE
E RICtoE your
E RGreen
E RICEBell
E RICE R Optional amount
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
of
chopped
Peppers,
Broccoli,
Carrots,
Onions,
Green
Peas,
Pineapples
E
E
E
RICE
RIC
RIC
RIC
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
desire.
E RICE
E RICE
E RICE
E RICE
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
RICE
RI
RIC
RIC
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
ICE
E RICE
E RICE
C
C
I
CE RICE
I
R
R
PLATING E RICE RICE R
E
E
C
C
I
I
R
R
E
E
C
C
C
I
RIC
RAESTHETIC
RI @DamianTheFatass forRIMAXIMUM
RI
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
R
Plate,
Garnish,
Take
a
Sexy
Photo,
and
Tag
Me
GAINS..
R
R
E
E RICE
CE RIC
CE RICE
C
I
CE RICE
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
R
R
RI
E RIC
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
ICE RIC
CE RICE
ICE RIC
ICE RIC
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
E RIC
ER
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
ICE RIC 129
ICE RIC
ICE RIC
ICE RIC
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
E RI
E
ER
ER
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
RICE RI
RICE RI
RICE RIC
RICE RIC
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
C
C
C
I
I
I
R
R
R
E
E
E
CE R
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
I
I
I
R
R
R
R
E
E
E
E
C
C
C
I
C
E RI
CE RI
CE RI
ICE R
NOT SO FRIED RICE - HAM
CLICK HERE TO WATCH
OKE
POKE
E POK
P
E
K
OKE PO
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
POK
EP
KE
OKE
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
POKE P
E POKE
KE POK
E
K
O
POKE PO
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
POK
EP
KE
OK
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
POKE P
E POKE
KE POK
E
K
O
POKE PO
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
PO
KUET T I N G V E R. POKE POKE
OK
E
O
P
K
P
E
O
E
K
C
P
K
O
E
O
P
K
P
E
O
E
K
P
E POKE
KE POKE
OKE POK
POKE PO
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E PO
KE
OK
PO
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E POKE
KE POK
OKE PO
POKE P
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E PO
KE
OK
PO
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E POKE
KE POK
OKE PO
K
O
P
E POKE P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
KE P
OKE
POK5min | Cook Time K0min
E PO
O
P
E
K
P
E
K
O
E
K
O
P
Prep
Time
K
O
P
E
O
P
E
K
P
E
K
O
E
O
P
KE POK
OKE PO
POKE P
E POKE
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
KE P
OMACROS
PO
EP
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
INGREDIENTS
E
K
O
E
K
O
P
KE POK
OKE PO
POKE P
E POKE
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
REQUIRED:
OPTIONAL:
KE P
OK 375
PO
EP
Cal:
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
KE P Seaweed POKE POKE PO
OKE POK
E P-O10oz
KE POKE Tuna (Sushi
P
K
Grade)
E
O
K
P
O
Protein:
65g
E
P
E
K
E
K
O
K
O
P
KE
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
- 1.5 tbsp
Siracha
Carbs:
5g
OKE PO
POKE P
E POKE
KE POKE Soy Sauce
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
OKE
PFat:
EP
KE Oil - ½ tsp
P
E
K
O
E
K
O
P
K
O
P
E
Sesame
Cucumber
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
19g
OKE PO
POKE P
P
E
KE POKE
OKE POK Onion - E¼Pwhole
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O
Avocado
OKE
PO
E P - ¼ whole
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
OKE P
POKE
E POKE
P
E
K
OKE POK Green Onion
E
K
O
1
whole
Pineapple
100g
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
w/
Options
O
P
POK
EP
KE
OKE
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
K
Zero Calorie Sugar
Rice - 1 cup
POKE P
E POKE
K-E½POtbsp
OKE PO
E
K
O
K
O
P
Cal:
660
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
POK
EP
KE
O-K ½ tbsp
E
K
O
P
K
O
P
E
O
P
E
K
P
Ginger
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
Protein:
70g
POKE P
E POKE
KE POK
E
K
O
POKE PO Butter Lettuce
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
POK
ECarbs: 68g
KE
OK
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E POKE
KE POKE
OKE POK
POKE PO
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E 12g
E PO
KFat:
OK
PO
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E POKE
KE POK
OKE PO
POKE P
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E PO
KE
OK
PO
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E POKE
KE POK
OKE PO
POKE P
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
KE PO
OKE
POK
E PO
O
P
E
K
INSTRUCTIONS
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
KE POK
OKE PO
POKE P
E POKE
O
P
E
PREP
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
KE P
OKgains.
POdice into ½ in cubes for maximal
E Pto dry 10oz of Sushi GradeOKAhi
O
P
E
K
P
E
K
O
E
K
O
P
Gently
pat
Tuna
and
taste
bud
K
O
P
E
O
P
E
K
P
E
O
E
K
P
KE POK
OKE PO
POKE P
E POKE
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
P bowl:
KE P
OK
PO
Ea large
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
Mix
into
P
E
K
O
E
K
O
P
POK
E POsliced ¼ of an Onion, Thinly
KE Pof Soy Sauce, ½ tsp of Sesame
K1Ewhole
OKThinly
POtbsp
O
P
E
KE POKE
P
E
K
E
K
O
K
O
P
The Sushi Grade
Ahi
Tuna,
1.5
Oil,
sliced
O
P
E
P
E
K
E
K
O
K
O
KE P
P ½ tbsp of Ginger. KE POKE PO
E P ½ tbsp of Zero Calorie Sweetener,
O
E
K
P
K
O
E
O
P
K
P
E
O
E
K
P
K
O
Green
Onion,
Grated
E
O
P
K
O
P
OKE PO
E PforOK2 Ehours or serve fresh.OKE POKE POKE P
KE POKE Either let thePPoke
P
K
E
O
K
P
O
E
P
K
marinate
E
O
K
OKE
PO
EP
KE
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
POKE
OKE PO
POKE P
ERICE
KE POK
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
OPTIONAL:
MAKING
THE
K
O
P
OKE
PO
EP
KE
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
your rice cooker to about
POKE with uncooked SushiKRice.
OKE P
POKE
E half-full
P
E
K
OKE POK Fill
E
K
O
K
O
P
O
P
E
P
E
K
E
O
K
O
P
O
P
E
Place
that
of rice into a strainer withinP
the
toO
massage
E cooker pot and use your hands
E P the rice until the waterOKE POKE POKE
Krice
OKamount
K
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
becomes a milky color, indicating
away.KE POKE
POKE P
KE POKthe starch is being washed
OKE PO
E
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
POK
EoutP becomes clear.
KE2-3 times until the water that
OKthe starchy water and repeat
Dump
out
this
process
is E
strained
E
K
O
P
K
O
P
E
O
P
E
K
P
K
O
E
K
O
P
K
O
P
E
O
P
E
K
POKrice and add the same amount
OKE Pinto
POKasE rice (ex: 5 cups of riceK+E 5Pcups
Refill the rice cookerEwith
the
of
ofPwater.)
Ewater
KEclean
OKE PO
E
K
O
K
O
P
O
P
E
K
K
O
O
P
O
P
E
POK
EP
KE
OK let the rice cooker do theEmagic.
E
K
O
P
the
pot,
and
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
K
P
POKE
E POKE
KE POK
E
K
O
POKE PO
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
E POK
KE
OK
POK THE POKE
K
O
P
E
O
P
E
K
ASSEMBLING
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
OK lettuce has basicallyEzero
POyou want. (It doesn’t matter
E POKE
KE Pbecause
OKE as
POKE P
K
O
P
Layout as much P
Butter
Lettuce
how
much
calories.)
O
P
E
P
E
K
K
O
K
O
O
P
E
P
E
K
O as a healthy wrap alternative
E PO
KE
OK cradle your delicious Poke.
PLettuce
K
O
P
E
O
P
E
K
P
E
K
O
Use
the
to
gently
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E POKE
KE POK
OKE PO
POKE P
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E PO
KE Poke profile.
O1 Kcup of cooked Rice to create
POextra calories in your diet,Kyou
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
If
you
have
may
add
a
more
traditional
O
P
E
K
P
E
O
E
K
POKE P
KE POK
OKE PO
POKE PO
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
P choose to top you’re Poke
KE PO
OK
PO
E also
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
You
may
with:
E
K
O
P
KE POK
OKE PO
POKE P
E POKE
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
Optional:
¼
of
an
Avocado
P
E
K
E
K
O
P
KE P
OK
PO
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
Optional: 100g of Pineapple OKE P
KE POK
P of chopped up CucumberKE POKE POKE PO
E POKE
O
E
P
K
E
O
K
P
O
E
P
K
E
O
Optional:
The
desired
amount
K
KE P
O
PO
EP
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
Optional: The desired amount
up Sriracha
POofKchopped
OKE PO
POKE P
E
KE POKE
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
Optional:
OKE
PO
EP
KEThe desired amount of Seaweed
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
OKE PO
POKE P
E POKE
KE POK
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
OKE
PO
EP
KE
PLATING
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
KE P AESTHETIC GAINS.POKE POKE P
POKEand Tag Me @DamianTheFatass
Plate, Garnish, Take aPSexy
for
POMAXIMUM
EPhoto,
KE POK
E
K
K
O
O
P
E
E
K
K
O
O
P
P
OKE
POKE
E
KE
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
POKE P 132
E POKE
KE POK
OKE POK
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
POKE
EP
KE
OK
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
POKE P
E POKE
KE POK
OKE PO
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
POK
EP
KE
OK
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
OKE
POKE
E POK
KE PO
AHI TUNA POKE BOWL
OKE
POKE
E POK
P
E
K
OKE PO
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
POK
EP
KE
OKE
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
POKE P
E POKE
KE POK
E
K
O
POKE PO
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
POK
EP
KE
OK
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
POKE P
E POKE
KE POK
E
K
O
POKE PO
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
PO
E
KUEL K I N G V E R.
OK
E
K
O
P
K
O
P
E
O
P
E
K
B
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E POKE
KE POKE
OKE POK
POKE PO
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E PO
KE
OK
PO
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E POKE
KE POK
OKE PO
POKE P
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E PO
KE
OK
PO
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E POKE
KE POK
OKE PO
K
O
P
E POKE P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
KE P
OKE
POK5min | Cook Time K0min
E PO
O
P
E
K
P
E
K
O
E
K
O
P
Prep
Time
K
O
P
E
O
P
E
K
P
E
K
O
E
O
P
KE POK
OKE PO
POKE P
E POKE
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
KE P
OMACROS
PO
EP
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
INGREDIENTS
E
K
O
E
K
O
P
KE POK
OKE PO
POKE P
E POKE
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
REQUIRED:
OPTIONAL:
KE P
OK 1005
PO
EP
Cal:
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
KE P Seaweed POKE POKE PO
OKE POK
E P-O16oz
KE POKE Tuna (Sushi
P
K
Grade)
E
O
K
P
O
Protein:
112g
E
P
E
K
E
K
O
K
O
P
KE
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
Siracha
Carbs:
103g
OKE PO
POKE P
E POKE
KE POKE Rice - 2 cups
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
OKE
PFat:
EP
KE - 3 tbsp
P
E
K
O
E
K
O
P
K
O
P
E
Soy
Sauce
Cucumber
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
16g
POKE
OKE PO
POKE P
E
P
E
K
OKE POK SesameEOil
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
Avocado
OKE
PO
E P - 1 whole
K - 2 tsp
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
OKE P
POKE
E POKE
P
E
K
OKE POK Onion - ½
E
K
O
whole
Pineapple
200g
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
w/
Options
O
P
POK
EP
KE
OKE
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
Green Onion - 2 Pwhole
POKE P
E POKE
KE POK
OKE PO
E
K
O
K
O
Cal:
1375
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
K
POK
EP
KE
OSugar
E
K
O
P
K
O
P
E
O
P
E
K
P
Brown
½
tbsp
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
Protein:
116g
POKE P
E POKE
E
K
OKE POK
POKE PO Ginger -K1E tbsp
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
P
POK
ECarbs: 142g
KE
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E POKE
KE POKE
OKE POK
POKE PO
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E 38g
E PO
KFat:
OK
PO
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E POKE
KE POK
OKE PO
POKE P
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E PO
KE
OK
PO
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E POKE
KE POK
OKE PO
POKE P
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
KE PO
OKE
POK
E PO
O
P
E
K
INSTRUCTIONS
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
KE POK
OKE PO
POKE P
E POKE
O
P
E
P
E
K
PREP
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
KE P
OKtaste bud gains.
POand dice into ½ in cubesKEforPOmaximal
EpatPto dry 16oz of Sushi Grade
O
P
E
K
P
E
K
O
E
K
O
P
K
P
E
O
E
K
P
Gently
Ahi
Tuna
K
O
E
O
P
KE POK
OKE PO
POKE P
E POKE
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
KE P
OK
PO
EP
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
Mix into a large bowl:KE POKE P
KE POK
OKE PO
O
P
KE POKE
P
E
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O
O an Onion, Thinly sliced E2 POKE POKE P
P 2 tsp of Sesame Oil, Thinly
E PGrade Ahi Tuna, 3 tbsp of
E
K
The
Sushi
Soy
Sauce,
sliced
½Pof
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
P Ginger.
POK
E of
KofE packed Brown Sugar, PGrated
E
K
O
K
O
P
O
P
E
KE POKE whole Green
P
Onions,
½
tbsp
1
tbsp
E
K
E
K
O
K
O
P
O
E
K
OKE
OKE
POKE P
E Pfresh.
KEthePOPoke
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
Either
let
marinate
for
2
hours
or
serve
P
E
K
O
E
K
O
P
K
O
P
E
OKE PO
POKE P
E POKE
KE POK
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
OKE
PO
EP
KE
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
RICE
OKE P
POKE
E POKE
P
E
K
OKE POK MAKING THE
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E cooker to about half-fullOwith
Fill
your
uncooked
POKE
EP
KE Sushi Rice.
OKrice
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
P
K
O
P
E
O
P
E
K
P
KE use your hands to massage
KEuntil
POaKstrainer within the riceKEcooker
POand
POrice
Place that amount
ofPrice
the
Epot
KEinto
OKE PO
E
K
O
K
O
O
P
E
P
K
E
O
K
O
P
O
P
E
POK
EP
KEstarch is being washed away.
OKbecomes a milky color,Eindicating
E
K
O
P
K
O
P
E
O
P
E
K
the
water
the
P
E
K
O
E
K
O
P
K
O
P
E
O
P
K
P
OKrepeat this process 2-3E times
POKtheE water that is strained
POKEclear.
Euntil
OKE PO
E
K
OKE Pand
K
O
P
O
P
E
P
Dump outKthe
starchy
water
out
becomes
K
E
K
O
K
O
P
O
P
E
E P5 cups of rice + 5 cups OofKE POKE POK
KEthe same amount of water
Orice cooker with the cleanE Price
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
E
P
K
Refill
the
and
add
as
rice
(ex:
KE P
OKE
O
P
P
E
KE POK
E
K
O
POKE PO water.) intoKEthePOpot,
K
O
P
O
P
E
P
E
K
E
K
PO
and let the rice cooker
do
KE magic.
E POK
KE POK
Othe
PO
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E POKE
KE POK
OKE PO
POKE P
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E PO
KE
OK
PO THE POKE
K
O
P
E
O
P
ASSEMBLING
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
POa bowl before topping with
POK Poke.
E POKE
KEmarinated
OKEinto
POKE P Add 2 cupsKofE cooked
K
O
P
O
P
E
Rice
your
P
E
K
E
K
O
K
O
P
O
P
P
E
E PO
KE
OK
PO
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
PO
OKEyou’re
POKE P You may alsoKEchoose
KE POK
OKE PO
Ptop
O
P
E
P
E
K
E
K
O
K
O
P
O
P
P
to
Poke
with:
E
E
K
O
KE PO
OK
PO
EP
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
Optional: 1 whole Avocado
KE POK
OKE PO
POKE P
E POKE
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
KE P
OK
E P200g of Pineapple OKE POKE PO
O
P
Optional:
K
P
E
O
E
K
P
K
O
E
O
P
K
P
E
O
E
K
P
KE POK
OKE PO
POKEofPchopped up Cucumber
E POKE
O
P
E
Optional: The desired
amount
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
P desired amount of chopped
KE P
O
PO
E The
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
Optional:
up
Sriracha
E
K
P
E
K
O
E
K
O
P
K
O
P
OKE PO
POKE P
E POKEof Seaweed
KE POKE Optional: The
P
E
K
E
K
O
K
O
P
O
P
E
desired
amount
P
E
K
E
K
O
K
O
P
OKE
PO
EP
KE
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
OKE PO
POKE P
E POKE
KE POK
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
PLATING
OKE
PO
EP
KE
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
KE and Tag Me @DamianTheFatass
OKE P
POKEforPMAXIMUM AESTHETIC
E POPhoto,
KE POK
Plate, Garnish, Take
a
Sexy
GAINS.
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
OKE
P
E
KE
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
POKE P 133
E POKE
KE POK
OKE POK
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
POKE
EP
KE
OK
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
POKE P
E POKE
KE POK
OKE PO
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
POK
EP
KE
OK
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
OKE
POKE
E POK
KE PO
AHI TUNA POKE BOWL
OKE
POKE
E POK
P
E
K
OKE PO
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
POK
EP
KE
OKE
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
POKE P
E POKE
KE POK
E
K
O
POKE PO
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
POK
EP
KE
OK
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
POKE P
E POKE
KE POK
E
K
O
POKE PO
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
PO
KUET T I N G V E R. POKE POKE
OK
E
O
P
K
P
E
O
E
K
C
P
K
O
E
O
P
K
P
E
O
E
K
P
E POKE
KE POKE
OKE POK
POKE PO
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E PO
KE
OK
PO
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E POKE
KE POK
OKE PO
POKE P
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E PO
KE
OK
PO
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E POKE
KE POK
OKE PO
K
O
P
E POKE P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
KE P
OKE
POK5min | Cook Time K0min
E PO
O
P
E
K
P
E
K
O
E
K
O
P
Prep
Time
K
O
P
E
O
P
E
K
P
E
K
O
E
O
P
KE POK
OKE PO
POKE P
E POKE
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
KE P
OMACROS
PO
EP
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
INGREDIENTS
E
K
O
E
K
O
P
KE POK
OKE PO
POKE P
E POKE
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
REQUIRED:
OPTIONAL:
KE P
OK 450
PO
EP
Cal:
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
P Seaweed
OKE POK
POKE PO
E POK- E10oz
KE POKE Salmon (Sushi
P
E
K
Grade)
E
K
O
K
O
P
O
P
Protein:
65g
E
P
E
K
E
K
O
K
O
P
KE
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
- 1.5 tbsp
Siracha
Carbs:
5g
OKE PO
POKE P
E POKE
KE POKE Soy Sauce
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
OKE
PFat:
EP
KE Oil - ½ tsp
P
E
K
O
E
K
O
P
K
O
P
E
Sesame
Cucumber
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
19g
OKE PO
POKE P
P
E
KE POKE
OKE POK Onion - E¼Pwhole
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O
Avocado
OKE
PO
E P - ¼ whole
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
OKE P
POKE
E POKE
P
E
K
OKE POK Green Onion
E
K
O
1
whole
Pineapple
100g
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
w/
Options
O
P
POK
EP
KE
OKE
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
K
Zero Calorie Sugar
Rice - 1 cup
POKE P
E POKE
K-E½POtbsp
OKE PO
E
K
O
K
O
P
Cal:
733
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
POK
EP
KE
O-K ½ tbsp
E
K
O
P
K
O
P
E
O
P
E
K
P
Ginger
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
Protein:
69g
POKE P
E POKE
KE POK
E
K
O
POKE PO Butter Lettuce
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
POK
ECarbs: 58g
KE
OK
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E POKE
KE POKE
OKE POK
POKE PO
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E 25g
E PO
KFat:
OK
PO
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E POKE
KE POK
OKE PO
POKE P
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E PO
KE
OK
PO
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E POKE
KE POK
OKE PO
POKE P
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
KE PO
OKE
POK
E PO
O
P
E
K
INSTRUCTIONS
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
KE POK
OKE PO
POKE P
E POKE
O
P
E
PREP
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O into ½ in cubes for maximal
KE P
Ogains.
Pdice
E Pto dry 10oz of Sushi GradeOKSalmon
O
P
E
K
P
E
K
O
E
K
O
P
Gently
pat
and
taste
bud
K
O
P
E
O
P
E
K
P
E
O
E
K
P
KE POK
OKE PO
POKE P
E POKE
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
P bowl:
KE P
OK
PO
Ea large
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
Mix
into
P
E
K
O
E
K
O
P
O
KEofPSoy Sauce, ½ tsp of Sesame
E POK
KE Psliced
Kwhole
OThinly
POtbsp
O
P
E
KE POKE
P
E
K
E
K
O
K
O
P
The Sushi Grade
Salmon,
1.5
Oil,
¼
of
an
Onion,
Thinly
sliced
1
O
P
E
P
E
K
E
K
O
K
O
KE P
P ½ tbsp of Ginger. KE POKE PO
E P ½ tbsp of Zero Calorie Sweetener,
O
E
K
P
K
O
E
O
P
K
P
E
O
E
K
P
K
O
Green
Onion,
Grated
E
O
P
K
O
P
OKE PO
E PforOK2 Ehours or serve fresh.OKE POKE POKE P
KE POKE Either let thePPoke
P
K
E
O
K
P
O
E
P
K
marinate
E
O
K
OKE
PO
EP
KE
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
POKE
OKE PO
POKE P
ERICE
KE POK
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
OPTIONAL:
MAKING
THE
K
O
P
OKE
PO
EP
KE
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
your rice cooker to about
POKE with uncooked SushiKRice.
OKE P
POKE
E half-full
P
E
K
OKE POK Fill
E
K
O
K
O
P
O
P
E
P
E
K
E
O
K
O
P
O
P
E
Place
that
of rice into a strainer withinP
the
toO
massage
E cooker pot and use your hands
E P the rice until the waterOKE POKE POKE
Krice
OKamount
K
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
becomes a milky color, indicating
away.KE POKE
POKE P
KE POKthe starch is being washed
OKE PO
E
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
POK
EoutP becomes clear.
KE2-3 times until the water that
OKthe starchy water and repeat
Dump
out
this
process
is E
strained
E
K
O
P
K
O
P
E
O
P
E
K
P
K
O
E
K
O
P
K
O
P
E
O
P
E
K
POKrice and add the same amount
OKE Pinto
POKasE rice (ex: 5 cups of riceK+E 5Pcups
Refill the rice cookerEwith
the
of
ofPwater.)
Ewater
KEclean
OKE PO
E
K
O
K
O
P
O
P
E
K
K
O
O
P
O
P
E
POK
EP
KE
OK let the rice cooker do theEmagic.
E
K
O
P
the
pot,
and
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
K
P
POKE
E POKE
KE POK
E
K
O
POKE PO
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
E POK
KE
OK
POK THE POKE
K
O
P
E
O
P
E
K
ASSEMBLING
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
OK lettuce has basicallyEzero
POyou want. (It doesn’t matter
E POKE
KE Pbecause
OKE as
POKE P
K
O
P
Layout as much P
Butter
Lettuce
how
much
calories.)
O
P
E
P
E
K
K
O
K
O
O
P
E
P
E
K
O as a healthy wrap alternative
E PO
KE
OK cradle your delicious Poke.
PLettuce
K
O
P
E
O
P
E
K
P
E
K
O
Use
the
to
gently
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E POKE
KE POK
OKE PO
POKE P
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E PO
KE Poke profile.
O1 Kcup of cooked Rice to create
POextra calories in your diet,Kyou
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
If
you
have
may
add
a
more
traditional
O
P
E
K
P
E
O
E
K
POKE P
KE POK
OKE PO
POKE PO
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
P choose to top you’re Poke
KE PO
OK
PO
E also
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
You
may
with:
E
K
O
P
KE POK
OKE PO
POKE P
E POKE
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
Optional:
¼
of
an
Avocado
P
E
K
E
K
O
P
KE P
OK
PO
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
Optional: 100g of Pineapple OKE P
KE POK
P of chopped up CucumberKE POKE POKE PO
E POKE
O
E
P
K
E
O
K
P
O
E
P
K
E
O
Optional:
The
desired
amount
K
KE P
O
PO
EP
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
Optional: The desired amount
up Sriracha
POofKchopped
OKE PO
POKE P
E
KE POKE
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
Optional:
OKE
PO
EP
KEThe desired amount of Seaweed
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
OKE PO
POKE P
E POKE
KE POK
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
OKE
PO
EP
KE
PLATING
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
KE P AESTHETIC GAINS.POKE POKE P
POKEand Tag Me @DamianTheFatass
Plate, Garnish, Take aPSexy
for
POMAXIMUM
EPhoto,
KE POK
E
K
K
O
O
P
E
E
K
K
O
O
P
P
OKE
POKE
E
KE
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
POKE P 134
E POKE
KE POK
OKE POK
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
POKE
EP
KE
OK
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
POKE P
E POKE
KE POK
OKE PO
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
POK
EP
KE
OK
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
OKE
POKE
E POK
KE PO
SALMON POKE BOWL
OKE
POKE
E POK
P
E
K
OKE PO
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
POK
EP
KE
OKE
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
POKE P
E POKE
KE POK
E
K
O
POKE PO
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
POK
EP
KE
OK
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
POKE P
E POKE
KE POK
E
K
O
POKE PO
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
PO
E
KUEL K I N G V E R.
OK
E
K
O
P
K
O
P
E
O
P
E
K
B
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E POKE
KE POKE
OKE POK
POKE PO
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E PO
KE
OK
PO
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E POKE
KE POK
OKE PO
POKE P
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E PO
KE
OK
PO
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E POKE
KE POK
OKE PO
K
O
P
E POKE P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
KE P
OKE
POK5min | Cook Time K0min
E PO
O
P
E
K
P
E
K
O
E
K
O
P
Prep
Time
K
O
P
E
O
P
E
K
P
E
K
O
E
O
P
KE POK
OKE PO
POKE P
E POKE
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
KE P
OMACROS
PO
EP
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
INGREDIENTS
E
K
O
E
K
O
P
KE POK
OKE PO
POKE P
E POKE
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
REQUIRED:
OPTIONAL:
KE P
OK 1125
PO
EP
Cal:
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
P Seaweed
OKE POK
POKE PO
E POK- E16oz
KE POKE Salmon (Sushi
P
E
K
Grade)
E
K
O
K
O
P
O
P
Protein:
111g
E
P
E
K
E
K
O
K
O
P
KE
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
Siracha
Carbs:
87g
OKE PO
POKE P
E POKE
KE POKE Rice - 2 cups
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
OKE
PFat:
EP
KE - 3 tbsp
P
E
K
O
E
K
O
P
K
O
P
E
Soy
Sauce
Cucumber
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
37g
POKE
OKE PO
POKE P
E
P
E
K
OKE POK SesameEOil
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
Avocado
OKE
PO
E P - 1 whole
K - 2 tsp
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
OKE P
POKE
E POKE
P
E
K
OKE POK Onion - ½
E
K
O
whole
Pineapple
200g
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
w/
Options
O
P
POK
EP
KE
OKE
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
Green Onion - 2 Pwhole
POKE P
E POKE
KE POK
OKE PO
E
K
O
K
O
Cal:
1505
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
K
POK
EP
KE
OSugar
E
K
O
P
K
O
P
E
O
P
E
K
P
Brown
½
tbsp
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
Protein:
115g
POKE P
E POKE
E
K
OKE POK
POKE PO Ginger -K1E tbsp
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
P
POK
ECarbs: 126g
KE
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E POKE
KE POKE
OKE POK
POKE PO
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E 60g
E PO
KFat:
OK
PO
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E POKE
KE POK
OKE PO
POKE P
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E PO
KE
OK
PO
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E POKE
KE POK
OKE PO
POKE P
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
KE PO
OKE
POK
E PO
O
P
E
K
INSTRUCTIONS
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
KE POK
OKE PO
POKE P
E POKE
O
P
E
P
E
K
PREP
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K bud gains.
O dice into ½ in cubes for
KE P
Otaste
Pand
EpatPto dry 16oz of Sushi Grade
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
Gently
Salmon
maximal
E
K
O
E
K
O
P
KE POK
OKE PO
POKE P
E POKE
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
KE P
OK
PO
EP
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
Mix into a large bowl:KE POKE P
KE POK
OKE PO
O
P
KE POKE
P
E
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P2 tsp of Sesame Oil, Thinly
E PGrade Salmon, 3 tbsp ofOSoy
P
E
K
The
Sushi
Sauce,
sliced
½
ofOan Onion, Thinly sliced 2 POKE POKE P
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
P
O
P
P Ginger.
POKE
E of
KofE packed Brown Sugar, PGrated
E
K
O
K
O
P
O
P
E
KE POKE whole Green
P
Onions,
½
tbsp
1
tbsp
E
K
E
K
O
K
O
P
O
E
K
OKE
OKE
POKE P
E Pfresh.
KEthePOPoke
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
Either
let
marinate
for
2
hours
or
serve
P
E
K
O
E
K
O
P
K
O
P
E
OKE PO
POKE P
E POKE
KE POK
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
OKE
PO
EP
KE
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
RICE
OKE P
POKE
E POKE
P
E
K
OKE POK MAKING THE
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E cooker to about half-fullOwith
Fill
your
uncooked
POKE
EP
KE Sushi Rice.
OKrice
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
P
K
O
P
E
O
P
E
K
P
KE use your hands to massage
KEuntil
POaKstrainer within the riceKEcooker
POand
POrice
Place that amount
ofPrice
the
Epot
KEinto
OKE PO
E
K
O
K
O
O
P
E
P
K
E
O
K
O
P
O
P
E
POK
EP
KEstarch is being washed away.
OKbecomes a milky color,Eindicating
E
K
O
P
K
O
P
E
O
P
E
K
the
water
the
P
E
K
O
E
K
O
P
K
O
P
E
O
P
K
P
OKrepeat this process 2-3E times
POKtheE water that is strained
POKEclear.
Euntil
OKE PO
E
K
OKE Pand
K
O
P
O
P
E
P
Dump outKthe
starchy
water
out
becomes
K
E
K
O
K
O
P
O
P
E
E P5 cups of rice + 5 cups OofKE POKE POK
KEthe same amount of water
Orice cooker with the cleanE Price
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
E
P
K
Refill
the
and
add
as
rice
(ex:
KE P
OKE
O
P
P
E
KE POK
E
K
O
POKE PO water.) intoKEthePOpot,
K
O
P
O
P
E
P
E
K
E
K
PO
and let the rice cooker
do
KE magic.
E POK
KE POK
Othe
PO
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E POKE
KE POK
OKE PO
POKE P
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E PO
KE
OK
PO THE POKE
K
O
P
E
O
P
ASSEMBLING
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
POa bowl before topping with
POK Poke.
E POKE
KEmarinated
OKEinto
POKE P Add 2 cupsKofE cooked
K
O
P
O
P
E
Rice
your
P
E
K
E
K
O
K
O
P
O
P
P
E
E PO
KE
OK
PO
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
PO
OKEyou’re
POKE P You may alsoKEchoose
KE POK
OKE PO
Ptop
O
P
E
P
E
K
E
K
O
K
O
P
O
P
P
to
Poke
with:
E
E
K
O
KE PO
OK
PO
EP
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
Optional: 1 whole Avocado
KE POK
OKE PO
POKE P
E POKE
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
KE P
OK
E P200g of Pineapple OKE POKE PO
O
P
Optional:
K
P
E
O
E
K
P
K
O
E
O
P
K
P
E
O
E
K
P
KE POK
OKE PO
POKEofPchopped up Cucumber
E POKE
O
P
E
Optional: The desired
amount
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
P desired amount of chopped
KE P
O
PO
E The
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
Optional:
up
Sriracha
E
K
P
E
K
O
E
K
O
P
K
O
P
OKE PO
POKE P
E POKEof Seaweed
KE POKE Optional: The
P
E
K
E
K
O
K
O
P
O
P
E
desired
amount
P
E
K
E
K
O
K
O
P
OKE
PO
EP
KE
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
OKE PO
POKE P
E POKE
KE POK
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
PLATING
OKE
PO
EP
KE
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
KE and Tag Me @DamianTheFatass
OKE P
POKEforPMAXIMUM AESTHETIC
E POPhoto,
KE POK
Plate, Garnish, Take
a
Sexy
GAINS.
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
OKE
P
E
KE
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
POKE P 135
E POKE
KE POK
OKE POK
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
POKE
EP
KE
OK
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
POKE P
E POKE
KE POK
OKE PO
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
POK
EP
KE
OK
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
OKE
POKE
E POK
KE PO
SALMON POKE BOWL
OKE
POKE
E POK
P
E
K
OKE PO
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
POK
EP
KE
OKE
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
POKE P
E POKE
KE POK
E
K
O
POKE PO
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
POK
EP
KE
OK
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
POKE P
E POKE
KE POK
E
K
O
POKE PO
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
PO
KUET T I N G V E R. POKE POKE
OK
E
O
P
K
P
E
O
E
K
C
P
K
O
E
O
P
K
P
E
O
E
K
P
E POKE
KE POKE
OKE POK
POKE PO
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E PO
KE
OK
PO
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E POKE
KE POK
OKE PO
POKE P
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E PO
KE
OK
PO
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E POKE
KE POK
OKE PO
K
O
P
E POKE P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
KE P
OKE
POK5min | Cook Time K5min
E PO
O
P
E
K
P
E
K
O
E
K
O
P
Prep
Time
K
O
P
E
O
P
E
K
P
E
K
O
E
O
P
KE POK
OKE PO
POKE P
E POKE
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
KE P
OMACROS
PO
EP
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
INGREDIENTS
E
K
O
E
K
O
P
KE POK
OKE PO
POKE P
E POKE
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
REQUIRED:
OPTIONAL:
KE P
OK 495
PO
EP
Cal:
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
OKE POK
POKE PO
E POKE P Seaweed
KE POKE Flank Steak
P
E
K
-E 10oz
E
K
O
K
O
P
O
P
Protein:
63g
P
E
K
E
K
O
K
O
P
KE
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
- 1.5 tbsp
Siracha
Carbs:
5g
OKE PO
POKE P
E POKE
KE POKE Soy Sauce
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
OKE
PFat:
EP
KE Oil - ½ tsp
P
E
K
O
E
K
O
P
K
O
P
E
Sesame
Cucumber
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
25g
OKE PO
POKE P
P
E
KE POKE
OKE POK Onion - E¼Pwhole
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O
Avocado
OKE
PO
E P - ¼ whole
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
OKE P
POKE
E POKE
P
E
K
OKE POK Green Onion
E
K
O
1
whole
Pineapple
100g
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
w/
Options
O
P
POK
EP
KE
OKE
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
K
Zero Calorie Sugar
Rice - 1 cup
POKE P
E POKE
K-E½POtbsp
OKE PO
E
K
O
K
O
P
Cal:
780
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
POK
EP
KE
O-K ½ tbsp
E
K
O
P
K
O
P
E
O
P
E
K
P
Ginger
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
Protein:
67g
POKE P
E POKE
KE POK
E
K
O
POKE PO Butter Lettuce
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
POK
ECarbs: 58g
KE
OK
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E POKE
KE POKE
OKE POK
POKE PO
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E 31g
E PO
KFat:
OK
PO
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E POKE
KE POK
OKE PO
POKE P
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E PO
KE
OK
PO
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E POKE
KE POK
OKE PO
POKE P
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
KE PO
OKE
POK
E PO
O
P
E
K
INSTRUCTIONS
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
KE POK
OKE PO
POKE P
E POKE
PREP
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
KE P
OK
PO for maximal taste bud gains.
E toP dry 10oz of Flank Steak andOdice
O
P
E
K
Gently
pat
into
½
in
cubes
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
P
KE POK
OKE PO
POKE P
E POKE
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
KE P
OK no calories on oil.)
PO on the pan. (you already know
EpanPon medium-high heat. Slap some
Heat
one
non-stick-spray
we
ain’t
wasting
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
POseared. (No need to overcookKthe
POway
Slap the steak onto the pan
andPsear
Remove
beef
OKEall Psides till slightly crispy andE brown.
KallE the
OKEafter
O
P
E
KE POKE
P
E
K
E
K
O
O
P
O
P
E
P
K
E
K
O
K
O
through.
Medium
KE P
O
P
E P rare is just fine.)
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
OKE PO
POKE P
E POKE
KE POKE Mix into a largePObowl:
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E
K
K
O
P
E
OKE
PO
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
The Flank Steak, 1.5 tbsp of SoyP
¼ of an
½ tbsp
E½ tsp of Sesame Oil, Thinly sliced
E P Thinly sliced 1 whole GreenOOnion,
OofKGinger.
OKE ofPOZero
POKOnion,
EtbspSauce,
KE POK
P
E
K
E
K
O
K
O
P
P
E
P
E
K
Calorie Sweetener,
Grated
½
E
K
O
K
O
P
OKE
PO
EP
KtheEPoke marinate for 2 hours or Pserve
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
Either
let
fresh.
K
O
E
O
P
OKE P
POKE
E POKE
P
E
K
OKE POK
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
POKE
EP
KE
OKMAKING
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
OPTIONAL:
THE
RICE
E
K
O
P
K
O
P
E
O
P
E
K
K uncooked Sushi Rice.
E POwith
POKE P
E POKE
Khalf-full
OKE PO
E
K
O
K
O
P
Fill your rice cooker
toEabout
O
P
P
E
K
E
K
O
K
O
P
O
P
E
P the water becomes a milky KE POKE POK
K of rice into a strainer within
E until
KE pot and use your hands to massage
Oamount
K
O
P
O
P
E
P
E
K
Place
that
the
rice
cooker
the
rice
E
K
O
K
O
P
O
P
E
P
E
K
E PO
KE
OK away.
K
O
P
O
P
E
P
E
K
OKE PO
E
K
O
color, indicating the
starch
is
being
washed
K
O
P
O
P
E
P
E
K
OKthe water that is strained outEbecomes
PO water and repeat this process
POKE
POK
Eclear.
KE Puntil
OtheKEstarchy
E
K
O
P
K
O
P
E
Dump
out
2-3
times
O
P
E
K
P
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
OK5Ecups of rice + 5 cups of water.)
OKEand let
KE PriceOKand add the same amount
with
the
of water
as
into
EthePpot,
KEriceP(ex:
Oclean
POKE PO Refill the riceKcooker
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
E POK
KE
OK
PO do the magic.
the
rice
cooker
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E POKE
KE POK
OKE PO
POKE P
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
ASSEMBLING
E PO
KE
OK
PO THE POKE
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
OK has basically zero calories.)E POKE POKE
Layout as much Butter Lettuce
much because
KE Plettuce
OasKEyouPOwant. (It doesn’t matterEhow
POKE P
O
P
P
E
E
K
K
O
O
P
P
E
K
Use the
Lettuce
as
a
healthy
wrap
alternative
to
gently
cradle
your
delicious
Poke.
E PO
KE POK
OK
PO
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
E PO
POKE P If you have extraKEcalories
KE POK
OKE aPmore
POKdiet,
O
P
E
P
E
K
E
K
O
K
O
P
O
P
in
your
you
may
add
1
cup
of
cooked
Rice
to
create
traditional
Poke
profile.
P
E
E
K
O
KE PO
OK
PO
EP
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
E Pwith:
KE POK
OKE PO
POKPoke
E POKE
O
P
E
P
E
K
E
K
O
K
O
P
You may also
choose
to
top
you’re
O
P
E
P
E
K
E
K
O
KE P
OK
PO
E¼Pof an Avocado
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
Optional:
E
K
O
E
K
O
P
KE POK
OKE PO
POKE P
E POKE
O
P
E
P
E
K
E
K
O
Optional: 100gO
ofKPineapple
K
O
P
O
P
E
P
E
E
K
K
KE P
O
PO
EThePdesired amount of chopped OupKCucumber
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
Optional:
P
E
K
P
E
O
E
K
P
K
O
P
OKE up Sriracha
OKE PO
POKE P
E ofPchopped
KE POKE
P
E
K
Optional: The desired
amount
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
E desired amount of Seaweed OKE POKE P
OKE
PO
KThe
P
E
O
E
K
P
Optional:
K
O
E
O
P
K
P
E
O
E
K
P
K
O
P
E
OKE PO
POKE P
E POKE
KE POK
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
OKE
PO
EP
KE
P
E
K
O
PLATING
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
E P GAINS.
OKE P
POKAESTHETIC
Plate, Garnish, Take a Sexy
Photo,
for MAXIMUM
E POandKETag Me @DamianTheFatass
KE POK
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
OKE
P
E
KE
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
POKE P 136
E POKE
KE POK
OKE POK
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
POKE
EP
KE
OK
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
POKE P
E POKE
KE POK
OKE PO
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
POK
EP
KE
OK
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
OKE
POKE
E POK
KE PO
STEAK POKE BOWL
OKE
POKE
E POK
P
E
K
OKE PO
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
POK
EP
KE
OKE
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
POKE P
E POKE
KE POK
E
K
O
POKE PO
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
POK
EP
KE
OK
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
POKE P
E POKE
KE POK
E
K
O
POKE PO
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
PO
E
KUEL K I N G V E R.
OK
E
K
O
P
K
O
P
E
O
P
E
K
B
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E POKE
KE POKE
OKE POK
POKE PO
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E PO
KE
OK
PO
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E POKE
KE POK
OKE PO
POKE P
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E PO
KE
OK
PO
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E POKE
KE POK
OKE PO
K
O
P
E POKE P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
KE P
OKE
POK5min | Cook Time K5min
E PO
O
P
E
K
P
E
K
O
E
K
O
P
Prep
Time
K
O
P
E
O
P
E
K
P
E
K
O
E
O
P
KE POK
OKE PO
POKE P
E POKE
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
KE P
OMACROS
PO
EP
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
INGREDIENTS
E
K
O
E
K
O
P
KE POK
OKE PO
POKE P
E POKE
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
REQUIRED:
OPTIONAL:
KE P
OK 1195
PO
EP
Cal:
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
OKE POK
POKE PO
E POKE P Seaweed
KE POKE Flank Steak
P
E
K
-E 16oz
E
K
O
K
O
P
O
P
Protein:
108g
P
E
K
E
K
O
K
O
P
KE
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
Siracha
Carbs:
87g
OKE PO
POKE P
E POKE
KE POKE Rice - 2 cups
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
OKE
PFat:
EP
KE - 3 tbsp
P
E
K
O
E
K
O
P
K
O
P
E
Soy
Sauce
Cucumber
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
46g
POKE
OKE PO
POKE P
E
P
E
K
OKE POK SesameEOil
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
Avocado
OKE
PO
E P - 1 whole
K - 2 tsp
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
OKE P
POKE
E POKE
P
E
K
OKE POK Onion - ½
E
K
O
whole
Pineapple
200g
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
w/
Options
O
P
POK
EP
KE
OKE
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
Green Onion - 2 Pwhole
POKE P
E POKE
KE POK
OKE PO
E
K
O
K
O
Cal:
1565
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
K
POK
EP
KE
OSugar
E
K
O
P
K
O
P
E
O
P
E
K
P
Brown
½
tbsp
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
Protein:
112g
POKE P
E POKE
E
K
OKE POK
POKE PO Ginger -K1E tbsp
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
P
POK
ECarbs: 126g
KE
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E POKE
KE POKE
OKE POK
POKE PO
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E 68g
E PO
KFat:
OK
PO
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E POKE
KE POK
OKE PO
POKE P
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E PO
KE
OK
PO
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E POKE
KE POK
OKE PO
POKE P
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
KE PO
OKE
POK
E PO
O
P
E
K
INSTRUCTIONS
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
KE POK
OKE PO
POKE P
E POKE
O
P
PREP
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
KE P
OK
POin cubes for maximal taste bud
E Pto dry 16oz of Flank SteakOand
O
P
E
K
P
E
K
O
E
K
O
P
Gently
pat
dice
into
½
gains.
K
O
P
E
O
P
E
K
P
E
K
O
E
K
P
KE POK
OKE PO
POKE P
E POKE
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K wasting no calories on POKE POKE P
P on medium-high heat. SlapKsome
Oain’t
PO
Epan
P
E
K
E
K
O
K
O
P
O
P
Heat
one
non-stick-spray
on
the
pan.
(you
already
know
we
E
P
E
K
E
O
K
O
P
KE
O after seared. (No needE toPovercook
Othe
PRemove
E Psear all sides till slightly crispy
P
E
K
E
K
O
K
O
P
O
P
E
KE POKE
E
K
oil.) Slap the steak
onto
the
pan
and
and
brown.
K
O
K
O
P
O
P
E
OKthrough.
KE P
OKE P
POKE
E Pway
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
beef
all
the
Medium
rare
is
just
fine.)
E
K
P
E
K
O
E
K
O
P
K
O
P
OKE PO
POKE P
E POKE
KE POKE
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
OKE
PO
EP
KaElarge bowl:
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
Mix
into
E
K
O
E
K
O
P
K
O
P
E
KEanPOnion, Thinly sliced 2 whole
OKE 2 tsp of Sesame Oil, Thinly
KE PO½
OOnions,
P½Oof
E PSauce,
KE POK
P
E
K
E
K
O
K
O
P
The Flank Steak,
3E
tbsp
of
Soy
sliced
Green
O
P
P
E
K
E
K
O
K
O
P
OKE
PO
EP
KE Brown Sugar, Grated 1 tbsp
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
tbsp
packed
of
Ginger.
E
K
O
P
K
O
P
E
O
P
KE or serve fresh.
POKE P
E POKE
KEforP2Ohours
OKE POK Either let theE Poke
E
K
O
K
O
P
O
P
E
marinate
P
E
K
E
K
O
K
O
P
O
P
POKE
EP
KE
OK
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
POKE P
E POKE
KE POK
OKE PO
E
K
O
K
O
P
O
P
E
P
E
K
OPTIONAL:
MAKING
THE
RICE
E
K
O
K
O
P
O
P
E
E Rice.
K cooker to about half-full withPOuncooked
POK
EP
KSushi
Orice
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
P
K
O
E
Fill
your
O
P
E
K
OK
OKEhands to massage the riceE until
POKE P
E Pyour
KEa Pstrainer
OKE PO
E
K
O
K
O
P
O
P
E
P
E
K
K
O
Place that
amount
of
rice
into
within
the
rice
cooker
pot
and
use
the
water
K
O
P
O
P
E
E
POK
EP
Kwashed
OaKmilky color, indicating the starch
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
becomes
is
being
away.
P
KE
OK
POthat
E Prepeat
POKE
Ewater
Kand
E
K
O
POKE PO Dump out the
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
starchy
water
this
process
2-3
times
until
the
is
strained
out
becomes
clear.
O
P
E
P
E
POK
E
K
OK
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
Refill the rice cooker with theKclean
E the
K (ex: 5 cups of rice + 5 cupsPOofKwater.)
Orice and add the same amountE ofPOwater
E POKinto
KE PasOrice
Odo EthePmagic.
POKE P
P
E
K
E
K
O
K
O
P
O
P
E
pot, and
let
the
rice
cooker
P
E
K
E PO
KE
OK
PO
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E POKE
KE POK
OKE PO
POKE P
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
ASSEMBLING
THE
POKE
E PO
KE
OK
PO
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
PO before topping with yourKmarinated
RicePinto
PO
OKEa bowl
POKE P Add 2 cups ofKcooked
KE POK
OKEPoke.
O
P
E
P
E
K
E
O
K
O
P
O
P
E
P
E
E
K
O
KE PO
OK
PO
EP
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
P with:
You may also choose to topPyou’re
OKE Poke
KE POK
OKE PO
E POKE
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
Optional:
KE P
OK
PO
E1Pwhole Avocado
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
Optional: 200g of Pineapple
KE POK
OKE PO
POKE P
E POKE
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
P desired amount of choppedKup
KE P
O
PO
Optional:
Cucumber
EThe
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
O
E
K
O
P
K
O
P
E
Optional: The desired amount
up Sriracha
OKE PO
POKE P
E PofOKchopped
KE POKE
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
OKE
PO
Optional:
EP
KEThe desired amount of Seaweed
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
OKE PO
POKE P
E POKE
KE POK
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
OKE
PO
EP
KE
P
PLATING
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
E Tag Me @DamianTheFatass
POKand
Plate, Garnish, Take aPSexy
for
MAXIMUM
POKE P AESTHETIC GAINS.KE POKE POKE P
EPhoto,
KE POK
E
K
K
O
O
P
E
E
K
K
O
O
P
P
OKE
PO
E
KE
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
POKE P 137
E POKE
KE POK
OKE POK
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
POKE
EP
KE
OK
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
POKE P
E POKE
KE POK
OKE PO
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
POK
EP
KE
OK
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
OKE
POKE
E POK
KE PO
STEAK POKE BOWL
OKE
POKE
E POK
P
E
K
OKE PO
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
POK
EP
KE
OKE
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
POKE P
E POKE
KE POK
E
K
O
POKE PO
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
POK
EP
KE
OK
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
POKE P
E POKE
KE POK
E
K
O
POKE PO
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
PO
KUET T I N G V E R. POKE POKE
OK
E
O
P
K
P
E
O
E
K
C
P
K
O
E
O
P
K
P
E
O
E
K
P
E POKE
KE POKE
OKE POK
POKE PO
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E PO
KE
OK
PO
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E POKE
KE POK
OKE PO
POKE P
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E PO
KE
OK
PO
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E POKE
KE POK
OKE PO
K
O
P
E POKE P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
KE P
OKE
POK5min | Cook Time K5min
E PO
O
P
E
K
P
E
K
O
E
K
O
P
Prep
Time
K
O
P
E
O
P
E
K
P
E
K
O
E
O
P
KE POK
OKE PO
POKE P
E POKE
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
KE P
OMACROS
PO
EP
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
INGREDIENTS
E
K
O
E
K
O
P
KE POK
OKE PO
POKE P
E POKE
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
REQUIRED:
OPTIONAL:
KE P
OK 380
PO
EP
Cal:
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
OKE POK
POKE PO
E POKE P Seaweed
KE POKE Chicken PThigh
P
E
K
-O10oz
E
K
K
O
P
O
P
Protein:
58g
E
P
E
K
E
K
O
K
O
KE
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
- 1.5 tbsp
Siracha
Carbs:
5g
OKE PO
POKE P
E POKE
KE POKE Soy Sauce
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
OKE
PFat:
EP
KE Oil - ½ tsp
P
E
K
O
E
K
O
P
K
O
P
E
Sesame
Cucumber
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
14g
OKE PO
POKE P
P
E
KE POKE
OKE POK Onion - E¼Pwhole
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O
Avocado
OKE
PO
E P - ¼ whole
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
OKE P
POKE
E POKE
P
E
K
OKE POK Green Onion
E
K
O
1
whole
Pineapple
100g
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
w/
Options
O
P
POK
EP
KE
OKE
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
K
Zero Calorie Sugar
Rice - 1 cup
POKE P
E POKE
K-E½POtbsp
OKE PO
E
K
O
K
O
P
Cal:
660
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
POK
EP
KE
O-K ½ tbsp
E
K
O
P
K
O
P
E
O
P
E
K
P
Ginger
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
Protein:
62g
POKE P
E POKE
KE POK
E
K
O
POKE PO Butter Lettuce
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
POK
ECarbs: 58g
KE
OK
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E POKE
KE POKE
OKE POK
POKE PO
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E 20g
E PO
KFat:
OK
PO
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E POKE
KE POK
OKE PO
POKE P
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E PO
KE
OK
PO
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E POKE
KE POK
OKE PO
POKE P
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
KE PO
OKE
POK
E PO
O
P
E
K
INSTRUCTIONS
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
KE POK
OKE PO
POKE P
E POKE
PREP
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
O for maximal taste bud gains.E POKE POK
KE P
E toP dry 10oz of Chicken Thigh and
O
Gently
pat
dicePinto
½
inPcubes
E
K
P
K
O
E
O
P
K
E
O
E
K
P
K
O
E
K
O
P
KE POK
OKE PO
POKE P
E POKE
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
Heat
one
non-stick-spray
wasting
OKno calories on oil.) Slap the E POKE POKE P
PO on the pan. (you already knowKEwePain’t
EpanPon medium-high heat. Slap some
P
E
K
E
K
O
K
O
P
O
P
E
E
K
K
O
O
P
OK
Chicken Thigh onto the high-heat
sear marks
E PO then flip to the other side OandKEslightly
KEandPcook by searing one side until
E Pthen
Ksear,
OKappear,
POpan
O
P
E
KE POKE
P
E
K
K
O
O
P
P
E
P
E
K
keep flipping
to
get
a
beautiful
even
cook
throughout
the
chicken.
Check
if
the
Chicken
Thigh
is
fully
cooked
by
cutting
through
a
few
pieces
with
E
K
O
K
O
P
KE P
O
P
Eand
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
the
spatula
making
sure
the
insides
are
fully
browned.
K
O
P
OKE PO
POKE P
E POKE
KE POKE
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
E bowl:
OKE
PO
EP
Klarge
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
Mix
into
a
E
K
O
P
K
O
P
E
E P Thinly sliced 1 whole GreenOOnion,
KE PO
POKE
POanKOnion,
KE POK
P
E
K
E
K
O
The Chicken Thigh,
1.5
tbsp
ofESoy Sauce, ½ tsp of Sesame Oil, Thinly
sliced
¼ of
½Otbsp of Zero
K
O
P
P
E
P
E
K
E
K
O
K
O
P
OKE
PO
EP
KE
P
E
K
O
E
K
O
P
K
O
P
E
Calorie
Sweetener,
Grated ½ tbsp of Ginger.
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
POKorE serve fresh.
OKE P
POKE
E2 hours
P
E
K
OKE POK
Either let the Poke marinate
for
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
POKE
EP
KE
OKE
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
OPTIONAL: MAKING THEP
RICE
POKE P
E POKE
KE POK
OKE PO
E
K
O
K
O
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
E
Fill your
rice
Sushi
POK
EP
KRice.
OKcooker to about half-full withEuncooked
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
K
Place that amount of rice into aKstrainer
becomes
KE Pcolor,
POtoKEmassage the rice until the Kwater
E POKwithin the rice cooker pot OandKEusePyour
PaOmilky
Ehands
OKE PO
E
K
O
K
O
P
O
E
P
K
E
O
P
O
P
indicating
the
starch
is
being
washed
away.
E
POK
EP
KE
OK
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
Dump
out
the
starchy
water
and
repeat
this
process
2-3
times
until
the
water
that
is
strained
out
becomes
clear.
E
K
KElet the
POand
PO5Kcups
POand
KE rice
Epot,
KriceE (ex:
Oclean
POKE PO
K
O
P
O
P
E
P
E
K
E
K
O
Refill the riceKcooker
with
the
add the same amount
of
water
as
of
rice
+
5
cups
of
water.)
into
the
K
O
P
O
P
E
P
E
E POK
KE
OK
POdo the magic.
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
rice
cooker
E
O
P
E
K
P
E
K
O
E POKE
KE POK
OKE PO
POKE P
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E PO
KE
OK
PO THE POKE
K
O
P
E
O
P
E
K
P
E
K
O
ASSEMBLING
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
O (It doesn’t matter how muchEbecause
POKhas basically zero calories.)KE POKE POKE
KElettuce
OasKEyouPwant.
POKE P
O
P
Layout as much Butter
Lettuce
P
E
K
K
O
O
P
P
E
E
K
E PO
KE PO
OKyour delicious Poke.
PO as a healthy wrap alternative
K
O
P
E
O
P
Use
the
Lettuce
toP
gently
cradle
E
K
P
E
K
O
E
K
O
P
K
O
E
O
P
E
K
P
E
K
O
E
K
POKE P
KE POK
OKE PO
POKE PO
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
IfP
you
have
addO
1K
cup
of
Poke
profile.
KE PO
OK
POcooked Rice to create a more traditional
E Pextra calories in your diet, youOmay
O
P
E
K
P
E
O
E
K
K
O
P
E
O
P
E
K
P
E
K
O
E
K
P
EP
KE POK
OKE PO
POKPoke
E POKE
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E
K
You may
also
choose
to
top
you’re
with:
O
P
KE P
OK
PO
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
Optional: ¼ of an Avocado
KE POK
OKE PO
POKE P
E POKE
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
Optional: 100g
of
Pineapple
P
E
K
E
K
O
K
KE P
O
PO
EThePdesired amount of chopped upOKCucumber
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
O
Optional:
E
K
P
K
O
P
OKE up Sriracha
OKE PO
POKE P
EofPchopped
KE POKE
P
E
K
E
K
O
K
O
P
Optional: The desired
amount
O
P
E
P
E
K
E
K
O
K
O
P
E desired amount of Seaweed OKE POKE P
OKE
PO
KThe
P
E
O
E
K
P
K
O
E
Optional:
O
P
K
P
E
O
E
K
P
K
O
P
E
OKE PO
POKE P
E POKE
KE POK
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
OKE
PO
EP
KE
P
E
K
O
E
K
O
P
PLATING
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
E Me @DamianTheFatass for MAXIMUM
KE P GAINS.
OKTag
OKE P
POAESTHETIC
Plate, Garnish, Take a Sexy
Photo,
E Pand
KE POK
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
OKE
P
E
KE
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
POKE P 138
E POKE
KE POK
OKE POK
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
POKE
EP
KE
OK
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
POKE P
E POKE
KE POK
OKE PO
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
POK
EP
KE
OK
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
OKE
POKE
E POK
KE PO
CHICKEN POKE BOWL
OKE
POKE
E POK
P
E
K
OKE PO
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
POK
EP
KE
OKE
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
POKE P
E POKE
KE POK
E
K
O
POKE PO
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
POK
EP
KE
OK
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
POKE P
E POKE
KE POK
E
K
O
POKE PO
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
PO
E
KUEL K I N G V E R.
OK
E
K
O
P
K
O
P
E
O
P
E
K
B
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E POKE
KE POKE
OKE POK
POKE PO
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E PO
KE
OK
PO
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E POKE
KE POK
OKE PO
POKE P
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E PO
KE
OK
PO
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E POKE
KE POK
OKE PO
K
O
P
E POKE P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
KE P
OKE
POK5min | Cook Time K5min
E PO
O
P
E
K
P
E
K
O
E
K
O
P
Prep
Time
K
O
P
E
O
P
E
K
P
E
K
O
E
O
P
KE POK
OKE PO
POKE P
E POKE
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
KE P
OMACROS
PO
EP
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
INGREDIENTS
E
K
O
E
K
O
P
KE POK
OKE PO
POKE P
E POKE
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
REQUIRED:
OPTIONAL:
KE P
OK 1000
PO
EP
Cal:
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
OKE POK
POKE PO
E POKE P Seaweed
KE POKE Chicken PThigh
P
E
K
-O16oz
E
K
K
O
P
O
P
Protein:
100g
E
P
E
K
E
K
O
K
O
KE
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
Siracha
Carbs:
87g
OKE PO
POKE P
E POKE
KE POKE Rice - 2 cups
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
OKE
PFat:
EP
KE - 3 tbsp
P
E
K
O
E
K
O
P
K
O
P
E
Soy
Sauce
Cucumber
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
28g
POKE
OKE PO
POKE P
E
P
E
K
OKE POK SesameEOil
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
Avocado
OKE
PO
E P - 1 whole
K - 2 tsp
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
OKE P
POKE
E POKE
P
E
K
OKE POK Onion - ½
E
K
O
whole
Pineapple
200g
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
w/
Options
O
P
POK
EP
KE
OKE
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
Green Onion - 2 Pwhole
POKE P
E POKE
KE POK
OKE PO
E
K
O
K
O
Cal:
1370
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
K
POK
EP
KE
OSugar
E
K
O
P
K
O
P
E
O
P
E
K
P
Brown
½
tbsp
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
Protein:
104g
POKE P
E POKE
E
K
OKE POK
POKE PO Ginger -K1E tbsp
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
P
POK
ECarbs: 126g
KE
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E POKE
KE POKE
OKE POK
POKE PO
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E 50g
E PO
KFat:
OK
PO
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E POKE
KE POK
OKE PO
POKE P
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E PO
KE
OK
PO
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E POKE
KE POK
OKE PO
POKE P
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
KE PO
OKE
POK
E PO
O
P
E
K
INSTRUCTIONS
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
KE POK
OKE PO
POKE P
E POKE
O
P
PREP
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
KE P
OK
P½Oin cubes for maximal taste KbudE gains.
E Pto dry 16oz of Chicken ThighOKand
O
P
E
K
P
E
K
O
Gently
pat
dice
into
E
K
O
P
K
O
P
E
O
P
E
K
P
O
E
P
KE POK
OKE PO
POKE P
E POKE
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
P on medium-high heat. Slap some
OKwasting no calories on oil.) E POKE POKE P
PO on the pan. (you already
Epan
P
E
K
E
K
O
Heat
one
non-stick-spray
know
we
ain’t
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
K
O marks appear, then flip to EthePother
POand
E Psear
KE P pan and cook by searing
KEside
OKuntil
POhigh-heat
O
P
E
KE POKE
Slap the Chicken Thigh
onto
the
one
side
E
K
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O
O Thigh is fully cooked by E POKE POKE P
P throughout the chicken. Check
E Pthen keep flipping to get a beautiful
P
E
K
E
K
O
K
O
P
slightly
sear,
even
cook
ifOthe
Chicken
P
E
P
E
K
E
K
O
K
O
P
O
P
POK
E Pbrowned.
KtheE spatula and making sure thePOinsides
E
K
O
K
O
P
O
P
E
KE POKE cutting through
a few
pieces
with
are
fully
P
E
K
E
K
O
K
P
O
E
OKE
POKE P
E POKE
KE POK
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
OKE PO
POKE P
E POKE
KE POK
P
Mix into a large bowl:
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
P Thinly sliced ½ of an Onion,KThinly
E 3 tbsp of Soy Sauce, 2 tsp
P2Owhole Green Onions, ½ tbspKE POKE POKE
EOil,
KSteak,
E
K
O
K
O
P
The
Flank
ofESesame
sliced
O
P
E
P
K
E
K
O
O
P
O
P
E
P
PO
E
KofE Ginger.
E
K
O
K
O
O
P
E
P
E
K
Sugar,
Grated
1P
tbsp
OKE POK packed Brown
E
K
O
K
O
P
O
P
E
P
POKmarinate for 2 hours or serve
KEPoke
POKE
E POKE
KE POKE
Othe
E
K
O
P
Either
let
fresh.
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
POKE P
E POKE
KE POK
OKE PO
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
POK
EP
KE
OKMAKING THE RICE
E
K
O
P
K
O
P
OPTIONAL:
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
E POKwith uncooked Sushi Rice.
POKE P
E POKE
Khalf-full
OKE PO
Fill your rice cookerK
toEabout
E
K
O
K
O
P
O
P
P
E
E
K
O
K
O
P
O
P
E
E pot and use your hands toOKmassage
K of rice into a strainer within
E Price until the water becomesOaKE POKE POK
Kcooker
Oamount
K
O
P
O
P
Place
that
the
rice
the
E
P
E
K
E
K
O
O
P
P
E
P
E
K
OK washed away.
KE P
OKE
Pbeing
O
P
E
P
E
K
thePstarch
is
E
K
O
POKE PO milky color, Kindicating
K
O
O
P
E
P
E
K
E
K
O
P water and repeat this process
POuntil the water that is strained
E POK
KE POKclear.
OKEtimes
POthe Estarchy
K
O
P
E
Dump
out
2-3
out
becomes
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E pot,
O and add the same amountEofPwater
OK(ex: 5 cups of rice + 5 cupsEofPwater.)
OKthe
E Price
E Pinto
KEasPrice
OKclean
POKE P
Refill the rice cooker K
with
the
K
O
P
O
E
K
O
K
O
P
O
P
E
P
E
K
E PO
KE
POrice cooker do the magic. KE POKE POK
K
O
and
letEthe
O
P
K
P
E
O
E
K
P
K
O
E
O
P
K
P
E
O
E POKE
KE POK
OKE PO
POKE P
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E PO
KE
OK
PO THE POKE
K
O
P
E
O
P
ASSEMBLING
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
PObefore topping with your marinated
E PO
OKaEbowl
POKE P Add 2 cups ofKcooked
Rice
KE POK
OKPoke.
Pinto
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
E
K
O
KE PO
OK
PO
EP
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
P with:
OKEPoke
You may also chooseO
toKtop
KE POK
OKE PO
Pyou’re
E POKE
O
P
E
P
E
E
K
K
O
P
O
P
E
P
E
K
E
K
O
KE P
OK
PO
E1 Pwhole Avocado
O
P
E
K
Optional:
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
KE POK
OKE PO
POKE P
Optional: 200g of Pineapple
E POKE
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
KE P
O
PO
ETheP desired amount of choppedOKupECucumber
O
P
E
K
Optional:
P
E
K
O
E
K
O
P
K
O
P
E
O
P
K
P
E
O
E
K
P
K
O
P
KE up Sriracha
Optional: The desiredPamount
OKE PO
POKE P
E PofOchopped
KE POKE
P
E
K
E
K
O
K
O
O
P
E
P
E
K
E
K
O
K
O
P
E desired amount of SeaweedOKE POKE P
OKE
PO
KThe
P
Optional:
E
O
E
K
P
K
O
E
O
P
K
P
E
O
E
K
P
K
O
P
E
OKE PO
POKE P
E POKE
KE POK
P
E
K
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
OKE
PO
EP
KE
P
E
K
O
PLATING
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
E Tag Me @DamianTheFatassOforKEMAXIMUM
Plate, Garnish, Take a P
Sexy
Photo,
POKE PAESTHETIC GAINS. KE POKE POKE P
E POKand
KE POK
K
O
P
E
E
K
K
O
O
P
P
OKE
PO
E
KE
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
POKE P 139
E POKE
KE POK
OKE POK
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
POKE
EP
KE
OK
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
POKE P
E POKE
KE POK
OKE PO
E
K
O
K
O
P
O
P
E
P
E
K
E
K
O
K
O
P
O
P
E
POK
EP
KE
OK
E
K
O
P
K
O
P
E
O
P
E
K
P
E
K
O
E
K
O
P
K
O
P
E
O
P
E
K
P
OKE
POKE
E POK
KE PO
CHICKEN POKE BOWL
CLICK HERE TO WATCH
OATS
ATS O
S OAT
ATS OA
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
O
ATS
OATS
TS
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
OATS O
TS OAT
S OATS
OATS OA
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
AT
OAT
TS
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
OATS O
TS OAT
S OATS
OATS OA
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
OAT
OAT
ATUST T I N G V E R. S OATS OATS O
S
O
T
S
T
A
S
C
A
O
T
O
A
S
O
T
S
T
A
S
A
O
T
OATS
S OAT
OATS O
ATS OA
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
OA
OA
ATS
TS
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
OATS
OATS O
ATS OA
TS OAT
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
OA
OA
AT
TS
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
TS OAT
S OATS
OATS OA
A
T
S OATS O
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
S OA
OAT1min | Cook Time T2min
ATS
T
SO
O
T
A
S
A
O
T
S
O
A
T
S
Prep
Time
O
A
T
S
O
T
A
S
A
O
T
S
O
A
OATS O
ATS OA
TS OATS
S OATS
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
T
OA
AMACROS
TS O
SO
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
INGREDIENTS
T
S
O
A
T
S
OATS O
ATS OA
TS OAT
O
TS OATS REQUIRED:
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
T 600
OA
ACal:
TS O
SO
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
TS OAT
OATS OA
TS OATS Oats - ¾Ocup
A
S OATS O
O
T
S
A
T
S
O
A
T
O
A
Protein:
50g
S
O
T
S
A
T
S
A
OAT
TS
ATS O
SO
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
Protein Powder -AT1Sscoop
OATS
Carbs:
60g
OATS O
ATS OA
ATS OAT
O
S
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
A
OFat:
TS Greek Yogurt - 75g
ATS
SO
A
O
T
S
O
A
T
S
O
A
T
S
Fat-Free
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
18g
OATS O
ATS OA
S OATS
ATS OAT Milk - 1 cup
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
OA
TS
ATS
SO
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
OATS O
ATS OA
S OATS
ATS OAT Peanut Butter
O
T
S
A
T
S
1
tbsp
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
O
ATS
OATS
TS
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
OATS O
TS OAT
S OATS
OATS OA
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
AT
OATS
TS
S
O
A
T
S
O
A
T
S
O
T
A
S
OPTIONAL:
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
OATS
OATS O
TS OAT
S
OATS OA Zero Calorie
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
OAT
SO
OAT Sweetener TS OATS OATS
T
S
A
T
S
O
T
A
A
O
S
O
T
S
A
T
S
O
T
A
A
O
OATS
S OATS
OATS O
ATS OA
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
OAT
OA
ATS
TS
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
OATS
OATS O
ATS OA
TS OAT
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
OA
OA
AT
TS
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
TS OAT
S OATS
OATS OA
A
T
S OATS O
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
S OA
OAT
ATS
T
SO
O
T
A
S
INSTRUCTIONS
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
OATS O
ATS OA
TS OATS
S OATS
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
PREP
O
T
S
A
T
S
OA
AT
TS OA
SO
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
TS O
OAinto
ATS OA
TS OAT
S OATS
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
Mix
thoroughly
a
bowl:
A
T
S
OA
AT
TS O
SO
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
OATS O
ATS OA
TS OAT
O
TS OATS ¾ cupOof
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
A
Oats
O
AT
TS O
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
OATS O
TS OATS
ATS OA
S OATS
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
1TSscoop
Protein
PowderATS OATS OA
TS of your favorite
ATS
SO
A
O
T
O
A
S
O
T
A
S
A
O
T
O
A
S
O
T
S
OATS O
ATS OA
S OATS
ATS OAT
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
OA
TS Fat-Free Greek
ATS
SO
75g
of
Yogurt
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
OATS O
ATS OA
S OATS
ATS OAT
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
O
ATSof 1% Milk S OATS OATS
OATS
S
1
cup
O
T
S
A
T
S
O
T
A
A
O
S
O
T
S
A
T
S
O
T
A
ATS OA
OATS O
TS OAT
S OATS
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
AT
OATS
TS
S
O
A
T
S
O
Optional:
Zero
Calorie
Sweetener
to
desired
taste.
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
OATS O
TS OAT
S OATS
OATS OA
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
OAT
TS
SO
OAT
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
OATS
S OATS
OATS O
ATS OAT
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
OAT
OA
ATS
TS
S
O
A
T
S
O
T
A
S
A
O
T
S
MAKING
THE
OATS
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
OATS
OATS O
ATS OA
TS OAT
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A powerful oat
Othe
AT into the microwave
TS for 1:15min. OATS OATS OA
O
A
S
O
T
S
A
T
S
O
A
T
Slap
mixture
O
A
S
O
T
S
A
T
S
OATS O
TS OAT
S OATS
OATS OA
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
AT
TS
S OA
Oheated,
APeanut
T
S O the oats have
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
Once
been
add
1
tbsp
of
Butter
O
T
A
S
A
O
T
S
O
A
T
OATS O
ATS OA
TS OATS
S OATS
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
A
Oeating.
AT
TS OA
S O top and mixAbefore
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
on
the
S
O
T
S
OATS O
ATS OA
TS OAT
S OATS
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
OA
AT
TS O
SO
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
TS OAT
OATS OA
TS OATS
A
S OATS O
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
O
AT
TS O
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
OATS O
TS OATS PLATING
ATS OA
S OATS
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
OA
TS
ATS O
SO
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
Plate, Garnish,
and
ATS a Sexy Photo,
OATS OTag Me TS OATS OATS OA
TS OAT
S OTake
T
S
A
T
O
A
O
S
T
S
A
T
O
A
OA
TS
ATS
SO
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
AESTHETIC
GAINS.
OATS O
ATS OA
S OATS for MAXIMUM
ATS OAT @DamianTheFatass
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
O
ATS
OATS
TS
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
ATS OA
OATS O 142 TS
TS OAT
S OATS
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
OATS O
TS OAT
ATS OA
S OATS
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
OAT
OATS O
ATS OA
S OATS
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
OATS
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
OATS
TS O
ATS
S OAT
POWER OATS
OATS
ATS O
S OAT
ATS OA
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
O
ATS
OATS
TS
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
OATS O
TS OAT
S OATS
OATS OA
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
AT
OAT
TS
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
OATS O
TS OAT
S OATS
OATS OA
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
OAT
OAT
ABTUSL K I N G V E R. S OATS OATS O
S
O
T
S
T
A
S
A
O
T
O
A
S
O
T
S
T
A
S
A
O
T
OATS
S OAT
OATS O
ATS OA
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
OA
OA
ATS
TS
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
OATS
OATS O
ATS OA
TS OAT
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
OA
OA
AT
TS
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
TS OAT
S OATS
OATS OA
A
T
S OATS O
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
S OA
OAT1min | Cook Time T2min
ATS
T
SO
O
T
A
S
A
O
T
S
O
A
T
S
Prep
Time
O
A
T
S
O
T
A
S
A
O
T
S
O
A
OATS O
ATS OA
TS OATS
S OATS
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
T
OA
AMACROS
TS O
SO
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
INGREDIENTS
T
S
O
A
T
S
OATS O
ATS OA
TS OAT
O
TS OATS REQUIRED:
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
T 1215
OA
ACal:
TS O
SO
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
TS OAT
OATS OA
TS OATS Oats - 1.5OAcup
A
S OATS O
O
T
S
A
T
S
O
A
T
O
A
Protein:
100g
S
O
T
S
T
S
A
OAT
TS
ATS O
SO
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
Protein Powder -AT2Sscoop
OATS
Carbs:
120g
OATS O
ATS OA
ATS OAT
O
S
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
A
OFat:
TS Greek Yogurt - 150g
ATS
SO
A
O
T
S
O
A
T
S
O
A
T
S
Fat-Free
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
37g
OATS O
ATS OA
ATS OAT Milk - 2 Scups
O
TS OATS
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
OA
T
ATS
SO
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
OATS O
ATS OA
S OATS
ATS OAT Peanut Butter
O
T
S
A
T
S
2
tbsp
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
O
ATS
OATS
TS
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
OATS O
TS OAT
S OATS
OATS OA
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
AT
OATS
TS
S
O
A
T
S
O
A
T
S
O
T
A
S
OPTIONAL:
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
OATS
OATS O
TS OAT
S
OATS OA Zero Calorie
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
OAT
SO
OAT Sweetener TS OATS OATS
T
S
A
T
S
O
T
A
A
O
S
O
T
S
A
T
S
O
T
A
A
O
OATS
S OATS
OATS O
ATS OA
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
OAT
OA
ATS
TS
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
OATS
OATS O
ATS OA
TS OAT
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
OA
OA
AT
TS
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
TS OAT
S OATS
OATS OA
A
T
S OATS O
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
S OA
OAT
ATS
T
SO
O
T
A
S
INSTRUCTIONS
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
OATS O
ATS OA
TS OATS
S OATS
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
PREP
O
T
S
A
T
S
OA
AT
TS OA
SO
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
TS O
OAinto
ATS OA
TS OAT
S OATS
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
Mix
thoroughly
a
bowl:
A
T
S
OA
AT
TS O
SO
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
OATS O
ATS OA
TS OAT
O
TS OATS 1.5 cups
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
of Oats ATS OATS O
AT
TS O
S
O
T
A
A
O
S
O
T
S
A
T
S
O
T
A
A
O
S
O
T
S
O
A
T
OATS O
TS OATS
ATS OA
S OATS
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
2
scoop
Protein
PowderATS OATS OA
TS of your favorite
ATS
SO
A
O
T
O
A
S
O
T
S
T
A
S
A
O
T
O
A
S
O
T
S
OATS O
ATS OA
S OATS
ATS OAT
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
OA
TSof Fat-Free Greek
ATS
SO
150g
Yogurt
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
OATS O
ATS OA
S OATS
ATS OAT
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
O
ATS of 1% Milk S OATS OATS
OATS
S
2
cups
O
T
S
A
T
S
O
T
A
A
O
S
O
T
S
A
T
S
O
T
A
ATS OA
OATS O
TS OAT
S OATS
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
AT
OATS
TS
S
O
A
T
S
O
Optional:
Zero
Calorie
Sweetener
to
desired
taste.
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
OATS O
TS OAT
S OATS
OATS OA
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
OAT
TS
SO
OAT
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
OATS
S OATS
OATS O
ATS OAT
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
OAT
OA
ATS
TS
S
O
A
T
S
O
T
A
S
A
O
T
S
MAKING
THE
OATS
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
OATS
OATS O
ATS OA
TS OAT
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A powerful oat
Othe
AT into the microwave
TS for 1:30min. OATS OATS OA
O
A
S
O
T
S
A
T
S
O
A
T
Slap
mixture
O
A
S
O
T
S
A
T
S
OATS O
TS OAT
S OATS
OATS OA
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
AT
TS
S OA
Oheated,
APeanut
T
S O the oats have
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
Once
been
add
2
tbsp
of
Butter
O
T
A
S
A
O
T
S
O
A
T
OATS O
ATS OA
TS OATS
S OATS
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
A
Oeating.
AT
TS OA
S O top and mixAbefore
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
on
the
S
O
T
S
OATS O
ATS OA
TS OAT
S OATS
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
OA
AT
TS O
SO
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
TS OAT
OATS OA
TS OATS
A
S OATS O
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
O
AT
TS O
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
OATS O
TS OATS PLATING
ATS OA
S OATS
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
OA
TS
ATS O
SO
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
Plate, Garnish,
and
ATS a Sexy Photo,
OATS O
TS OAT
ATS OA
S OTake
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
OA
TS
ATS
SO
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
@DamianTheFatass
for
MAXIMUM
GAINS.
OATS O AESTHETIC
ATS OA
S OATS
ATS OAT Tag Me
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
O
ATS
OATS
TS
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
ATS OA
OATS O 143 TS
TS OAT
S OATS
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
OATS O
TS OAT
ATS OA
S OATS
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
OAT
OATS O
ATS OA
S OATS
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
OATS
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
OATS
TS O
ATS
S OAT
POWER OATS
CLICK HERE TO WATCH
OATS
ATS O
S OAT
ATS OA
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
O
ATS
OATS
TS
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
OATS O
TS OAT
S OATS
OATS OA
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
AT
OAT
TS
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
OATS O
TS OAT
S OATS
OATS OA
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
OAT
OAT
ATUST T I N G V E R. S OATS OATS O
S
O
T
S
T
A
S
C
A
O
T
O
A
S
O
T
S
T
A
S
A
O
T
OATS
S OAT
OATS O
ATS OA
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
OA
OA
ATS
TS
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
OATS
OATS O
ATS OA
TS OAT
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
OA
OA
AT
TS
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
TS OAT
S OATS
OATS OA
A
T
S OATS O
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
S OA
OAT1min | Cook Time T0min
ATS
T
SO
O
T
A
S
A
O
T
S
O
A
T
S
Prep
Time
O
A
T
S
O
T
A
S
A
O
T
S
O
A
OATS O
ATS OA
TS OATS
S OATS
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
T
OA
AMACROS
TS O
SO
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
INGREDIENTS
T
S
O
A
T
S
OATS O
ATS OA
TS OAT
O
TS OATS REQUIRED:
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
T 470
OA
ACal:
TS O
SO
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
TS OAT
OATS OA
TS OATS Oats - ⅓Ocup
A
S OATS O
O
T
S
A
T
S
O
A
T
O
A
Protein:
52g
S
O
T
S
A
T
S
A
OAT
TS
ATS O
SO
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
Chocolate Protein
OATS - 1.25 scoop TS OATS OATS O
Carbs:
45g
ATS OA
SPowder
ATS OAT
O
T
A
S
O
T
A
S
O
T
A
S
O
A
T
A
OFat:
TS Greek Yogurt - 150g
ATS
SO
A
O
T
S
O
A
T
S
O
A
T
S
Fat-Free
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
9g
OATS
OATS O
ATS OA
S
ATS OAT Unsweetened
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
Coconut Milk - ½S cup
OA
TS
ATS
SO
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
A
O
T
S
O
A
T
S
O
A
T
S
OATS O
ATS OA
S OATS
ATS OAT Pineapple
O
T
S
A
T
S
100g
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
O
ATS
OATS
TS
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
- 2 tsp
OATS O
TS OAT
S OATS
OATS OA Chia Seeds
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
AExtract
OATS
TS
S
O
A
T
S
O
A
T
S
O
T
A
S
Vanilla
½
tsp
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
OATS O
TS OAT
S OATS
OATS OA
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
OAT
SO
OAT
ATS
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
OATS
S OATS
OATS O
ATS OA
T
S
O
A
T
OPTIONAL:
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
OAT
OA
ATS
TS
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
Sweetener
OATS
OATS O Zero Calorie
ATS OA
TS OAT
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
OA
OA
AT
TS
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
TS OAT
S OATS
OATS OA
A
T
S OATS O
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
S OA
OAT
ATS
T
SO
O
T
A
S
INSTRUCTIONS
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
O
ATS OA
TS OATS
S OATS
O
A
O
S
PREP OATS OATS OATS
T
S
A
T
O
A
O
S
T
S
OA
AT
TS OA
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
Mix thoroughly
into
OATaSbowl:
ATS OA
TS OAT
S OATS
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
OA
AT
TS O
SO
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
Oats TS OATS O
TS OAT
OATS OA
TS OATS ⅓ cup of
A
O
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
O Powder
AT
TS O
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
1.25
scoop
of
your
favorite
Protein
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
OATS O
TS OATS
ATS OA
S OATS
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
S Fat-Free Greek Yogurt
OA
Tof
ATS
SO
150g
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
OATS O
ATS OA
S OATS Coconut Milk
ATS OAT
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
½Scup
of
Unsweetened
O
A
T
OA
TS
ATS
SO
A
O
T
S
O
A
T
S
O
A
T
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
A
S O pineapples, save
ATS
ATyour
ATS OAT 100g ofSPineapple
OATS O¼
TS O(Optional:
S Oup
A
T
S
O
A
after
chopping
about
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
O
AT
OATS
TS
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
S
AT on top after Sthe
of the pineapples
other
are combined.)
ATS OA
OATS O
TStoOlayer
S OATingredients
A
T
S
O
A
T
O
A
S
O
T
A
T
S
O
A
T
O
A
S
O
AofT Chia Seeds S OATS OATS
OATS
S
O
T
S
A
T
S
O
T
A
A
O
S
O
T
S
A
T
S
O
T
A
2
tsp
OATS O
TS OAT
S OATS
OATS OA
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
T Vanilla Extract OATS OATS
OAT
SO
OAof
T
S
A
T
S
O
T
A
A
O
½
tsp
S
O
T
S
A
T
S
O
T
A
S
A
O
OATS
S OATS
OATS O
ATS OAT
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
OAT
OA Zero Calorie Sweetener
ATSto desired taste.S OATS OATS
Optional:
S
O
T
S
T
A
S
A
O
T
O
A
S
O
T
S
T
A
S
A
O
T
OATS
OATS O
ATS OA
TS OAT
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
OA
OA
AT
TS
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
OATS O MAKINGTTHE
TS OAT
S OATS
OATS OA
A
T
O
A
S
OATS
O
T
S
A
T
S
O
A
T
O
A
S
O
S
A
S OA
OAT
ATS
T
SO
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
OATS
TS Omixture into theOfridge
Slap the powerful
for maximal
taste
S OA
OAoat
ATovernight
TS bud
S OATS
O
A
S
O
T
S
A
T
S
O
A
T
A
S
O
T
S
A
T
S
OA
AT
TS OA
SO
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
gains.
T
S
OATS O
ATS OA
TS OAT
S OATS
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
OA
AT
TS O
SO
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
TS OAT
OATS OA
TS OATS
A
S OATS O
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
O
AT
TS O
S
PLATING
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
OATS O
TS OATS Plate, Garnish,
ATS OA
S OATaSSexy Photo, Aand
O
T
S
A
T
S
O
A
T
O
A
S
O
T
Take
S
A
T
S
O
T
OA
TS
ATS O
SO
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
OATS O
TS OAT
ATS OA
S OATS
O
T
S
Tag Me
@DamianTheFatass
for
MAXIMUM
AESTHETIC
GAINS.
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
OA
TS
ATS
SO
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
OATS O
ATS OA
S OATS
ATS OAT
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
O
ATS
OATS
TS
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
ATS OA
OATS O 145 TS
TS OAT
S OATS
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
OATS O
TS OAT
ATS OA
S OATS
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
OAT
OATS O
ATS OA
S OATS
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
OATS
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
OATS
TS O
ATS
S OAT
PINA COLADA
OATS
ATS O
S OAT
ATS OA
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
O
ATS
OATS
TS
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
OATS O
TS OAT
S OATS
OATS OA
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
AT
OAT
TS
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
OATS O
TS OAT
S OATS
OATS OA
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
OAT
OAT
ABTUSL K I N G V E R. S OATS OATS O
S
O
T
S
T
A
S
A
O
T
O
A
S
O
T
S
T
A
S
A
O
T
OATS
S OAT
OATS O
ATS OA
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
OA
OA
ATS
TS
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
OATS
OATS O
ATS OA
TS OAT
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
OA
OA
AT
TS
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
TS OAT
S OATS
OATS OA
A
T
S OATS O
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
S OA
OAT1min | Cook Time T0min
ATS
T
SO
O
T
A
S
A
O
T
S
O
A
T
S
Prep
Time
O
A
T
S
O
T
A
S
A
O
T
S
O
A
OATS O
ATS OA
TS OATS
S OATS
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
T
OA
AMACROS
TS O
SO
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
INGREDIENTS
T
S
O
A
T
S
OATS O
ATS OA
TS OAT
O
TS OATS REQUIRED:
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
T 1300
OA
ACal:
TS O
SO
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
TS OAT
OATS OA
TS OATS Oats - 1 cup
A
S OATS O
O
T
S
A
T
S
O
A
T
O
A
Protein:
100g
S
O
T
S
A
T
S
O
A
OAT
TS
ATS O
SO
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
Chocolate Protein
OATS - 2 scoop
Carbs:
117g
OATS O
ATS OA
SPowder
ATS OAT
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
A
OFat:
TS Greek Yogurt - 300g
ATS
SO
A
O
T
S
O
A
T
S
O
A
T
S
Fat-Free
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
48g
OATS
OATS O
ATS OA
S
ATS OAT CoconutSMilk
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
- 1 cup
OA
T
ATS
SO
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
OATS O
ATS OA
S OATS
ATS OAT Pineapple
O
T
S
A
T
S
200g
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
O
ATS
OATS
TS
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
- 2 tbsp
OATS O
TS OAT
S OATS
OATS OA Chia Seeds
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
AExtract
OATS
TS
S
O
A
T
S
O
A
T
S
O
T
A
S
Vanilla
1
tsp
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
OATS O
TS OAT
S OATS
OATS OA
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
OAT
SO
OAT
ATS
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
OATS
S OATS
OATS O
ATS OA
T
S
O
A
T
OPTIONAL:
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
OAT
OA
ATS
TS
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
Sweetener
OATS
OATS O Zero Calorie
ATS OA
TS OAT
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
OA
OA
AT
TS
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
TS OAT
S OATS
OATS OA
A
T
S OATS O
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
S OA
OAT
ATS
T
SO
O
T
A
S
INSTRUCTIONS
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
O
ATS OA
TS OATS
S OATS
O
A
O
S
PREP OATS OATS OATS
T
S
A
T
O
A
O
S
T
S
OA
AT
TS OA
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
Mix thoroughly
into
OATaSbowl:
ATS OA
TS OAT
S OATS
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
OA
AT
TS O
SO
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
TS OAT
OATS OA
TS OATS 1 cup ofOOats
A
S OATS O
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
A
O
AT
TS O
S of your favoriteAProtein
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
2
scoop
Powder
O
T
A
S
A
O
T
S
O
T
S
O
A
T
OATS O
TS OATS
ATS OA
S OATS
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
S Fat-Free Greek AYogurt
OA
Tof
ATS
SO
300g
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
T
S
O
A
T
S
OATS
OATS O
ATS OA
SMilk
ATS OAT
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
1 cup
of
Coconut
O
A
T
OA
TS
ATS
SO
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O pineapples, save
ATS
ATSyour
ATS OA¼
ATS OAT 200g ofS Pineapple
Oabout
TS O(Optional:
S Oup
A
T
S
O
A
after
chopping
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
O
AT
OATS
TS
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
S
AT on top after Sthe
of the pineapples
other
are combined.)
ATS OA
OATS O
TStoOlayer
S OATingredients
A
T
S
O
A
T
O
A
S
O
T
A
T
S
O
A
T
O
A
S
O
ATof Chia Seeds S OATS OATS
OATS
S
O
T
S
A
T
S
O
T
A
A
O
S
O
T
S
A
T
S
O
T
A
2
tbsp
OATS O
TS OAT
S OATS
OATS OA
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
ATVanilla Extract S OATS OATS
OAT
SO
Oof
T
S
A
T
S
O
T
A
A
O
1
tsp
S
O
T
S
A
T
S
O
T
A
A
O
OATS
S OATS
OATS O
ATS OAT
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
OAT
OA Zero Calorie Sweetener
ATSto desired taste.S OATS OATS
Optional:
S
O
T
S
T
A
S
A
O
T
O
A
S
O
T
S
T
A
S
A
O
T
OATS
OATS O
ATS OA
TS OAT
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
OA
OA
AT
TS
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
OATS O MAKINGTTHE
TS OAT
S OATS
OATS OA
A
T
O
A
S
OATS
O
T
S
A
T
S
O
A
T
O
A
S
O
S
A
S OA
OAT
ATS
T
SO
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
OATS
TS Omixture into theOfridge
Slap the powerful
for maximal
taste
S OA
OAoat
ATovernight
TS bud
S OATS
O
A
S
O
T
S
A
T
S
O
A
T
A
S
O
T
S
A
T
S
OA
AT
TS OA
SO
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
gains.
T
S
OATS O
ATS OA
TS OAT
S OATS
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
OA
AT
TS O
SO
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
TS OAT
OATS OA
TS OATS
A
S OATS O
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
O
AT
TS O
S
PLATING
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
OATS O
TS OATS Plate, Garnish,
ATS OA
S OATaSSexy Photo, Aand
O
T
S
A
T
S
O
A
T
O
A
S
O
T
Take
S
A
T
S
O
T
OA
TS
ATS O
SO
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
OATS O
TS OAT
ATS OA
S OATS
O
T
S
Tag Me
@DamianTheFatass
for
MAXIMUM
AESTHETIC
GAINS.
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
OA
TS
ATS
SO
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
OATS O
ATS OA
S OATS
ATS OAT
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
O
ATS
OATS
TS
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
ATS OA
OATS O 146 TS
TS OAT
S OATS
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
OATS O
TS OAT
ATS OA
S OATS
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
OAT
OATS O
ATS OA
S OATS
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
OATS
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
OATS
TS O
ATS
S OAT
PINA COLADA
CLICK HERE TO WATCH
OATS
ATS O
S OAT
ATS OA
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
O
ATS
OATS
TS
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
OATS O
TS OAT
S OATS
OATS OA
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
AT
OAT
TS
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
OATS O
TS OAT
S OATS
OATS OA
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
OAT
OAT
ATUST T I N G V E R. S OATS OATS O
S
O
T
S
T
A
S
C
A
O
T
O
A
S
O
T
S
T
A
S
A
O
T
OATS
S OAT
OATS O
ATS OA
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
OA
OA
ATS
TS
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
OATS
OATS O
ATS OA
TS OAT
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
OA
OA
AT
TS
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
TS OAT
S OATS
OATS OA
A
T
S OATS O
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
S OA
OAT1min | Cook Time T2min
ATS
T
SO
O
T
A
S
A
O
T
S
O
A
T
S
Prep
Time
O
A
T
S
O
T
A
S
A
O
T
S
O
A
OATS O
ATS OA
TS OATS
S OATS
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
T
OA
AMACROS
TS O
SO
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
INGREDIENTS
T
S
O
A
T
S
OATS O
ATS OA
TS OAT
O
TS OATS REQUIRED:
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
T 430
OA
ACal:
TS O
SO
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
TS OAT
OATS OA
TS OATS Oats - ⅓Ocup
A
S OATS O
O
T
S
A
T
S
O
A
T
O
A
Protein:
40g
S
O
T
S
A
T
S
A
OAT
TS
ATS O
SO
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
Chocolate Protein
OATS - 1 scoop
Carbs:
54g
OATS O
ATS OA
SPowder
ATS OAT
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
A
OFat:
TS - 1 whole
ATS
SO
A
O
T
S
O
A
T
S
O
A
T
S
Bananas
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
6g
OATS O
ATS OA
ATS OAT PB Fit -S20g
O
TS OATS
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
OA
T
ATS
SO
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
ATS OAT Water S OATS OATS OATS
OATS OA
S OATS O
T
S
A
T
O
A
O
S
T
S
A
T
O
A
O
AT
OATS
TS
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
OATS O
TS OAT
S OATS
OATS OA
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
AT
OATS
TS
S
O
A
T
S
O
A
T
S
O
T
A
S
OPTIONAL:
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
OATS
OATS O
TS OAT
S
OATS OA Zero Calorie
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
OAT
SO
OAT Sweetener TS OATS OATS
T
S
A
T
S
O
T
A
A
O
S
O
T
S
A
T
S
O
T
A
A
O
OATS
S OATS
OATS O
ATS OA
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
OAT
OA
ATS
TS
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
OATS
OATS O
ATS OA
TS OAT
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
OA
OA
AT
TS
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
TS OAT
S OATS
OATS OA
A
T
S OATS O
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
S OA
OAT
ATS
T
SO
O
T
A
S
INSTRUCTIONS
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
OATS O
ATS OA
TS OATS
S OATS
O
A
S
O
T
S
A
T
S
O
A
T
PREP
O
A
S
O
T
S
A
T
S
OA
AT
TS OA
SO
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
ATS Oa bowl:
Ointo
ATS OA
TS OAT
S OATS
O
A
S
O
T
S
A
T
S
O
A
T
Mix
thoroughly
O
A
S
O
T
S
A
T
S
OA
AT
TS O
SO
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
TS OAT
OATS OA
TS OATS ⅓ cupOof
A
S OATS O
O
T
S
A
T
S
O
A
T
Oats
O
A
S
O
T
S
A
T
S
A
O
AT
TS O
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
ATS
OATS O Powder TS OATS OATS OA
TS OATS 1 scoopOAof
S Ofavorite
T
S
A
T
O
A
your
Chocolate
Protein
O
S
T
S
T
A
OA
TS
ATS
SO
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
OATS O
ATS OA
S OATS
ATS OAT
O
T
S
A
T
S
O
A
T
1 whole
Banana
O
A
S
O
T
S
A
T
S
O
A
T
OA
TS
ATS
SO
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
ATS OAT 20g ofS PB
OATS OA
TS OATS
S OATS O
A
T
S
O
A
T
Fit
O
A
S
O
T
S
A
T
S
O
A
T
O
A
O
AT
OATS
TS
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
ATS OA
OATS O
TS OAT of WaterOATS OATS OATS
A
S
O
T
YourAdesired
amount
A
S
O
T
A
S
O
T
A
S
O
T
OATS
TS
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
OATS taste. TS OATS OATS O
S OAT Sweetener
TCalorie
Sdesired
OATS OA Optional:
A
T
O
A
Zero
to
O
S
T
S
A
T
O
A
O
S
OAT
TS
S OA
OAT
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
OATS
S OATS
OATS O
ATS OAT
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
OAT
OA
ATS
TS
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
OATS
OATS O
ATS OA
TS OAT
S
MAKING
THE
OATS
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
OA
OA
AT
TS
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
A mixture into Sthe
S OAT
OATS O Slap theTSpowerful
Tmicrowave
S OATS
for
1:15min.
OATS Ooat
A
T
O
A
S
O
T
A
T
S
O
A
T
O
A
O
S
A
S OA
OAT
ATS
T
SO
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
A add 1 wholeS Banana
ATS O been heated,
TS Oand
Once the
oats
cut
Ohave
Aup
TS OATS
S OATS
O
A
S
O
T
S
A
T
O
A
T
O
A
S
O
T
S
A
T
S
OA
AT
TS OA
SO
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
ATS O
on the Atop
in
a Obeautiful
pattern
for
maximal
gains.
ATS OA aesthetic
TS OAT
S OATS
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
T
S
OA
AT
TS O
SO
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
TS OAT
OATS OA
TS OATS
A
S OATS O
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
O
AT
TS O
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
OATS O
TS OATS PLATING
ATS OA
S OATS
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
OA
TS
ATS O
SO
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
Plate, Garnish,
and
OATS a Sexy Photo,
OATS O
TS OAT
ATS OA
STake
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
OA
TS
ATS
SO
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
@DamianTheFatass
for SMAXIMUM
GAINS.
OATS O AESTHETIC
ATS OA
S OATS
ATS OAT Tag Me
O
T
S
A
T
S
O
A
T
O
A
S
O
T
A
T
S
O
A
T
O
A
O
ATS
OATS
TS
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
ATS OA
OATS O 148 TS
TS OAT
S OATS
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
OATS O
TS OAT
ATS OA
S OATS
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
OAT
OATS O
ATS OA
S OATS
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
OATS
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
OATS
TS O
ATS
S OAT
CHOCOLATE PBB
OATS
ATS O
S OAT
ATS OA
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
O
ATS
OATS
TS
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
OATS O
TS OAT
S OATS
OATS OA
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
AT
OAT
TS
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
OATS O
TS OAT
S OATS
OATS OA
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
OAT
OAT
ABTUSL K I N G V E R. S OATS OATS O
S
O
T
S
T
A
S
A
O
T
O
A
S
O
T
S
T
A
S
A
O
T
OATS
S OAT
OATS O
ATS OA
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
OA
OA
ATS
TS
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
OATS
OATS O
ATS OA
TS OAT
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
OA
OA
AT
TS
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
TS OAT
S OATS
OATS OA
A
T
S OATS O
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
S OA
OAT1min | Cook Time T2min
ATS
T
SO
O
T
A
S
A
O
T
S
O
A
T
S
Prep
Time
O
A
T
S
O
T
A
S
A
O
T
S
O
A
OATS O
ATS OA
TS OATS
S OATS
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
T
OA
AMACROS
TS O
SO
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
INGREDIENTS
T
S
O
A
T
S
OATS O
ATS OA
TS OAT
O
TS OATS REQUIRED:
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
T 1105
OA
ACal:
TS O
SO
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
TS OAT
OATS OA
TS OATS Oats - 1 cup
A
S OATS O
O
T
S
A
T
S
O
A
T
O
A
Protein:
82g
S
O
T
S
A
T
S
O
A
OAT
TS
ATS O
SO
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
Chocolate Protein
OATS - 2 scoop
Carbs:
129g
OATS O
ATS OA
SPowder
ATS OAT
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
A
OFat:
TS - 2 whole
ATS
SO
A
O
T
S
O
A
T
S
O
A
T
S
Bananas
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
29g
OATS O
ATS OA
ATS OAT PB Fit -S30g
O
TS OATS
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
OA
T
ATS
SO
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
OATS O
ATS OA
S OATS
ATS OAT Peanut Butter
O
T
S
A
T
S
2
tbsp
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
O
ATS
OATS
TS
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
OATS O
S OATS
OATS OA Water TS OATS OATS OAT
T
S
A
T
O
A
O
S
T
S
A
T
O
A
O
A
OATS
TS
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
OATS O
TS OAT
S OATS
OATS OA OPTIONAL:
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
OAT
SO
OAT
ATS
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
OATS
S OATS
OATS O
ATS OA
T
S
O
A
T
Zero Calorie
Sweetener
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
OAT
OA
ATS
TS
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
OATS
OATS O
ATS OA
TS OAT
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
OA
OA
AT
TS
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
TS OAT
S OATS
OATS OA
A
T
S OATS O
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
S OA
OAT
ATS
T
SO
O
T
A
S
INSTRUCTIONS
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
OATS O
ATS OA
TS OATS
S OATS
O
A
S
O
T
S
A
T
S
O
A
PREP
T
O
A
S
O
T
S
A
T
S
OA
AT
TS OA
SO
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
ATS aO bowl:
Ointo
ATS OA
TS OAT
S OATS
O
A
S
O
T
S
Mix thoroughly
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
OA
AT
TS O
SO
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
TS OAT
OATS OA
TS OATS 1 cup of
A
S OATS O
Oats
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
O
AT
TS O
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
TS
of
your
Chocolate
Protein
OATS O Powder TS OATS OATS OA
TS OATS 2 scoops
S OAfavorite
T
S
A
T
O
A
O
S
T
S
A
T
O
A
OA
TS
ATS
SO
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
2 whole Bananas
OATS O
ATS OA
S OATS
ATS OAT
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
OA
TS
ATS
SO
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
FitOATS OATS
ATS OAT 30g ofSPB
OATS OA
S OATS O
T
S
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
O
T
Adesired
OATS
TS
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
Your
amount
of
Water
O
T
A
S
ATS OA
OATS O
TS OAT
S OATS
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
AT Zero Calorie
OATS
TS
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
Optional:
Sweetener
to
desired
taste.
S
O
A
T
S
O
T
A
S
OATS O
TS OAT
S OATS
OATS OA
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
OAT
TS
SO
OAT
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
OATS
S OATS
OATS O
ATS OAT
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
OAT
OA THE OATS TS OATS OATS
TS
S
A
T
S
MAKING
O
T
A
A
O
S
O
T
S
A
T
S
O
T
A
A
O
S
OATS
OATS O
ATS OA
TS OAT
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
OA
T the microwave
OA powerful oatTmixture
Ainto
TS
Slap
the
for
1:30min.
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
S
OATS O
ATS OA
TS OAT
S OATS
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
Once
heated,
2S whole
OAT cut up and Tadd
ATS Bananas &S OATS OATS OA
S Othe oats have been
O
T
S
A
T
O
A
T
O
A
S
O
T
S
A
T
S
O
A
SO
TS OA
OATButter
Abeautiful
TS OAT
S OATS
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
2Otbsp
of
Peanut
on
the
top
in
a
pattern
for
maximal
O
T
S
A
T
S
OA
AT
TS OA
SO
O
T
A
S
A
O
T
S
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
OATS O
ATS OA
TS OAT
S OATS
O
A
S
O
T
S
A
T
S
O
A
T
aesthetic
gains.
O
A
S
O
T
S
A
T
S
OA
AT
TS O
SO
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
TS OAT
OATS OA
TS OATS
A
S OATS O
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
O
AT
TS O
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
OATS O
TS OATS PLATING
ATS OA
S OATS
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
OA
TS
ATS O
SO
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
OATS a Sexy Photo,
Plate, Garnish,
and
OATS O
TS OAT
ATS OA
STake
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
OA
TS
ATS
SO
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
@DamianTheFatass
for MAXIMUM
GAINS.
OATSAESTHETIC
ATS OA
S OATS
ATS OAT Tag Me
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
O
ATS
OATS
TS
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
ATS OA
OATS O 149 TS
TS OAT
S OATS
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
OATS O
TS OAT
ATS OA
S OATS
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
OAT
OATS O
ATS OA
S OATS
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
OATS
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
OATS
TS O
ATS
S OAT
CHOCOLATE PBB
CLICK HERE TO WATCH
OATS
ATS O
S OAT
ATS OA
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
O
ATS
OATS
TS
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
OATS O
TS OAT
S OATS
OATS OA
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
AT
OAT
TS
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
OATS O
TS OAT
S OATS
OATS OA
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
OAT
OAT
ATUST T I N G V E R. S OATS OATS O
S
O
T
S
T
A
S
C
A
O
T
O
A
S
O
T
S
T
A
S
A
O
T
OATS
S OAT
OATS O
ATS OA
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
OA
OA
ATS
TS
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
OATS
OATS O
ATS OA
TS OAT
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
OA
OA
AT
TS
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
TS OAT
S OATS
OATS OA
A
T
S OATS O
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
S OA
OAT1min | Cook Time T2min
ATS
T
SO
O
T
A
S
A
O
T
S
O
A
T
S
Prep
Time
O
A
T
S
O
T
A
S
A
O
T
S
O
A
OATS O
ATS OA
TS OATS
S OATS
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
T
OA
AMACROS
TS O
SO
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
INGREDIENTS
T
S
O
A
T
S
OATS O
ATS OA
TS OAT
O
TS OATS REQUIRED:
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
T 380
OA
ACal:
TS O
SO
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
TS OAT
OATS OA
TS OATS Oats - ⅓Ocup
A
S OATS O
O
T
S
A
T
S
O
A
T
O
A
Protein:
40g
S
O
T
S
A
T
S
A
OAT
TS
ATS O
SO
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
Chocolate Protein
OATS - 1 scoop
Carbs:
46g
OATS O
ATS OA
SPowder
ATS OAT
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
A
OFat:
TS Greek Yogurt - 100g
ATS
SO
A
O
T
S
O
A
T
S
O
A
T
S
Fat-Free
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
4g
OATS O
ATS OA
ATS OAT Fruits - S200g
O
TS OATS
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
OA
T
ATS
SO
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
OATS O
ATS OA
S OATS
ATS OAT
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
O
ATS
OATS
TS
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
OATS O
TS OAT
S OATS
OATS OA OPTIONAL:
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
AT
OATS
TS
S
O
A
T
S
O
A
T
S
O
T
A
S
Zero
Calorie
Sweetener
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
OATS O
TS OAT
S OATS
OATS OA
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
OAT
SO
OAT
ATS
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
OATS
S OATS
OATS O
ATS OA
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
OAT
OA
ATS
TS
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
OATS
OATS O
ATS OA
TS OAT
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
OA
OA
AT
TS
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
TS OAT
S OATS
OATS OA
A
T
S OATS O
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
S OA
OAT
ATS
T
SO
O
T
A
S
INSTRUCTIONS
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
OATS O
ATS OA
TS OATS
S OATS
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
PREP
O
T
S
A
T
S
OA
AT
TS OA
SO
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
TS O
OAinto
ATS OA
TS OAT
S OATS
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
Mix
thoroughly
a
bowl:
A
T
S
OA
AT
TS O
SO
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
OATS O
ATS OA
TS OAT
O
TS OATS ⅓ cupOof
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
A
Oats
O
AT
TS O
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
OATS O
TS OATS
ATS OA
S OATS
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
1TSscoop
Protein
PowderATS OATS OA
TS of your favorite
ATS
SO
A
O
T
O
A
S
O
T
A
S
A
O
T
O
A
S
O
T
S
OATS O
ATS OA
S OATS
ATS OAT
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
OA
TSof Fat-Free Greek
ATS
SO
100g
Yogurt
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
OATS O
ATS OA
S OATS
ATS OAT
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
O
ATSof your favorite
OATS
TS (Optional: after
S
200g
Fruits
weighing
out
your
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
ATS OA
OATS O
TS OAT
S OATS
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
S add on top ofATyour
AT save some of
OATS
Tto
S
O
A
T
S
O
fruits,
them
cooked
oats.)
A
T
S
O
T
A
S
A
O
T
S
O
A
S
O
T
S
O
T
A
S
OATS O
TS OAT
S OATS
OATS OA
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
OAT
TS
SO
OAT
A
T
S
O
A
T
S
O
T
A
Optional:
Zero
Calorie
Sweetener
to
desired
taste.
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
OATS
S OATS
OATS O
ATS OAT
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
OAT
OA
ATS
TS
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
OATS
OATS O
ATS OA
TS OAT
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
OA
OA THE OATS
AT
TS
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
MAKING
O
A
T
S
O
T
A
S
A
O
T
S
OATS O
TS OAT
S OATS
OATS OA
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
S OA
OAT into the fridge
ATS
T
S Othe powerful oat
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
Slap
mixture
overnight
for
O
T
A
S
A
O
T
S
O
A
T
OATS O
ATS OA
TS OATS
S OATS
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
OA
AT
TS OA
S O aesthetic Agains.
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
maximal
S
O
T
S
OATS O
ATS OA
TS OAT
S OATS
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
OA
AT
TS O
SO
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
TS OAT
OATS OA
TS OATS
A
S OATS O
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
O
AT
TS O
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
OATS O
TS OATS PLATING
ATS OA
S OATS
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
OA
TS
ATS O
SO
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
Plate, Garnish,
and
ATS a Sexy Photo,
OATS O
TS OAT
ATS OA
S OTake
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
OA
TS
ATS
SO
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
@DamianTheFatass
for
MAXIMUM
GAINS.
OATS O AESTHETIC
ATS OA
S OATS
ATS OAT Tag Me
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
O
ATS
OATS
TS
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
151 OATS
ATS OA
OATS O
TS OAT
S OATS
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
OA
TS
ATS
SO
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
OAT
OATS O
ATS OA
S OATS
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
OATS
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
OATS
TS O
ATS
S OAT
SUPERFRUIT
OATS
ATS O
S OAT
ATS OA
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
O
ATS
OATS
TS
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
OATS O
TS OAT
S OATS
OATS OA
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
AT
OAT
TS
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
OATS O
TS OAT
S OATS
OATS OA
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
OAT
OAT
ABTUSL K I N G V E R. S OATS OATS O
S
O
T
S
T
A
S
A
O
T
O
A
S
O
T
S
T
A
S
A
O
T
OATS
S OAT
OATS O
ATS OA
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
OA
OA
ATS
TS
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
OATS
OATS O
ATS OA
TS OAT
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
OA
OA
AT
TS
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
TS OAT
S OATS
OATS OA
A
T
S OATS O
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
S OA
OAT1min | Cook Time T2min
ATS
T
SO
O
T
A
S
A
O
T
S
O
A
T
S
Prep
Time
O
A
T
S
O
T
A
S
A
O
T
S
O
A
OATS O
ATS OA
TS OATS
S OATS
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
T
OA
AMACROS
TS O
SO
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
INGREDIENTS
T
S
O
A
T
S
OATS O
ATS OA
TS OAT
O
TS OATS REQUIRED:
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
T 1105
OA
ACal:
TS O
SO
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
TS OAT
OATS OA
TS OATS Oats - 1 cup
A
S OATS O
O
T
S
A
T
S
O
A
T
O
A
Protein:
83g
S
O
T
S
A
T
S
O
A
OAT
TS
ATS O
SO
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
Chocolate Protein
OATS - 2 scoop
Carbs:
110g
OATS O
ATS OA
SPowder
ATS OAT
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
A
OFat:
TS Greek Yogurt - 200g
ATS
SO
A
O
T
S
O
A
T
S
O
A
T
S
Fat-Free
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
37g
OATS O
ATS OA
ATS OAT Fruits - S400g
O
TS OATS
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
OA
T
ATS
SO
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
ATS OAT CoconutSOil
OATS OA
TS OATS
S OATS O
A
T
S
-T2
tbsp
O
A
T
O
A
S
O
S
A
T
S
O
A
T
O
A
O
AT
OATS
TS
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
OATS O
TS OAT
S OATS
OATS OA
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
AT
OATS
TS
S
O
A
T
S
O
A
T
S
O
T
A
S
OPTIONAL:
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
OATS
OATS O
TS OAT
S
OATS OA Zero Calorie
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
OAT
SO
OAT Sweetener TS OATS OATS
T
S
A
T
S
O
T
A
A
O
S
O
T
S
A
T
S
O
T
A
A
O
OATS
S OATS
OATS O
ATS OA
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
OAT
OA
ATS
TS
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
OATS
OATS O
ATS OA
TS OAT
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
OA
OA
AT
TS
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
TS OAT
S OATS
OATS OA
A
T
S OATS O
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
S OA
OAT
ATS
T
SO
O
T
A
S
INSTRUCTIONS
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
OATS O
ATS OA
TS OATS
S OATS
O
A
S
O
T
S
A
T
S
O
A
T
PREP
O
A
S
O
T
S
A
T
S
OA
AT
TS OA
SO
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
ATS Oa bowl:
Ointo
ATS OA
TS OAT
S OATS
O
A
S
O
T
S
A
T
S
O
A
T
Mix
thoroughly
O
A
S
O
T
S
A
T
S
OA
AT
TS O
SO
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
TS OAT
OATS OA
TS OATS 1 cup of
A
S OATS O
O
T
S
A
T
S
O
A
T
Oats
O
A
S
O
T
S
A
T
S
O
A
O
AT
TS O
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
OATS O
TS OATS 2 scoops
ATS OA
S OATfavorite
O
T
S
A
T
S
O
A
T
of
your
Protein
Powder
O
A
S
O
T
S
A
T
S
O
A
T
OA
TS
ATS
SO
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
S
OATS O
ATS OA
S OATGreek
ATS OAT
O
T
S
A
T
S
O
A
T
200g
of
Fat-Free
Yogurt
O
A
S
O
T
S
A
T
S
O
A
T
OA
TS
ATS
SO
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
TS O weighing out
S OATS Fruits (Optional:
ATS OAT 400g SofOAyour
OATS OA
Tfavorite
S OAafter
A
T
S
O
A
T
your
O
A
S
O
T
S
T
S
A
T
O
A
O
AT
OATS
TS
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
T them to add on
TS your cooked oats.)
ATS OA
OATS O
TS OAof
S OAof
A
T
S
O
A
T
fruits,
save
some
top
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
AT
OATS
TS
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
OATS O
S OATS
OATS OA 2 tbspTSofOACoconut
ATS OATOil
T
S
O
A
T
O
A
S
O
T
S
T
S
A
T
O
A
OAT
TS
SO
OA
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
TS OAT Sweetener
S OATS taste. ATS OATS OATS
OATS O
ACalorie
T
O
Optional:
Zero
to
desired
A
O
S
T
S
A
T
O
A
O
S
T
OAT
OA
ATS
TS O
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
OATS
OATS O
ATS OA
TS OAT
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
OA
OA
AT
TS
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
OATS O MAKING
ATS OA
TS OAT
S OATS
THE
OOATS
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
S OA
OAT
ATS
T
SO
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
O mixture intoTthe
S OA overnight Afor
Slap the
powerful
maximal
OATS oat
ATfridge
TS OATS
S OATS
O
A
S
O
T
S
A
S
O
A
T
O
S
O
T
S
A
T
S
OA
AT
TS OA
SO
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
aesthetic
gains.
OATS O
ATS OA
TS OAT
S OATS
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
OA
AT
TS O
SO
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
TS OAT
OATS OA
TS OATS
A
S OATS O
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
O
AT
TS O
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
OATS O
TS OATS PLATING
ATS OA
S OATS
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
OA
TS
ATS O
SO
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
Plate, Garnish,
and
OATS a Sexy Photo,
OATS O
TS OAT
ATS OA
STake
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
OA
TS
ATS
SO
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
@DamianTheFatass
for SMAXIMUM
GAINS.
OATS O AESTHETIC
ATS OA
S OATS
ATS OAT Tag Me
O
T
S
A
T
S
O
A
T
O
A
S
O
T
A
T
S
O
A
T
O
A
O
ATS
OATS
TS
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
ATS OA
OATS O 152 TS
TS OAT
S OATS
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
OATS O
TS OAT
ATS OA
S OATS
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
OAT
OATS O
ATS OA
S OATS
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
OATS
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
OATS
TS O
ATS
S OAT
SUPERFRUIT
CLICK HERE TO WATCH
OATS
ATS O
S OAT
ATS OA
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
O
ATS
OATS
TS
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
OATS O
TS OAT
S OATS
OATS OA
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
AT
OAT
TS
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
OATS O
TS OAT
S OATS
OATS OA
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
OAT
OAT
ATUST T I N G V E R. S OATS OATS O
S
O
T
S
T
A
S
C
A
O
T
O
A
S
O
T
S
T
A
S
A
O
T
OATS
S OAT
OATS O
ATS OA
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
OA
OA
ATS
TS
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
OATS
OATS O
ATS OA
TS OAT
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
OA
OA
AT
TS
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
TS OAT
S OATS
OATS OA
A
T
S OATS O
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
S OA
OAT1min | Cook Time T0min
ATS
T
SO
O
T
A
S
A
O
T
S
O
A
T
S
Prep
Time
O
A
T
S
O
T
A
S
A
O
T
S
O
A
OATS O
ATS OA
TS OATS
S OATS
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
T
OA
AMACROS
TS O
SO
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
INGREDIENTS
T
S
O
A
T
S
OATS O
ATS OA
TS OAT
O
TS OATS REQUIRED:
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
T 440
OA
ACal:
TS O
SO
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
TS OAT
OATS OA
TS OATS Oats - ⅓Ocup
A
S OATS O
O
T
S
A
T
S
O
A
T
O
A
Protein:
50g
S
O
T
S
A
T
S
A
OAT
TS
ATS O
SO
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
Chocolate Protein
OATS - 1 scoop
Carbs:
53g
OATS O
ATS OA
SPowder
ATS OAT
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
A
OFat:
TS Greek Yogurt - 200g
ATS
SO
A
O
T
S
O
A
T
S
O
A
T
S
Fat-Free
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
3g
OATS O
ATS OA
ATS OAT Apples -S1Owhole
O
TS OATS
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
A
T
OA
T
ATS
SO
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
OATS O
ATS OA
S OATS
ATS OAT Cinnamon
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
O
ATS
OATS
TS
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
OATS O
TS OAT
S OATS
OATS OA
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
AT
OATS
TS
S
O
A
T
S
O
A
T
S
O
T
A
S
OPTIONAL:
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
OATS
OATS O
TS OAT
S
OATS OA Zero Calorie
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
OAT
SO
OAT Sweetener TS OATS OATS
T
S
A
T
S
O
T
A
A
O
S
O
T
S
A
T
S
O
T
A
A
O
OATS
S OATS
OATS O
ATS OA
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
OAT
OA
ATS
TS
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
OATS
OATS O
ATS OA
TS OAT
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
OA
OA
AT
TS
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
TS OAT
S OATS
OATS OA
A
T
S OATS O
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
S OA
OAT
ATS
T
SO
O
T
A
S
INSTRUCTIONS
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
OATS O
ATS OA
TS OATS
S OATS
O
A
S
O
T
S
A
T
S
O
A
PREP
T
O
A
S
O
T
S
A
T
S
OA
AT
TS OA
SO
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
ATS aO bowl:
Ointo
ATS OA
TS OAT
S OATS
O
A
S
O
T
S
Mix thoroughly
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
OA
AT
TS O
SO
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
TS OAT
OATS OA
TS OATS ⅓ cup OofATOats
A
S OATS O
O
T
S
A
T
S
O
A
T
O
A
S
O
S
T
S
A
O
AT
TS O
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
OATS
Protein TPowder
OATS O
TS OATS 1 scoopOAofTSyour
ATS OA
S favorite
O
T
S
A
T
S
O
A
T
O
A
O
S
S
A
T
OA
TS
ATS
SO
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
TS
200g of Fat-Free
Yogurt
OATS O
ATS OA
S OAGreek
ATS OAT
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
OA
TS
ATS
SO
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O apple, save about
Apple
(Optional:
after chopping
ATSyour
Oup
ATS¼OAof
S OATS
ATS OAT 1 whole
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
O combined.)
ATS to layer onStop
OATS
TSthe other ingredients
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
the
apple
after
are
O
T
A
ATS OA
OATS O
TS OAT
S OATS
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
Adesired
OATS
TS
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
Your
amount
of
Cinnamon
S
O
A
T
S
O
T
A
S
OATS O
TS OAT
S OATS
OATS OA
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
OAT
TS to desired taste.
SO
OAT Zero Calorie
A
T
S
O
A
T
S
O
T
A
S
Optional:
Sweetener
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
OATS
S OATS
OATS O
ATS OAT
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
OAT
OA
ATS
TS
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
OATS
OATS O
ATS OA
TS OAT
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
OA
OA THE OATS TS OATS OAT
TS
MAKING
S
A
T
S
O
T
A
A
O
S
O
T
S
A
T
S
O
T
A
A
O
S
OATS O
ATS OA
TS OAT
S OATS
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
Slap
T the fridge overnight
O powerful oat Tmixture
OAinto
ATSand add extraS OATS OATS OA
Sthe
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
S
O
A
T
SO
TS OA
OATfor
Agains.
TS OAT
S OATS
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
cinnamon
on
top
maximal
taste
bud
O
T
S
A
T
S
OA
AT
TS OA
SO
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
OATS O
ATS OA
TS OAT
S OATS
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
OA
AT
TS O
SO
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
TS OAT
OATS OA
TS OATS
A
S OATS O
O
T
S
A
T
PLATING
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
O
AT
TS O
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
OATS a Sexy Photo,
OATS O
TS OATS Plate, Garnish,
ATS OA
STake
and
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
OA
TS
ATS O
SO
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
Tag Me @DamianTheFatass
for MAXIMUM
GAINS.
OATSAESTHETIC
TS OAT
ATS OA
S OATS
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
OA
TS
ATS
SO
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
OATS O
ATS OA
S OATS
ATS OAT
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
O
ATS
OATS
TS
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
ATS OA
OATS O 154 TS
TS OAT
S OATS
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
OATS O
TS OAT
ATS OA
S OATS
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
OAT
OATS O
ATS OA
S OATS
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
OATS
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
OATS
TS O
ATS
S OAT
APPLE CINNAMON
OATS
ATS O
S OAT
ATS OA
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
O
ATS
OATS
TS
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
OATS O
TS OAT
S OATS
OATS OA
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
AT
OAT
TS
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
OATS O
TS OAT
S OATS
OATS OA
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
OAT
OAT
ABTUSL K I N G V E R. S OATS OATS O
S
O
T
S
T
A
S
A
O
T
O
A
S
O
T
S
T
A
S
A
O
T
OATS
S OAT
OATS O
ATS OA
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
OA
OA
ATS
TS
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
OATS
OATS O
ATS OA
TS OAT
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
OA
OA
AT
TS
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
TS OAT
S OATS
OATS OA
A
T
S OATS O
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
S OA
OAT1min | Cook Time T0min
ATS
T
SO
O
T
A
S
A
O
T
S
O
A
T
S
Prep
Time
O
A
T
S
O
T
A
S
A
O
T
S
O
A
OATS O
ATS OA
TS OATS
S OATS
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
T
OA
AMACROS
TS O
SO
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
INGREDIENTS
T
S
O
A
T
S
OATS O
ATS OA
TS OAT
O
TS OATS REQUIRED:
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
T 1040
OA
ACal:
TS O
SO
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
TS OAT
OATS OA
TS OATS Oats - 1 cup
A
S OATS O
O
T
S
A
T
S
O
A
T
O
A
Protein:
113g
S
O
T
S
A
T
S
O
A
OAT
TS
ATS O
SO
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
Chocolate Protein
OATS - 2 scoops TS OATS OATS O
Carbs:
127g
ATS OA
SPowder
ATS OAT
O
T
A
S
O
T
A
S
O
T
A
S
O
A
T
A
OFat:
TS Greek Yogurt - 500g
ATS
SO
A
O
T
S
O
A
T
S
O
A
T
S
Fat-Free
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
9g
OATS O
ATS OA
ATS OAT Apples -S2Owhole
O
TS OATS
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
A
T
OA
T
ATS
SO
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
OATS O
ATS OA
S OATS
ATS OAT Cinnamon
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
O
ATS
OATS
TS
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
OATS O
TS OAT
S OATS
OATS OA
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
AT
OATS
TS
S
O
A
T
S
O
A
T
S
O
T
A
S
OPTIONAL:
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
OATS
OATS O
TS OAT
S
OATS OA Zero Calorie
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
OAT
SO
OAT Sweetener TS OATS OATS
T
S
A
T
S
O
T
A
A
O
S
O
T
S
A
T
S
O
T
A
A
O
OATS
S OATS
OATS O
ATS OA
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
OAT
OA
ATS
TS
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
OATS
OATS O
ATS OA
TS OAT
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
OA
OA
AT
TS
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
TS OAT
S OATS
OATS OA
A
T
S OATS O
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
S OA
OAT
ATS
T
SO
O
T
A
S
INSTRUCTIONS
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
OATS O
ATS OA
TS OATS
S OATS
O
A
S
O
T
S
A
T
S
O
A
PREP
T
O
A
S
O
T
S
A
T
S
OA
AT
TS OA
SO
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
ATS aO bowl:
Ointo
ATS OA
TS OAT
S OATS
O
A
S
O
T
S
Mix thoroughly
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
OA
AT
TS O
SO
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
TS OAT
OATS OA
TS OATS 1 cup of
A
S OATS O
Oats
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
O
AT
TS O
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
TS
of
your
Protein
Powder
OATS O
TS OATS 2 scoops
ATS OA
S OAfavorite
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
OA
TS
ATS
SO
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
TS
500g of Fat-Free
Yogurt
OATS O
ATS OA
S OAGreek
ATS OAT
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
OA
TS
ATS
SO
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
A
Apples
after chopping
about
TS Oyour apple, save
OATS
OAup
ATS O¼
S(Optional:
ATS OAT 2 whole
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
Oare combined.) TS OATS OATS
ATapple
TS the other ingredients
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
of
the
to
layer
on
top
after
O
T
S
OA
AT
TS
S
O
A
T
O
A
S
ATS OA
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
OATS
TS OA amount ofOACinnamon
Adesired
OATS
TS OAT
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
T
Your
S
A
T
S
O
T
A
S
OATS O
TS OAT
S OATS
OATS OA
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
OAT
TS to desired taste.
SO
OAT Zero Calorie
A
T
S
O
A
T
S
O
T
A
S
Optional:
Sweetener
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
OATS
S OATS
OATS O
ATS OAT
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
OAT
OA
ATS
TS
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
OATS
OATS O
ATS OA
TS OAT
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
OA
OA THE OATS TS OATS OAT
TS
MAKING
S
A
T
S
O
T
A
A
O
S
O
T
S
A
T
S
O
T
A
A
O
S
OATS O
ATS OA
TS OAT
S OATS
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
Slap
T the fridge overnight
O powerful oat Tmixture
OAinto
ATSand add extraS OATS OATS OA
Sthe
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
S
O
A
T
SO
TS OA
OATfor
Agains.
TS OAT
S OATS
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
cinnamon
on
top
maximal
taste
bud
O
T
S
A
T
S
OA
AT
TS OA
SO
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
OATS O
ATS OA
TS OAT
S OATS
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
OA
AT
TS O
SO
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
TS OAT
OATS OA
TS OATS
A
S OATS O
O
T
S
A
T
PLATING
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
O
AT
TS O
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
OATS a Sexy Photo,
OATS O
TS OATS Plate, Garnish,
ATS OA
STake
and
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
OA
TS
ATS O
SO
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
Tag Me @DamianTheFatass
for MAXIMUM
GAINS.
OATSAESTHETIC
TS OAT
ATS OA
S OATS
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
OA
TS
ATS
SO
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
OATS O
ATS OA
S OATS
ATS OAT
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
O
ATS
OATS
TS
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
ATS OA
OATS O 155 TS
TS OAT
S OATS
A
T
S
O
A
T
O
A
S
O
T
S
A
T
S
O
A
T
O
A
S
OATS O
TS OAT
ATS OA
S OATS
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
OAT
OATS O
ATS OA
S OATS
O
T
S
A
T
S
O
A
T
O
A
S
O
T
S
A
OATS
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
T
S
O
A
T
S
O
A
T
S
O
T
A
S
A
O
OATS
TS O
ATS
S OAT
APPLE CINNAMON
CLICK HERE TO WATCH
PAST
ASTA
TA PAS
ASTA P
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
A
AP
ST
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
PASTA
ASTA P
TA PAS
ASTA PA
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
ST
PA
TA P
A
TA P
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
PAST
ASTA
P
A
STA PAS
PASTA P
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
PASTA
STAC PUAT T I N G V E R.ASTA PASTA PAS
PASTA
A
A
P
A
T
T
S
A
S
A
T
A
P
S
P
A
A
P
A
T
T
S
PAS
PASTA
ASTA P
STA PA
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
STA
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
PASTA
STA PA
PASTA
TA PAS
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
STA
P
A
STA
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
PASTA
PASTA
TA PAS
ASTA PA
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
STA
PA
ST
A
TA5min | Cook Time 20min
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
Prep
Time
P
A
S
A
T
A
P
A
S
P
T
A
A
PAST
TA PAS
ASTA P
A
S
P
A PASTA
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
PA
ST
AST
TA
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
INGREDIENTS
MACROS
P
T
A
A
S
TA PA
ASTA P
A PAST
S
P
A PASTA REQUIRED:
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
P 860
AST
TA
AST
Cal:
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
TA
PASPasta"
TA PAS
TA PAST
S
A
A
Dry PastaTA
- 75g
or
"Nu
- 1 box A PASTA PASTA P
T
P
S
A
A
Protein:
81g
P
T
S
A
T
AS
PAS
AP
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
- 10oz
STA P
PASTA
TA PAS
Carbs:
56g
A
TA PAST Flank Steak
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
PAS
ST
PAS - 1 whole
TAFat: 34g
A
A
S
P
A
T
A
T
S
P
A
S
A
Egg
Yolks
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
PASTA
TA PAS
ASTA P
TA PAS
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
Low-Fat
PAS
ST
PA Cheese - 30g
TA
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
STA PA
PASTA P
STA PAS Pepper -AS½TAtbsp
A
TA PASTA
P
A
S
T
A
A
S
P
T
A
S
P
A
P
A
w/
"Nu
Pasta"
T
PA
S
P
TA
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
PAST
ASTA
STA PA
P
A
STA PAS
A
T
P
A
S
Cal:
630
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
PA
TA
AS
A PA
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
OPTIONAL:
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
Protein:TA
73g
STA P
PASTA
A
ASTA PA Garlic - P2Acloves
P
A
STA PAST
T
A
S
P
A
S
P
A
A
T
P
A
S
T
A
T
AS
A PA
SCarbs:
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
8g
P
A
T
A
T
S
P
A
S
A
T
PASTA
ASTA P
TA PAS
ASTA PA Green Onion
P
A
S
T
A
A
1
whole
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
ST 34g
PA
TA P
Fat:
A
TA P
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
PASTA
ASTA P
ASTA P
P
A
STA PAS
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
S
PA
TA P
A
TA
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
PASTA
STA PAS
PASTA P
TA PAST
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
AP
PASTA
STINSTRUCTIONS
PASTA
TA PAS
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
PAS
PAST
ASTA
STA PA
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
STA
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
PASTA
STA PA
PASTA
TA PAS
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
STA
PA
STA
A
TA P
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
PASTA
PASTA
TA PAS
ASTA P
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
PA
ST
ASTA
TA
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
TA PA
ASTA P
A PAST
S
P
A PASTA
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
P
ST
ASTA
TA
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
STA PA
PASTA P
A PASTA
TA PAST
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
AST
TA
AS
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
STA PA
PASTA
A PAST
TA PAS
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
TA
AS
PAST
AP
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
STA P
PASTA
TA PAS
A
TA PAST
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
PAS
ST
PAS
TA
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
PASTA
TA PA
ASTA P
TA PAS
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
PAS
ST
PA
TA
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
PASTA
ASTA P
STA PA
P
A
STA PAS
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
PA
PA
TA
AS
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
STA PA
PASTA
STA PA
A
TA PAST
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
P
TA
AS
A PA
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
PASTA
STA PA
ASTA P
TA PAST
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
A
A PA
ST
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
PASTA
ASTA P
TA PAS
ASTA PA
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
ST
PA
TA P
A
TA P
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
PAST
ASTA
ASTA P
P
A
STA PAS
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
PA
TA P
AS
TA
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
PASTA
STA PA
PASTA P
TA PAST
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
P
AS
STA P
P
A
STA
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
PASTA
STA PA
PASTA
TA PAS
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
STA
P
A
STA
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
PASTA
PASTA
TA PAS
ASTA PA
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
STA
PA
ST
A
TA
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
PAST
PASTA
TA PAS
ASTA P
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
PA
ST
ASTA
TA
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
TA PA
ASTA P
A PAST 158
S
P
A PASTA
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
P
ASTA
TA
AST
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
STA PA
PASTA
A PAST
TA PAS
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
AST
TA
AS
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
PAS
STA
PAST
TA PA
STEAK & CARBONARA
PREP
Separate 1 Egg Yolk away from the whites and toss those damn egg whites away.
Salt and Pepper to marinate 10oz of Flank Steak
Chop up an optional 2 whole Garlic Cloves
Chop up an optional 1 whole Green Onion
SAUCE
Add into a bowl and mix thoroughly until the texture is consistent:
The 1 Egg Yolk, 30g of Low-Fat Cheese, Up to ½ tbsp of Pepper
NOODLES
Heat up one pot to high heat and pour water to about halfway before covering with a lid until boiling.
(You know the water is boiling when you stick your hand in the pot and you end up in the emergency room. Now that is boiling.)
Toss in 75g of uncooked Pasta of your choice (I recommend Linguine or Spaghetti for this recipe.)
Salt the water to the taste of the sea.
Do not add any oil to the pot.
People believe that by adding oil, the noodles will separate. This is a myth. Instead, the noodles will be too slippery to capture any of your delicious sauce.
For Al Dante:
About 7-9 minutes for a thinner Pasta
About 11-13 minutes for a thicker Pasta
About 3-4 minutes for a Ramen Noodle
STEAK
Thicker Steak:
Slap the Steak onto the pan and sear both sides on high heat for about 2-3min to form a golden crust.
Continue to fry both sides on medium heat for 3-5min on each side to ensure the steak is cooked beautifully.
Thinner Steak:
Slap the Steak onto the pan and sear both sides on high heat for about 1:00-1:30min to form a golden crust.
Continue to fry both sides on medium heat for 2-3min on each side to ensure the steak is cooked beautifully.
Steak is cooked to medium-rare when the insides are slightly red.
Steak is cooked to medium-well when the insides are all browned.
CRAFTING THE PASTA
Either take the drained pot you used to cook your noodles, or a fresh pan on medium-high heat and add in this order:
The optional Garlic
The cooked Pasta or optional Box of "Nu Pasta"
The carbonara sauce (for no more than 30 seconds before removing the pasta to eliminate the chance of overcooking the sauce into a nasty cooked egg mixture.)
PLATING
Once the recipe is mixed remove and sprinkle the fresh Green Onion on top.
Optional: Cut up the steak into beautiful bite-sized strips to lay around your golden carbonara for aesthetics.
Plate, Garnish, Take a Sexy Photo, and Tag Me @DamianTheFatass for MAXIMUM AESTHETIC GAINS.
PAST
ASTA
TA PAS
ASTA P
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
A
AP
ST
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
PASTA
ASTA P
TA PAS
ASTA PA
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
ST
PA
TA P
A
TA P
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
PAST
ASTA
P
A
STA PAS
PASTA P
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
PASTA
STAB PUAL K I N G V E R.ASTA PASTA PAS
PASTA
A
A
P
A
T
T
S
A
S
A
T
A
P
S
P
A
A
P
A
T
T
S
PAS
PASTA
ASTA P
STA PA
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
STA
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
PASTA
STA PA
PASTA
TA PAS
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
STA
P
A
STA
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
PASTA
PASTA
TA PAS
ASTA PA
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
STA
PA
ST
A
TA5min | Cook Time 20min
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
Prep
Time
P
A
S
A
T
A
P
A
S
P
T
A
A
PAST
TA PAS
ASTA P
A
S
P
A PASTA
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
PA
ST
AST
TA
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
INGREDIENTS
MACROS
P
T
A
A
S
TA PA
ASTA P
A PAST
S
P
A PASTA REQUIRED:
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
P 1800
AST
TA
AST
Cal:
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
STA PA
PASTA
TA PAS
A
TA PAST
S
P
A
A
Dry PastaTA
- 200g
T
P
A
S
T
A
A
S
Protein:
175g
P
T
A
S
P
A
TA
AS
PAS
AP
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
- 12oz
STA P
PASTA
TA PAS
Carbs:
150g
A
TA PAST Rib Eye Steak
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
PAS
ST
PAS - 3 whole
TAFat: 68g
A
A
S
P
A
T
A
T
S
P
A
S
A
Egg
Yolks
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
PASTA
TA PAS
ASTA P
TA PAS
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
Low-Fat
PAS
PA Cheese - 100g PASTA PAST
TA
A
S
A
T
A
T
S
P
S
A
A
P
A
P
T
A
S
A
T
A
T
S
STA PA
PASTA P
STA PAS Bacon - A2Sstrips
A
TA PASTA
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
T
PA
S
P
TA
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
STA PA
PASTA
STA PAS Pepper -A1Stbsp
A
TA PAST
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
T
P
TA
AS
A PA
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
STA P
PASTA
A
TA PAST
ASTA PA OPTIONAL:
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
P
AS
A PA
ST
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
PASTA
ASTA P
ASTA PA Garlic - 4PAcloves
P
A
STA PAS
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
S
ST
PA
TA P
A
TA
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
Green Onion - 2Pwhole
PASTA
ASTA P
ASTA P
P
A
STA PAS
T
A
A
S
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
S
PA
TA P
A
TA
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
PASTA
STA PAS
PASTA P
TA PAST
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
AP
PASTA
STINSTRUCTIONS
PASTA
TA PAS
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
PAS
PAST
ASTA
STA PA
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
STA
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
PASTA
STA PA
PASTA
TA PAS
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
STA
PA
STA
A
TA P
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
PASTA
PASTA
TA PAS
ASTA P
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
PA
ST
ASTA
TA
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
TA PA
ASTA P
A PAST
S
P
A PASTA
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
P
ST
ASTA
TA
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
STA PA
PASTA P
A PASTA
TA PAST
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
AST
TA
AS
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
STA PA
PASTA
A PAST
TA PAS
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
TA
AS
PAST
AP
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
STA P
PASTA
TA PAS
A
TA PAST
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
PAS
ST
PAS
TA
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
PASTA
TA PA
ASTA P
TA PAS
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
PAS
ST
PA
TA
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
PASTA
ASTA P
STA PA
P
A
STA PAS
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
PA
PA
TA
AS
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
STA PA
PASTA
STA PA
A
TA PAST
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
P
TA
AS
A PA
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
PASTA
STA PA
ASTA P
TA PAST
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
A
A PA
ST
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
PASTA
ASTA P
TA PAS
ASTA PA
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
ST
PA
TA P
A
TA P
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
PAST
ASTA
ASTA P
P
A
STA PAS
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
PA
TA P
AS
TA
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
PASTA
STA PA
PASTA P
TA PAST
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
P
AS
STA P
P
A
STA
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
PASTA
STA PA
PASTA
TA PAS
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
STA
P
A
STA
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
PASTA
PASTA
TA PAS
ASTA PA
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
STA
PA
ST
A
TA
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
PAST
PASTA
TA PAS
ASTA P
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
PA
ST
ASTA
TA
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
TA PA
ASTA P
A PAST 159
S
P
A PASTA
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
P
ASTA
TA
AST
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
STA PA
PASTA
A PAST
TA PAS
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
AST
TA
AS
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
PAS
STA
PAST
TA PA
STEAK & CARBONARA
PREP
Separate 3 Egg Yolks away from the whites and toss those damn egg whites away.
Salt and Pepper to marinate 12oz of Rib Eye Steak
Chop up an optional 4 whole Garlic Cloves
Chop up an optional 2 whole Green Onion
Chop up 2 strips of your favorite Bacon into bits
SAUCE
Add into a bowl and mix thoroughly until the texture is consistent:
The 3 Egg Yolks, 100g of Low-Fat Cheese, Up to 1 tbsp of Pepper
NOODLES
Heat up one pot to high heat and pour water to about halfway before covering with a lid until boiling.
(You know the water is boiling when you stick your hand in the pot and you end up in the emergency room. Now that is boiling.)
Toss in 200g of uncooked Pasta of your choice (I recommend Linguine or Spaghetti for this recipe.)
Salt the water to the taste of the sea.
Do not add any oil to the pot.
People believe that by adding oil, the noodles will separate. This is a myth. Instead, the noodles will be too slippery to capture any of your delicious sauce.
For Al Dante:
About 7-9 minutes for a thinner Pasta
About 11-13 minutes for a thicker Pasta
About 3-4 minutes for a Ramen Noodle
STEAK
Thicker Steak:
Slap the Steak onto the pan and sear both sides on high heat for about 2-3min to form a golden crust.
Continue to fry both sides on medium heat for 3-5min on each side to ensure the steak is cooked beautifully.
Thinner Steak:
Slap the Steak onto the pan and sear both sides on high heat for about 1:00-1:30min to form a golden crust.
Continue to fry both sides on medium heat for 2-3min on each side to ensure the steak is cooked beautifully.
Steak is cooked to medium-rare when the insides are slightly red.
Steak is cooked to medium-well when the insides are all browned.
CRAFTING THE PASTA
Either take the drained pot you used to cook your noodles, or a fresh pan on medium-high heat and add in this order:
The Bacon bits until they are fully crispy
The optional Garlic
The cooked Pasta
The carbonara sauce (for no more than 30 seconds before removing the pasta to eliminate the chance of overcooking the sauce into a nasty cooked egg mixture.)
PLATING
Once the recipe is mixed remove and sprinkle the fresh Green Onion on top.
Optional: Cut up the steak into beautiful bite-sized strips to lay around your golden carbonara for aesthetics.
Plate, Garnish, Take a Sexy Photo, and Tag Me @DamianTheFatass for MAXIMUM AESTHETIC GAINS.
CLICK HERE TO WATCH
PAST
ASTA
TA PAS
ASTA P
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
A
AP
ST
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
PASTA
ASTA P
TA PAS
ASTA PA
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
ST
PA
TA P
A
TA P
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
PAST
ASTA
P
A
STA PAS
PASTA P
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
PASTA
STAC PUAT T I N G V E R.ASTA PASTA PAS
PASTA
A
A
P
A
T
T
S
A
S
A
T
A
P
S
P
A
A
P
A
T
T
S
PAS
PASTA
ASTA P
STA PA
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
STA
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
PASTA
STA PA
PASTA
TA PAS
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
STA
P
A
STA
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
PASTA
PASTA
TA PAS
ASTA PA
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
PA
ST
ASTA
TA5min | Cook Time S25min
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
Prep
Time
P
A
S
A
T
A
P
A
S
P
T
A
A
PAST
TA PA
ASTA P
A
S
P
A PASTA
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
PA
ST
AST
TA
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
INGREDIENTS
MACROS
P
T
A
A
S
STA PA
A PASTA REQUIRED:TA PASTA PASTA P
TA PAST
A
S
P
A
P
A
T
A
S
T
A
S
P
A
P 755
AST
TA
AS
Cal:
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
Dry Pasta - 75g or "Nu Pasta"
STA PA
PAST-A1 box
TA PAS
A
TA PAST
S
P
A
A
T
P
A
S
T
A
A
S
Protein:
65g
P
T
A
S
P
A
A
T
95%
Lean
ASGround Beef - 8oz PASTA PASTA
PAS
AP
P
T
A
S
A
T
A
T
S
P
S
A
A
P
A
P
T
A
S
A
T
A
STA P
PASTA
TA PAS
Carbs:
88g
-¼
cup
A
TA PAST Bread Crumbs
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
PAS
ST
PATomato
TAFat: 16g
A
A
S
P
A
T
A
T
S
P
A
Crushed
- 1 cup
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
TA PAS
ASTA P
TA PAS
S
P
A
TA PASTA
P
A
S
T
A
A
Garlic - 2A
cloves
S
P
T
A
S
P
A
A
T
P
A
S
PAS
ST
P¼ whole
TA
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
Onion
S
PASTA
ASTA P
STA PA
P
A
STA PAS
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
w/
Nu
Pasta
S
T
PA
S
PA
TA
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
STA PA
PASTA
STA PAS OPTIONAL:ASTA PASTA PAST
A
P
A
Cal:
525
T
A
S
T
A
S
P
A
P
A
T
P
TA
AS
A PA
S
P
A
T
A
T
S
P
A
Parsley
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
Protein:TA
56g
STA P
PASTA
A
ASTA PA Basil PASTA PASTA PAST
P
A
T
S
A
S
P
A
P
A
T
A
T
AS
A PA
SCarbs:
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
41g
P
A
T
A
T
S
P
A
S
A
T
PASTA
ASTA P
TA PAS
ASTA PA
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
ST 15g
PA
TA P
Fat:
A
TA P
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
PASTA
ASTA P
ASTA P
P
A
STA PAS
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
S
PA
TA P
A
TA
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
PASTA
STA PAS
PASTA P
TA PAST
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
AP
PASTA
STINSTRUCTIONS
PASTA
TA PAS
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
PAS
PAST
ASTA
PREP
STA PA
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
STA
P
A
S
A
T
A
P
A
S
P
T
Mix
thoroughly
into a bowl until the mixture isTevenly
consistent.
A
A
S
P
A
T
A
T
S
P
A
S
A
A
P
A
S
P
T
A PofABread Crumbs, ¼ whole Onion,
PASTA
S¼Tcup
PASTA
TA PAS
8oz of 95% Lean Ground
Beef,
Salt,
Pepper
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
TAsmall balls from this mixture toScreate
STA
PA
AP
Sform
A
Tmeatballs.
Begin
to
your
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
P
T
A
PASTA
PASTA
TA PAS
ASTA P
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
CrushP&AChop
PA
ST up 2 cloves of Garlic
ASTA
TA
P
A
S
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
STA PA
PASTA P
A PASTA
TA PAST
A
S
P
A
A
P
A
T
A
S
T
NOODLESSTA PAST
A
S
P
A
P the water is boiling when you PASTA PASTA
TAbefore covering with a lid untilSboiling.
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
Heat
up
one
pot
to
high
heat
and
pour
water
to
about
halfway
(You
know
A
STA
PA
A
TAupPin the emergency room. Now
P
A
T
ASend
A
S
Pyou
A PASTA stick your handTAin PtheApot
T
A
S
P
A
A
T
P
A
S
T
and
that
is
boiling.)
A
PAST
AST
TA PAS
AS
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
TAchoice (I recommend SpaghettiSTforAthisPArecipe.)
STA PA
PofASyour
A PAST
TA PAS
S
A
A
Toss in 75g of uncooked
Pasta
T
P
S
A
A
P
T
A
S
P
A
A
T
AS to the taste of the sea. PASTA PASTA
PAST
AP
T
A
S
A
T
A
Salt
theP
water
T
S
P
S
A
A
P
A
P
T
A
S
A
T
A
TA f*cking idiots do this.
ASOnly
STA P
TA PAS
Do not add any f*cking oil
inA
thePpot.
A
TA PAST
S
P
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
T is a myth. Instead, the noodlesSwill
SThis
PAS that by adding oil, the noodlesPAwillSTseparate.
TA to capture any of your STA PASTA PAS
People
believe
be
too
slippery
A
S
P
A
A
T
P
A
S
A
A
P
T
A
A
T
delicious sauce.
PASTA
TA PA
ASTA P
TA PAS
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
For Al
Dante:
PAS
ST
PA
TA
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
About 7-9 minutes for a thinner Pasta
ASTA
PPasta
ASTA P
STA PA
P
A
STA PAS
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
About 11-13
minutes
for
a
thicker
T
P
A
S
T
A for a Ramen Noodle PASTA PAS
PA
Pminutes
TA
A
S
A
T
A
T
S
P
S
A
A
P
A
P
T
A
S
A
T
About
3-4
A
T
S
P
A
S
STA PA
PASTA
STA PA
A
TA PAST
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
P
TA
AS
A PA
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
MEATBALLS
A
A
S
P
A
T
A
T
S
P
A
S
A
PASTA
STA PA
ASTA P
TA PAST
P
A
S
T
Heat one pan to medium
heat.
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
PCrushed Tomatoes and your garlicPAintoSTtheA pan
Aand stir until a simmer before youPAadd
A PA
ST
P
A
T
A
T
S
P
S
A
Add
1 cup
of
your
Meatballs.
A
P
A
P
T
A
S
A
T
T
S
A
S
A
T
S
A Pabout
ASTA through. (Check by sacrificing
Pcompletely
A PAcontinuously
AballSTafter
Sear all sides of the Meatballs
flipping the balls untilA
they
cook
one
Tbefore
ASTA PA
P
A
S
T
A
A
S
P
T
S
P
A
A
T
P
A
S
T
A
A
S
A inside is cooked through.) PASTA PAST
TA P
15
minutes
the meat
onPthe
TAoffP cooking to check and makeSTsure
S
A
S
A
T
A
P
S
P
A
A
P
A
T
T
S
A
S
A
A
P
A
PAST
ASTA
ASTA P
P
A
STA PA
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
CRAFTING
THE
PASTA
PA
TA P
AS
TA
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
Add to your cooked Tomato Meatball
A in this order:
TAofPmix
PASTA
SBox
PASTA P
TA PAST
A
A
S
P
T
A
S
P
A
A
T
P
A
S
The cooked
Pasta
or
Optional:
"Nu
Pasta"
T
A
A
S
P
T
A
P
AS
STA P
P
A
STA
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
PASTA
STA PA
PASTA
TA PAS
A
A
S
P
T
A
S
P
A
PLATING
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
TA your desired amount of Parsley
STA
P
A
Sadd
A
T
A
P
A
S
P
T
A
A
S
P
A
T
Optional:
&
Basil
on
top to enhance the flavor profile toT+100
A
T
S
P
A
S
A
T
A
P
A
S
P
PASTA
PASTA
TA PAS
ASTA PA
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
STA
PA
ST Take a Sexy Photo, and TagASMeTA@DamianTheFatass
A
TA
A
P
A
S
P
T
Plate,
Garnish,
for MAXIMUM AESTHETIC GAINS.
A
A
S
P
A
T
A
T
S
P
S
A
A
P
A
P
T
A
PAST
PASTA
TA PAS
ASTA P
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
PA
ST
ASTA
TA
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
TA PA
ASTA P
A PAST 161
S
P
A PASTA
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
P
ASTA
TA
AST
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
STA PA
PASTA
A PAST
TA PAS
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
AST
TA
AS
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
PAS
STA
PAST
TA PA
SPAGHETTI & MEATBALLS
PAST
ASTA
TA PAS
ASTA P
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
A
AP
ST
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
PASTA
ASTA P
TA PAS
ASTA PA
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
ST
PA
TA P
A
TA P
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
PAST
ASTA
P
A
STA PAS
PASTA P
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
PASTA
STAB PUAL K I N G V E R.ASTA PASTA PAS
PASTA
A
A
P
A
T
T
S
A
S
A
T
A
P
S
P
A
A
P
A
T
T
S
PAS
PASTA
ASTA P
STA PA
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
STA
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
PASTA
STA PA
PASTA
TA PAS
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
STA
P
A
STA
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
PASTA
PASTA
TA PAS
ASTA PA
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
PA
ST
ASTA
TA5min | Cook Time S25min
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
Prep
Time
P
A
S
A
T
A
P
A
S
P
T
A
A
PAST
TA PA
ASTA P
A
S
P
A PASTA
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
PA
ST
AST
TA
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
INGREDIENTS
MACROS
P
T
A
A
S
STA PA
A PASTA REQUIRED:TA PASTA PASTA P
TA PAST
A
S
P
A
P
A
T
A
S
T
A
S
P
A
P 2145
AST
TA
AS
Cal:
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
Dry Pasta - 200g
STA PA
PASTA
TA PAS
A
TA PAST
S
P
A
A
T
P
A
S
T
A
A
S
Protein:
113g
P
T
A
S
P
A
A
T
90%
Lean
ASGround Beef - 10oz PASTA PASTA
PAS
AP
P
T
A
S
A
T
A
T
S
P
S
A
A
P
A
P
T
A
S
A
T
A
STA P
PASTA
TA PAS
Carbs:
225g
-½
cup
A
TA PAST Bread Crumbs
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
PAS
ST
PATomato
TAFat: 88g
A
A
S
P
A
T
A
T
S
P
A
Crushed
- 3 cups
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
TA PAS
ASTA P
TA PAS
S
P
A
TA PASTA
P
A
S
T
A
A
Onion - ½Awhole
S
P
T
A
S
P
A
A
T
P
A
S
PAS
ST
P- 3 tbsp
TA
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
Olive
Oil
S
STA PA
PASTA P
STA PAS Garlic - 4 Acloves
A
TA PASTA
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
PA
S
P
TA
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
STA PA
PASTA
STA PAS Parmesan A- S4Ttbsp
A
TA PAST
P
A
S
T
A
A
S
P
T
A
S
P
A
A
P
A
T
P
TA
AS
A PA
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
STA P
PASTA
A
TA PAST
ASTA PA OPTIONAL:
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
P
AS
A PA
ST
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
Parsley
S
P
A
S
A
T
PASTA
ASTA P
TA PAS
ASTA PA Basil
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
ST
PA
TA P
A
TA P
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
PASTA
ASTA P
ASTA P
P
A
STA PAS
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
S
PA
TA P
A
TA
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
PASTA
STA PAS
PASTA P
TA PAST
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
AP
PASTA
STINSTRUCTIONS
PASTA
TA PAS
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
PAS
PAST
PREP
ASTA
STA PA
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
STA
P
A
S
A
T
A
P
A
S
Mix
thoroughly
into a bowl until the mixture is evenly
consistent.
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A PofABread Crumbs, ½ whole Onion,
PASTA
10oz of 90% Lean Ground
Beef,
Salt,
Pepper
S½Tcup
PASTA
TA PAS
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
STA
Begin
to
form
your
meatballs.
PA
STAsmall balls from this mixture AtoScreate
A
TA P
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
P
T
PASTA
PASTA
TA PAS
ASTA P
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
Crush & Chop
up
4
cloves
of
Garlic
S
P
A
PA
ST
ASTA
TA
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
TA PA
ASTA P
A PAST
S
P
A PASTA
T
A
S
P
A
A
T
P
A
S
NOODLES
T
A
A
S
P
T
A
S
P
A
A
P water is boiling when you stick your
STpot to high heat and pour waterAtoSabout
ASTA
TAbefore covering with a lid until boiling.
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
Heat
up
one
halfway
(You
know
the
S
A
T
A
P
A
P
T
A
S
A P room. Now that is boiling.)
STemergency
STA PA
A PASTA hand in the potTAandPyou
TA PAST
A
S
end
upPinAthe
P
A
A
T
P
A
S
T
A
A
S
T
A
S
P
A
P
AST
TA
AS
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
TAchoice (I recommend SpaghettiSfor
Toss in 200g of uncookedTPasta
this
recipe.)
STA PA
PAofSyour
A PAST
TA PAS
A
S
P
A
A
P
A
S
T
A
A
P
T
A
S
P
A
A
T
Salt the
water
AS to the taste of the sea. PASTA PASTA
PAST
AP
P
T
A
S
A
T
A
T
S
P
S
A
A
P
A
P
T
A
S
A
T
A
Do not add any f*cking oil in theP
pot.
TAf*cking idiots do this.
PAS
AP
ASOnly
STnoodles
TA delicious
A
TA PAST
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
People believe
that
by
adding
oil,
the
noodles
will
separate.
This
is
a
myth.
Instead,
the
will
be
too
slippery
to
capture
any
of
your
P
A
A
T
P
A
PAS
ST
PAS
TA
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
sauce.
P
A
T
A
T
S
PASTA
TA PA
ASTA P
TA PAS
S
P
A
P
A
T
For Al Dante: TA PASTA
A
S
T
A
S
P
A
P
A
S
PAS
ST
PA
TA
A
A
S
P
A
T
A
T
S
P
A
S
A
T
About
7-9 minutes for a thinner Pasta
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
PASTA
ASTA P
STA PA
P
A
STA PAS
A
About 11-13 minutes for
a thicker
Pasta
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A for a Ramen Noodle PASTA PAS
PA
Pminutes
TA
A
S
A
T
About
3-4
A
T
S
P
S
A
A
P
A
P
T
A
S
A
T
A
T
S
P
A
S
STA PA
PASTA
A PAST
STA PA
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
MEATBALLS
P
TA
AS
A PA
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
Heat one pan to medium heat.
ST
PAyour
STA PA
ASTA P
P
STA and
TA PASTA
A
A
S
P
T
A
S
P
A
A
Add 3 cups P
ofA
Crushed
Tomatoes
garlic into the panAand
stir
until
a simmer before you add your Meatballs.
T
P
A
S
T
A
S
SbyTsacrificing one ball after aboutA15STA PASTA PA
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
Sear
all
sides
of
the
Meatballs
before
continuously
flipping
the
balls
until
they
cook
completely
through.
(Check
A
T
P
A
S
T
S the meat on the inside is cooked
PAsure
PASTA
ASTA P
TAmake
ASTA PA
P
A
S
T
A
A
S
minutes off cooking
to
check
and
through.)
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
ST
PA
TA P
A
TA P
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
AS
PAST
ASTA
ASTA P
CRAFTING THE PASTA PASTA P
P
A
T
A
S
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
PA
TA P
AS
TAcooked Tomato Meatball mix inSthis
S
Add
toS
your
order:
P
A
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
3 tbsp of Olive Oil
PASTA
STA PA
PASTA P
TA PAST
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
The cooked
Pasta
A
P
AS
STA P
P
A
STA
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
PASTA
PASTA
TA PAS
ASTA PA
A
S
T
A
S
P
A
P
A
PLATING A PASTA P
T
A
S
T
A
S
P
A
STA
P
A
S4Ttbsp of grated Parmesan Cheese
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
Top
with
P
A
S
A
T
A
P
A
S
P
T
PA & Basil on top to enhance thePflavor
PASTA
A PAtoS+100
PASTA
Tprofile
ASTofAParsley
A
S
P
T
A
Optional: add yourA
desired
amount
S
A
A
T
P
A
S
T
A
S
P
T
A
S
P
A
STA
PA
ST
A
TA
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
P Me @DamianTheFatass for MAXIMUM
TA Tag
PAST
A PAS GAINS.
Plate, Garnish, Take a Sexy
Photo,
PASTA
TAESTHETIC
ASand
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
PA
ST
ASTA
TA
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
TA PA
ASTA P
A PAST 162
S
P
A PASTA
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
P
ASTA
TA
AST
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
STA PA
PASTA
A PAST
TA PAS
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
AST
TA
AS
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
PAS
STA
PAST
TA PA
SPAGHETTI & MEATBALLS
CLICK HERE TO WATCH
PAST
ASTA
TA PAS
ASTA P
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
A
AP
ST
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
PASTA
ASTA P
TA PAS
ASTA PA
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
ST
PA
TA P
A
TA P
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
PAST
ASTA
P
A
STA PAS
PASTA P
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
PASTA
STAC PUAT T I N G V E R.ASTA PASTA PAS
PASTA
A
A
P
A
T
T
S
A
S
A
T
A
P
S
P
A
A
P
A
T
T
S
PAS
PASTA
ASTA P
STA PA
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
STA
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
PASTA
STA PA
PASTA
TA PAS
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
STA
P
A
STA
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
PASTA
PASTA
TA PAS
ASTA PA
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
PA
ST
ASTA
TA3min | Cook Time S15min
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
Prep
Time
P
A
S
A
T
A
P
A
S
P
T
A
A
PAST
TA PA
ASTA P
A
S
P
A PASTA
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
PA
ST
AST
TA
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
INGREDIENTS
MACROS
P
T
A
A
S
TA PA
ASTA P
A PAST
S
P
A PASTA REQUIRED:
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
P 575
AST
TA
AST
Cal:
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
TA
PASPasta"
TA PAS
TA PAST
S
A
A
Dry PastaTA
- 75g
or
"Nu
- 1 box A PASTA PASTA P
T
P
S
A
A
Protein:
50g
P
T
S
A
T
AS
PAS
AP
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
-TA
6oz
PASTA
TA PAS
Carbs:
67g
ASTA P
TA PAST ChickenSBreast
S
P
A
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
PAS
ST
PASauce - ¾ cup
TAFat: 13g
A
A
S
P
A
T
A
T
S
P
A
S
A
Alfredo
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
PASTA
TA PAS
ASTA P
TA PAS
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
Broccoli
PAS
ST
PA - 100g
TA
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
PASTA
ASTA P
STA PA
P
A
STA PAS
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
w/
Nu
Pasta
S
T
PA
S
PA
TA
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
PAST
ASTA
STA PA
P
A
STA PAS OPTIONAL:
A
T
P
A
S
Cal:
360
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A whole
P¼
TA
AS
A PA
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
Onion
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
Protein:TA
42g
STA P
PASTA
A
TA PAST
ASTA PA Mushroom
P
A
S
T
A
S
P
A
S
P
A
A
T
P
A
S
T
A
A
P
T
AS
A PA
SCarbs:
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
19g
P
A
T
A
T
S
P
A
S
A
T
PASTA
ASTA P
ASTA PA Garlic - 2PAcloves
P
A
STA PAS
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
S
ST 13g
PA
TA P
Fat:
A
TA
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
PASTA
ASTA P
ASTA P
P
A
STA PAS
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
S
PA
TA P
A
TA
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
PASTA
STA PAS
PASTA P
TA PAST
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
AP
PASTA
STINSTRUCTIONS
PASTA
TA PAS
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
PREP
A
PAS
PAST
A(orSTyour
STA PA
P
A
A
T
P
A
T
A
A
S
P
T
A
Slice/Dice/Chop
6oz
of S
Chicken Breast and season with Garlic Powder,
Salt,
and
Pepper.
favorite seasoning.)
S
P
A
A
T
STA
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A PA
PASTA
STpieces.
PASTA
TA PAS
A
A
S
P
T
A
S
Chop up 100g of Broccoli
into
bite-sized
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
STA
PA
STAup your desired amount of Mushrooms
A
TA P
A
P
A
Optional:
Chop
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
P of Garlic
Optional: Chop up your desired amount
PASTA
PASTA
A
STA PAS
PASofT2Acloves
T
A
S
P
A
A
T
P
A
S
T
A
A
S
Optional: ChopTup
your
desired
amount of ¼ whole Onion
P
T
A
S
P
A
PA
S
ASTA
TA
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
STA PA
A PASTA NOODLES TA PASTA PASTA P
TA PAST
A
S
P
A
P
A
T
A
S
T
A
S
P
A
P when you stick your hand in the pot andPASTA PASTA
A with a lid until boiling. (You knowTAthe Pwater
Heat upP
one
pot
before
isTboiling
S to high heat and pour water to aboutAShalfway
Tcovering
A
A
S
A
S
P
A
A
T
A
S
T
A
P
S
room. Now that
P
STA
PA
A
TAis boiling.)
P
A
S
T
A
A
S
P
A PASTA you end up in theTemergency
T
A
S
P
A
A
T
P
A
S
T
A
A
A P Pasta of your choice (I recommend
PAST
A PAS
AST
AofSuncooked
P
A
S
P
T
A
A
S
P
A
T
Toss
in 75g
Penne
orT
Linguine for this recipe.)
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
TA
Salt the water to the taste of theA
sea.
ASf*cking
STA PA
POnly
A PAST
TA PAS
A
S
P
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
Do not add any
f*cking
oil
in
the
pot.
idiots
do
this.
A
T
TAInstead, the noodles will be too slippery
ASthat by adding oil, the noodles will separate.
PAST
A ofPyour delicious sauce.
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
People
believe
This
is
a
myth.
to
capture
any
A
A
S
P
A
T
A
TA PAS
ASTA P
TA PAST For Al Dante: STA PASTA PASTA
S
P
A
P
A
T
A
S
T
A
S
P
A
P
A
A for a thinner Pasta
PAS
ST
Pminutes
TA
About
7-9
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
About 11-13 minutes for a thicker Pasta
PASTA
TA PA
ASTA P
TA PAS
S
P
A
A
T
P
A
S
T
A
A
S
P
T
About 3-4 minutes
for
a Ramen
Noodle
A
S
P
A
A
T
P
A
S
PAS
ST
PA
TA
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
PASTA
ASTA P
STA PA
P
A
STA PAS CHICKEN
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
Slap the A
Chicken
one
other side
and
ABreast onto a high-heat pan and cookPAbySsearing
S until sear marks appear, then flip toAthe
Pcook
TAslightly sear, then keep flipping to getSTa A PASTA PA
Aside
S
P
A
T
P
A
S
T
A
A
P
T
S
A
T
beautiful
even
throughout
the
chicken.
P
A
S
T through a few pieces with the spatula
STAsure the insides are fully white. ASTA PASTA PA
PAmaking
A PAbyScutting
STA PA
Tcooked
A
S
T
Check if the ChickenT
Breast
isAfully
and
S
P
A
P
A
A
S
T
A
P
TA P
AS
A PA
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
BROCCOLI
PASTA
STA PA
ASTA P
TA PAST
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
Heat one pan to
medium-high
heat.
P
A
S
T
A
A
S
P water to thinly coat the bottom of the pan.
A
A PA
ST
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
Add
just
enough
P
A
T
A
T
S
P
A
S
A
T
S to cook the other side until eachApiece
STAbrightens in color.
PABroccoli
A PAflipping
ASTA P
Tbefore
ASTA PA Add in the Broccoli
P
A
and sear P
one
side
of
the
S
T
A
A
S
T
S
P
A
A
T
P
A
S
T
A
A
S
ST
PA
AP
TA P
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
CRAFTING THE PASTA
ASnoodles, or a fresh pan on medium-high
PAST
ASTA
ASTA P
P
A
STtoAcookPyour
T
A
A
S
P
T
A
S
Either take the drained
pot
you
used
heat
and add in this order:
P
A
A
T
P
A
S
T
A
A
S
P
T
PA
TA P
AS
TAfavorite Alfredo Sauce
S
P
A
S
A
T
A
P
A
S
¾ cup
of
your
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
optional Onions
PASTA
STA PA
PASTA P The
TA PAST
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
The optional
Mushrooms
P
T
A
P
AS
STA P
P
A
STA
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
The
optional Garlic
A
T
A
P
A
S
P
T
PASTA
STA PA
PASTA
TA PAS
A
A
S
P
T
The cooked Chicken Breast
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
A or Optional: Box of "Nu Pasta" TA PASTA P
A
STA
P
STPasta
A
The
cooked
A
P
A
P
T
A
S
A
T
A
T
S
P
S
A
A
P
A
S
P
T
PASTA
PASTA
TA PAS
ASTA PA
A
S
P
T
A
S
P
A
A
T
P
A
S
PLATING
T
A
A
S
P
T
A
S
P
A
STTake a Sexy Photo, and Tag Me @DamianTheFatass
ASTA
TforAMAXIMUM AESTHETIC GAINS. STA PASTA PA
A
P
S
P
A
A
P
A
T
Plate,
Garnish,
T
S
A
S
A
T
A
P
S
P
A
A
PAST
PASTA
TA PA
ASTA P
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
PA
ST
ASTA
TA
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
TA PA
ASTA P
A PAST 164
S
P
A PASTA
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
P
ASTA
TA
AST
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
STA PA
PASTA
A PAST
TA PAS
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
AST
TA
AS
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
PAS
STA
PAST
TA PA
CHICKEN ALFREDO
PAST
ASTA
TA PAS
ASTA P
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
A
AP
ST
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
PASTA
ASTA P
TA PAS
ASTA PA
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
ST
PA
TA P
A
TA P
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
PAST
ASTA
P
A
STA PAS
PASTA P
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
PASTA
STAB PUAL K I N G V E R.ASTA PASTA PAS
PASTA
A
A
P
A
T
T
S
A
S
A
T
A
P
S
P
A
A
P
A
T
T
S
PAS
PASTA
ASTA P
STA PA
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
STA
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
PASTA
STA PA
PASTA
TA PAS
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
STA
P
A
STA
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
PASTA
PASTA
TA PAS
ASTA PA
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
PA
ST
ASTA
TA3min | Cook Time S15min
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
Prep
Time
P
A
S
A
T
A
P
A
S
P
T
A
A
PAST
TA PA
ASTA P
A
S
P
A PASTA
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
PA
ST
AST
TA
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
INGREDIENTS
MACROS
P
T
A
A
S
TA PA
ASTA P
A PAST
S
P
A PASTA REQUIRED:
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
P 1500
AST
TA
AST
Cal:
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
STA PA
PASTA
TA PAS
A
TA PAST
S
P
A
A
Dry PastaTA
- 200g
T
P
A
S
T
A
A
S
Protein:
95g
P
T
A
S
P
A
TA
AS
PAS
AP
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
-TA
10oz
PASTA
TA PAS
Carbs:
183g
ASTA P
TA PAST ChickenSBreast
S
P
A
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
PAS
PASauce - 2 cups PASTA PAST
TAFat: 39g
A
S
A
T
A
T
S
P
S
A
Alfredo
A
P
A
P
T
A
S
A
T
A
T
PASTA
TA PAS
ASTA P
TA PAS
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
Broccoli
PAS
ST
PA - 100g
TA
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
PASTA
ASTA P
STA PA
P
A
STA PAS
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
PA
S
PA
TA
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
PAST
ASTA
STA PA
P
A
STA PAS OPTIONAL:
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A whole
P½
TA
AS
A PA
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
Onion
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
STA P
PASTA
A
TA PAST
ASTA PA Mushroom
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
P
AS
A PA
ST
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
PASTA
ASTA P
ASTA PA Garlic - 4PAcloves
P
A
STA PAS
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
S
ST
PA
TA P
A
TA
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
PASTA
ASTA P
ASTA P
P
A
STA PAS
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
S
PA
TA P
A
TA
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
PASTA
STA PAS
PASTA P
TA PAST
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
AP
PASTA
STINSTRUCTIONS
PASTA
TA PAS
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
PREP
PAS
PAST
ASTA
STA PA
P
A
A
T
P
A
T
A
A
S
P
T
A
Slice/Dice/Chop
10oz
ofSChicken Breast and season with Garlic Powder,
Salt,
and
Pepper. (or your favorite seasoning.)
S
P
A
A
T
STA
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A PA
PASTA
STpieces.
PASTA
TA PAS
A
A
S
P
T
A
S
Chop up 100g of Broccoli
into
bite-sized
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
STA
PA
STAup your desired amount of Mushrooms
A
TA P
A
P
A
Optional:
Chop
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
P of Garlic
Optional: Chop up your desired amount
PASTA
PASTA
A
STA PAS
PASofT4Acloves
T
A
S
P
A
A
T
P
A
S
T
A
A
S
Optional: ChopTup
your
desired
amount of ½ whole Onion
P
T
A
S
P
A
PA
S
ASTA
TA
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
STA PA
A PASTA NOODLES TA PASTA PASTA P
TA PAST
A
S
P
A
P
A
T
A
S
T
A
S
P
A
P when you stick your hand in the pot andPASTA PASTA
A with a lid until boiling. (You knowTAthe Pwater
Heat upP
one
pot
before
isTboiling
S to high heat and pour water to aboutAShalfway
Tcovering
A
A
S
A
S
P
A
A
T
A
S
T
A
P
S
room. Now that
P
STA
PA
A
TAis boiling.)
P
A
S
T
A
A
S
P
A PASTA you end up in theTemergency
T
A
S
P
A
A
T
P
A
S
T
A
A
PASfor this recipe.)
A P Pasta of your choice (I recommend
PAST
AST
TALinguine
ASof uncooked
P
A
S
P
T
A
A
S
P
A
T
Toss
in 200g
Penne
or
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
TA
Salt the water to the taste of theA
sea.
ASf*cking
STA PA
POnly
A PAST
TA PAS
A
S
P
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
Do not add any
f*cking
oil
in
the
pot.
idiots
do
this.
A
T
TAInstead, the noodles will be too slippery
ASthat by adding oil, the noodles will separate.
PAST
A ofPyour delicious sauce.
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
People
believe
This
is
a
myth.
to
capture
any
A
A
S
P
A
T
A
TA PAS
ASTA P
TA PAST For Al Dante: STA PASTA PASTA
S
P
A
P
A
T
A
S
T
A
S
P
A
P
A
A for a thinner Pasta
PAS
ST
Pminutes
TA
About
7-9
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
About 11-13 minutes for a thicker Pasta
PASTA
TA PA
ASTA P
TA PAS
S
P
A
A
T
P
A
S
T
A
A
S
P
T
About 3-4 minutes
for
a Ramen
Noodle
A
S
P
A
A
T
P
A
S
PAS
ST
PA
TA
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
PASTA
ASTA P
STA PA
P
A
STA PAS CHICKEN
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
Slap the A
Chicken
one
other side
and
ABreast onto a high-heat pan and cookPAbySsearing
S until sear marks appear, then flip toAthe
Pcook
TAslightly sear, then keep flipping to getSTa A PASTA PA
Aside
S
P
A
T
P
A
S
T
A
A
P
T
S
A
T
beautiful
even
throughout
the
chicken.
P
A
S
T through a few pieces with the spatula
STAsure the insides are fully white. ASTA PASTA PA
PAmaking
A PAbyScutting
STA PA
Tcooked
A
S
T
Check if the ChickenT
Breast
isAfully
and
S
P
A
P
A
A
S
T
A
P
TA P
AS
A PA
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
BROCCOLI
PASTA
STA PA
ASTA P
TA PAST
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
Heat one pan to
medium-high
heat.
P
A
S
T
A
A
S
P water to thinly coat the bottom of the pan.
A
A PA
ST
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
Add
just
enough
P
A
T
A
T
S
P
A
S
A
T
S to cook the other side until eachApiece
STAbrightens in color.
PABroccoli
A PAflipping
ASTA P
Tbefore
ASTA PA Add in the Broccoli
P
A
and sear P
one
side
of
the
S
T
A
A
S
T
S
P
A
A
T
P
A
S
T
A
A
S
ST
PA
AP
TA P
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
CRAFTING THE PASTA
ASnoodles, or a fresh pan on medium-high
PAST
ASTA
ASTA P
P
A
STtoAcookPyour
T
A
A
S
P
T
A
S
Either take the drained
pot
you
used
heat
and add in this order:
P
A
A
T
P
A
S
T
A
A
S
P
T
PA
TA P
AS
TA favorite Alfredo Sauce
S
P
A
S
A
T
A
P
A
S
2 cups
of
your
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
optional Onions
PASTA
STA PA
PASTA P The
TA PAST
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
The optional
Mushrooms
P
T
A
P
AS
STA P
P
A
STA
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
The
optional Garlic
A
T
A
P
A
S
P
T
PASTA
STA PA
PASTA
TA PAS
A
A
S
P
T
The cooked Chicken Breast
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
A or Optional: Box of "Nu Pasta" TA PASTA P
A
STA
P
STPasta
A
The
cooked
A
P
A
P
T
A
S
A
T
A
T
S
P
S
A
A
P
A
S
P
T
PASTA
PASTA
TA PAS
ASTA PA
A
S
P
T
A
S
P
A
A
T
P
A
S
PLATING
T
A
A
S
P
T
A
S
P
A
STTake a Sexy Photo, and Tag Me @DamianTheFatass
ASTA
TforAMAXIMUM AESTHETIC GAINS. STA PASTA PA
A
P
S
P
A
A
P
A
T
Plate,
Garnish,
T
S
A
S
A
T
A
P
S
P
A
A
PAST
PASTA
TA PA
ASTA P
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
PA
ST
ASTA
TA
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
TA PA
ASTA P
A PAST 165
S
P
A PASTA
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
P
ASTA
TA
AST
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
STA PA
PASTA
A PAST
TA PAS
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
AST
TA
AS
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
PAS
STA
PAST
TA PA
CHICKEN ALFREDO
CLICK HERE TO WATCH
PAST
ASTA
TA PAS
ASTA P
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
A
AP
ST
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
PASTA
ASTA P
TA PAS
ASTA PA
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
ST
PA
TA P
A
TA P
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
PAST
ASTA
P
A
STA PAS
PASTA P
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
PASTA
STAC PUAT T I N G V E R.ASTA PASTA PAS
PASTA
A
A
P
A
T
T
S
A
S
A
T
A
P
S
P
A
A
P
A
T
T
S
PAS
PASTA
ASTA P
STA PA
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
STA
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
PASTA
STA PA
PASTA
TA PAS
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
STA
P
A
STA
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
PASTA
PASTA
TA PAS
ASTA PA
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
PA
ST
ASTA
TA3min | Cook Time S15min
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
Prep
Time
P
A
S
A
T
A
P
A
S
P
T
A
A
PAST
TA PA
ASTA P
A
S
P
A PASTA
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
PA
ST
AST
TA
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
INGREDIENTS
MACROS
P
T
A
A
S
TA PA
ASTA P
A PAST
S
P
A PASTA REQUIRED:
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
P 670
AST
TA
AST
Cal:
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
TA
PASPasta"
TA PAS
TA PAST
S
A
A
Dry PastaTA
- 75g
or
"Nu
- 1 box A PASTA PASTA P
T
P
S
A
A
Protein:
58g
P
T
S
A
T
AS
PAS
AP
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
-TA
6oz
PASTA
TA PAS
Carbs:
64g
ASTA P
TA PAST ChickenSBreast
S
P
A
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
PAS
ST
P-A2 tbsp
TAFat: 20g
A
A
S
P
A
T
A
T
S
P
A
S
A
Pesto
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
PASTA
TA PAS
ASTA P
TA PAS
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
Spinach
PAS
ST
PA- 4 cups
TA
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
STA PA
PASTA P
STA PAS Onion - A¼Swhole
A
TA PASTA
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
w/
Nu
Pasta
T
PA
S
P
TA
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
-S
¼TA
cup
PAST
STA PA
PASTA
STA PAS ChickenAStock
A
P
A
Cal:
445
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
P
TA
AS
A PA
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
Protein:TA
50g
STA P
PASTA
A
TA PAST
ASTA PA
P
A
S
T
A
S
P
A
S
P
A
A
T
P
A
S
T
A
A
P
T
AS
A PA
SCarbs:
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
16g
P
A
T
A
T
S
P
A
S
A
T
PASTA
ASTA P
TA PAS
ASTA PA
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
ST 20g
PA
TA P
Fat:
A
TA P
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
PASTA
ASTA P
ASTA P
P
A
STA PAS
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
S
PA
TA P
A
TA
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
PASTA
STA PAS
PASTA P
TA PAST
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
AP
PASTA
STINSTRUCTIONS
PASTA
TA PAS
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
PAS
PREP
PAST
ASTA
STA PA
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
STA
P
A
S
A
T
Slice/Dice/Chop
6oz
of
Chicken
Breast
and
season
with
Garlic
Powder,
Salt,
and
Pepper.
(or
your
favorite
seasoning.)
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
PASTA
STA PA
PASTA
TA PAS
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
ChopP
up
¼
STA
PA
STofAan Onion
A
TA P
A
P
A
S
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
PASTA
PASTA
TA PAS
ASTA P
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
NOODLES
S
P
A
PA the water is boiling when youPASTA PASTA
STpot to high heat and pour water
TA before covering with a lid until
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
Heat
up
one
to
about
halfway
boiling.
(You
know
A
S
P
A
STA
P
A
A
T
P
A
S
T
A
A
S
P
A PASTA stick your hand
T
A
S
P
A
A
T
P
A
S
T
emergency room.
S that is boiling.)
PASTA
STAinPtheA pot and you end up inAthe
ASTA
TA PANow
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
S
P (I recommend Penne or FusilliPAforSthis
PA
TA choice
TArecipe.)
PAofSyour
A PASTA Toss in 75g ofTuncooked
TA PAST
S
A
A
T
Pasta
P
A
S
T
A
A
S
P
T
A
S
P
A
A
P
AST
AS to the taste of the sea. PASTA PASTA
P
A
T
A
S
A
T
A
T
Salt
theP
water
S
P
S
A
A
P
A
P
T
A
S
A
T
A f*cking idiots do this.
STA PA
PApot.STOnly
A PAST
TA PAS
A
Do not add any f*cking
oilTin
the
S
P
A
A
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P to capture any of your PASTA PAST
A is a myth. Instead, the noodlesTAwillPbeAStooTAslippery
TThis
AS that by adding oil, the noodles
S
P
A
People
believe
willTseparate.
P
A
T
A
S
A
S
P
A
S
P
A
A
P
ASTA
TA
P
A
S
T
A
A
S
P
T
A
TA PAST delicious sauce.
S
P
A
A
T
P
A
S
T
A
A
S
For Al
Dante:
PAS
STA PA
PASTA P
TA PAST
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
About 7-9 minutes for a thinner P
Pasta
ASTA
TA PA
ASTA P
TA PAS
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
About 11-13
minutes
for
a
thicker
Pasta
P
A
S
A
PAS
ST
Pminutes
TA
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
About
3-4
for
a
Ramen
Noodle
PASTA
ASTA P
STA PA
P
A
STA PAS
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
PA
PA
TA
AS
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
CHICKEN
P
A
T
A
T
S
P
A
S
A appear, then flip to the other
A PA
STmarks
PAST pan and cook by searing one
STslightly
PAsear
STA PA
A
TaAhigh-heat
P
A
S
T
A
A
Slap the Chicken
Breast
onto
side
until
side
and
S
P
T
A
S
P
A
A
T
P
A
S
T
A
P
TA
AS the chicken.
A PA
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
sear,
then
keep flipping to get a beautiful even
cook
throughout
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
TA and making sure the insides
AST by cutting through a few Ppieces
TA P
ASspatula
Pthe
A Pcooked
STA PA
ASwhite.
P
A
Check if the ChickenABreast
isTfully
with
are
fully
S
T
A
A
S
P
T
A
S
A
T
P
A
S
T
A
A
S
P
A
A PA
ST
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
PASTA PASTA PAS
PASTA
ASTA P
ASTA PA CRAFTING THE
P
A
T
A
S
T
A
S
P
A
A
T
P
A
S
T
A
A
S
STorder:
Either
take
your noodles,
and A
addPin
this
PorAa fresh pan on medium-high heat
TA P
A
TAtheP drained pot you used to cook
S
A
S
A
T
A
P
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
The cooked Pasta or Optional:
PAST
ASTA
TA ofPA"NuSPasta"
ASTA P
P
A
SBox
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
2 tbsp S
ofTyour
favorite
Pesto
P
T
PA
A
TA P
AS
S
P
A
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
¼
cup
of
Chicken
Stock
PASTA
PASTA P The Onions PASTA PASTA PA
TA PAST
A
S
T
A
S
P
A
P
A
T
A
S
T
A
P
A
AS
STA P
P
A
SofTSpinach
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
4
cups
S
A
T
A
P
A
S
P
T
PASTA
STA PA
PASTA
TA PAS
A
A
S
P
T
A
S
P
A
The Cooked Chicken
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
STA
P
A
STA
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
PASTA
PASTA
TA PAS
ASTA PA
A
S
P
PLATING
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
STA
PA
ST Take a Sexy Photo, and Tag
A
TA
A
P
A
S
Plate,
Garnish,
Me
@DamianTheFatass
for MAXIMUM AESTHETIC GAINS.
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
PAST
PASTA
TA PAS
ASTA P
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
PA
ST
ASTA
TA
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
TA PA
ASTA P
A PAST 167
S
P
A PASTA
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
P
ASTA
TA
AST
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
STA PA
PASTA
A PAST
TA PAS
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
AST
TA
AS
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
PAS
STA
PAST
TA PA
CHICKEN PESTO
PAST
ASTA
TA PAS
ASTA P
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
A
AP
ST
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
PASTA
ASTA P
TA PAS
ASTA PA
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
ST
PA
TA P
A
TA P
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
PAST
ASTA
P
A
STA PAS
PASTA P
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
PASTA
STAB PUAL K I N G V E R.ASTA PASTA PAS
PASTA
A
A
P
A
T
T
S
A
S
A
T
A
P
S
P
A
A
P
A
T
T
S
PAS
PASTA
ASTA P
STA PA
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
STA
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
PASTA
STA PA
PASTA
TA PAS
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
STA
P
A
STA
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
PASTA
PASTA
TA PAS
ASTA PA
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
PA
ST
ASTA
TA3min | Cook Time S15min
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
Prep
Time
P
A
S
A
T
A
P
A
S
P
T
A
A
PAST
TA PA
ASTA P
A
S
P
A PASTA
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
PA
ST
AST
TA
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
INGREDIENTS
MACROS
P
T
A
A
S
TA PA
ASTA P
A PAST
S
P
A PASTA REQUIRED:
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
P 670
AST
TA
AST
Cal:
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
STA PA
PASTA
TA PAS
A
TA PAST
S
P
A
A
Dry PastaTA
- 225g
T
P
A
S
T
A
A
S
Protein:
58g
P
T
A
S
P
A
TA
AS
PAS
AP
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
-TA
10oz
PASTA
TA PAS
Carbs:
64g
ASTA P
TA PAST ChickenSBreast
S
P
A
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
PAS
ST
P-A⅓ cup
TAFat: 20g
A
A
S
P
A
T
A
T
S
P
A
S
A
Pesto
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
PASTA
TA PAS
ASTA P
TA PAS
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
Peas
-P1Acup
PAS
ST
TA
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
STA PA
PASTA P
STA PAS Onion - A½STwhole
A
TA PASTA
P
A
S
T
A
A
S
P
T
A
S
P
A
A
P
A
w/
Nu
Pasta
T
PA
S
P
TA
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
-S
½TA
cup
PAST
STA PA
PASTA
STA PAS ChickenAStock
A
P
A
Cal:
445
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
P - 3 tbsp
TA
AS
A PA
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
Parmesan
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
Protein:TA
50g
STA P
PASTA
A
TA PAST
ASTA PA
P
A
S
T
A
S
P
A
S
P
A
A
T
P
A
S
T
A
A
P
T
AS
A PA
SCarbs:
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
16g
P
A
T
A
T
S
P
A
S
A
T
PASTA
ASTA P
TA PAS
ASTA PA
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
ST 20g
PA
TA P
Fat:
A
TA P
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
PASTA
ASTA P
ASTA P
P
A
STA PAS
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
S
PA
TA P
A
TA
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
PASTA
STA PAS
PASTA P
TA PAST
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
AP
PASTA
STINSTRUCTIONS
PASTA
TA PAS
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
PAS
PREP
PAST
ASTA
STA PA
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
STA
P
A
S
A
T
Slice/Dice/Chop
10oz
of
Chicken
Breast
and
season
with
Garlic
Powder,
Salt,
and
Pepper.
(or
your
favorite
seasoning.)
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
PASTA
STA PA
PASTA
TA PAS
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
ChopP
up
½
STA
PA
STofAan Onion
A
TA P
A
P
A
S
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
PASTA
PASTA
TA PAS
ASTA P
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
NOODLES
S
P
A
PA the water is boiling when youPASTA PASTA
STpot to high heat and pour water
TA before covering with a lid until
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
Heat
up
one
to
about
halfway
boiling.
(You
know
A
S
P
A
STA
P
A
A
T
P
A
S
T
A
A
S
P
A PASTA stick your hand
T
A
S
P
A
A
T
P
A
S
T
emergency room.
S that is boiling.)
PASTA
STAinPtheA pot and you end up inAthe
ASTA
TA PANow
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
S
A
A Pchoice (I recommend Penne orTAFusilli
A Precipe.)
STthis
PAofSTyour
A PASTA Toss in 225g TofAuncooked
TA PAST
A
S
P
A
A
T
Pasta
for
P
S
A
A
S
P
T
A
S
P
A
P
AST
AS to the taste of the sea. PASTA PASTA
P
A
T
A
S
A
T
A
T
Salt
theP
water
S
P
S
A
A
P
A
P
T
A
S
A
T
A f*cking idiots do this.
STA PA
PApot.STOnly
A PAST
TA PAS
A
Do not add any f*cking
oilTin
the
S
P
A
A
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P to capture any of your PASTA PAST
A is a myth. Instead, the noodlesTAwillPbeAStooTAslippery
TThis
AS that by adding oil, the noodles
S
P
A
People
believe
willTseparate.
P
A
T
A
S
A
S
P
A
S
P
A
A
P
ASTA
TA
P
A
S
T
A
A
S
P
T
A
TA PAST delicious sauce.
S
P
A
A
T
P
A
S
T
A
A
S
For Al
Dante:
PAS
STA PA
PASTA P
TA PAST
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
About 7-9 minutes for a thinner P
Pasta
ASTA
TA PA
ASTA P
TA PAS
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
About 11-13
minutes
for
a
thicker
Pasta
P
A
S
A
PAS
ST
Pminutes
TA
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
About
3-4
for
a
Ramen
Noodle
PASTA
ASTA P
STA PA
P
A
STA PAS
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
PA
PA
TA
AS
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
CHICKEN
P
A
T
A
T
S
P
A
S
A appear, then flip to the other
A PAsear,
STmarks
PAST pan and cook by searing one
STslightly
PAsear
STA PA
A
TaAhigh-heat
P
A
S
T
A
A
Slap the Chicken
Breast
onto
side
until
side
and
S
P
T
A
S
P
A
A
T
P
A
S
T
A
P
TA
AtheSchicken.
A PA
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
then
keep
flipping to get a beautiful even cook
throughout
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
TA and making sure the insides
AST by cutting through a few Ppieces
TA P
ASspatula
Pthe
A Pcooked
STA PA
ASwhite.
P
A
Check if the ChickenABreast
isTfully
with
are
fully
S
T
A
A
S
P
T
A
S
A
T
P
A
S
T
A
A
S
P
A
A PA
ST
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
PASTA PASTA PAS
PASTA
ASTA P
ASTA PA CRAFTING THE
P
A
T
A
S
T
A
S
P
A
A
T
P
A
S
T
A
A
S
STorder:
Either
take
your noodles,
and A
addPin
this
PorAa fresh pan on medium-high heat
TA P
A
TAtheP drained pot you used to cook
S
A
S
A
T
A
P
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
The cooked Pasta
PAST
ASTA
ASTA P
P
A
STA PAS
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
⅓ cup S
ofTyour
favorite
Pesto
P
T
PA
A
TA P
AS
S
P
A
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
½
cup
of
Chicken
Stock
PASTA
PASTA P The Onions PASTA PASTA PA
TA PAST
A
S
T
A
S
P
A
P
A
T
A
S
T
A
P
AS
TA
STA P
P
A
SPeas
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
1
cup
of
S
A
T
A
P
A
S
P
T
PASTA
STA PA
PASTA
TA PAS
A
A
S
P
T
A
S
P
A
The Cooked Chicken
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
STA
P
A
STA
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
PASTA
PASTA
TA PAS
ASTA PA
A
S
P
PLATING
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
STA
PA
S3 Ttbsp of grated Parmesan Cheese
A
TA
A
P
A
S
Top
with
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
PAS GAINS.
A PTag Me @DamianTheFatass for
PAST
Plate, Garnish, Take a Sexy
Photo,
MAXIMUM
PASTA
TAAESTHETIC
ASTand
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
PA
ST
ASTA
TA
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
TA PA
ASTA P
A PAST 168
S
P
A PASTA
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
P
ASTA
TA
AST
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
STA PA
PASTA
A PAST
TA PAS
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
AST
TA
AS
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
PAS
STA
PAST
TA PA
CHICKEN PESTO
CLICK HERE TO WATCH
PAST
ASTA
TA PAS
ASTA P
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
A
AP
ST
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
PASTA
ASTA P
TA PAS
ASTA PA
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
ST
PA
TA P
A
TA P
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
PAST
ASTA
P
A
STA PAS
PASTA P
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
PASTA
STAC PUAT T I N G V E R.ASTA PASTA PAS
PASTA
A
A
P
A
T
T
S
A
S
A
T
A
P
S
P
A
A
P
A
T
T
S
PAS
PASTA
ASTA P
STA PA
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
STA
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
PASTA
STA PA
PASTA
TA PAS
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
STA
P
A
STA
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
PASTA
PASTA
TA PAS
ASTA PA
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
PA
ST
ASTA
TA 1min | Cook Time S15min
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
Prep
Time
P
A
S
A
T
A
P
A
S
P
T
A
A
PAST
TA PA
ASTA P
A
S
P
A PASTA
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
PA
ST
AST
TA
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
INGREDIENTS
MACROS
P
T
A
A
S
TA PA
ASTA P
A PAST
S
P
A PASTA REQUIRED:
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
P 690
AST
TA
AST
Cal:
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
TA
PASPasta"
TA PAS
TA PAST
S
A
A
Dry PastaTA
- 75g
or
"Nu
- 1 box A PASTA PASTA P
T
P
S
A
A
Protein:
80g
P
T
S
A
T
AS
PAS
AP
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
-TA1 cup
PASTA
TA PAS
Carbs:
70g
ASTA P
TA PAST MarinaraSTSauce
S
P
A
P
A
S
T
A
A
S
P
T
A
S
P
A
A
P
A
PAS
ST
PA Breast - 10oz
TAFat: 10g
A
A
S
P
A
T
A
T
S
P
A
S
A
Chicken
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
PASTA
TA PAS
ASTA P
TA PAS
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
Low-Fat
PAS
ST
PA Cheese - 25g
TA
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
PASTA
ASTA P
STA PA
P
A
STA PAS
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
w/
"Nu
Pasta"
S
T
PA
S
PA
TA
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
PAST
ASTA
STA PA
P
A
STA PAS OPTIONAL:
A
T
P
A
S
Cal:
440
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
PA
TA
AS
A PA
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
Basil
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
Protein:TA
70g
STA P
PASTA
A
TA PAST
ASTA PA
P
A
S
T
A
S
P
A
S
P
A
A
T
P
A
S
T
A
A
P
T
AS
A PA
SCarbs:
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
17g
P
A
T
A
T
S
P
A
S
A
T
PASTA
ASTA P
TA PAS
ASTA PA
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
ST 10g
PA
TA P
Fat:
A
TA P
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
PASTA
ASTA P
ASTA P
P
A
STA PAS
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
S
PA
TA P
A
TA
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
PASTA
STA PAS
PASTA P
TA PAST
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
AP
PASTA
STINSTRUCTIONS
PASTA
TA PAS
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
PAS
PREP
PAST
ASTA
STA PA
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
STA
P
A
S
A
T
A
P
A
S
Slice/Dice/Chop
10oz of Chicken Breast andA
season
with Garlic Powder, Salt, and Pepper. (or
your
favorite seasoning.)
P
T
A
A
S
P
A
T
A
T
S
P
S
A
T
A
P
A
S
P
T
PASTA
STA PA
PASTA
TA PAS
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
STA
PA
STA
A
TA P
A
P
A
NOODLES
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A Pwater to about halfway before
Heat up one pot to high
heat
covering
PASTA
TAwithPAa Slid until the water boils.STA PASTA PASTA
AandSTpour
S
P
A
P
A
T
A
S
T
A
S
P
A
P
A
T water is boiling when you stick
PA Now that is boiling.)
Sthe
ASTA
TAin the pot and you end up in the
(You
know
your
hand
emergency
room.
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
TA PA
ASTA P
A PAST
S
P
A PASTA
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
P
SofT uncooked Pasta of your choice
ASTA
Toss
inP75g
(I recommend
TA Penne or Spaghetti for thisSTrecipe.)
A
P
A
S
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
A
A
TA P
tasteAofP
the
ASsea.
STA PA
A PASTA Salt the waterTtoA the
TA PAST
A
S
P
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
P
Do not
add
idiots
do
AST
TAthis.
ASany f*cking oil in the pot. OnlyPAf*cking
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
S
A
T
People believe that by addingPoil,
is a myth. ASTA PA
AStheTAnoodles will separate. This
A PAS
A PAST
T
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
Instead,
the
any
ofTyour
A delicious sauce.
ASnoodles will be too slippery toPAcapture
PAST
AP
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
S
A
T
A
TA PAS
ASTA P
TA PAST For Al Dante:STA PASTA PASTA
S
P
A
P
A
T
A
S
T
A
S
P
A
P
A
PAS
ST
PA
TA
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
About 7-9 minutes for a thinnerPPasta
ASTA
TA PA
ASTA P
TA PAS
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
About 11-13
minutes
for
a
thicker
Pasta
T
P
A
S
A
PAS
ST
Pminutes
TA
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
About
3-4
for
a
Ramen
Noodle
PASTA
ASTA P
STA PA
P
A
STA PAS
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
PA
PTHE
TA
AS
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
COOKING
CHICKEN
T
S
P
A
S
TA marks appear before flippingSTtoAthePAother
PAST pan and cook by searingPone
ASsear
STAsidePAand
Puntil
STA PA
TAa high-heat
A
S
T
A
S
P
A
Slap the Chicken
Breast
onto
side
A
A
T
P
A
S
T
A
P again. Then keep flipping to PgetASa Tbeautiful
TA
ASeven cook throughout the chicken.
A PA
S
P
A
T
A
T
S
P
A
S
A
A
P
A
P
T
A
S
A
T
slightly
searing
A
T
S
P
A
S
A
ST by cutting through a fewApieces
PASTA
STA PA
ASTA P
TisAfullyPAcooked
P
A
S
T
A
A
S
P
T
Check if the Chicken
Breast
with the spatula and making sure
the
insides
are fully white.
S
P
A
A
T
P
A
S
T
A
A
S
P
A
A PA
ST
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
PASTA
ASTA P
TA PAS
ASTA PA CRAFTING THE
P
A
S
T
A
A
S
P
T
PASTA
A
S
P
A
A
T
P
A
S
T
A
A
S
P drained pot you used to cook Pyour
SinTthis order:
PAor a fresh pan on medium-highPAheat
TA P
A
TAthe
S
P
A
S
A
T
A
P
A
S
P
T
A
A
Either
take
noodles,
and
add
S
A
T
T
S
A
S
A
T
A
P
A
PAS(preferably < 40cal per 125ml)
PAST
ASTA
ASTA P
P
A
STASauce
T
A
A
S
1 cup of your favorite
Marinara
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
PA
TA P
AS
TA Chicken Breast
S
P
A
S
A
T
A
P
A
S
P
T
A
The
cooked
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
A PofA"Nu Pasta"
PASTA
STBox
PASTA P The cooked Pasta
TA PAST
A
A
S
orTOptional:
P
T
A
S
P
A
A
P
A
S
T
A
A
S
P
T
A
P
AS
STA P
P
A
STA
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
PASTA
STA PA
PASTA
TA PAS
A
PLATING
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P off the pan to plate and sprinkle:PASTA PA
TA is warmed to your standard,
STA
A
Srecipe
A
T
A
P
S
Once
the
take
the
pasta
P
A
A
P
A
T
T
S
A
S
A
T
A
P
A
S
P
T
PA on top.
PASTA
PASTA
TA PAS
25g of Low-Fat Cheese
&P
Optional:
ASTA Basil
A
S
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
STA
PA
ST
A
TA
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
AS
PAST
Plate, Garnish, Take a T
Sexy
Photo,
forPMAXIMUM
GAINS.
PASTA
TA PAESTHETIC
ASTAandPTag Me @DamianTheFatass
A
S
P
T
A
S
A
A
P
A
S
T
A
A
S
P
T
A
S
P
A
PA
ST
ASTA
TA
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
TA PA
ASTA P
A PAST 170
S
P
A PASTA
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
P
ASTA
TA
AST
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
STA PA
PASTA
A PAST
TA PAS
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
AST
TA
AS
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
PAS
STA
PAST
TA PA
MARINARA
PAST
ASTA
TA PAS
ASTA P
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
A
AP
ST
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
PASTA
ASTA P
TA PAS
ASTA PA
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
ST
PA
TA P
A
TA P
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
PAST
ASTA
P
A
STA PAS
PASTA P
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
PASTA
STAB PUAL K I N G V E R.ASTA PASTA PAS
PASTA
A
A
P
A
T
T
S
A
S
A
T
A
P
S
P
A
A
P
A
T
T
S
PAS
PASTA
ASTA P
STA PA
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
STA
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
PASTA
STA PA
PASTA
TA PAS
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
STA
P
A
STA
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
PASTA
PASTA
TA PAS
ASTA PA
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
PA
ST
ASTA
TA 1min | Cook Time S15min
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
Prep
Time
P
A
S
A
T
A
P
A
S
P
T
A
A
PAST
TA PA
ASTA P
A
S
P
A PASTA
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
PA
ST
AST
TA
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
INGREDIENTS
MACROS
P
T
A
A
S
TA PA
ASTA P
A PAST
S
P
A PASTA REQUIRED:
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
P 1570
AST
TA
AST
Cal:
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
STA PA
PASTA
TA PAS
A
TA PAST
S
P
A
A
Dry PastaTA
- 200g
T
P
A
S
T
A
A
S
Protein:
136g
P
T
A
S
P
A
TA
AS
PAS
AP
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
-TA2 P
cups
ASTA
TA PAS
Carbs:
171g
ASTA P
TA PAST MarinaraSTSauce
S
P
A
P
A
S
T
A
A
S
P
T
A
S
P
A
A
P
A
PAS
ST
PA Breast - 12oz
TAFat: 38g
A
A
S
P
A
T
A
T
S
P
A
S
A
Chicken
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
PASTA
TA PAS
ASTA P
TA PAS
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
Cheese
PAS
ST
PA- 60g
TA
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
PASTA
ASTA P
STA PA
P
A
STA PAS
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
PA
S
PA
TA
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
PAST
ASTA
STA PA
P
A
STA PAS OPTIONAL:
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
PA
TA
AS
A PA
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
Basil
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
STA P
PASTA
A
TA PAST
ASTA PA
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
P
AS
A PA
ST
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
PASTA
ASTA P
TA PAS
ASTA PA
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
ST
PA
TA P
A
TA P
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
PASTA
ASTA P
ASTA P
P
A
STA PAS
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
S
PA
TA P
A
TA
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
PASTA
STA PAS
PASTA P
TA PAST
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
AP
PASTA
STINSTRUCTIONS
PASTA
TA PAS
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
PAS
PREP
PAST
ASTA
STA PA
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
STA
P
A
S
A
T
A
P
A
S
Slice/Dice/Chop
12oz of Chicken Breast andA
season
with Garlic Powder, Salt, and Pepper. (or
your
favorite seasoning.)
P
T
A
A
S
P
A
T
A
T
S
P
S
A
T
A
P
A
S
P
T
PASTA
STA PA
PASTA
TA PAS
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
STA
PA
STA
A
TA P
A
P
A
NOODLES
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A Pwater to about halfway before
Heat up one pot to high
heat
covering
PASTA
TAwithPAa Slid until the water boils.STA PASTA PASTA
AandSTpour
S
P
A
P
A
T
A
S
T
A
S
P
A
P
A
T water is boiling when you stick
PA Now that is boiling.)
Sthe
ASTA
TAin the pot and you end up in the
(You
know
your
hand
emergency
room.
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
TA PA
ASTA P
A PAST
S
P
A PASTA
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
P
STof uncooked Pasta of your Achoice
ASTA
Toss
inP200g
(IP
recommend
recipe.)
TA Penne or Spaghetti for this
A
P
A
S
T
A
A
S
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
S
TA P
tasteAofP
the
ASsea.
STA PA
A PASTA Salt the waterTtoA the
TA PAST
A
S
P
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
P
Do not
add
idiots
do
AST
TAthis.
ASany f*cking oil in the pot. OnlyPAf*cking
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
S
A
T
People believe that by addingPoil,
is a myth. ASTA PA
AStheTAnoodles will separate. This
A PAS
A PAST
T
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
Instead,
the
any
ofTyour
A delicious sauce.
ASnoodles will be too slippery toPAcapture
PAST
AP
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
S
A
T
A
TA PAS
ASTA P
TA PAST For Al Dante:STA PASTA PASTA
S
P
A
P
A
T
A
S
T
A
S
P
A
P
A
PAS
ST
PA
TA
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
About 7-9 minutes for a thinnerPPasta
ASTA
TA PA
ASTA P
TA PAS
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
About 11-13
minutes
for
a
thicker
Pasta
T
P
A
S
A
PAS
ST
Pminutes
TA
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
About
3-4
for
a
Ramen
Noodle
PASTA
ASTA P
STA PA
P
A
STA PAS
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
PA
PTHE
TA
AS
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
COOKING
CHICKEN
T
S
P
A
S
TA marks appear before flippingSTtoAthePAother
PAST pan and cook by searingPone
ASsear
STAsidePAand
Puntil
STA PA
TAa high-heat
A
S
T
A
S
P
A
Slap the Chicken
Breast
onto
side
A
A
T
P
A
S
T
A
P again. Then keep flipping to PgetASa Tbeautiful
TA
ASeven cook throughout the chicken.
A PA
S
P
A
T
A
T
S
P
A
S
A
A
P
A
P
T
A
S
A
T
slightly
searing
A
T
S
P
A
S
A
ST by cutting through a fewApieces
PASTA
STA PA
ASTA P
TisAfullyPAcooked
P
A
S
T
A
A
S
P
T
Check if the Chicken
Breast
with the spatula and making sure
the
insides
are fully white.
S
P
A
A
T
P
A
S
T
A
A
S
P
A
A PA
ST
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
PASTA
ASTA P
TA PAS
ASTA PA CRAFTING THE
P
A
S
T
A
A
S
P
T
PASTA
A
S
P
A
A
T
P
A
S
T
A
A
S
P drained pot you used to cook Pyour
SinTthis order:
PAor a fresh pan on medium-highPAheat
TA P
A
TAthe
S
P
A
S
A
T
A
P
A
S
P
T
A
A
Either
take
noodles,
and
add
S
A
T
T
S
A
S
A
T
A
P
A
PAS (preferably < 40cal per 125ml)
PAST
ASTA
ASTA P
P
A
STA Sauce
T
A
A
S
2 cups of your favorite
Marinara
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
PA
TA P
AS
TA Chicken Breast
S
P
A
S
A
T
A
P
A
S
P
T
A
The
cooked
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
PASTA
STA PA
PASTA P The cooked Pasta
TA PAST
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
P
AS
STA P
P
A
STA
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
PASTA
STA PA
PASTA
TA PAS
A
PLATING
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P off the pan to plate and sprinkle:PASTA PA
TA is warmed to your standard,
STA
A
Srecipe
A
T
A
P
S
Once
the
take
the
pasta
P
A
A
P
A
T
T
S
A
S
A
T
A
P
A
S
P
T
TA PA Basil on top.
PASTA
PASTA
TA PAS
60g of your favorite Cheese
A&SOptional:
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
STA
PA
ST
A
TA
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
AS
PAST
Plate, Garnish, Take a T
Sexy
Photo,
forPMAXIMUM
GAINS.
PASTA
TA PAESTHETIC
ASTAandPTag Me @DamianTheFatass
A
S
P
T
A
S
A
A
P
A
S
T
A
A
S
P
T
A
S
P
A
PA
ST
ASTA
TA
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
TA PA
ASTA P
A PAST 171
S
P
A PASTA
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
P
ASTA
TA
AST
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
STA PA
PASTA
A PAST
TA PAS
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
AST
TA
AS
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
PAS
STA
PAST
TA PA
MARINARA
CLICK HERE TO WATCH
PAST
ASTA
TA PAS
ASTA P
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
A
AP
ST
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
PASTA
ASTA P
TA PAS
ASTA PA
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
ST
PA
TA P
A
TA P
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
PAST
ASTA
P
A
STA PAS
PASTA P
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
PASTA
STAC PUAT T I N G V E R.ASTA PASTA PAS
PASTA
A
A
P
A
T
T
S
A
S
A
T
A
P
S
P
A
A
P
A
T
T
S
PAS
PASTA
ASTA P
STA PA
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
STA
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
PASTA
STA PA
PASTA
TA PAS
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
STA
P
A
STA
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
PASTA
PASTA
TA PAS
ASTA PA
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
PA
ST
ASTA
TA 2min | Cook Time S10min
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
Prep
Time
P
A
S
A
T
A
P
A
S
P
T
A
A
PAST
TA PA
ASTA P
A
S
P
A PASTA
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
PA
ST
AST
TA
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
INGREDIENTS
MACROS
P
T
A
A
S
TA PA
ASTA P
A PAST
S
P
A PASTA REQUIRED:
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
OPTIONAL:
A
P 585
AST
TA
AST
Cal:
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
STA PA
PASTA
TA PAS
A
TA PAST
S
P
A
Zero Calorie
Sweetener
A
Ramen Noodle
-T75g
P
A
S
T
A
A
S
Protein:
65g
P
T
A
S
P
A
A
T
TA
AS
PAS
AP
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
Green Onion PASTA P
-T8oz
PASTA
TA PAS
Carbs:
63g
TA PAST ChickenSBreast
S
A
A
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
PAS
ST
PA - 15g
TAFat: 8g
A
A
S
P
A
T
A
T
S
Seaweed
P
A
S
A
Miso
Paste
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
PASTA
TA PAS
ASTA P
TA PAS
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
Chili
Paste
P
A
S
Egg
Yolks
PAS
ST
PA - 1 whole
TA
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
STA PA
STA PAS Garlic - A2Scloves
A
TA PASTA
SirachaA PASTA PASTA
P
S
A
A
P
T
S
A
A
T
P
T
PA
S
P
TA
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
- T1Atbsp
PAST
STA PA
PASTA
STA PAS Light SoyASSauce
A
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
T
P
TA
AS
A PA
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
STA P
PASTA
A
TA PAST
ASTA PA
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
P
AS
A PA
ST
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
PASTA
ASTA P
TA PAS
ASTA PA
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
ST
PA
TA P
A
TA P
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
PASTA
ASTA P
ASTA P
P
A
STA PAS
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
S
PA
TA P
A
TA
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
PASTA
STA PAS
PASTA P
TA PAST
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
AP
PASTA
STINSTRUCTIONS
PASTA
TA PAS
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
PAS
PAST
ASTA
STA PA
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
STA
P
A
S
PREP
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
Separate 1 Egg Yolk away fromAthe
away.
A PAand toss those damn egg whites
PASTA
STwhites
PASTA
TA PAS
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
TA
STA
PA
AP
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
Mix thoroughly into a bowl until the mixture
S protein:
P is evenly consistent to create yourPmarinade
PforAthe
PASTA
PASTA
TAOptional:
ASSoyTASauce,
A
S
P
T
A
S
A
A
T
P
A
S
T
15g of Miso Paste,
1
tbsp
of
Light
2
cloves
of
Garlic
crushed
&
chopped,
your
desired
amount
of
Zero
Calorie
Sweetener
A
A
S
P
T
A
S
P
A
PA
ST
ASTA
TA
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
STA PA
PASTA P
A PASTA COOKING THETACHICKEN
TA PAST
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
P
S 8oz of Chicken Breast and season
ASTA
TAPowder, Salt, and Pepper. (or your
A
P
A
S
P
T
A
A
S
Slice/Dice/Chop
with
Garlic
favorite
seasoning.)
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
STA PA
PASTA P
A PASTA
TA PAST
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P then flip to the other side and PASTA PAST
TAand cook by searing one side until
Heat
one
pan
ontoPthe
pan
sear marks
appear,
ASto high heat. Slap the ChickenPBreast
A
S
P
T
A
S
A
A
T
P
A
S
T
A
A
S
P
T
A
S
A
PA
A even cook throughout theTchicken.
ASTA
slightly sear, then keep flipping to
get
aTbeautiful
P
A
S
T
A
A
S
P
A PAST
T
A
S
P
A
A
T
P
A
S
A
A
S
A with the spatula and makingPsure
Check if P
the
through
aTfew
the
PASareT fully white. Add your PASTA PAST
A Ppieces
STA PBreast is fully cooked by cutting
AChicken
Ainsides
S
T
A
S
P
A
A
T
A
S
T
A
A
S
P
T
A
S
P
A
marinade
and
stir
before
removing
the
Chicken.
A
P
ASTA
TA
P
A
S
T
A
A
S
P
T
A
TA PAST
S
P
A
A
T
P
A
S
T
A
A
S
PAS
STA PA
PASTA P
TA PAST
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
NOODLES
A
S
P
T
A
A
S
P
A
T
A
T
S
A
TA to about halfway before covering
A Pboiling. (You know the water isTboiling
ASwater
Ppour
TAyouPstick
Aa SlidTuntil
TA PAS
S
P
A
A
T
Heat up one pot to high
heat
and
with
when
P
A
S
T
A
A
S
P
A
S
P
A
A
T
P
A
S
PAS
ST that is boiling.)
PinAthe pot and you end up in the emergency
TA
A
A
S
P
A
T
A
your
hand
room.
Now
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
PASTA
ASTA P
STA PA
P
A
STA PAS
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
Auncooked Ramen (Thick or Thin.PThe
PA
S my friend.)
Toss
in
75gPof
choice
isAyours,
TA
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
A
T
A
T
S
P
A
S
Salt the water to the taste of theAsea.
AST
STA PA
PASTA
STA PA
A
T pot.POnly
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
Do not add any
f*cking
oil
in
the
f*cking
idiots
do
this.
P
A
S
T
A
P that by adding oil, the noodles willPAseparate.
TtoA capture any of your delicious STA PASTA PA
ASis a myth. Instead, the noodlesPwillASbeTtoo
S
P
A
A
T
P
A
S
T
A
A
S
P
A
T
People
believe
This
slippery
A
S
PA
TA
AST
A
S
P
T
A
S
P
A
STA PA
A
T
P
A
S
T
A
A
S
P
T
sauce.
A
S
P
A
PAST
ASTA
A PA
STA PA
P
A
T
A
T
S
P
A
A
T
A
P
A
S
P
T
For
AlSDante:
A
A
S
P
A
T
A
T
S
P
A
S
A
T
PASTA
A PAS
ASTA P
TPasta
ASTA PA About 7-9 minutes
P
A
S
forA
a thinner
T
A
A
S
P
T
A
S
P
A
T
P
A
S
T
A
A
S
P for a thicker Pasta
ST
PA
TA P
A
TAminutes
S
P
A
About
11-13
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
About 3-4 minutes for a Ramen
PAST
ASTA
TA PAS
ASTA P
P
A
SNoodle
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
PA
TA P
AS
TA
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
THE PASTA
PASTA
STA PA
PASTA P CRAFTING
TA PAST
A
A
S
P
T
A
S
P
A
A
T
P
A
S
Add into a bowl
in
this
order:
T
A
A
S
P
T
A
P Nori/Seaweed, Optional: ChiliPAPaste,
AS Green Onion, The Egg Yolk PASTA PASTA P
P
A
STARamen, The cooked Protein, Optional:
T
A
A
S
P
T
A
S
P
A
T
A
The
cooked
Sriracha,
Optional:
Optional:
S
T
A
A
S
P
T
PA sadness will occur.)
PASTA
STorAextreme
PASTA
TA PAS
A
A
S
P
T
A
S
(Don’t break the yolk
until
you
eat
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
STA
P
A
STA
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
PASTA
PASTA
TA PAS
ASTA PA
PLATING
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
PA
ST Take a Sexy Photo, and TagAMeST@DamianTheFatass
ASTA
TA for MAXIMUM AESTHETICSGAINS.
Plate,
Garnish,
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
A
P
A
P
T
A
PAST
PASTA
TA PA
ASTA P
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
PA
ST
ASTA
TA
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
TA PA
ASTA P
A PAST 173
S
P
A PASTA
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
P
ASTA
TA
AST
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
STA PA
PASTA
A PAST
TA PAS
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
AST
TA
AS
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
PAS
STA
PAST
TA PA
MAZESOBA - CHICKEN
PAST
ASTA
TA PAS
ASTA P
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
A
AP
ST
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
PASTA
ASTA P
TA PAS
ASTA PA
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
ST
PA
TA P
A
TA P
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
PAST
ASTA
P
A
STA PAS
PASTA P
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
PASTA
STAB PUAL K I N G V E R.ASTA PASTA PAS
PASTA
A
A
P
A
T
T
S
A
S
A
T
A
P
S
P
A
A
P
A
T
T
S
PAS
PASTA
ASTA P
STA PA
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
STA
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
PASTA
STA PA
PASTA
TA PAS
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
STA
P
A
STA
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
PASTA
PASTA
TA PAS
ASTA PA
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
PA
ST
ASTA
TA 2min | Cook Time S10min
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
Prep
Time
P
A
S
A
T
A
P
A
S
P
T
A
A
PAST
TA PA
ASTA P
A
S
P
A PASTA
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
PA
ST
AST
TA
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
INGREDIENTS
MACROS
P
T
A
A
S
TA PA
ASTA P
A PAST
S
P
A PASTA REQUIRED:
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
OPTIONAL:
A
P 1200
AST
TA
AST
Cal:
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
STA PA
PASTA
TA PAS
A
TA PAST
S
P
A
Zero Calorie
Sweetener
A
Ramen Noodle
-T200g
P
A
S
T
A
A
S
Protein:
106g
P
T
A
S
P
A
A
T
TA
AS
PAS
AP
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
Green Onion PASTA P
-T12oz
PASTA
TA PAS
Carbs:
167g
TA PAST ChickenSBreast
S
A
A
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
PAS
ST
PA - 40g
TAFat: 12g
A
A
S
P
A
T
A
T
S
Seaweed
P
A
S
A
Miso
Paste
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
PASTA
TA PAS
ASTA P
TA PAS
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
Chili
Paste
P
A
S
Egg
Yolks
PAS
ST
PA - 1 whole
TA
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
STA PA
STA PAS Garlic - A4Scloves
A
TA PASTA
SirachaA PASTA PASTA
P
S
A
A
P
T
S
A
A
T
P
T
PA
S
P
TA
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
- T3Atbsp
PAST
STA PA
PASTA
STA PAS Light SoyASSauce
A
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
T
P
TA
AS
A PA
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
STA P
PASTA
A
TA PAST
ASTA PA
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
P
AS
A PA
ST
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
PASTA
ASTA P
TA PAS
ASTA PA
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
ST
PA
TA P
A
TA P
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
PASTA
ASTA P
ASTA P
P
A
STA PAS
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
S
PA
TA P
A
TA
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
PASTA
STA PAS
PASTA P
TA PAST
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
AP
PASTA
STINSTRUCTIONS
PASTA
TA PAS
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
PAS
PAST
ASTA
STA PA
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
STA
P
A
S
PREP
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
Separate 1 Egg Yolk away fromAthe
away.
A PAand toss those damn egg whites
PASTA
STwhites
PASTA
TA PAS
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
TA
STA
PA
AP
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
Mix thoroughly into a bowl until the mixture
create your marinade P
forAthe
S protein:
PASTA
PASTA
A
STAOptional:
PASTA P is evenly consistent tocrushed
T
A
S
P
A
A
T
P
A
S
T
40g of Miso T
Paste,
3
tbsp
of Light Soy Sauce, 4 cloves of Garlic P
& chopped,
your desired amount
of
Zero
Calorie
Sweetener
A
A
S
P
T
A
S
A
PA
S
ASTA
TA
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
STA PA
PASTA P
A PASTA COOKING THETACHICKEN
TA PAST
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
P
S 8oz of Chicken Breast and season
ASTA
TAPowder, Salt, and Pepper. (or your
A
P
A
S
P
T
A
A
S
Slice/Dice/Chop
with
Garlic
favorite
seasoning.)
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
STA PA
PASTA P
A PASTA
TA PAST
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P then flip to the other side and PASTA PAST
TAand cook by searing one side until
Heat
one
pan
ontoPthe
pan
sear marks
appear,
ASto high heat. Slap the ChickenPBreast
A
S
P
T
A
S
A
A
T
P
A
S
T
A
A
S
P
T
A
S
A
PA
A even cook throughout theTchicken.
ASTA
slightly sear, then keep flipping to
get
aTbeautiful
P
A
S
T
A
A
S
P
A PAST
T
A
S
P
A
A
T
P
A
S
A
A
S
A with the spatula and makingPsure
Check if P
the
through
aTfew
the
PASareT fully white. Add your PASTA PAST
A Ppieces
STA PBreast is fully cooked by cutting
AChicken
Ainsides
S
T
A
S
P
A
A
T
A
S
T
A
A
S
P
T
A
S
P
A
marinade
and
stir
before
removing
the
Chicken.
A
P
ASTA
TA
P
A
S
T
A
A
S
P
T
A
TA PAST
S
P
A
A
T
P
A
S
T
A
A
S
PAS
STA PA
PASTA P
TA PAST
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
NOODLES
A
S
P
T
A
A
S
P
A
T
A
T
S
A
TA to about halfway before covering
A Pboiling. (You know the water isTboiling
ASwater
Ppour
TAyouPstick
Aa SlidTuntil
TA PAS
S
P
A
A
T
Heat up one pot to high
heat
and
with
when
P
A
S
T
A
A
S
P
A
S
P
A
A
T
P
A
S
PAS
ST that is boiling.)
PinAthe pot and you end up in the emergency
TA
A
A
S
P
A
T
A
your
hand
room.
Now
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
PASTA
ASTA P
STA PA
P
A
STA PAS
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
PA
Toss
in
200g
The choice
PAof uncooked Ramen (Thick or Thin.
TA
AisSyours, my friend.)
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
Salt the water to the taste of theAsea.
AST
STA PA
PASTA
STA PA
A
T pot.POnly
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
Do not add any
f*cking
oil
in
the
f*cking
idiots
do
this.
P
A
S
T
A
P that by adding oil, the noodles willPAseparate.
TtoA capture any of your delicious STA PASTA PA
ASis a myth. Instead, the noodlesPwillASbeTtoo
S
P
A
A
T
P
A
S
T
A
A
S
P
A
T
People
believe
This
slippery
A
S
PA
TA
AST
A
S
P
T
A
S
P
A
STA PA
A
T
P
A
S
T
A
A
S
P
T
sauce.
A
S
P
A
PAST
ASTA
A PA
STA PA
P
A
T
A
T
S
P
A
A
T
A
P
A
S
P
T
For
AlSDante:
A
A
S
P
A
T
A
T
S
P
A
S
A
T
PASTA
A PAS
ASTA P
TPasta
ASTA PA About 7-9 minutes
P
A
S
forA
a thinner
T
A
A
S
P
T
A
S
P
A
T
P
A
S
T
A
A
S
P for a thicker Pasta
ST
PA
TA P
A
TAminutes
S
P
A
About
11-13
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
About 3-4 minutes for a Ramen
PAST
ASTA
TA PAS
ASTA P
P
A
SNoodle
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
PA
TA P
AS
TA
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
THE PASTA
PASTA
STA PA
PASTA P CRAFTING
TA PAST
A
A
S
P
T
A
S
P
A
A
T
P
A
S
Add into a bowl
in
this
order:
T
A
A
S
P
T
A
P Nori/Seaweed, Optional: ChiliPAPaste,
AS Green Onion, The Egg Yolk PASTA PASTA P
P
A
STARamen, The cooked Protein, Optional:
T
A
A
S
P
T
A
S
P
A
T
A
The
cooked
Sriracha,
Optional:
Optional:
S
T
A
A
S
P
T
PA sadness will occur.)
PASTA
STorAextreme
PASTA
TA PAS
A
A
S
P
T
A
S
(Don’t break the yolk
until
you
eat
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
STA
P
A
STA
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
PASTA
PASTA
TA PAS
ASTA PA
PLATING
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
PA
ST Take a Sexy Photo, and TagAMeST@DamianTheFatass
ASTA
TA for MAXIMUM AESTHETICSGAINS.
Plate,
Garnish,
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
A
P
A
P
T
A
PAST
PASTA
TA PA
ASTA P
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
PA
ST
ASTA
TA
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
TA PA
ASTA P
A PAST 174
S
P
A PASTA
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
P
ASTA
TA
AST
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
STA PA
PASTA
A PAST
TA PAS
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
AST
TA
AS
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
PAS
STA
PAST
TA PA
MAZESOBA - CHICKEN
PAST
ASTA
TA PAS
ASTA P
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
A
AP
ST
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
PASTA
ASTA P
TA PAS
ASTA PA
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
ST
PA
TA P
A
TA P
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
PAST
ASTA
P
A
STA PAS
PASTA P
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
PASTA
STAC PUAT T I N G V E R.ASTA PASTA PAS
PASTA
A
A
P
A
T
T
S
A
S
A
T
A
P
S
P
A
A
P
A
T
T
S
PAS
PASTA
ASTA P
STA PA
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
STA
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
PASTA
STA PA
PASTA
TA PAS
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
STA
P
A
STA
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
PASTA
PASTA
TA PAS
ASTA PA
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
PA
ST
ASTA
TA 2min | Cook Time S10min
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
Prep
Time
P
A
S
A
T
A
P
A
S
P
T
A
A
PAST
TA PA
ASTA P
A
S
P
A PASTA
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
PA
ST
AST
TA
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
INGREDIENTS
MACROS
P
T
A
A
S
TA PA
ASTA P
A PAST
S
P
A PASTA REQUIRED:
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
OPTIONAL:
A
P 625
AST
TA
AST
Cal:
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
STA PA
PASTA
TA PAS
A
TA PAST
S
P
A
Zero Calorie
Sweetener
A
Ramen Noodle
-T75g
P
A
S
T
A
A
S
Protein:
60g
P
T
A
S
P
A
A
T
TA
AS
PAS
AP
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
Ground
Beef
STA P
PAST-A5oz Green Onion
TA PAS
Carbs:
63g
A
TA PAST 95% Lean
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
PAS
ST
PAS - 15g
TAFat: 15g
A
A
S
P
A
T
A
T
S
Seaweed
P
A
S
A
Miso
Paste
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
PASTA
TA PAS
ASTA P
TA PAS
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
Chili
Paste
P
A
S
Egg
Yolks
PAS
ST
PA - 1 whole
TA
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
STA PA
STA PAS Garlic - A2Scloves
A
TA PASTA
SirachaA PASTA PASTA
P
S
A
A
P
T
S
A
A
T
P
T
PA
S
P
TA
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
- T1Atbsp
PAST
STA PA
PASTA
STA PAS Light SoyASSauce
A
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
T
P
TA
AS
A PA
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
STA P
PASTA
A
TA PAST
ASTA PA
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
P
AS
A PA
ST
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
PASTA
ASTA P
TA PAS
ASTA PA
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
ST
PA
TA P
A
TA P
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
PASTA
ASTA P
ASTA P
P
A
STA PAS
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
S
PA
TA P
A
TA
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
PASTA
STA PAS
PASTA P
TA PAST
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
AP
PASTA
STINSTRUCTIONS
PASTA
TA PAS
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
PAS
PAST
ASTA
STA PA
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
STA
P
A
S
PREP
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
Separate 1 Egg Yolk away fromAthe
away.
A PAand toss those damn egg whites
PASTA
STwhites
PASTA
TA PAS
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
TA
STA
PA
AP
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
Mix thoroughly into a bowl until the mixture
S protein:
P is evenly consistent to create yourPmarinade
PforAthe
PASTA
PASTA
TAOptional:
ASSoyTASauce,
A
S
P
T
A
S
A
A
T
P
A
S
T
15g of Miso Paste,
1
tbsp
of
Light
2
cloves
of
Garlic
crushed
&
chopped,
your
desired
amount
of
Zero
Calorie
Sweetener
A
A
S
P
T
A
S
P
A
PA
ST
ASTA
TA
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
STA PA
A PASTA COOKING THETABEEFPASTA PASTA P
TA PAST
A
S
P
A
P
A
T
A
S
T
A
S
P
A
P
Sof 95% Lean Ground Beef with Salt
ASTA
TA
A
P
A
S
P
T
A
A
S
Season
5oz
&TPepper.
P
A
T
A
T
S
P
A
S
A
A
P
A
S
P
T
A
A
S
STA PA
PASTA P
A PASTA
TA PAST
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
Pbits until the beef is cooked.
AST
TAcontinuously cutting and stirringSthe
Heat
one
pan
and
keep
BeefA
into
mini
ASto high heat. Slap the Beef ontoPAtheSpan
P
A
S
P
T
A
A
S
P
A
T
T
S
P
A
S
A
T
A
P
A
P
T
A
A
T
Check if the Beef is fully cookedP
by
your marinade
STA sure all bits are browned. Add
Amaking
STAandPAstir before removing Beef.ASTA PASTA PAS
A PAST
A
P
A
T
A
S
T
A
S
P
A
P
A
T
TA
AS
PAST
AP
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
NOODLES
A
S
TA to about halfway before covering
A Pboiling. (You know the water isTAboiling
ASwater
SlidTuntil
Ppour
TAyouPAstick
A
TA PAST Heat up one pot
S
P
A
A
T
P
A
S
T
A
S
to
high
heat
and
with
a
when
P
A
S
P
A
A
T
P
A
S pot and you end up in the emergency
PAS
ST
PinAthe
TA
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
your
hand
room.
Now that is boiling.)
A
S
P
T
A
A
S
P
A
T
A
T
S
PASTA
TA PA
ASTA P
TA PAS
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T my friend.)
PAS
PofA uncooked Ramen (Thick or Thin.PATheSTchoice
TA
A
A
S
P
T
A
Toss
inA
75g
is S
yours,
T
S
P
A
S
A
A
P
A
P
T
A
S
A
T
A
T
S
PASTA
taste of
the
STA PA
PASTA P
Asea.
STA PAS Salt the waterAtoSthe
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
T
PA
Do not
add
idiotsA
doP
this.
Pany f*cking oil in the pot. Only f*cking
TA
AS
A
S
A
T
A
T
S
P
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
People believe that by adding oil,
any of your
ST will separate. This is a myth.AInstead,
TA will be too slippery to capture
A PA
STdelicious
PtheASnoodles
STA PA
A
TAthePAnoodles
P
A
S
T
A
A
S
P
T
S
P
A
A
T
sauce.
P
A
S
T
A
P
TA
AS
A PA
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
For
Al
Dante:
S
P
A
S
A
PASTA
A PAST
STA PA
ASTA P
TPasta
P
A
S
T
A
A
S
T
About 7-9 minutes
for
aP
thinner
A
S
P
A
A
T
P
A
S
T
A
A
S
P
A
A PA
ST
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
About
11-13
minutes for a thicker Pasta
A
A
S
P
A
T
A
T
S
P
A
S
A
T
PASTA
A PAS
ASTA P
TNoodle
ASTA PA About 3-4 minutes
P
A
S
forA
a Ramen
T
A
A
S
P
T
A
S
P
A
T
P
A
S
T
A
A
S
ST
PA
TA P
A
TA P
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
CRAFTING THE PASTA
PAST
ASTA
TA PAS
ASTA P
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
Add into
a
PA
A in this order:
TA P
AS
Tbowl
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
cooked Ramen, The cooked Protein,
The A
A
PAOptional: Sriracha, Optional: Nori/Seaweed,
AST Chili Paste, Optional: GreenPAOnion,
P EggSTYolk
STorAextreme
PASTA P The
TA POptional:
Aeat
A
S
P
T
A
S
P
A
T
A
S
(Don’t breakA
thePyolk
until
you
sadness will occur.)
T
A
A
S
T
A
P
AS
STA P
P
A
ST
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
PASTA
STA PA
PASTA
TA PAS
A
A
S
P
T
A
S
PLATING
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
STA
PA
STA Take a Sexy Photo, and TagAMe
A
TA P for MAXIMUM AESTHETICSTGAINS.
A
P
A
S
P
T
A
A
Plate,
Garnish,
@DamianTheFatass
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
PASTA
PASTA
TA PA
ASTA P
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
STA
PA
ST
A
TA
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
PAST
PASTA
TA PAS
ASTA P
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
PA
ST
ASTA
TA
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
TA PA
ASTA P
A PAST 175
S
P
A PASTA
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
P
ASTA
TA
AST
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
STA PA
PASTA
A PAST
TA PAS
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
AST
TA
AS
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
PAS
STA
PAST
TA PA
MAZESOBA - BEEF
PAST
ASTA
TA PAS
ASTA P
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
A
AP
ST
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
PASTA
ASTA P
TA PAS
ASTA PA
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
ST
PA
TA P
A
TA P
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
PAST
ASTA
P
A
STA PAS
PASTA P
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
PASTA
STAB PUAL K I N G V E R.ASTA PASTA PAS
PASTA
A
A
P
A
T
T
S
A
S
A
T
A
P
S
P
A
A
P
A
T
T
S
PAS
PASTA
ASTA P
STA PA
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
STA
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
PASTA
STA PA
PASTA
TA PAS
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
STA
P
A
STA
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
PASTA
PASTA
TA PAS
ASTA PA
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
PA
ST
ASTA
TA 2min | Cook Time S10min
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
Prep
Time
P
A
S
A
T
A
P
A
S
P
T
A
A
PAST
TA PA
ASTA P
A
S
P
A PASTA
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
PA
ST
AST
TA
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
INGREDIENTS
MACROS
P
T
A
A
S
TA PA
ASTA P
A PAST
S
P
A PASTA REQUIRED:
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
OPTIONAL:
A
P 1446
AST
TA
AST
Cal:
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
STA PA
PASTA
TA PAS
A
TA PAST
S
P
A
Zero Calorie
Sweetener
A
Ramen Noodle
-T200g
P
A
S
T
A
A
S
Protein:
100g
P
T
A
S
P
A
A
T
TA
AS
PAS
AP
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
Ground
Beef
STA P
PAST-A12oz Green Onion
TA PAS
Carbs:
167g
A
TA PAST 90% Lean
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
PAS
ST
PAS - 40g
TAFat: 42g
A
A
S
P
A
T
A
T
S
Seaweed
P
A
S
A
Miso
Paste
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
PASTA
TA PAS
ASTA P
TA PAS
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
Chili
Paste
P
A
S
Egg
Yolks
PAS
ST
PA - 1 whole
TA
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
STA PA
STA PAS Garlic - A4Scloves
A
TA PASTA
SirachaA PASTA PASTA
P
S
A
A
P
T
S
A
A
T
P
T
PA
S
P
TA
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
- T3Atbsp
PAST
STA PA
PASTA
STA PAS Light SoyASSauce
A
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
T
P
TA
AS
A PA
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
STA P
PASTA
A
TA PAST
ASTA PA
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
P
AS
A PA
ST
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
PASTA
ASTA P
TA PAS
ASTA PA
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
ST
PA
TA P
A
TA P
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
PASTA
ASTA P
ASTA P
P
A
STA PAS
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
S
PA
TA P
A
TA
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
PASTA
STA PAS
PASTA P
TA PAST
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
AP
PASTA
STINSTRUCTIONS
PASTA
TA PAS
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
PAS
PAST
ASTA
STA PA
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
STA
P
A
S
PREP
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
Separate 1 Egg Yolk away fromAthe
away.
A PAand toss those damn egg whites
PASTA
STwhites
PASTA
TA PAS
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
TA
STA
PA
AP
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
Mix thoroughly into a bowl until the mixture
create your marinade P
forAthe
S protein:
PASTA
PASTA
A
STAOptional:
PASTA P is evenly consistent tocrushed
T
A
S
P
A
A
T
P
A
S
T
40g of Miso T
Paste,
3
tbsp
of Light Soy Sauce, 4 cloves of Garlic P
& chopped,
your desired amount
of
Zero
Calorie
Sweetener
A
A
S
P
T
A
S
A
PA
S
ASTA
TA
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
STA PA
A PASTA COOKING THETABEEFPASTA PASTA P
TA PAST
A
S
P
A
P
A
T
A
S
T
A
S
P
A
P
Sof 90% Lean Ground Beef with ASaltST& APepper.
ASTA
TA
A
P
A
S
P
T
A
A
S
Season
12oz
P
A
T
A
T
S
P
S
A
A
P
A
P
T
A
S
STA PA
PASTA P
A PASTA
TA PAST
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
Pbits until the beef is cooked.
AST
TAcontinuously cutting and stirringSthe
Heat
one
pan
and
keep
BeefA
into
mini
ASto high heat. Slap the Beef ontoPAtheSpan
P
A
S
P
T
A
A
S
P
A
T
T
S
P
A
S
A
T
A
P
A
P
T
A
A
T
Check if the Beef is fully cookedP
by
your marinade
STA sure all bits are browned. Add
Amaking
STAandPAstir before removing Beef.ASTA PASTA PAS
A PAST
A
P
A
T
A
S
T
A
S
P
A
P
A
T
TA
AS
PAST
AP
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
NOODLES
A
S
TA to about halfway before covering
A Pboiling. (You know the water isTAboiling
ASwater
SlidTuntil
Ppour
TAyouPAstick
A
TA PAST Heat up one pot
S
P
A
A
T
P
A
S
T
A
S
to
high
heat
and
with
a
when
P
A
S
P
A
A
T
P
A
S pot and you end up in the emergency
PAS
ST
PinAthe
TA
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
your
hand
room.
Now that is boiling.)
A
S
P
T
A
A
S
P
A
T
A
T
S
PASTA
TA PA
ASTA P
TA PAS
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T my friend.)
PAS
PAof uncooked Ramen (Thick or Thin.
TA
A
A
S
P
T
A
Toss
inA
200g
The
choice
isSyours,
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
PASTA
taste of
the
STA PA
PASTA P
Asea.
STA PAS Salt the waterAtoSthe
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
T
PA
Do not
add
idiotsA
doP
this.
Pany f*cking oil in the pot. Only f*cking
TA
AS
A
S
A
T
A
T
S
P
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
People believe that by adding oil,
any of your
ST will separate. This is a myth.AInstead,
TA will be too slippery to capture
A PA
STdelicious
PtheASnoodles
STA PA
A
TAthePAnoodles
P
A
S
T
A
A
S
P
T
S
P
A
A
T
sauce.
P
A
S
T
A
P
TA
AS
A PA
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
For
Al
Dante:
S
P
A
S
A
PASTA
A PAST
STA PA
ASTA P
TPasta
P
A
S
T
A
A
S
T
About 7-9 minutes
for
aP
thinner
A
S
P
A
A
T
P
A
S
T
A
A
S
P
A
A PA
ST
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
About
11-13
minutes for a thicker Pasta
A
A
S
P
A
T
A
T
S
P
A
S
A
T
PASTA
A PAS
ASTA P
TNoodle
ASTA PA About 3-4 minutes
P
A
S
forA
a Ramen
T
A
A
S
P
T
A
S
P
A
T
P
A
S
T
A
A
S
ST
PA
TA P
A
TA P
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
CRAFTING THE PASTA
PAST
ASTA
TA PAS
ASTA P
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
Add into
a
PA
A in this order:
TA P
AS
Tbowl
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
cooked Ramen, The cooked Protein,
The A
A
PAOptional: Sriracha, Optional: Nori/Seaweed,
AST Chili Paste, Optional: GreenPAOnion,
P EggSTYolk
STorAextreme
PASTA P The
TA POptional:
Aeat
A
S
P
T
A
S
P
A
T
A
S
(Don’t breakA
thePyolk
until
you
sadness will occur.)
T
A
A
S
T
A
P
AS
STA P
P
A
ST
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
PASTA
STA PA
PASTA
TA PAS
A
A
S
P
T
A
S
PLATING
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
STA
PA
STA Take a Sexy Photo, and TagAMe
A
TA P for MAXIMUM AESTHETICSTGAINS.
A
P
A
S
P
T
A
A
Plate,
Garnish,
@DamianTheFatass
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
PASTA
PASTA
TA PA
ASTA P
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
STA
PA
ST
A
TA
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
PAST
PASTA
TA PAS
ASTA P
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
PA
ST
ASTA
TA
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
TA PA
ASTA P
A PAST 176
S
P
A PASTA
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
P
ASTA
TA
AST
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
STA PA
PASTA
A PAST
TA PAS
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
AST
TA
AS
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
PAS
STA
PAST
TA PA
MAZESOBA - BEEF
PAST
ASTA
TA PAS
ASTA P
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
A
AP
ST
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
PASTA
ASTA P
TA PAS
ASTA PA
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
ST
PA
TA P
A
TA P
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
PAST
ASTA
P
A
STA PAS
PASTA P
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
PASTA
STAC PUAT T I N G V E R.ASTA PASTA PAS
PASTA
A
A
P
A
T
T
S
A
S
A
T
A
P
S
P
A
A
P
A
T
T
S
PAS
PASTA
ASTA P
STA PA
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
STA
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
PASTA
STA PA
PASTA
TA PAS
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
STA
P
A
STA
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
PASTA
PASTA
TA PAS
ASTA PA
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
PA
ST
ASTA
TA 2min | Cook Time S10min
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
Prep
Time
P
A
S
A
T
A
P
A
S
P
T
A
A
PAST
TA PA
ASTA P
A
S
P
A PASTA
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
PA
ST
AST
TA
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
INGREDIENTS
MACROS
P
T
A
A
S
TA PA
ASTA P
A PAST
S
P
A PASTA REQUIRED:
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
OPTIONAL:
A
P 590
AST
TA
AST
Cal:
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
STA PA
PASTA
TA PAS
A
TA PAST
S
P
A
Zero Calorie
Sweetener
A
Ramen Noodle
-T75g
P
A
S
T
A
A
S
Protein:
60g
P
T
A
S
P
A
A
T
TA
AS
PAS
AP
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
Green Onion PASTA P
Pork -TA5oz
PASTA
TA PAS
Carbs:
63g
TA PAST Extra Lean
S
A
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
PAS
ST
PAS - 15g
TAFat: 11g
A
A
S
P
A
T
A
T
S
Seaweed
P
A
S
A
Miso
Paste
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
PASTA
TA PAS
ASTA P
TA PAS
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
Chili
Paste
P
A
S
Egg
Yolks
PAS
ST
PA - 1 whole
TA
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
STA PA
STA PAS Garlic - A2Scloves
A
TA PASTA
SirachaA PASTA PASTA
P
S
A
A
P
T
S
A
A
T
P
T
PA
S
P
TA
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
- T1Atbsp
PAST
STA PA
PASTA
STA PAS Light SoyASSauce
A
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
T
P
TA
AS
A PA
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
STA P
PASTA
A
TA PAST
ASTA PA
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
P
AS
A PA
ST
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
PASTA
ASTA P
TA PAS
ASTA PA
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
ST
PA
TA P
A
TA P
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
PASTA
ASTA P
ASTA P
P
A
STA PAS
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
S
PA
TA P
A
TA
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
PASTA
STA PAS
PASTA P
TA PAST
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
AP
PASTA
STINSTRUCTIONS
PASTA
TA PAS
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
PAS
PAST
ASTA
STA PA
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
STA
P
A
S
A
T
PREP
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
PAand toss those damn egg whitesPAaway.
Separate 1 Egg Yolk away from
PASTA
StheTAwhites
PASTA
TA PAS
A
A
S
P
T
S
A
A
T
P
A
S
T
A
A
S
P
T
A
S
STA
PA
STA
A
TA P
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
Mix thoroughly into a bowl untilAthe
your marinade
PAforSthe protein:
A P is evenly consistent to create
Tmixture
PASTA
SSoy
PASTA
TA Optional:
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
15g of Miso
Paste,
1
tbsp
of
Light
Sauce,
2
cloves
of
Garlic
crushed
&
chopped,
your
desired
amount
of
Zero
Calorie
Sweetener
S
P
A
PA
ST
ASTA
TA
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
STA PA
PASTA P
A PASTA COOKING THETAPORK
TA PAST
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
P
Sof Extra Lean Ground Beef withASalt
ASTA
TA
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
Season
5oz
&
Pepper.
A
P
A
S
P
T
A
S
STA PA
PASTA P
A PASTA
TA PAST
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
AST
TA
ApanS to high heat. Slap the Pork onto
A
S
P
T
A
S
P
A
A
T
Heat
one
the
pan
and
keep continuously cutting and stirring
thePPork
into
mini bits until the beef is cooked.A PASTA P
A
S
T
A
A
S
P
T
A
S
P
A
T
A stir before removing Pork. PASTA PAS
TA sure all bits are browned. Add
ASmaking
STA Pand
Pby
A PAST
A
Check if the Pork is fully
cooked
your
marinade
P
A
T
A
S
T
A
S
P
A
STA
P
A
A
T
P
A
S
T
A
PAST
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
TA PAS
ASTA P
TA PAST NOODLES STA PASTA PASTA
S
P
A
P
A
T
A
S
T
A
S
P
A
P
A
HeatTup
one
halfway
(You
know
STbefore covering with a lid untilAboiling.
PApot to high heat and pour waterPtoAabout
TA the water is boiling when youSTA PASTA PAS
A
S
P
A
A
P
A
S
T
A
A
S
P
T
S
A
T
stick your hand in the pot and you
that is boiling.)
PAendSTupAin the emergency room. Now
TA PA
ASTA P
TA PAS
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
PAS
ST
PAof uncooked Ramen (Thick or Thin.
TA
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
Toss
in
75g
The
choice
is
yours,
my
friend.)
STA PA
PASTA P
STA PAS Salt the waterAtoSTtheA taste
A
TA PASTA
P
A
S
T
A
A
S
P
T
A
S
of the sea.
P
A
P
A
T
PA
S
Pany f*cking oil in the pot. Only f*cking
TA
Athis.
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
Do
not
add
idiots
do
P
A
T
A
T
S
P
A
S
A will be too slippery to capture
ST will separate. This is a myth.
A PA
STnoodles
PAnoodles
STyour
PAthe
A the
STA PA
A
Toil,
P
A
S
T
A
A
S
People believe that
by P
adding
Instead,
any
of
T
A
S
P
A
A
T
P
A
S
T
A
P
TA
AS
A PA
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
delicious
sauce.
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
PASTA
STA PA
ASTA P
TA PAST
P
A
For Al Dante:
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P for a thinner Pasta
A
A PA
ST
P
A
T
A
T
S
P
A
About
7-9
minutes
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
PAS
PASTA
for a
thicker
ASTA P
TAPasta
ASTA PA About 11-13 minutes
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P for a Ramen Noodle
ST
About
3-4
PA
TA P
A
TAminutes
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
PAST
ASTA
ASTA P
P
A
STA PAS
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
CRAFTING
THE
PASTA
P
T
PA
A
TA P
AS
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
into a bowl in this order:
A
ST
A PAOptional: Sriracha, Optional:
PATheSTEgg
PASTA P Add
TA PAOptional:
ASTProtein,
A
S
P
T
A
S
P
A
A
T
P
A
S
The cookedA
Ramen,
The
cooked
Nori/Seaweed,
Chili
Paste,
Optional:
Green
Onion,
Yolk
T
A
A
S
P
T
A
P
AS
STA P
P
A
ST the yolk until you eat or extreme
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
(Don’t
break
sadness
will
occur.)
A
T
A
P
A
S
P
T
PASTA
STA PA
PASTA
TA PAS
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
STA
P
A
STA
A
T
A
P
A
S
P
T
A
A
S
P
A
T
PLATING
A
T
S
P
A
S
A
T
A
P
A
S
P
T
PAS GAINS.
A PTagA Me @DamianTheFatass forTAMAXIMUM
PASTA
PASTA
TAAESTHETIC
ASTand
A
S
P
T
Plate, Garnish, Take S
a Sexy
Photo,
A
S
P
A
A
T
P
A
A
S
P
T
A
S
P
A
STA
PA
ST
A
TA
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
PAST
PASTA
TA PAS
ASTA P
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
PA
ST
ASTA
TA
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
TA PA
ASTA P
A PAST 177
S
P
A PASTA
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
P
ASTA
TA
AST
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
STA PA
PASTA
A PAST
TA PAS
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
AST
TA
AS
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
PAS
STA
PAST
TA PA
MAZESOBA - PORK
PAST
ASTA
TA PAS
ASTA P
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
A
AP
ST
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
PASTA
ASTA P
TA PAS
ASTA PA
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
ST
PA
TA P
A
TA P
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
PAST
ASTA
P
A
STA PAS
PASTA P
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
PASTA
STAB PUAL K I N G V E R.ASTA PASTA PAS
PASTA
A
A
P
A
T
T
S
A
S
A
T
A
P
S
P
A
A
P
A
T
T
S
PAS
PASTA
ASTA P
STA PA
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
STA
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
PASTA
STA PA
PASTA
TA PAS
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
STA
P
A
STA
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
PASTA
PASTA
TA PAS
ASTA PA
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
PA
ST
ASTA
TA 2min | Cook Time S10min
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
Prep
Time
P
A
S
A
T
A
P
A
S
P
T
A
A
PAST
TA PA
ASTA P
A
S
P
A PASTA
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
PA
ST
AST
TA
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
INGREDIENTS
MACROS
P
T
A
A
S
TA PA
ASTA P
A PAST
S
P
A PASTA REQUIRED:
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
OPTIONAL:
A
P 1417
AST
TA
AST
Cal:
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
STA PA
PASTA
TA PAS
A
TA PAST
S
P
A
Zero Calorie
Sweetener
A
Ramen Noodle
-T200g
P
A
S
T
A
A
S
Protein:
140g
P
T
A
S
P
A
A
T
TA
AS
PAS
AP
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
Green Onion PASTA P
Pork -TA12oz
PASTA
TA PAS
Carbs:
167g
TA PAST Extra Lean
S
A
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
PAS
ST
PAS - 40g
TAFat: 21g
A
A
S
P
A
T
A
T
S
Seaweed
P
A
S
A
Miso
Paste
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
PASTA
TA PAS
ASTA P
TA PAS
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
Chili
Paste
P
A
S
Egg
Yolks
PAS
ST
PA - 1 whole
TA
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
STA PA
STA PAS Garlic - A4Scloves
A
TA PASTA
SirachaA PASTA PASTA
P
S
A
A
P
T
S
A
A
T
P
T
PA
S
P
TA
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
- T3Atbsp
PAST
STA PA
PASTA
STA PAS Light SoyASSauce
A
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
T
P
TA
AS
A PA
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
STA P
PASTA
A
TA PAST
ASTA PA
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
P
AS
A PA
ST
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
PASTA
ASTA P
TA PAS
ASTA PA
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
ST
PA
TA P
A
TA P
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
PASTA
ASTA P
ASTA P
P
A
STA PAS
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
S
PA
TA P
A
TA
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
PASTA
STA PAS
PASTA P
TA PAST
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
AP
PASTA
STINSTRUCTIONS
PASTA
TA PAS
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
PAS
PAST
ASTA
STA PA
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
STA
P
A
S
A
T
PREP
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
PAand toss those damn egg whitesPAaway.
Separate 1 Egg Yolk away from
PASTA
StheTAwhites
PASTA
TA PAS
A
A
S
P
T
S
A
A
T
P
A
S
T
A
A
S
P
T
A
S
STA
PA
STA
A
TA P
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
AforSthe protein:
Mix thoroughly into a bowl untilAthe
mixture
your marinade
A P is evenly consistent to create
PASTA
STSoy
PASTA
TA POptional:
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
40g of Miso
Paste,
3
tbsp
of
Light
Sauce,
4
cloves
of
Garlic
crushed
&
chopped,
your
desired
amount
of
Zero
Calorie
Sweetener
S
P
A
PA
ST
ASTA
TA
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
STA PA
PASTA P
A PASTA COOKING THETAPORK
TA PAST
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
P
S of Extra Lean Ground Beef withASSaltTA& Pepper.
ASTA
TA
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
S
A
Season
12oz
A
P
A
P
T
A
S
STA PA
PASTA P
A PASTA
TA PAST
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
AST
TA
ApanS to high heat. Slap the Pork onto
A
S
P
T
A
S
P
A
A
T
Heat
one
the
pan
and
keep continuously cutting and stirring
thePPork
into
mini bits until the beef is cooked.A PASTA P
A
S
T
A
A
S
P
T
A
S
P
A
T
A stir before removing Pork. PASTA PAS
TA sure all bits are browned. Add
ASmaking
STA Pand
Pby
A PAST
A
Check if the Pork is fully
cooked
your
marinade
P
A
T
A
S
T
A
S
P
A
STA
P
A
A
T
P
A
S
T
A
PAST
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
TA PAS
ASTA P
TA PAST NOODLES STA PASTA PASTA
S
P
A
P
A
T
A
S
T
A
S
P
A
P
A
HeatTup
one
halfway
(You
know
STbefore covering with a lid untilAboiling.
PApot to high heat and pour waterPtoAabout
TA the water is boiling when youSTA PASTA PAS
A
S
P
A
A
P
A
S
T
A
A
S
P
T
S
A
T
stick your hand in the pot and you
that is boiling.)
PAendSTupAin the emergency room. Now
TA PA
ASTA P
TA PAS
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
PAS
ST
PAof uncooked Ramen (Thick or Thin.
TA
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
Toss
in
200g
The
choice
is
yours,
my
friend.)
STA PA
PASTA P
STA PAS Salt the waterAtoSTtheA taste
A
TA PASTA
P
A
S
T
A
A
S
P
T
A
S
of the sea.
P
A
P
A
T
PA
S
Pany f*cking oil in the pot. Only f*cking
TA
Athis.
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
Do
not
add
idiots
do
P
A
T
A
T
S
P
A
S
A will be too slippery to capture
ST will separate. This is a myth.
A PA
STnoodles
PAnoodles
STyour
PAthe
A the
STA PA
A
Toil,
P
A
S
T
A
A
S
People believe that
by P
adding
Instead,
any
of
T
A
S
P
A
A
T
P
A
S
T
A
P
TA
AS
A PA
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
delicious
sauce.
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
PASTA
STA PA
ASTA P
TA PAST
P
A
For Al Dante:
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P for a thinner Pasta
A
A PA
ST
P
A
T
A
T
S
P
A
About
7-9
minutes
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
PAS
PASTA
for a
thicker
ASTA P
TAPasta
ASTA PA About 11-13 minutes
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P for a Ramen Noodle
ST
About
3-4
PA
TA P
A
TAminutes
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
PAST
ASTA
ASTA P
P
A
STA PAS
T
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
CRAFTING
THE
PASTA
P
T
PA
A
TA P
AS
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
into a bowl in this order:
A
ST
A PAOptional: Sriracha, Optional:
PATheSTEgg
PASTA P Add
TA PAOptional:
ASTProtein,
A
S
P
T
A
S
P
A
A
T
P
A
S
The cookedA
Ramen,
The
cooked
Nori/Seaweed,
Chili
Paste,
Optional:
Green
Onion,
Yolk
T
A
A
S
P
T
A
P
AS
STA P
P
A
ST the yolk until you eat or extreme
A
T
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
(Don’t
break
sadness
will
occur.)
A
T
A
P
A
S
P
T
PASTA
STA PA
PASTA
TA PAS
A
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
STA
P
A
STA
A
T
A
P
A
S
P
T
A
A
S
P
A
T
PLATING
A
T
S
P
A
S
A
T
A
P
A
S
P
T
PAS GAINS.
A PTagA Me @DamianTheFatass forTAMAXIMUM
PASTA
PASTA
TAAESTHETIC
ASTand
A
S
P
T
Plate, Garnish, Take S
a Sexy
Photo,
A
S
P
A
A
T
P
A
A
S
P
T
A
S
P
A
STA
PA
ST
A
TA
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
PAST
PASTA
TA PAS
ASTA P
A
S
P
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
PA
ST
ASTA
TA
A
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
TA PA
ASTA P
A PAST 178
S
P
A PASTA
T
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
P
ASTA
TA
AST
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
STA PA
PASTA
A PAST
TA PAS
A
S
P
A
A
T
P
A
S
T
A
A
S
P
T
A
S
P
A
A
T
P
AST
TA
AS
P
A
S
P
T
A
A
S
P
A
T
A
T
S
P
A
S
A
T
A
P
A
S
P
T
A
A
S
P
A
T
PAS
STA
PAST
TA PA
MAZESOBA - PORK
CLICK HERE TO WATCH
PIZZ
A PIZZ
ZA PIZ
A
Z
Z
A PIZZA
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
IZZA
ZA
ZZA
I
ZA P
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
ZA PIZZ
ZZA PIZ
A PIZZA
I
ZA PIZZA
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
IZZA
ZA
ZZ
I
ZA
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
ZA PIZZ
ZZA PIZ
A PIZZA
I
ZA PIZZA
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
IZZ
ZA
ZZUAT T I N G V E R. ZA PIZZA PIZZ
P
I
Z
I
P
A
P
Z
C
A
Z
A
I
Z
Z
Z
P
I
Z
I
P
A
P
Z
A
ZZA PIZ
I
ZA PIZZ
ZZA PIZ
I
ZA PIZZA
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
IZZ
ZA
ZZ
PIZZ
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
IZZA PI
ZA PIZZ
ZZA PIZ
I
ZA PIZZA
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
PIZZ
IZZ
ZZA
PIZ
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
IZZA P
IZZA PI
ZZA PIZ
P
I
ZZA PIZZ
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
PIZ
IZ3min | Cook Time 12min
ZZ
PIZ
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
Prep
Time
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
IZZA PI
ZZA PIZ
PIZZA P
I
ZZA PIZZ
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
PI
IZZ
PIZ
A PIZ
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
INGREDIENTS
MACROS
Z
A
I
Z
Z
I
Z
Z
P
IZZA P
PIZZA
IZZA PI
ZZA PIZ REQUIRED:
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
P 490
IZ
PIZ
A PI
Cal:
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
PIZZA
IZZA P Bread - 1 whole
PIZZA P
IZZA PIZ "Joseph's
P
A
A
Z
A
Z
Z
Bakery"
Lavash
I
Z
Z
I
Z
P
I
P
Protein:
80g
P
A
A
Z
A
Z
Z
I
Z
Z
PI
AP
PIZ
AP
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
Chicken Breast Z-A7oz
PIZZA
PIZZA
Carbs:
29g
PIZZA P
A
PIZZA PI
A
Z
Z
Z
I
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
P
PI - ½ cup
AFat:
ZA P
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
Red
Sauce
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
6g
I
PIZZA
PIZZA P
A PIZZA
PIZZA P
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
Fat-Free
PI Mozzarella - 75g IZZA PIZZA P
ZA
ZZA P
A
I
Z
I
Z
P
Z
P
I
A
P
A
Z
Z
Z
A
I
Z
I
Z
P
Z
P
I
P
A
PIZZA
PIZZA P Spinach -IZ½
A PIZZA
ZA PIZZ
A
Z
Z
I
Z
Z
cup
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
P
P
PIZZA
IZZA P
PIZZA
A PIZZA
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
PIZ
PIZZA
IZZA P
PIZZA P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
IZZA
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
OPTIONAL:
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
PIZZA
A PIZZ
ZA PIZ
A
Z
Z
A PIZZA
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
Garlic
IZZA
ZA
ZZ
I
Z-A 2 cloves
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
ZA PIZZ
ZZA PIZ
A PIZZA
I
ZA PIZZA
Z
I
Z
P
I
P
Basil
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
IZZA
IZZ
ZA
ZZA
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
ZZA PIZ
A PIZZA
I
ZA PIZZ
ZZA PIZ
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
IZZ
ZA
ZZ
PIZZ
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
IZZA PI
ZA PIZZ
ZZA PIZ
I
ZA PIZZA
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
PIZZ
IZZ
ZZA
PIZ
I
P
A
P
A
Z
INSTRUCTIONS
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
IZZA P
IZZA PI
ZA PIZZ
ZZA PIZ
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
PIZ
IZ
ZZ
PIZ
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
IZZA PI
PIZZA P
ZZA PIZZ PREP ZA PIZZA PIZZA PIZ
P
A
A
Z
Z
Z
I
Z
I
P
P
A
A
Z
Z
Z
PI
IZ
PIZ
A PIZ
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
IZZA P
PIZZA
Preheat the oven
toP450°
IZZA PI
ZZA PIZ
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
P
IZ
PIZ
A PIZ
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
AP
ZA P
PIZZA
IZZChicken
PIZGarlic
IZZA PIZ
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
Slice/Dice/Chop
7oz
of
Breast
and
season
with
Powder,
Salt,
and
Pepper.
I
Z
Z
PI
A PI
PIZ
AP
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
(or your favorite
seasoning.)
PIZZA
IZZA PI
PIZZA P
A PIZZA
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
P
PI
A
ZA P
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
PIZZA
PIZZAofP Garlic
A PIZZA
PIZZA P
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
Optional:
Dice
up
2
cloves
I
Z
P
PI
AP
ZA
ZZA P
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
PIZZA
PIZZA P
A PIZZA
ZA PIZZ
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P THE PIZZA
A
ZA
ZZA
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
FORGING
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
ZA
IZZA
PIZBakery"
PIZZA P Over 1 whole
A Padd
ZA PIZZ
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
"Joseph’s
Low
Carb
Lavash
Bread
in
this
order:
Z
P
I
P
IZZA
ZA
ZZA
I
ZA P
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
½ cup of Red Sauce
PIZZA
ZA PIZZ
ZZA PIZ
I
ZA PIZZA
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
IZZA
ZA
ZZ
I
ZA
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
The
optional
Garlic
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
PIZZ
ZAuse
ZZA PIZ
A PIZZA
I
ZA PIZZA(if you can’t find
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
75g
of
Fat-Free
Mozzarella
“Fat-Free,”
“Low-Fat,”
but
suffer
the
P
P
A
IZZA
IZZ
ZA
ZZA
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
IZZ calories… HOW TERRIBLY
A PIZ
consequencesAofPaIZfew
ZZA PIZ
A PIZZA
I
ZA Pextra
ZZHORRIFIC!)
I
P
P
A
A
Z
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
IZZ
ZofA Spinach
ZZ
PIZZ
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
½
cup
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
IZZA PI
ZA PIZZ
ZZA PIZ
I
ZA PIZZA The Chicken
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
PIZZ
IZZ
ZZA
PIZ
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
PIZ of Basil
Optional: Your Zdesired
IZZA P
IZZA PI
ZA PIZZ
ZZAamount
P
I
P
P
A
A
Z
A
Z
Z
I
Z
I
Z
P
I
P
P
A
A
Z
A
Z
PIZZ
IZ
ZZ
PIZ
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
Z
PI
ZAoven
ZA PIbaking
IZthe
ZA PIZZ
Zpizza
PIZZA P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
Pop your
Pizza
(on
a
pan…
obviously)
into
for
12min.
A
Z
A
Z
Z
PI
IZZ
PIZ
A PIZ
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
IZZA P
PIZZA
IZZA PI
ZZA PIZ
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
P
IZ
PIZ
A PIZ
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
PLATING
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
ZA P Photo, and
PIZZA
IZSexy
ZZA PIZ
PIZZA P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
Plate,
Garnish,
Take
a
A
Z
Z
I
Z
Z
PI
A PI
PIZ
AP
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
IZZA
Tag Me @DamianTheFatass
PGAINS.
IZZA PI
PIZZA P for MAXIMUMIZAESTHETIC
A PIZZA
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
P
P
PI
A
ZA P
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
PIZZA
PIZZA P
A PIZZA 181
PIZZA P
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
PI
AP
ZA
ZZA P
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
PIZZA
PIZZA P
A PIZZA
ZA PIZZ
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
ZA
ZZA P
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
PIZZ
IZZA
ZZA P
PIZZA
CHICKEN MARGHERITA
PIZZ
A PIZZ
ZA PIZ
A
Z
Z
A PIZZA
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
IZZA
ZA
ZZA
I
ZA P
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
ZA PIZZ
ZZA PIZ
A PIZZA
I
ZA PIZZA
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
IZZA
ZA
ZZ
I
ZA
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
ZA PIZZ
ZZA PIZ
A PIZZA
I
ZA PIZZA
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
IZZ
ZA
ZZUAL K I N G V E R. ZA PIZZA PIZZ
P
I
Z
I
P
A
P
Z
B
A
Z
A
I
Z
Z
Z
P
I
Z
I
P
A
P
Z
A
ZZA PIZ
I
ZA PIZZ
ZZA PIZ
I
ZA PIZZA
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
IZZ
ZA
ZZ
PIZZ
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
IZZA PI
ZA PIZZ
ZZA PIZ
I
ZA PIZZA
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
PIZZ
IZZ
ZZA
PIZ
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
IZZA P
IZZA PI
ZZA PIZ
P
I
ZZA PIZZ
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
PIZ
IZ3min | Cook Time 15min
ZZ
PIZ
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
Prep
Time
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
IZZA PI
ZZA PIZ
PIZZA P
I
ZZA PIZZ
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
PI
IZZ
PIZ
A PIZ
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
INGREDIENTS
MACROS
Z
A
I
Z
Z
I
Z
Z
P
IZZA P
PIZZA
IZZA PI
ZZA PIZ REQUIRED:
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
P 1925
IZ
PIZ
A PI
Cal:
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
PIZZA
IZZA P
PIZZA P
IZZA PIZ Pizza Dough
P
A
A
Z
A
Z
Z
15oz
I
Z
Z
I
Z
P
I
P
Protein:
135g
P
A
A
Z
A
Z
Z
I
Z
Z
PI
AP
PIZ
AP
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
Chicken Breast Z-A10oz
PIZZA
PIZZA
Carbs:
200g
PIZZA P
A
PIZZA PI
A
Z
Z
Z
I
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
P
PI - ¾ cup
AFat:
ZA P
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
Red
Sauce
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
65g
I
PIZZA
PIZZA P
A PIZZA
PIZZA P
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
Low-Fat
PIMozzarella - 175g IZZA PIZZA P
ZA
ZZA P
A
I
Z
I
Z
P
Z
P
I
A
P
A
Z
Z
Z
A
I
Z
I
Z
P
Z
P
I
P
A
PIZZA
PIZZA P Spinach -IZ1Zcup
A PIZZA
ZA PIZZ
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
I
P
P
PIZZA
IZZAOilP- 1 tbsp
PIZZA
A PIZZA
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Olive
Z
Z
I
Z
Z
P
I
PIZ
PIZZA
IZZA P
PIZZA P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
IZZA
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
PIZZA
A PIZZ
ZA PIZ
A
Z
Z
A PIZZA
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
OPTIONAL:
IZZA
ZA
ZZ
I
ZA
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
ZA PIZZ
ZZA PIZ
A PIZZA
I
ZA PIZZA
Z
I
Z
P
I
P
Garlic - 4Pcloves
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
A
IZZA
IZZ
ZA
ZZA
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
ZZA PIZ
A PIZZA Basil
I
ZA PIZZ
ZZA PIZ
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
IZZ
ZA
ZZ
PIZZ
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
IZZA PI
ZA PIZZ
ZZA PIZ
I
ZA PIZZA
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
PIZZ
IZZ
ZZA
PIZ
I
P
A
P
A
Z
INSTRUCTIONS
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
PIZ
IZZA P
IZZA PI
ZA PIZZ
P
P
A
A
Z
Z
Z
PREP ZA PIZZA PIZZA
I
Z
I
P
P
A
A
Z
Z
PIZ
IZ
Z
PIZ
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
oven toPI450°
IZZA PI
ZZA PIZ
PIZZA P
ZZA PIZZ Preheat the
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
PI
IZZ
PIZ
A PIZ
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
ZA PI until an aestheticA circular
IZZA Pis acquired.
PIZZA
IZDough
ZZA PIZ
P
P
A
A
Z
A
Z
Z
Roll out 15oz
of
Pizza
shape
I
Z
Z
I
Z
P
I
P
P
A
Z
A
Z
Z
I
Z
P
IZ
PIZ
A PIZ
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
PIZZA
IZZA P
PIZZA P
IZZA PIZ
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
PI season with Garlic IPowder,
A PI
PIZ
A P and Pepper.
Z
Slice/Dice/Chop
10oz of ChickenABreast
and
Salt,
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
Z
Z
A
I
Z
Z
Z
Z
P
I
Z
P
PIZZA
IZZA PI
PIZZA P
A PIZZA
A
Z
A
Z
Z
I
(or your favorite
seasoning.)
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
P
PI
A
ZA P
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
PIZZA
PIZZA P
A PIZZA
PIZZA P
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
PI Dice up 4 cloves of Garlic
Optional:
AP
ZA
ZZA P
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
PIZZA
PIZZA P
A PIZZA
ZA PIZZ
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P THE PIZZA
A
ZA
ZZA
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
FORGING
I
P
A
PIZZA
PIZZA P
A PIZZA
ZA PIZZ
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
Over
order:
A PPizza Dough add in this
IZZA
ZA
ZZA
I
Zthe
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
PIZZA
ZA PIZZ
ZZA PIZ
I
ZA PIZZA
Z
¾ cup of Red
Sauce
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
IZZA
ZA
ZZ
I
ZA
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
The
optional
Garlic
I
P
A
P
A
Z
A PIZZA
ZA PIZZ
ZZA PIZ
A PIZZA
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
175g
of
IZZA
IZZ
ZALow-Fat MozzarellaA PIZZA PIZZA
P
Z
P
I
A
P
A
Z
Z
Z
A
I
Z
I
Z
P
Z
P
I
A
P
A
Z
Z
ZZA PIZ
A PIZZA
I
ZA PIZZ
ZZA PIZ
1 cup of Spinach
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
IZZ
ZA
ZZ
PIZZ
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
The
Chicken
P
A
P
A
Z
A
Z
Z
IZZA PI
ZZA PIZ
I
ZA PIZZA 1 tbsp ofAOlive
ZZA PIZZ
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
Oil
PIZZ
IZZ
ZZ
PIZ
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
PIZ of Basil
IZZA P
Optional: Your
desired
IZZA PI
ZA PIZZ
ZZAamount
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
PIZZ
IZ
ZZ
PIZ
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
Z
PI
ZA PIbaking
ZZAoven
Ithe
ZA PIZZ
Zpizza
PIZZA P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
Pop
your
Pizza
(on
a
pan…
obviously)
into
for
15min.
A
Z
Z
PI
IZZ
PIZ
A PIZ
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
IZZA P
PIZZA
IZZA PI
ZZA PIZ
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
P
IZ
PIZ
A PIZ
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
PLATING
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
ZA PPhoto, and
PIZZA
IZSexy
ZZA PIZ
PIZZA P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
Plate,
Garnish,
Take
a
A
Z
Z
I
Z
Z
PI
A PI
PIZ
AP
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
IZZA
Tag Me @DamianTheFatass
PGAINS.
IZZA PI
PIZZA Pfor MAXIMUM IAESTHETIC
A PIZZA
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
Z
P
P
PI
A
ZA P
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
PIZZA
PIZZA P
A PIZZA 182
PIZZA P
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
PI
AP
ZA
ZZA P
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
PIZZA
PIZZA P
A PIZZA
ZA PIZZ
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
ZA
ZZA P
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
PIZZ
IZZA
ZZA P
PIZZA
CHICKEN MARGHERITA
CLICK HERE TO WATCH
PIZZ
A PIZZ
ZA PIZ
A
Z
Z
A PIZZA
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
IZZA
ZA
ZZA
I
ZA P
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
ZA PIZZ
ZZA PIZ
A PIZZA
I
ZA PIZZA
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
IZZA
ZA
ZZ
I
ZA
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
ZA PIZZ
ZZA PIZ
A PIZZA
I
ZA PIZZA
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
IZZ
ZA
ZZUAT T I N G V E R. ZA PIZZA PIZZ
P
I
Z
I
P
A
P
Z
C
A
Z
A
I
Z
Z
Z
P
I
Z
I
P
A
P
Z
A
ZZA PIZ
I
ZA PIZZ
ZZA PIZ
I
ZA PIZZA
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
IZZ
ZA
ZZ
PIZZ
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
IZZA PI
ZA PIZZ
ZZA PIZ
I
ZA PIZZA
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
PIZZ
IZZ
ZZA
PIZ
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
IZZA P
IZZA PI
ZZA PIZ
P
I
ZZA PIZZ
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
PIZ
IZ5min | Cook Time 12min
ZZ
PIZ
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
Prep
Time
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
IZZA PI
ZZA PIZ
PIZZA P
I
ZZA PIZZ
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
PI
IZZ
PIZ
A PIZ
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
INGREDIENTS
MACROS
Z
A
I
Z
Z
I
Z
Z
P
IZZA P
PIZZA
IZZA PI
ZZA PIZ REQUIRED:
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
P 610
IZ
PIZ
A PI
Cal:
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
PIZZA
IZZA P Bread - 1 whole
PIZZA P
IZZA PIZ "Joseph's
P
A
A
Z
A
Z
Z
Bakery"
Lavash
I
Z
Z
I
Z
P
I
P
Protein:
100g
P
A
A
Z
A
Z
Z
I
Z
Z
PI
AP
PIZ
AP
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
Chicken Breast Z-A8oz
PIZZA
PIZZA
Carbs:
37g
PIZZA P
A
PIZZA PI
A
Z
Z
Z
I
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
PI Cheese - 90g IZZA PIZZA P
AFat:
ZA P
Z
Z
A
I
Z
I
Z
P
Z
P
I
A
Fat-Free
P
A
Z
Z
Z
A
I
Z
I
Z
P
Z
P
7g
I
PIZZA
PIZZA P
A PIZZA
PIZZA P
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
Frozen
- 15oz
I
PSpinach
AP
ZA
ZZA P
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
PIZZA
PIZZA P
A PIZZA
ZA PIZZ
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
PIZZA
IZZA P
PIZZA
A PIZZA
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
OPTIONAL:
Z
Z
I
Z
Z
P
I
PIZ
PIZZA
IZZA P
PIZZA P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
IZZA
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Garlic
2
cloves
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
ZA PIZZ
ZZA PIZ
A PIZZA
I
ZA PIZZA
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
IZZA
ZA
ZZ
I
ZA
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
ZA PIZZ
ZZA PIZ
A PIZZA
I
ZA PIZZA
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
IZZA
IZZ
ZA
ZZA
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
ZZA PIZ
A PIZZA
I
ZA PIZZ
ZZA PIZ
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
IZZ
ZA
ZZ
PIZZ
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
IZZA PI
ZA PIZZ
ZZA PIZ
I
ZA PIZZA
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
PIZZ
IZZ
ZZA
PIZ
I
P
A
P
A
Z
INSTRUCTIONS
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
IZZA P
IZZA PI
ZA PIZZ
ZZA PIZ
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
PIZ
IZ
ZZ
PIZ
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
IZZA PI
PIZZA P
ZZA PIZZ PREP ZA PIZZA PIZZA PIZ
P
A
A
Z
Z
Z
I
Z
I
P
P
A
A
Z
Z
Z
PI
IZ
PIZ
A PIZ
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
IZZA P
ZZA PI
PIZZA
I450°
ZZA PIZ
P
Preheat the Poven
to
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
A
A
Z
A
Z
Z
I
Z
P
IZ
PIZ
A PIZ
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
PIZZA
IZZA P
PIZZA P
IZZA PIZ
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
IZ and drain 15oz of frozen
PI mixed with an optional:
Thaw
Spinach
diced
Pout
A P 2 cloves of Garlic PIZZA PIZZA PI
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
PIZZA
IZZA PI
PIZZA P
A PIZZA
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
P
PI
A
ZA P
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
Slice/Dice/Chop 8oz
Breast and season
with
A Powder, Salt, andPIPepper.
AP
IZZChicken
PIZZGarlic
Pof
A PIZZA
PIZZA P
A
Z
A
Z
Z
Z
Z
I
Z
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
PIfavorite seasoning.) IZZA PIZZA P
ZA
ZZA P
A
I
Z
I
Z
P
(or
your
Z
P
I
A
P
A
Z
Z
Z
A
I
Z
I
Z
P
Z
P
I
P
A
PIZZA
PIZZA P
A PIZZA
ZA PIZZ
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
ZA
ZZA
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
PIZZA
PIZZA
PIZZA P FORGINGIZTHE
A PIZZA
ZA PIZZ
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
P
P
P "Joseph’s Bakery"
IZZA
ZA Lavash Bread add
ZZA
I
Z1Awhole
Z
P
I
Z
P
I
P
A
P
A
Z
Over
Low
Carb
in
this
order:
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
PIZZA
ZA PIZZ
ZZA PIZ
I
ZA PIZZA
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
TheIZSpinach
I
P
P
A
IZZA
ZA
ZZ
I
ZA
Z
P
I
P
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
The ChickenZA PIZZA PIZZA
ZA PIZZ
ZZA PIZ
A PIZZA
I
Z
I
P
P
A
A
Z
Z
Z
I
Z
I
Z
P
I
P
P
A
IZZA
IZZsuffer the
ZAFat-Free Cheese (ifAyou
ZZA “Fat-Free,” use “Low-Fat,”
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
90g
of
can’t
find
but
I
P
A
P
A
Z
Z
ZA PIZ
ZZA PIZ
A PIZZA
I
ZA PIZZ
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
consequences
of a few extra calories…
IZZ
ZA
ZZHOW TERRIBLY HORRIFIC!)
PIZZ
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
IZZA PI
ZA PIZZ
ZZA PIZ
I
ZA PIZZA
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
PIZZ
IZZobviously) into the Zoven
ZZA Pizza (on a pizza Zbaking
PIZ
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
Pop
your
pan…
for
12min.
A
I
IZZA P
IZZA PI
ZA PIZZ
ZZA PIZ
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
PIZZ
IZ
ZZ
PIZ
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
IZZA PI
ZA PIZZ
ZZA PIZ
PIZZA P
I
P
P
A
A
Z
A
Z
Z
PLATING
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
PI
IZZ
PIZ
A PIZ
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
Plate, Garnish, Take
A PI Photo, and
IZZA P
PIZZA
IZaZSexy
ZZA PIZ
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
P
IZ@DamianTheFatassZZfor
PIZ AESTHETIC GAINS.
A PIZ
P
A
Z
A
Z
Z
A
I
Z
Z
Tag
Me
MAXIMUM
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
I
Z
P
I
PIZZA
IZZA P
ZZA PIZ
PIZZA P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
PI
A PI
PIZ
AP
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
PIZZA
IZZA PI
PIZZA P
A PIZZA
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
P
PI
A
ZA P
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
PIZZA
PIZZA P
A PIZZA 184
PIZZA P
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
PI
AP
ZA
ZZA P
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
PIZZA
PIZZA P
A PIZZA
ZA PIZZ
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
ZA
ZZA P
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
PIZZ
IZZA
ZZA P
PIZZA
LOADED SPINACH
PIZZ
A PIZZ
ZA PIZ
A
Z
Z
A PIZZA
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
IZZA
ZA
ZZA
I
ZA P
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
ZA PIZZ
ZZA PIZ
A PIZZA
I
ZA PIZZA
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
IZZA
ZA
ZZ
I
ZA
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
ZA PIZZ
ZZA PIZ
A PIZZA
I
ZA PIZZA
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
IZZ
ZA
ZZUAL K I N G V E R. ZA PIZZA PIZZ
P
I
Z
I
P
A
P
Z
B
A
Z
A
I
Z
Z
Z
P
I
Z
I
P
A
P
Z
A
ZZA PIZ
I
ZA PIZZ
ZZA PIZ
I
ZA PIZZA
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
IZZ
ZA
ZZ
PIZZ
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
IZZA PI
ZA PIZZ
ZZA PIZ
I
ZA PIZZA
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
PIZZ
IZZ
ZZA
PIZ
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
IZZA P
IZZA PI
ZZA PIZ
P
I
ZZA PIZZ
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
PIZ
IZ5min | Cook Time 15min
ZZ
PIZ
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
Prep
Time
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
IZZA PI
ZZA PIZ
PIZZA P
I
ZZA PIZZ
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
PI
IZZ
PIZ
A PIZ
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
INGREDIENTS
MACROS
Z
A
I
Z
Z
I
Z
Z
P
IZZA P
PIZZA
IZZA PI
ZZA PIZ REQUIRED:
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
P 2005
IZ
PIZ
A PI
Cal:
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
PIZZA
IZZA P
PIZZA P
IZZA PIZ Pizza Dough
P
A
A
Z
A
Z
Z
15oz
I
Z
Z
I
Z
P
I
P
Protein:
175g
P
A
A
Z
A
Z
Z
I
Z
Z
PI
AP
PIZ
AP
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
Chicken Breast Z-A12oz
PIZZA
PIZZA
Carbs:
203g
PIZZA P
A
PIZZA PI
A
Z
Z
Z
I
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
PI Cheese - 250g IZZA PIZZA P
AFat:
ZA P
Z
Z
A
I
Z
I
Z
P
Z
P
I
A
Low-Fat
P
A
Z
Z
Z
A
I
Z
I
Z
P
Z
P
55g
I
PIZZA
PIZZA P
A PIZZA
PIZZA P
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
Frozen
- 20oz
I
PSpinach
AP
ZA
ZZA P
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
PIZZA
PIZZA P
A PIZZA
ZA PIZZ
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
PIZZA
IZZA P
PIZZA
A PIZZA
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
OPTIONAL:
Z
Z
I
Z
Z
P
I
PIZ
PIZZA
IZZA P
PIZZA P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
IZZA
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Garlic
4
cloves
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
ZA PIZZ
ZZA PIZ
A PIZZA
I
ZA PIZZA
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
IZZA
ZA
ZZ
I
ZA
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
ZA PIZZ
ZZA PIZ
A PIZZA
I
ZA PIZZA
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
IZZA
IZZ
ZA
ZZA
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
ZZA PIZ
A PIZZA
I
ZA PIZZ
ZZA PIZ
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
IZZ
ZA
ZZ
PIZZ
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
IZZA PI
ZA PIZZ
ZZA PIZ
I
ZA PIZZA
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
PIZZ
IZZ
ZZA
PIZ
I
P
A
P
A
Z
INSTRUCTIONS
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
IZZA P
IZZA PI
ZA PIZZ
ZZA PIZ
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
PIZ
IZ
ZZ
PIZ
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
IZZA PI
PIZZA P
ZZA PIZZ PREP ZA PIZZA PIZZA PIZ
P
A
A
Z
Z
Z
I
Z
I
P
P
A
A
Z
Z
Z
PI
IZ
PIZ
A PIZ
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
IZZA P
ZZA PI
PIZZA
I450°
ZZA PIZ
P
Preheat the P
oven
to
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
A
A
Z
A
Z
Z
I
Z
P
IZ
PIZ
A PIZ
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
PIZZA
IZZA P
PIZZA P
IZZA PIZ
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
Roll
out
an
aesthetic
circular shape is acquired.
PI
A PI
PIZ15oz of Pizza DoughIZZuntil
AP
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
I
Z
P
Z
P
PIZZA
IZZA PI
PIZZA P
A PIZZA
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
P
PI
A
ZA P
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
Thaw
out
and
drain
20oz
of
frozen
Spinach
mixed
with
an
optional:
diced
4
cloves
of
Garlic
I
PIZZA
PIZZA P
A PIZZA
PIZZA P
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
PI
AP
ZA
ZZA P
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
A Powder, Salt, andPPepper.
A
IZZChicken
PIZZGarlic
Pof
PIZZA P
Awith
ZA PIZZ
A
Z
Z
I
Z
Z
I
Z
I
P
Slice/Dice/Chop
12oz
Breast
and
season
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
ZA
ZZA
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
seasoning.)
PIZZA
PIZZA P (or your favorite
A PIZZA
ZA PIZZ
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
IZZA
ZA
ZZA
I
ZA P
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
PIZZA
ZA PIZZ
ZZA PIZ
I
ZA PIZZA
Z
I
Z
P
I
P
P
A
A
Z
A
Z
FORGING
THE
PIZZA
Z
I
Z
Z
I
Z
P
I
P
P
A
IZZA
ZA
ZZ
I
ZA
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
IZZAin this order:
Over the Pizza Dough
ZA PIZZ
ZZA PIZ
A PIZZA
I
ZA Padd
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
IZZA
IZZ
ZA
ZZA
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
The
Spinach
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
ZZA PIZ
A PIZZA
I
ZA PIZZ
ZZA PIZ
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
ThePIChicken
P
A
A
IZZ
ZA
ZZ
PIZZ
I
Z
P
P
A
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
Cheese
IZZA PI
ZZA PIZ
I
ZA PIZZA 250g ofALow-Fat
ZZA PIZZ
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
PIZZ
IZZ
ZZ
PIZ
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
IZZA P
ZA PIZ
ZZA PI
I
ZA PIZZ
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Pop
your
pan…
for
15min.
PIZZ
IZobviously) into the oven
ZZ Pizza (on a pizza baking
PIZ
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
IZZA PI
ZA PIZZ
ZZA PIZ
PIZZA P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
PI
IZZ
PIZ
A PIZ
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
PLATING
A
I
Z
Z
I
Z
Z
P
IZZA P
PIZZA
IZZA PI
ZZA PIZ
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
P
IZ
PIZ
A PIZ
Plate,
Garnish,
Take a Sexy Photo,
and
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
AP
PIZZA
IZZA P for MAXIMUM
ZZA PIZ
PIZZGAINS.
P
A
A
Z
A
Z
Z
Tag Me @DamianTheFatass
AESTHETIC
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
PI
A PI
PIZ
AP
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
PIZZA
IZZA PI
PIZZA P
A PIZZA
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
P
PI
A
ZA P
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
PIZZA
PIZZA P
A PIZZA 185
PIZZA P
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
PI
AP
ZA
ZZA P
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
PIZZA
PIZZA P
A PIZZA
ZA PIZZ
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
ZA
ZZA P
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
PIZZ
IZZA
ZZA P
PIZZA
LOADED SPINACH
CLICK HERE TO WATCH
PIZZ
A PIZZ
ZA PIZ
A
Z
Z
A PIZZA
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
IZZA
ZA
ZZA
I
ZA P
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
ZA PIZZ
ZZA PIZ
A PIZZA
I
ZA PIZZA
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
IZZA
ZA
ZZ
I
ZA
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
ZA PIZZ
ZZA PIZ
A PIZZA
I
ZA PIZZA
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
IZZ
ZA
ZZUAT T I N G V E R. ZA PIZZA PIZZ
P
I
Z
I
P
A
P
Z
C
A
Z
A
I
Z
Z
Z
P
I
Z
I
P
A
P
Z
A
ZZA PIZ
I
ZA PIZZ
ZZA PIZ
I
ZA PIZZA
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
IZZ
ZA
ZZ
PIZZ
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
IZZA PI
ZA PIZZ
ZZA PIZ
I
ZA PIZZA
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
PIZZ
IZZ
ZZA
PIZ
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
IZZA P
IZZA PI
ZZA PIZ
P
I
ZZA PIZZ
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
PIZ
IZ3min | Cook Time 12min
ZZ
PIZ
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
Prep
Time
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
IZZA PI
ZZA PIZ
PIZZA P
I
ZZA PIZZ
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
PI
IZZ
PIZ
A PIZ
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
INGREDIENTS
MACROS
Z
A
I
Z
Z
I
Z
Z
P
IZZA P
PIZZA
IZZA PI
ZZA PIZ REQUIRED:
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
P 600
IZ
PIZ
A PI
Cal:
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
PIZZA
IZZA P Bread - 1 whole
PIZZA P
IZZA PIZ "Joseph's
P
A
A
Z
A
Z
Z
Bakery"
Lavash
I
Z
Z
I
Z
P
I
P
Protein:
100g
P
A
A
Z
A
Z
Z
I
Z
Z
PI
AP
PIZ
AP
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
Chicken Breast Z-A10oz
PIZZA
PIZZA
Carbs:
37g
PIZZA P
A
PIZZA PI
A
Z
Z
Z
I
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
PI Cheese - 80g IZZA PIZZA P
AFat:
ZA P
Z
Z
A
I
Z
I
Z
P
Z
P
I
A
Fat-Free
P
A
Z
Z
Z
A
I
Z
I
Z
P
Z
P
6g
I
PIZZA
PIZZA P
A PIZZA
PIZZA P
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
Onion
-P½
I whole
AP
ZA
ZZA P
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
PIZZ-A½ cup
PIZZA P "G Hughes"
A PIZZA
ZA PIZZ
A
Z
Z
I
Z
Z
BBQ
Sauce
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
PIZZA
IZZA P
PIZZA
A PIZZA
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
PIZ
PIZZA
IZZA P
PIZZA P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
IZZA
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
ZA PIZZ
ZZA PIZ
A PIZZA
I
ZA PIZZA
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
IZZA
ZA
ZZ
I
ZA
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
ZA PIZZ
ZZA PIZ
A PIZZA
I
ZA PIZZA
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
IZZA
IZZ
ZA
ZZA
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
ZZA PIZ
A PIZZA
I
ZA PIZZ
ZZA PIZ
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
IZZ
ZA
ZZ
PIZZ
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
IZZA PI
ZA PIZZ
ZZA PIZ
I
ZA PIZZA
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
PIZZ
IZZ
ZZA
PIZ
I
P
A
P
A
Z
INSTRUCTIONS
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
A PIZ
IZZA P
IZZA PI
ZA PIZZ
P
P
A
A
Z
Z
Z
I
Z
PREP IZZA PIZZA PIZZ
I
P
P
A
A
Z
Z
PIZ
IZ
PIZ
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
oven
toIZ450°
ZA PIZ
IZZA PI
PIZZA P
ZZA PIZZ PreheatZthe
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
PI
IZ
PIZ
A PIZ
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
A PI
IZZA P
PIZZA
IZZof
ZZA PIZ
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
Slice/Dice/Chop
10oz
Chicken
Breast
and
season
with
Garlic
Powder,
Salt,
and
Pepper.
I
Z
P
IZ
PIZ
A PIZ
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
PIZZA
IZZA P
PIZZA P
IZZA PIZ
P
A
(or your favorite
seasoning.)
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
PI
A PI
PIZ
AP
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
PIZZA
IZZA PI
PIZZA P
A PIZZA
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
P
PI ½ of an Onion
A
ZA P
A
Z
Slice
up
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
PIZZA
PIZZA P
A PIZZA
PIZZA P
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
PI
AP
ZA
ZZA P
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
FORGING THE PIZZA
PIZZA
PIZZA P
A PIZZA
ZA PIZZ
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A Lavash Bread add
ZA
ZZA
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Over
1
whole
"Joseph’s
Bakery"
Low
Carb
in
this
order:
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
IZZA
PBBQ
PIZZA P ½ cup of I“G
A PIZZA
ZA PIZZ
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Hughes”
Sauce
Z
P
P
IZZA
ZA
ZZA
I
ZA P
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A you can’t find “Fat-Free,”
PIZZ“Low-Fat,” but suffer
PIZZA
80g of Fat-Free
Cheese
the
ZA use
ZZA PIZ
I
ZA PIZZ(if
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
IZZA
ZAHOW TERRIBLY HORRIFIC!)
ZZ
I
ZA
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
consequences
of
a
few
extra
calories…
P
A
P
A
Z
ZA PIZZ
ZZA PIZ
A PIZZA
I
ZA PIZZA
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
IZZA
The
Chicken
IZZ
ZA
ZZA
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
ZZA PIZ
A PIZZA
I
ZA PIZZ
ZZA PIZ
I
Z
P
I
P
P
A
The Onion
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
IZZ
ZA
ZZ
PIZZ
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
IZZA PI
ZA PIZZ
ZZA PIZ
I
ZA PIZZA
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
PIZZ
IZZobviously) into theZZoven
ZZA Pizza (on a pizzaZbaking
PIZ
I
P
A
P
A
Z
A
Z
Z
Pop
your
pan…
for
12min.
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
A
I
IZZA P
IZZA PI
ZA PIZZ
ZZA PIZ
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
PIZZ
IZ
ZZ
PIZ
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
PLATING IZZA PIZZA PIZ
IZZA PI
ZA PIZZ
PIZZA P
P
A
A
Z
Z
Z
I
Z
I
P
P
P
A
A
Z
A
Z
Z
ZZ
PI
IGarnish,
PIZ
A PIZ
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
Plate,
Take
a
Sexy
Photo,
and
A
Z
Z
A
I
Z
Z
I
Z
Z
P
IZZA P
PIZZA
IZZA PI
ZZA PIZ
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
P
Tag
Me
MAXIMUM
IZ @DamianTheFatassZZfor
PIZ AESTHETIC GAINS.
A PIZ
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
I
Z
P
I
PIZZA
IZZA P
ZZA PIZ
PIZZA P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
PI
A PI
PIZ
AP
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
PIZZA
IZZA PI
PIZZA P
A PIZZA
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
P
PI
A
ZA P
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
PIZZA
PIZZA P
A PIZZA 187
PIZZA P
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
PI
AP
ZA
ZZA P
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
PIZZA
PIZZA P
A PIZZA
ZA PIZZ
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
ZA
ZZA P
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
PIZZ
IZZA
ZZA P
PIZZA
BBQ CHICKEN
PIZZ
A PIZZ
ZA PIZ
A
Z
Z
A PIZZA
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
IZZA
ZA
ZZA
I
ZA P
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
ZA PIZZ
ZZA PIZ
A PIZZA
I
ZA PIZZA
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
IZZA
ZA
ZZ
I
ZA
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
ZA PIZZ
ZZA PIZ
A PIZZA
I
ZA PIZZA
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
IZZ
ZA
ZZUAL K I N G V E R. ZA PIZZA PIZZ
P
I
Z
I
P
A
P
Z
B
A
Z
A
I
Z
Z
Z
P
I
Z
I
P
A
P
Z
A
ZZA PIZ
I
ZA PIZZ
ZZA PIZ
I
ZA PIZZA
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
IZZ
ZA
ZZ
PIZZ
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
IZZA PI
ZA PIZZ
ZZA PIZ
I
ZA PIZZA
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
PIZZ
IZZ
ZZA
PIZ
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
IZZA P
IZZA PI
ZZA PIZ
P
I
ZZA PIZZ
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
PIZ
IZ3min | Cook Time 15min
ZZ
PIZ
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
Prep
Time
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
IZZA PI
ZZA PIZ
PIZZA P
I
ZZA PIZZ
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
PI
IZZ
PIZ
A PIZ
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
INGREDIENTS
MACROS
Z
A
I
Z
Z
I
Z
Z
P
IZZA P
PIZZA
IZZA PI
ZZA PIZ REQUIRED:
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
P 2000
IZ
PIZ
A PI
Cal:
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
PIZZA
IZZA P
PIZZA P
IZZA PIZ Pizza Dough
P
A
A
Z
A
Z
Z
15oz
I
Z
Z
I
Z
P
I
P
Protein:
183g
P
A
A
Z
A
Z
Z
I
Z
Z
PI
AP
PIZ
AP
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
Chicken Breast Z-A15oz
PIZZA
PIZZA
Carbs:
218g
PIZZA P
A
PIZZA PI
A
Z
Z
Z
I
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
PI Cheese - 198g IZZA PIZZA P
AFat:
ZA P
Z
Z
A
I
Z
I
Z
P
Z
P
I
A
Low-Fat
P
A
Z
Z
Z
A
I
Z
I
Z
P
Z
P
44g
I
PIZZA
PIZZA P
A PIZZA
PIZZA P
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
Onion
-P1I whole
AP
ZA
ZZA P
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
PIZZ-A1 cup
PIZZA P "G Hughes"
A PIZZA
ZA PIZZ
A
Z
Z
I
Z
Z
BBQ
Sauce
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
PIZZA
IZZA P
PIZZA
A PIZZA
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
PIZ
PIZZA
IZZA P
PIZZA P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
IZZA
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
ZA PIZZ
ZZA PIZ
A PIZZA
I
ZA PIZZA
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
IZZA
ZA
ZZ
I
ZA
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
ZA PIZZ
ZZA PIZ
A PIZZA
I
ZA PIZZA
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
IZZA
IZZ
ZA
ZZA
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
ZZA PIZ
A PIZZA
I
ZA PIZZ
ZZA PIZ
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
IZZ
ZA
ZZ
PIZZ
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
IZZA PI
ZA PIZZ
ZZA PIZ
I
ZA PIZZA
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
PIZZ
IZZ
ZZA
PIZ
I
P
A
P
A
Z
INSTRUCTIONS
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
A PIZ
IZZA P
IZZA PI
ZA PIZZ
P
P
A
A
Z
Z
Z
I
Z
PREP IZZA PIZZA PIZZ
I
P
P
A
A
Z
Z
PIZ
IZ
PIZ
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
oven
toIZ450°
ZA PIZ
IZZA PI
PIZZA P
ZZA PIZZ PreheatZthe
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
PI
IZ
PIZ
A PIZ
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
A PI
IZZA P
PIZZA
IZZDough
ZZA PIZ
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
Roll
out
15oz
of
Pizza
until
an
aesthetic
circular
shape
is
acquired.
I
Z
P
IZ
PIZ
A PIZ
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
PIZZA
IZZA P
PIZZA P
IZZA PIZ
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
PI and season with Garlic
PIZ
A P Salt, and Pepper. PIZZA PIZZA PI
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
Slice/Dice/Chop
15oz
of
Chicken
Breast
Powder,
I
Z
P
PIZZA
IZZA PI
PIZZA P
A PIZZA
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
PI favorite seasoning.)IZZA PIZZA P
A
ZA P
Z
(or
your
Z
A
I
Z
I
Z
P
Z
P
I
A
P
A
Z
Z
Z
A
I
Z
I
Z
P
Z
P
I
PIZZA
PIZZA P
A PIZZA
PIZZA P
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
PI
AP
ZA
ZZA P
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
Slice up 1 whole
Onion
PIZZA
PIZZA P
A PIZZA
ZA PIZZ
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
ZA
ZZA
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
PIZZA
PIZZA P FORGINGIZTHE
A PIZZA
ZA PIZZ
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
PIZZA
P
P
IZZA
ZA
ZZA
I
ZA P
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
IZZAin this order: ZZA PIZZA PIZZ
PIZZA
Over the Pizza
Dough
ZZA PIZ
I
ZA Padd
Z
P
I
P
A
Z
A
Z
I
Z
I
Z
P
I
P
P
A
A “G Hughes” BBQ Sauce
IZZA
ZA
ZZ
I
Zof
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
1
cup
P
A
P
A
Z
ZA PIZZ
ZZA PIZ
A PIZZA
I
ZA PIZZA
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
IZZA
198g
IZZ
ZofA Low-Fat Cheese A PIZZA PIZZA
P
Z
P
I
A
P
A
Z
Z
Z
A
I
Z
I
Z
P
Z
P
I
A
P
A
Z
Z
ZZA PIZ
A PIZZA
I
ZA PIZZ
ZZA PIZ
I
Z
P
I
P
P
A
The Chicken
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
IZZ
ZA
ZZ
PIZZ
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
IZZA PI
ZA PIZZ
ZZA PIZ
I
ZA PIZZA The Onion
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
PIZZ
IZZ
ZZA
PIZ
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
PI
PIZ
IZZA P
ZZA the
Iinto
ZA PIZZ
ZaZApizza
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
PopPyour
Pizza
(on
baking
pan…
obviously)
oven
for
15min.
P
A
A
Z
A
Z
PIZZ
IZ
ZZ
PIZ
I
P
A
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
IZZA PI
ZA PIZZ
ZZA PIZ
PIZZA P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
PI
IZZ
PIZ
A PIZ
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
PLATING
A
Z
Z
A
I
Z
Z
I
Z
Z
P
IZZA P
PIZZA
IZZA PI
ZZA PIZ
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
P
Plate,
Take a Sexy Photo,
and
IGarnish,
PIZ
A PIZ
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
P
PIZZA
IZZA P for MAXIMUM
ZZA PIZ
PIZZAGAINS.
P
A
A
Z
A
Z
Z
Tag Me @DamianTheFatass
AESTHETIC
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
PI
A PI
PIZ
AP
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
PIZZA
IZZA PI
PIZZA P
A PIZZA
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
P
PI
A
ZA P
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
PIZZA
PIZZA P
A PIZZA 188
PIZZA P
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
PI
AP
ZA
ZZA P
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
PIZZA
PIZZA P
A PIZZA
ZA PIZZ
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
A
Z
A
Z
Z
I
Z
Z
I
Z
P
I
P
P
A
ZA
ZZA P
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
P
A
Z
A
Z
Z
A
I
Z
Z
I
Z
Z
P
I
Z
P
I
P
A
PIZZ
IZZA
ZZA P
PIZZA
BBQ CHICKEN
CLICK HERE TO WATCH
CH SA
DWIC
SAND
I
N
NDWICH
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
H SA
HS
WIC
AND
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
DWICH
SANDW
ICH SA
N
NDWICH
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
H SA
HS
WI
AN
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
NDWICH
NDWICH
H SANDW
WICH SA
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
CH S
CH
DCWU T T I N G V E R. ANDWICH SAN
I
I
N
W
W
A
D
D
S
N
N
H
A
A
C
S
S
I
H
H
W
NDWIC
H SAND
WICH S
A
ANDWIC
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
CH S
CH
DW
SAN
I
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
H
H
W
A
H SAND
WICH S
ANDWIC
ANDWIC
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
DWICH
SANDW
ICH SA
N
NDWICH
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
SAN
CH SAN
DWICH
SANDWI
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
ICH
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
Prep
Time
1min
|
Cook
Time
5min
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
CH SAN
DWICH
SANDW
SANDWI
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
S
ICH
ND
H
W
WIC
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
H
INGREDIENTS
MACROS
H
W
A
C
C
D
S
I
I
H SAN
WICH
ANDW
C
D
S
SANDW
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
REQUIRED:
S 525
ICH
ND
H
W
Cal:
WIC
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
SAN
DWICH
SANDW
SANDW Hoagie Bun
ICH(6in)
N
H
W
A
C
1
whole
D
S
I
N
H
W
A
Protein:
51g
C
D
S
I
N
H
W
A
C
HS
WIC
WI
AND
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
- 5oz
DWICH
SANDW
ICH SA
Carbs:
47g
N
H
H SANDW Flank Steak
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
H
WIC
WICheese - 30g NDWICH SAN
C
D
D
I
N
N
W
A
A
D
S
S
Low-Fat
N
H
H
A
C
C
S
I
I
Fat:
15g
H
W
SAND
ICH SA
NDWIC
H
H SANDW Bell Pepper
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
CH
DWIC
DW - ½ whole ANDWICH SAN
I
N
N
W
A
A
D
S
S
N
H
H
A
C
C
S
I
I
H
W
W
H SAND
H SAND
WICH S
ANDWIC
C
D
S
I
Onion - ¼ICwhole
N
H
W
A
C
D
S
I
N
H
W
A
D
S
N
CH
DWI
DW
SA
I
N
N
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
H SAND
WICH S
ANDWIC
C
CH SAND
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
SANDW
NDWICH
H
H SANDW
WICH SA
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
CH
CH SAN
DWICH
SANDW
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
NDW
N
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
CH SAN
CH SAN
DWICH
SANDW
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
S
IC
NDW
ND
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
DWICH
SANDW
ICH SAN
ICH SAN
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
HS
WI
ANDW
AND
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
N
N
SANDW
ICH SA
NDWICH
H
W
WICH SA
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
H
W
AND
AN
C
D
S
S
I
N
INSTRUCTIONS
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
N
N
WICH
H SANDW
WICH SA
WICH SA
C
D
I
N
W
A
PREP NDWICH SAND
D
S
N
H
A
C
S
I
H
W
AND
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
Flank Steak
into
IC skinny strips and marinade
SANDSalt and Pepper. CH SANDWICH S
H with
WICH SA Slice 5ozNofDW
ANDW
C
S
I
H
W
C
D
I
N
A
S
CH
DWI
SAND
SA
I
N
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
H SAND
WICH S
WICH S
ANDWIC
C
D
S
I
N
H
W
A
Dice up ¼Nof
an
Onion
C
D
S
I
N
H
W
A
C
D
S
I
DW
SAN
SA
ICH
N
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
C
D
Slice up ½ of a Bell Pepper
H SAN
WICH S
ANDWI
C
D
DWICH S
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
D are crispy.
SAN
IC on the grill/stovetop
N
Optional:
Hoagie
Bun
until
the
sides
H
H SAToast up 1 whole (6in)
W
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
CH SAN
DWICH
DWICH
SANDWI
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
SAN
S
ND
H
Hone
WIC
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
Heat
pan
to
high
heat.
CH SAN
DWICH
DWICH
SANDW
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
NDcalories on oil.)
Slap
some
pan.
(you
wasting
H SA
H S non-stick-spray onICthe
WIC already know we ain’t
Ano
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
D
S
S
N
DWICH
SANDW
ICH SA
N
NDWICH
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
H SA
H S THE STEAK
WI
AN
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
COOKING
N
ICH SA
NDWICH
NDWICH
H SANDW
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
Slap
the
and sear
both
CH SA
CH Steak onto the pan W
DWsides on high heat. ANDWICH SAN
I
I
N
W
W
A
D
D
S
N
N
H
A
A
C
S
S
I
H
H
NDafter the Steak is seared,
H Sfully cooked.
NDWIC
NDWIC
H SApan
WICnot
A
Add the onions
into
the
but
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
CH S
CisHcooked to medium-rare
DWinsides are slightly red.
SAN
I
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
Steak
when
the
N
H
H
W
A
NDWIC
H SAND
WICH S
A
ANDWIC
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
Steak
is
when
the
insides are all browned.
CHcooked to medium-well
DW
SA
ICH S
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
H SAND
WICH S
ANDWI
ANDWIC
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
DW
SA
ICH
ICH THE SANDWICH
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
ASSEMBLING
N
H
H
W
A
C
C
D
S
I
N
ICH
CH SAfollowed
DWfollowed
SANDW
SANDWI
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
Lay
the
Steak
and
Onions,
by
the
Bell
Peppers,
by
H
W
A
S
ICH
ND
H
W
WIC
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
SAN into the toastedCHHoagie
WICH
CHCheese
30g/1 slice ofALow-Fat
DBun.
SANDW
SANDW
I
N
H
W
A
C
D
S
I
N
W
D
S
I
N
H
W
A
S
ICH
ND
H
W
WIC
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
DWICHto melt the Cheese.
SANDW
SANDW
ICH SAN into the microwave
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
Optional:
Throw
the
sandwich
for
30-60s
A
C
D
HS
WICH
WI
AN
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
SANDW
SANDW
NDWICH
H
WICH SA
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
H
WIC
W
AN
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
PLATING
H
H
W
A
C
C
D
S
I
I
N
H
W
CH SAPhoto, and
SAND
NDWIC
H
H SANDW Plate, Garnish,
WaISexy
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
Take
C
D
S
I
CH
DWIC
DW
SAN
I
N
N
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
DWIC
Tag Me @DamianTheFatass
H SAND
H SAND
WICH S for MAXIMUMNAESTHETIC
ANGAINS.
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
CH
DWIC
DW
SA
I
N
N
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
H SAND 191
H SAND
WICH S
ANDWIC
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
DWI
SA
ICH
N
NDW
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
H SAN
ANDWI
C
CH SAN
DWICH S
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
SA
IC
NDW
ND
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
SAN
SAN
ICH
NDW
PHILLY CHEESESTEAK
CH SA
DWIC
SAND
I
N
NDWICH
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
H SA
HS
WIC
AND
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
DWICH
SANDW
ICH SA
N
NDWICH
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
H SA
HS
WI
AN
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
NDWICH
NDWICH
H SANDW
WICH SA
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
CH S
CH
DBWU L K I N G V E R. ANDWICH SAN
I
I
N
W
W
A
D
D
S
N
N
H
A
A
C
S
S
I
H
H
W
NDWIC
H SAND
WICH S
A
ANDWIC
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
CH S
CH
DW
SAN
I
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
H
H
W
A
H SAND
WICH S
ANDWIC
ANDWIC
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
DWICH
SANDW
ICH SA
N
NDWICH
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
SAN
CH SAN
DWICH
SANDWI
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
ICH
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
Prep
Time
1min
|
Cook
Time
5min
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
CH SAN
DWICH
SANDW
SANDWI
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
S
ICH
ND
H
W
WIC
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
H
INGREDIENTS
MACROS
H
W
A
C
C
D
S
I
I
H SAN
WICH
ANDW
C
D
S
SANDW
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
REQUIRED:
S 1250
ICH
ND
H
W
Cal:
WIC
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
SAN
DWICH
SANDW
SANDW Hoagie Bun
ICH(12in)
N
H
W
A
C
1
whole
D
S
I
N
H
W
A
Protein:
134g
C
D
S
I
N
H
W
A
C
HS
WIC
WI
AND
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
- 10oz
DWICH
SANDW
ICH SA
Carbs:
98g
N
H
H SANDW Flank Steak
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
H
WIC
WICheese - 150g NDWICH SAN
C
D
D
I
N
N
W
A
A
D
S
S
Low-Fat
N
H
H
A
C
C
S
I
I
Fat:
36g
H
W
SAND
ICH SA
NDWIC
H
H SANDW Bell Pepper
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
CH
DWIC
DW - 1 whole
SAN
I
N
N
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
H SAND
H SAND
WICH S
ANDWIC
C
D
S
I
Onion - ½ICwhole
N
H
W
A
C
D
S
I
N
H
W
A
D
S
N
CH
DWI
DW
SA
I
N
N
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
H SAND
WICH S
ANDWIC
C
CH SAND
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
SANDW
NDWICH
H
H SANDW
WICH SA
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
CH
CH SAN
DWICH
SANDW
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
NDW
N
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
CH SAN
CH SAN
DWICH
SANDW
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
S
IC
NDW
ND
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
DWICH
SANDW
ICH SAN
ICH SAN
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
HS
WI
ANDW
AND
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
N
N
SANDW
ICH SA
NDWICH
H
W
WICH SA
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
H
W
AND
AN
C
D
S
S
I
N
INSTRUCTIONS
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
N
N
WICH
H SANDW
WICH SA
WICH SA
C
D
I
N
W
A
PREP NDWICH SAND
D
S
N
H
A
C
S
I
H
W
AND
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
Steak
IC skinny strips and marinade
ANDSalt and Pepper. H SANDWICH S
H Swith
WICH SA Slice 10ozNDofWFlank
ANDWinto
C
S
I
H
W
C
D
I
N
A
S
CH
DWIC
SAND
SA
I
N
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
H SAND
WICH S
WICH S
ANDWIC
C
D
S
I
N
H
W
A
Dice up ½Nof
an
Onion
C
D
S
I
N
H
W
A
C
D
S
I
DW
SAN
SA
ICH
N
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
C
D
Slice up 1 whole Bell Pepper
H SAN
WICH S
ANDWI
C
D
DWICH S
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
C on the grill/stovetopWuntil
D are crispy.
SAN
IBun
N
Optional:
Hoagie
the
sides
H
H SAToast up 1 whole (12in)
W
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
N
N
H
A
A
C
D
S
S
CH SAN
DWICH
DWICH
SANDWI
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
SAN
S
ND
H
Hone
WIC
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
Heat
pan
to
high
heat.
CH SAN
DWICH
DWICH
SANDW
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
NDcalories on oil.)
Slap
some
pan.
(you
wasting
H SA
H S non-stick-spray onICthe
WIC already know we ain’t
Ano
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
D
S
S
N
DWICH
SANDW
ICH SA
N
NDWICH
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
H SA
H S THE STEAK
WI
AN
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
COOKING
N
ICH SA
NDWICH
NDWICH
H SANDW
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
Slap
the
and sear
both
CH SA
CH Steak onto the pan W
DWsides on high heat. ANDWICH SAN
I
I
N
W
W
A
D
D
S
N
N
H
A
A
C
S
S
I
H
H
NDafter the Steak is seared,
H Sfully cooked.
NDWIC
NDWIC
H SApan
WICnot
A
Add the onions
into
the
but
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
CH S
CisHcooked to medium-rare
DWinsides are slightly red.
SAN
I
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
Steak
when
the
N
H
H
W
A
NDWIC
H SAND
WICH S
A
ANDWIC
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
Steak
is
when
the
insides are all browned.
CHcooked to medium-well
DW
SA
ICH S
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
H SAND
WICH S
ANDWI
ANDWIC
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
DW
SA
ICH
ICH THE SANDWICH
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
ASSEMBLING
N
H
H
W
A
C
C
D
S
I
N
ICH
CH SAfollowed
DWfollowed
SANDW
SANDWI
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
Lay
the
Steak
and
Onions,
by
the
Bell
Peppers,
by
H
W
A
S
ICH
ND
H
W
WIC
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
AN into the toastedH Hoagie
ICH
CH SCheese
180g/6 slice of
Low-Fat
DWBun.
SANDW
SANDW
I
N
H
W
A
C
D
S
I
N
W
A
C
D
S
I
N
H
W
A
S
ICH
ND
H
W
WIC
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
DWICHto melt the Cheese.
SANDW
SANDW
ICH SAN into the microwave
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
Optional:
Throw
the
sandwich
for
30-60s
A
C
D
HS
WICH
WI
AN
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
SANDW
SANDW
NDWICH
H
WICH SA
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
H
WIC
W
AN
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
PLATING
H
H
W
A
C
C
D
S
I
I
N
H
W
CH SAPhoto, and
SAND
NDWIC
H
H SANDW Plate, Garnish,
WaISexy
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
Take
C
D
S
I
CH
DWIC
DW
SAN
I
N
N
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
DWIC
Tag Me @DamianTheFatass
H SAND
H SAND
WICH S for MAXIMUMNAESTHETIC
ANGAINS.
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
CH
DWIC
DW
SA
I
N
N
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
H SAND 192
H SAND
WICH S
ANDWIC
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
DWI
SA
ICH
N
NDW
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
H SAN
ANDWI
C
CH SAN
DWICH S
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
SA
IC
NDW
ND
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
SAN
SAN
ICH
NDW
PHILLY CHEESESTEAK
CLICK HERE TO WATCH
CH SA
DWIC
SAND
I
N
NDWICH
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
H SA
HS
WIC
AND
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
DWICH
SANDW
ICH SA
N
NDWICH
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
H SA
HS
WI
AN
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
NDWICH
NDWICH
H SANDW
WICH SA
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
CH S
CH
DCWU T T I N G V E R. ANDWICH SAN
I
I
N
W
W
A
D
D
S
N
N
H
A
A
C
S
S
I
H
H
W
NDWIC
H SAND
WICH S
A
ANDWIC
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
CH S
CH
DW
SAN
I
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
H
H
W
A
H SAND
WICH S
ANDWIC
ANDWIC
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
DWICH
SANDW
ICH SA
N
NDWICH
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
SAN
CH SAN
DWICH
SANDWI
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
ICH
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
Prep
Time
1min
|
Cook
Time
5min
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
CH SAN
DWICH
SANDW
SANDWI
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
S
ICH
ND
H
W
WIC
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
H
INGREDIENTS
MACROS
H
W
A
C
C
D
S
I
I
H SAN
WICH
ANDW
C
D
S
SANDW
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
REQUIRED:
S 380
ICH
ND
H
W
Cal:
WIC
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
DWICH
SANDW
SANDW English Muffin
ICH SAN
N
H
W
A
C
1
whole
D
S
I
N
H
W
A
Protein:
50g
C
D
S
I
N
H
W
A
C
HS
WIC
WI
AND
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
- 120g
DWICH
SANDW
ICH SA
Carbs:
27g
N
H
H SANDW Egg Whites
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
H
WIC
WICheese - 30g
AN
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
Low-Fat
N
H
H
W
A
C
C
D
S
I
I
N
Fat:
8g
H
W
SAND
NDWIC
H
H SANDW Ham - 5 slices
WICH SA
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
CH
DWIC
DW
SAN
I
N
N
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
H SAND
H SAND
WICH S
ANDWIC
C
S
I
Green Onion
-SA
½ND
whole
H
W
C
D
I
N
H
W
A
C
D
S
I
N
CH
DWI
DW
SA
I
N
N
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
H SAND
WICH S
ANDWIC
C
CH SAND
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
SANDW
NDWICH
H
H SANDW
WICH SA
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
CH
CH SAN
DWICH
SANDW
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
NDW
N
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
CH SAN
CH SAN
DWICH
SANDW
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
S
IC
NDW
ND
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
DWICH
SANDW
ICH SAN
ICH SAN
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
HS
WI
ANDW
AND
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
N
N
SANDW
ICH SA
NDWICH
H
W
WICH SA
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
H
W
AND
AN
C
D
S
S
I
N
INSTRUCTIONS
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
N
N
SANDW
ICH SA
NDWICH
H
W
WICH SA
A
PREP
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
H
W
AND
AN
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
Toast
1
whole
English
Muffin
SAND
ICH S
NDWIC
H
W
WICH SA
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
AN½ of a Green Onion
CH
DW
SAND
Sup
I
N
H
Chop
H
W
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
H SAND
WICH S
WICH S
ANDWIC
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
DW
SAN
SA
ICH
N
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
C
D
Heat one pan Ion
medium
H SAN
WICH S
ANDWIheat.
C
D
DWICH S
S
I
N
H
W
A
C
D
S
N
H
W
A
C
D
S
I
N
H
W
D
SAN
SA non-stick-sprayCon
IC(you already knowDwe
N
H
Hsome
W
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
Slap
the
pan.
ain’t
wasting
no
calories
on
oil.)
N
N
H
W
A
A
S
S
CH SAN
DWICH
DWICH
SANDWI
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
SAN
ND
H
HS
WIC
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
CH SAN
DWICH
DWICH
SANDW
I
N
H
W
A
COOKING
THE
EGGS
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
H SA
HS
WIC
AND
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
A and sprinkle yourHdesired
Evenly pour 120gHofSEgg
Whites into the mediumWheat
ICH
ANDW
DWamount
ICH Span
N
NDWICH
A
C
D
S
I
N
W
A
C
D
S
I
N
H
W
A
C
D
S pepper before adding
I
H SA
Hand
W
AN
C
C
D
S
I
I
N
H
W
of
salt
the
Green
Onions.
W
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
NDWICH
NDWICH
H SANDW
WICH SA
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
H SA
AN
C
CH
DW
S
I
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
H
H
W
SANDmixture is solid, Ccut
NDWIC
Once the top
of
the
into
quarters.
NDWIC
H egg
WICH SA
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
D
S
I
CH S
CH
DW
SAN
I
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
H
H
W
A
H SAND
WICH S
ANDWIC
ANDWIC
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
CH
DW
SA
ICH S
ASSEMBLING
THE SANDWICH
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
I
ND
H SAbetween
WICH S Ham (Preferably
ANDWHam.)
ANDWIC
C
D
S
I
N
H
W
A
C
Weave
the
4
egg
slices
5
slices
of
your
favorite
low-sodium
D
S
I
N
H
W
A
C
D
S
I
N
DW
SA
ICH
ICH
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
place 30g/1 slice
of
top
before
stack
between
SAN Cheese on the
CHLow-Fat
DWICHputting the entire
SANDW the
SANDWI
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
S
ICH
ND
H
W
WICMuffin.
A
C
D
D
S
I
N
N
H
W
A
English
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
CH SAN
DWICH
SANDW
SANDW
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
S
ICH
ND
H
W
WIC
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
ICH
H SAN into the microwave
DW30-60s
SANDW
SANDW
ICsandwich
N
Optional: H
Throw
the
for
to melt the NCheese.
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
W
A
C
D
HS
WICH
WI
AN
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
SANDW
SANDW
NDWICH
H
WICH SA
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
H
WIC
W
AN
C
D
D
S
I
PLATING
N
N
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
H
W
SA
SAND
NDWIC
H
H SANDW Plate, Garnish,
WICaHSexy
A
C
D
S
I
N
H
W
A
C
D
S
Take
Photo,
and
I
N
H
W
A
C
D
S
I
CH
DWIC
DW
SAN
I
N
N
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
C
Tag Me @DamianTheFatass
AESTHETIC
H SAND
H SAND
WICH S for MAXIMUM
ANDWIGAINS.
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
CH
DWIC
DW
SA
I
N
N
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
H SAND 194
H SAND
WICH S
ANDWIC
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
DWI
SA
ICH
N
NDW
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
H SAN
ANDWI
C
CH SAN
DWICH S
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
SA
IC
NDW
ND
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
SAN
SAN
ICH
NDW
BREAKFAST MCMUFFIN
CH SA
DWIC
SAND
I
N
NDWICH
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
H SA
HS
WIC
AND
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
DWICH
SANDW
ICH SA
N
NDWICH
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
H SA
HS
WI
AN
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
NDWICH
NDWICH
H SANDW
WICH SA
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
CH S
CH
DBWU L K I N G V E R. ANDWICH SAN
I
I
N
W
W
A
D
D
S
N
N
H
A
A
C
S
S
I
H
H
W
NDWIC
H SAND
WICH S
A
ANDWIC
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
CH S
CH
DW
SAN
I
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
H
H
W
A
H SAND
WICH S
ANDWIC
ANDWIC
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
DWICH
SANDW
ICH SA
N
NDWICH
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
SAN
CH SAN
DWICH
SANDWI
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
ICH
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
Prep
Time
1min
|
Cook
Time
5min
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
CH SAN
DWICH
SANDW
SANDWI
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
S
ICH
ND
H
W
WIC
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
H
INGREDIENTS
MACROS
H
W
A
C
C
D
S
I
I
H SAN
WICH
ANDW
C
D
S
SANDW
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
REQUIRED:
S 1020
ICH
ND
H
W
Cal:
WIC
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
DWICH
SANDW
SANDW English Muffin
ICH SAN
N
H
W
A
C
2
whole
D
S
I
N
H
W
A
Protein:
110g
C
D
S
I
N
H
W
A
C
HS
WIC
WI
AND
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
- 150g
DWICH
SANDW
ICH SA
Carbs:
55g
N
H
H SANDW Egg Whites
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
H
WIC
W-I 90g
AN
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
Cheese
N
H
H
W
A
C
C
D
S
I
I
N
Fat:
40g
H
W
SAND
NDWIC
H
H SANDW Ham - 10Islices
WICH SA
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
CH
DWIC
DW
SAN
I
N
N
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
H SAND
H SAND
WICH S
ANDWIC
C
D
S
I
Green Onion
-SA
1 Nwhole
H
W
C
D
I
N
H
W
A
C
D
S
I
N
CH
DWI
DW
SA
I
N
N
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
H SAND
WICH S
ANDWIC
C
CH SAND
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
SANDW
NDWICH
H
H SANDW
WICH SA
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
CH
CH SAN
DWICH
SANDW
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
NDW
N
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
CH SAN
CH SAN
DWICH
SANDW
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
S
IC
NDW
ND
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
DWICH
SANDW
ICH SAN
ICH SAN
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
HS
WI
ANDW
AND
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
N
N
SANDW
ICH SA
NDWICH
H
W
WICH SA
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
H
W
AND
AN
C
D
S
S
I
N
INSTRUCTIONS
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
N
N
WICH
H SANDW
WICH SA
WICH SA
C
D
I
N
PREP NDWICH SAND
W
A
D
S
N
H
A
C
S
I
H
W
AND
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
Toast
2
whole
English
Muffins
SAND
ICH S
NDWIC
H
W
WICH SA
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N of a Green Onion SANDWICH
Chop
up
DW
SAND
SA½
N
H
H
A
C
C
S
I
I
H
W
W
C
D
D
I
N
N
H
W
A
A
H SAND
WICH S
WICH S
ANDWIC
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
DW
SAN
SApan on medium heat.CH SANDWICH
N
H
H
A
C
C
S
I
I
H
W
W
C
D
D
I
Heat
one
N
N
W
A
A
D
AN
HweSain’t
WICH S
ANDWonI the pan. (you already
C
D
DWICH S
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
Slap
some
non-stick-spray
know
wasting
no
calories
on
oil.)
N
H
W
D
SAN
IC
N
H
H SA
W
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
CH SAN
DWICH
DWICH
SANDWI
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
SAN
ND
H
H S THE EGGS
WIC
A
C
C
D
S
I
I
N
COOKING
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
DW into the medium heat
ICHand
H SAsprinkle
Cand
DofWsalt
DWICH
SANWhites
I
N
H
W
A
C
D
S
I
N
H
W
Evenly pour
150g
of
Egg
pan
your
desired
amount
A
C
D
S
I
N
H
W
A
H SA
HS
WIC
AND
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
pepper before adding
DW Onions.
ANGreen
DWICH
Sthe
ICH SA
N
NDWICH
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
H SA
HS
WI
AN
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
NDW is solid, cut into quarters.
NDWICH
NDWICH
H SAmixture
WICH SA
A
C
D
S
Once the top
of
the
egg
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
H SA
AN
C
CH
DW
S
I
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
H
H
W
SAND
ICH SA
NDWIC
NDWIC
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
ASSEMBLING
THE SANDWICH
CH S
CH
DW
SAN
I
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
H
H
W
A
AND 10 slices of your
DWIC
ICH S(Preferably low-sodium
Weave the 4 egg
slices
favorite
Ham.)
H Sbetween
WHam
ANplace
ANDWIC
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H of Cheese and one IofCHtheSAtop
W
Cslices
DEnglish
SA putting the entire CH SANDWICH S
I
N
H
W
C
D
I
N
W
90g/3
Muffins/middle/bottom
before
A
D
S
N
H
W
A
AND
H SEnglish
WICH S
ANDWI
ANDWIC
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
stack
between
the
extra
Muffin.
C
D
S
I
N
DW
SA
ICH
ICH
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
CH SAN
DWICH
SANDW
SANDWI
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
S 3, Egg 2, Ham 4/5, CH SANDWICH
N1,D Egg 1, Ham 2, EnglishSAMuffin
H
WIC English Muffin 1, Cheese
A
C
D
S
I
EXAMPLE:
1,
Ham
2,
Ham
N
H
W
A
C
D
S
I
N
H
W
C
D
I
N 8, English Muffin 3, Ham
H4, Ham 10, Cheese 3, English
WI4
AHam
C
D
S
I
N
H
W
A
C
D
S
SANDW
I
N
H
W
A
C
D
S
I
Cheese 2,
Ham
6/7,
Egg
3,
9,
Egg
Muffin
N
H
W
SAND
ICH
NDWIC
H
W
WICH SA
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
DWICH
SANDW
SANDW
ICH SAN
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
Optional:
the
microwave
for 30-60s to melt the
Cheese.
HS
WICH
WI Throw the sandwichNinto
AN
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
SANDW
SANDW
NDWICH
H
WICH SA
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
H
WIC
W
AN
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
H
H
W
A
PLATING
C
C
D
S
I
I
N
H
W
A
SAND
ICH SPhoto,
NDWIC
H
H SANDW Plate, Garnish,
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
Take
a
Sexy
and
C
D
S
I
CH
DWIC
DW
SAN
I
N
N
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
Tag Me @DamianTheFatass
GAINS.
H SAND
H SAND
WICH Sfor MAXIMUM AESTHETIC
ANDWIC
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
CH
DWIC
DW
SA
I
N
N
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
H SAND 195
H SAND
WICH S
ANDWIC
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
DWI
SA
ICH
N
NDW
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
H SAN
ANDWI
C
CH SAN
DWICH S
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
SA
IC
NDW
ND
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
SAN
SAN
ICH
NDW
BREAKFAST MCMUFFIN
CLICK HERE TO WATCH
CH SA
DWIC
SAND
I
N
NDWICH
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
H SA
HS
WIC
AND
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
DWICH
SANDW
ICH SA
N
NDWICH
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
H SA
HS
WI
AN
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
NDWICH
NDWICH
H SANDW
WICH SA
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
CH S
CH
DCWU T T I N G V E R. ANDWICH SAN
I
I
N
W
W
A
D
D
S
N
N
H
A
A
C
S
S
I
H
H
W
NDWIC
H SAND
WICH S
A
ANDWIC
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
CH S
CH
DW
SAN
I
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
H
H
W
A
H SAND
WICH S
ANDWIC
ANDWIC
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
DWICH
SANDW
ICH SA
N
NDWICH
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
SAN
CH SAN
DWICH
SANDWI
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
ICH
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
Prep
Time
1min
|
Cook
Time
5min
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
CH SAN
DWICH
SANDW
SANDWI
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
S
ICH
ND
H
W
WIC
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
H
INGREDIENTS
MACROS
H
W
A
C
C
D
S
I
I
H SAN
WICH
ANDW
C
D
S
SANDW
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
REQUIRED:
HIGH
PROTEIN
S 370
ICH
ND SANDWICH SAUCE:
H
W
Cal:
WIC
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
ICH
H SAN Fat-Free GreekICYogurt
D-W40g
SANDW
SANDW Thin Sourdough
ICslices
N
H
W
A
C
2
D
S
I
N
H
W
A
Protein:
40g
D
S
N
H
W
A
C
HS
WIC
WI
AND
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
Carbs:
30g
H SANDW
H SANDW Bacon - 1ICstrip
WICH SA Ketchup - N10g
ANDWICH
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
D
S
H
WIC
W
A- 5 g
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
Lettuce
Mustard
N
H
H
W
A
C
C
D
S
I
I
N
Fat:
10g
H
W
SAND
NDWIC
H
H SANDW Chicken -IC5oz
WICH SA
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
D
S
CH
DWIC
DW
SAN
I
N
N
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
S
H SAND
H SAND
ANDWIC
C
S
I
Tomato ICH SANDWICH
H
W
C
D
I
N
W
A
D
S
N
CH
DWI
DW
SA
I
N
N
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
H SAND
ANDWIC
C
CH SAND AvocadoW-IC¼H whole
DWICH S
S
I
N
H
W
A
C
D
S
I
N
W
A
D
S
N
SANDW
NDWICH
H
H SAND
WICH SA
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
CH
CH SAN
DWICH
SANDW
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
NDW
N
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
CH SAN
CH SAN
DWICH
SANDW
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
S
IC
NDW
ND
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
DWICH
SANDW
ICH SAN
ICH SAN
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
HS
WI
ANDW
AND
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
N
N
SANDW
ICH SA
NDWICH
H
W
WICH SA
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
H
W
AND
AN
C
D
S
S
I
N
INSTRUCTIONS
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
N
N
H SANDW
WICH SA
WICH SA PREP NDWICH SANDWICH
C
D
I
N
W
A
D
S
N
H
A
C
S
I
H
W
AND
A2 slices of Thin Sourdough
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
Toast
up
N
N
H
W
A
DWIC
SAND
ICH S
Ninto
H
W
WICH SA Slice up 1 strip
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
of
Bacon
2
strips
D
S
I
CH
DW
SAND
SAN
I
N
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
C Lettuce
WIfresh
Rip up your desired amount
H SAND
WICH S
WICH S
ANDof
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
DWyour favorite seasoning.)
SAN
SA
ICH with Paprika, Salt,Dand
N
H
Slice/Dice/Chop
5oz of Chicken Breast
and
season
Pepper.
(or
H
W
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
C
H SAN
WICH S
ANDWofI Tomato
C
D
DWICH S Slice up your
S
I
N
desired
amount
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
D
SAN
IC
N
H
H S¼Aof an Avocado
W
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
Slice
up
N
N
H
W
A
A
C
D
S
S
CH SAN
DWICH
DWICH
SANDWI
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
SAN
ND
H
HS
WIC
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
HIGH PROTEIN SANDWICH
DW
CH SAN
DWICH
DWICH
SANSAUCE
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
H SA
Mix
together
and
consistency
are even:
H S in a bowl until the texture
WIC
AND
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
DWICH
SANDW10g of Ketchup, C5gHofSAMustard
ICH SA
N
40g of Fat-Free
Greek
Yogurt,
NDWICH
H
W
A
C
D
S
I
N
H
W
C
D
I
N
W
A
D
H SA
HS
WI
AN
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
NDW
NDWICH
NDWICH COOKING THE
H S/ABACON
WICH SA
A
C
D
S
I
N
H
W
A
C
CHICKEN
D
S
I
N
H
W
A
C
D
S
I
H SA
H
W
AN
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
H
H
W
Lay all strips of Bacon onto
bothIC
NDpan on high-heat and crisp
H SAbefore removing. ICH SANDWIC
NDWIC
H SAthe
W sides
C
D
I
N
W
A
D
S
N
H
A
C
S
I
CH S
CH
DW
SANDW
I
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
H
H
W
A
IC sear
ANDthe Chicken Breast onto
Once the Bacon is
cooked,
the
high-heat
one
NDWuntil
H Sslap
WICH S pan and cook byNsearing
Aside
ANDWIC
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
CH then flip to the other
DW sear, then keep flipping
Sa Abeautiful even cook CH SANDWICH S
I
N
H
W
A
D
S
marks
appear,
side
and
slightly
toIC
get
N
H
W
A
C
D
S
I
N
H
W
A
WICH S
ANDWI
ANDWIC throughoutHthe
CH SAND
D
S
I
N
H
W
A
chicken.
C
D
S
I
N
H
W
A
C
D
S
I
N
W
A
Dcutting
Sspatula
ICH
ICthe Chicken Breast is fully
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
H
H
W
Check
if
cooked
by
through
a
few
pieces
with
the
and
making
sure
the
A
C
C
D
S
I
CH SAN
DWICH
SANDW
SANDWI
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
insides
are
entirely
white.
H
W
A
S
ICH
ND
H
W
WIC
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
CH SAN
DWICH
SANDW
SANDW
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
HS
WICH
WIC THE SANDWICH NDWICH SAND
C
D
D
ASSEMBLING
I
N
N
W
A
A
D
S
S
N
H
H
A
C
C
S
I
I
DWICH if you are lost follow
SANDW
SANDW
ICH SA in any which way
N
H
W
A
You may assemble
the
sandwich
you
want;
however,
this
guide:
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
H Sourdough
WICH
WI Avocado, Lettuce, Tomato,
AN Sauce, Bacon, Chicken,
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
H
Sourdough
High
Protein
Lettuce,
H
W
A
C
C
D
S
I
I
N
SANDW
SANDW
NDWICH
H
WICH SA
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
H
WIC
W
AN
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
H
W
SAND
NDWIC
H
H SANDW PLATING ICH SANDWICH SA
A
C
S
I
H
W
C
D
I
N
W
A
D
S
CH
DWIC
Plate,
Garnish,
and
Tag
Me
MAXIMUM
AESTHETIC
GAINS.
DW Take a Sexy Photo,
SAN@DamianTheFatass for
I
N
N
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
H SAND
H SAND
WICH S
ANDWIC
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
CH
DWIC
DW
SA
I
N
N
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
H SAND 197
H SAND
WICH S
ANDWIC
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
DWI
SA
ICH
N
NDW
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
H SAN
ANDWI
C
CH SAN
DWICH S
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
SA
IC
NDW
ND
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
SAN
SAN
ICH
NDW
BLCT
CH SA
DWIC
SAND
I
N
NDWICH
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
H SA
HS
WIC
AND
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
DWICH
SANDW
ICH SA
N
NDWICH
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
H SA
HS
WI
AN
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
NDWICH
NDWICH
H SANDW
WICH SA
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
CH S
CH
DBWU L K I N G V E R. ANDWICH SAN
I
I
N
W
W
A
D
D
S
N
N
H
A
A
C
S
S
I
H
H
W
NDWIC
H SAND
WICH S
A
ANDWIC
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
CH S
CH
DW
SAN
I
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
H
H
W
A
H SAND
WICH S
ANDWIC
ANDWIC
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
DWICH
SANDW
ICH SA
N
NDWICH
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
SAN
CH SAN
DWICH
SANDWI
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
ICH
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
Prep
Time
1min
|
Cook
Time
5min
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
CH SAN
DWICH
SANDW
SANDWI
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
S
ICH
ND
H
W
WIC
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
H
INGREDIENTS
MACROS
H
W
A
C
C
D
S
I
I
H SAN
WICH
ANDW
C
D
S
SANDW
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
REQUIRED:
HIGH
PROTEIN
S 1075
ICH
ND SANDWICH SAUCE:
H
W
Cal:
WIC
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
ICH
D-W75g
SANDW
SANDW Sourdough
ICH SAN Fat-Free Greek
N
H
W
A
C
3
slices
Yogurt
D
S
I
N
H
W
A
Protein:
92g
C
D
S
I
N
H
W
A
C
HS
WIC
WI
AND
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
Carbs:
78g
H SANDW
H SANDW Bacon - 4ICstrip
WICH SA Ketchup - N30g
ANDWICH
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
D
S
H
WIC
W
A- 15g
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
Lettuce
Mustard
N
H
H
W
A
C
C
D
S
I
I
N
Fat:
44g
H
W
SAND
NDWIC
H
H SANDW Chicken -IC10oz
WICH SA
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
D
S
CH
DWIC
DW
SAN
I
N
N
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
S
H SAND
H SAND
ANDWIC
C
S
I
Tomato ICH SANDWICH
H
W
C
D
I
N
W
A
D
S
N
CH
DWI
DW
SA
I
N
N
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
H SAND
ANDWIC
C
CH SAND AvocadoW-IC1Hwhole
DWICH S
S
I
N
H
W
A
C
D
S
I
N
W
A
D
S
N
SANDW
NDWICH
H
H SAND
WICH SA
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
CH
CH SAN
DWICH
SANDW
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
NDW
N
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
CH SAN
CH SAN
DWICH
SANDW
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
S
IC
NDW
ND
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
DWICH
SANDW
ICH SAN
ICH SAN
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
HS
WI
ANDW
AND
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
N
N
SANDW
ICH SA
NDWICH
H
W
WICH SA
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
H
W
AND
AN
C
D
S
S
I
N
INSTRUCTIONS
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
N
N
H SANDW
WICH SA
WICH SA PREP NDWICH SANDWICH
C
D
I
N
W
A
D
S
N
H
A
C
S
I
W
AND
A3 slices of Sourdough H SANDWICH
D
S
S
N
H
H
A
C
C
S
I
I
H
W
Toast
up
W
C
D
D
I
N
N
W
A
WIC8 strips
H SAND
WICH S
WICH SA Slice up 4 Nstrips
ANDinto
C
D
S
I
N
H
W
A
C
D
S
I
N
of
Bacon
H
W
A
C
D
S
I
CH
DW
SAND
SA
I
N
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
C Lettuce
Rip up your desired amount
WIfresh
H SAND
WICH S
WICH S
ANDof
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
CH with Paprika, Salt, W
D(orWyour favorite seasoning.)
SAN
Slice/Dice/Chop
10oz of Chicken Breast
and
and Pepper.
SA
Iseason
N
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
N
N
H
A
A
C
D
H SAN
WICH S
ANDWofI Tomato
desired
amount
C
D
DWICH S Slice up your
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
D
SAN
IC
N
H
H S1 Awhole Avocado
W
A
C
C
D
S
I
I
N
H
W
Slice
up
W
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
CH SAN
DWICH
DWICH
SANDWI
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
SAN
ND
H
HS
WIC
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
HIGH
PROTEIN
SANDWICH
SAUCE
ANDW
CH SAN
DWICH
DWICH
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
Mix
together
and
consistency
are even:
H SA
H S in a bowl until the texture
WIC
AND
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
75g of Fat-Free Greek
Yogurt,
of Mustard
DWICH
SANDW30g of Ketchup, C15g
ICH SA
N
NDWICH
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
D
H SA
HS
WI
AN
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
NDW
NDWICH
NDWICH COOKING THE
H S/ABACON
WICH SA
A
C
D
S
I
N
CHICKEN
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
H of Bacon onto the panIConH high-heat
CH SA
Cstrips
DW and crisp both sidesAbefore
SAN
I
I
N
H
W
W
A
C
D
D
S
I
N
N
W
A
A
D
S
S
Lay
all
removing.
N
H
H
W
NDWIC
NDWIC
H SAND
WICH S
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
CH S
CH
DW
SAN
I
I
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
H
H
W
A
IC sear
Once the Bacon is cooked,
the
high-heat
one
ANDthe Chicken Breast onto
NDWuntil
H Sslap
WICH S pan and cook byNsearing
Aside
ANDWIC
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
CH then flip to the other
DW sear, then keep flipping
Sa Abeautiful even cook CH SANDWICH S
I
N
marks
appear,
side
and
slightly
toIC
get
H
W
A
D
S
N
H
W
A
C
D
S
I
N
H
W
A
WICH S
ANDWI
ANDWIC throughoutHthe
CH SAND
D
S
I
chicken.
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
W through a few pieces
A and making sure the
Dcutting
Sspatula
ICH
ICthe Chicken Breast is fully
N
H
W
W
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
Check
if
cooked
by
with
the
I
N
H
H
W
A
C
C
D
S
I
CH SAN
DWICH
SANDW
SANDWI
I
N
H
W
A
C
D
S
I
N
H
W
A
insides
are
entirely
white.
C
D
S
I
N
H
W
A
S
ICH
ND
H
W
WIC
A
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
CH SAN
DWICH
SANDW
SANDW
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
ASSEMBLING
HS
WICH
WIC THE SANDWICH NDWICH SAND
C
D
D
I
N
N
W
A
A
D
S
S
N
H
H
A
C
C
S
I
I
DWICH if you are lost follow
SANDW
SANDW
ICH SA in any which way
You may assemble
the
sandwich
you
want;
however,
this
guide:
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
I
N Chicken, High-Protein
H S Bread, Tomato, HighWICH
W
ABacon,
C
D
D
S
I
N
N
H
W
A
A
C
D
S
Bread,
Lettuce,
Tomato,
High-Protein
Sauce,
Sauce,
Lettuce,
S
I
N
H
H
W
A
C
C
D
S
I
I
N
SANDW
SANDW Protein Sauce,
ICH SALettuce, Bread DWICH SANDWICH
H
WChicken,
C
D
I
N
W
A
Bacon,
D
S
N
H
A
C
S
I
H
WIC
W
AN
C
D
D
S
I
N
N
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
H
W
SAND
NDWIC
H
H SANDW PLATING ICH SANDWICH SA
A
C
S
I
H
W
C
D
I
N
W
A
D
S
CH
DWIC
DW
SAN
I
N
N
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
C MAXIMUM AESTHETICWGAINS.
S and Tag Me @DamianTheFatass
Plate, Garnish, Take
aDSexy
H SAND
H SAND
WICHPhoto,
ANDWIfor
C
S
I
N
H
A
C
D
S
I
N
H
W
A
C
D
S
I
N
CH
DWIC
DW
SA
I
N
N
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
H SAND 198
H SAND
WICH S
ANDWIC
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
DWI
SA
ICH
N
NDW
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
H SAN
ANDWI
C
CH SAN
DWICH S
S
I
N
H
W
A
C
D
S
I
N
H
W
A
C
D
S
I
N
H
W
SA
IC
NDW
ND
H
W
A
A
C
D
S
S
I
N
H
H
W
A
C
C
D
S
I
I
N
H
W
W
A
C
D
D
S
I
SAN
SAN
ICH
NDW
BLCT
CLICK HERE TO WATCH
OLES
SERO
S CA
E
R
S
S CASS
L
E
A
O
S
C
R
S
S
E
A
E
S
C
L
S
O
S
A
E
R
C
OL
SE
S
ASS
E
R
S
C
L
E
A
O
S
S
C
E
R
S
S
L
E
A
E
O
S
C
L
R
S
O
S
E
A
E
R
S
C
ES CAS
ROLES
SSEROL
S CASSE
L
E
A
O
S
C
R
S
S
E
A
E
S
C
L
S
O
S
A
E
R
C
L
E
ASS
ES
RO
SS
C
L
E
A
O
S
S
C
E
R
S
S
L
E
A
E
O
S
C
L
R
S
O
S
E
A
E
R
S
C
L
E
ES CAS
ROLES
SSERO
L
E
A
ES CASS
O
S
C
R
S
S
E
A
E
S
C
L
S
O
S
A
E
R
C
L
E
RUOT T I N G V E R. CASSEROLES
SS
CAS
E
A
S
S
C
E
S
S
L
C
A
E
O
C
L
R
O
S
E
E
R
S
L
E
S
LES CA
EROLES
ASSERO
ES CASS
O
S
C
R
S
S
E
A
E
S
C
L
S
O
S
A
E
R
C
L
E
O
S
S
R
S
CAS
LE
E
A
O
S
S
C
E
R
S
S
L
E
A
E
O
S
C
L
R
S
O
S
E
A
E
R
S
C
L
E
S
O
LES CA
EROLES
ASSER
ES CASS
O
S
C
R
S
S
E
A
E
S
C
L
S
O
S
A
E
R
C
L
E
O
S
S
CAS
LE
ER
AS
O
S
S
C
E
R
S
S
L
E
A
E
O
S
C
L
R
S
O
S
E
A
E
R
S
C
L
E
S
O
S
S
A
LES C
EROLE
ASSER
O
S
C
LES CAS
R
S
S
E
A
E
S
C
L
S
O
S
A
E
R
C
L
E
O
S
S
R | Cook Time 35min
CA
LE
E5min
AS
O
S
S
C
E
R
S
S
L
E
A
E
O
S
C
L
R
S
O
S
Prep
Time
E
A
E
R
S
C
L
E
S
O
S
S
A
OLES C
SEROLE
CASSER
LES CAS
R
S
S
E
A
E
S
C
L
S
O
S
A
E
R
C
L
E
O
S
S
E
R
S
L
OMACROS
SE
S CA
CA
E
R
S
S
L
E
A
E
O
S
C
L
R
S
O
S
E
A
E
R
S
C
L
E
S
INGREDIENTS
O
S
S
A
E
R
S
OLES C
SEROL
CASSE
R
S
OLES CA REQUIRED:
S
E
A
E
S
C
L
S
O
S
A
E
R
C
L
E
O
S
S
E
R
S
OL 495
SE
SC
CA
E
Cal:
R
S
S
L
E
A
E
O
S
C
L
R
S
O
S
E
A
E
R
S
C
L
E
S
O
S
S
A
E
R
S
C
ROLES
SSEROL
OLES CA Broccoli -A500g
S CASSE
E
A
E
S
C
L
S
O
S
A
E
R
C
Protein:
61g
L
E
O
S
S
E
R
S
L
E
O
S
C - 350g
ES C
R
S
S
L
E
A
E
O
S
C
L
R
S
O
S
E
A
E
R
S
C
L
E
S
O
S
S
A
Egg
Whites
E
R
S
C
L
E
ROLES
SSERO
Carbs:
45g
OLES CA
S CASS
E
A
E
S
C
L
S
O
S
A
E
R
C
L
E
O
S
S
E
R
S
L
E
A
C
ES C
RO
SS
Tomato
- 100g
S Sauce
L
E
A
E
O
S
C
L
R
S
O
S
E
A
E
R
S
C
L
E
S
O
S
S
A
E
R
S
C
L
E
A
Fat:
8g
EROLES
ASSERO
ES CASS
ROLES C Low-Fat CCheese
S
C
S
O
S
- L25g
A
E
R
C
L
E
O
S
S
E
R
S
L
E
A
O
S
OLES
S CAS
EROLES
ASSER
E
R
S
C
L
E
S
O
S
S
A
E
R
S
C
L
E
A
O
S
S
C
E
R
S
S
L
E
A
E
O
S
C
ROL
ASSER
ES CAS
ROLES
C
L
E
O
S
S
E
R
S
L
E
A
O
S
C
R
S
S
LES
E
A
E
O
S
C
L
R
S
OPTIONAL:
O
S
E
A
E
R
S
C
L
E
S
O
S
S
A
E
R
S
C
L
E
A
O
S
S
C
CAS
EROLE
ASSER
S
C
EROLES
S
S
A
E
C
L
O
S
Salt ES CASSEROLES
E
R
L
E
O
S
LES
ER
AS
O
S
C
L
R
S
O
S
E
A
E
R
S
C
L
E
S
O
S
S
A
E
R
S
C
L
E
A
O
S
S
C
Pepper
SEROLE
CASSER
LES CAS
EROLES
S
O
S
A
E
R
C
L
E
O
S
S
E
R
S
L
E
A
O
S
C
R
S
ES
OLES
SE
CA
LSeasoning
R
S
O
S
E
A
E
R
S
C
L
E
S
Italian
O
S
S
A
E
R
S
C
L
E
A
O
S
S
C
E
R
S
SEROL
CASSE
LES CA
EROLES
S
O
S
A
E
R
C
L
E
O
S
S
E
R
S
L
E
A
O
S
C
R
S
OLE
SE
CA
LES
R
S
O
S
E
A
E
R
S
C
L
E
S
O
S
S
A
E
R
S
C
L
E
A
O
S
S
C
E
R
S
SEROL
CASSE
LES CA
S
O
SEROLES
S
A
E
R
C
L
E
O
S
S
E
R
S
L
E
A
O
S
C
R
S
S
E
OLE
S
CA
LE
R
S
O
S
E
A
E
R
S
C
L
E
S
O
S
S
A
E
R
S
C
L
E
A
O
S
S
C
E
R
S
S
L
E
CASS
LES CA
SSERO
O
SEROLE
S
A
E
R
C
L
E
O
S
S
E
R
S
L
E
A
O
S
C
R
S
S
E
A
C
LE
ROL
SS
O
S
E
A
E
R
S
C
L
INSTRUCTIONS
E
S
O
S
S
A
E
R
S
C
L
E
A
O
S
S
C
E
R
S
S
L
E
A
SSERO
S CASS
A
E
SSEROLE PREP LES CASSEROLES C
C
L
O
S
E
R
L
E
O
S
R
S
E
A
ROL
SS
Othe oven to 450°
SC
E
A
E
R
S
C
L
E
S
O
S
S
A
E
R
S
C
L
E
A
O
S
S
C
E
R
S
S
L
E
A
E
Preheat
OLES C
S CASS
ASSERO
E
R
SSEROL
C
L
E
O
S
S
E
R
S
L
E
A
O
S
C
R
S
S
E
A
E
S
C
OL
S
ERO
AS
E
R
S
C
L
E
S
O
S
S
A
E
R
S
C
L
E
A
O
S
S
C
E
R
S
S
L
E
A
E
O
S
C
S bite-sized pieces EROLES CAS
ASSER
ROLEinto
SSEROL Chop up 500g
C
E
ofABroccoli
S
S
E
S
L
O
S
C
R
S
S
E
A
E
S
C
L
ERO
AS
ES
RO
S
C
L
E
S
O
S
S
A
E
R
S
C
L
E
A
O
S
S
C
E
R
S
S
L
E
A
E
O
S
C
L
LES
ES CAS(or your favoriteSseasoning.)
ROwith
CASSER
L
E
ASSERO
O
S
S
E
R
S
L
E
A
O
S
C
R
S
S
E
A
E
MixS350g
of
Egg
Whites
Salt,
Pepper,
and
Italian
Seasoning
C
L
S
ES
RO
SERO
CA
L
E
S
O
S
S
A
E
R
C
L
E
A
O
S
S
C
E
R
S
S
L
E
A
E
O
S
C
L
R
S
ES CA
ROLES
CASSE
L
E
ASSERO
O
S
S
E
R
S
L
E
A
O
S
C
R
S
S
E
A
E
S
C
L
S
ES non-stick over the entire
ROdeep dish baking trayCand
SER
CA
L
E
S
O
S
S
A
E
R
S
C
L
E
A
Grab
your
slap
some
surface.
O
S
S
C
E
R
S
S
L
E
A
E
O
S
L
R
S
CASSE
LES CA
EROLES
O
S
S
CASSERO
E
R
S
L
E
A
O
S
C
R
S
S
E
A
E
S
C
L
S
O
S
SER
CA
LE
ER
S
O
S
S
A
E
R
S
C
L
E
A
O
S
S
C
E
R
S
S
L
E
A
E
O
S
C
L
R
S
O
S
E
E
MAKING THE CASSEROLE:
1
CASS
LES CA
EROLPHASE
O
S
S
CASSER
E
R
S
L
E
A
O
S
C
R
S
S
E
A
E
S
C
L
S
O
S
A
C
LE
ER baking tray:
SSER
O
S
S
A
Add
to
your
E
R
S
C
L
E
A
O
S
S
C
E
R
S
S
L
E
A
E
O
S
C
L
R
S
O
S
E
A
OLES C
SEROLE
S CASS
CASSER The Broccoli
E
R
S
L
E
A
O
S
C
R
S
S
E
A
E
S
C
L
S
O
S
A
E
R
SSE
OL
SEMixture
SC
A
E
R
S
C
L
E
A
O
S
S
C
E
R
S
S
L
E
A
E
O
S
C
L
R
S
The
Egg
O
S
E
A
E
R
OLES C
SEROL
S CASS
CASSE
E
R
S
L
E
A
O
S
C
R
S
S
E
A
E
S
C
L
S
O
S
A
E
R
C
OL
SE
S
ASSE
E
R
S
C
L
E
A
O
S
S
C
E
R
S
S
L
E
A
E
O
S
C
L
R
S
O
S
E
A
E
R
S
C
L
RO25min.
Pop that sh*t inEthe
oven
ES CAS
ROLES
SSEfor
S CASSE
L
E
A
O
S
C
R
S
S
E
A
S
C
L
S
O
S
A
E
R
C
L
E
O
S
S
ASS
E
R
S
C
L
E
A
O
S
S
C
E
R
S
S
L
E
A
E
O
S
C
L
R
S
O
S
E
A
E
R
S
C
L
O
ES CAS
ROLES
SSERPHASE
S CASSE MAKING THE
L
E
A
O
S
C
R
S
S
E
A
E
S
C
L
S
O
S
CASSEROLE:
2
A
E
R
C
L
E
ES
RO
SS
CASS
L
E
A
O
S
S
C
E
R
S
S
L
E
A
E
O
S
C
L
R
S
O
S
E
A
E
R
S
C
L
E
S
Temporary take the
casserole
add:SSEROLES
ES CA
SSEROout of the oven and
S CASS
L
A
O
C
R
S
E
A
E
S
C
L
S
O
S
A
E
R
C
L
E
S
ES
RO
STomato
CASS
L
E
A
O
S
S
C
E
R
100g
of
Sauce
S
S
L
E
A
E
O
S
C
L
R
S
O
S
E
A
E
R
S
C
L
E
S
LES CA
EROLES
ASSERO
ES CASS 25g of Low-Fat
O
S
C
R
S
S
E
A
E
S
Cheese
C
L
S
O
S
A
E
R
C
L
E
O
S
S
CAS
LE
ER
AS
O
S
S
C
E
R
S
S
L
E
A
E
O
S
C
L
R
S
O
S
E
A
E
R
S
C
L
E
S
O
S
S
LES CA
EROLE
ASSER
ES CAS
O
S
C
R
S
S
E
A
E
S
C
L
S
O
S
A
E
R
C
L
E
O
S
S
CAS
LE
ASsh*t back in for 10min.OLES CASSER
Pop
that
O
S
C
E
R
S
L
E
E
O
S
L
R
S
O
E
A
R
S
C
E
S
S
S
A
ES CAS
OLES C
SEROLE
CASSER
R
S
S
E
A
E
S
C
L
S
O
S
A
E
R
C
L
E
O
S
S
E
R
S
CA
L
E
A
O
S
S
C
E
R
S
S
L
E
A
E
O
S
C
L
R
S
O
S
E
A
E
R
S
C
PLATING
L
E
S
O
S
S
A
E
R
ASSE
OLES C
SEROL
CSexy
LES CAS Plate, Garnish,
R
S
S
E
A
E
S
C
L
S
O
S
A
E
R
C
L
E
O
S
S
Take
a
Photo,
and
E
R
S
OL
SE
S CA
CA
E
R
S
S
L
E
A
E
O
S
C
L
R
S
O
S
E
A
E
R
S
C
L
E
S
O
S
S
A
E
R
S
C
E MAXIMUM AESTHETIC
Tag Me @DamianTheFatass
GAINS.
OLES
SEROL
CASSfor
LES CA
R
S
S
E
A
E
S
C
L
S
O
S
A
E
R
C
L
E
O
S
S
E
R
S
L
E
O
S
S CA
CA
E
R
S
S
L
E
A
E
O
S
C
L
R
S
O
S
E
A
E
R
S
C
L
E
S
O
S
S
A
E
R
S
C
L
ROLES 201
SSERO
OLES CA
S CASSE
E
A
E
S
C
L
S
O
S
A
E
R
C
L
E
O
S
S
E
R
S
L
E
A
ES C
RO
SS
SC
L
E
A
E
O
S
C
L
R
S
O
S
E
A
E
R
S
C
L
E
S
O
S
S
A
E
R
S
C
L
E
A
ROLES
SSERO
OLES C
S CASS
E
A
E
S
C
L
S
O
S
A
E
R
C
L
E
O
S
S
E
R
S
L
E
A
ES C
RO
SS
SC
L
E
A
E
O
S
C
L
R
S
O
S
E
A
E
R
S
C
L
E
S
O
S
S
A
E
R
S
C
L
E
A
OLES
SERO
CASS
LES C
CHEESY BROCCOLI
OLES
SERO
S CA
E
R
S
S CASS
L
E
A
O
S
C
R
S
S
E
A
E
S
C
L
S
O
S
A
E
R
C
OL
SE
S
ASS
E
R
S
C
L
E
A
O
S
S
C
E
R
S
S
L
E
A
E
O
S
C
L
R
S
O
S
E
A
E
R
S
C
ES CAS
ROLES
SSEROL
S CASSE
L
E
A
O
S
C
R
S
S
E
A
E
S
C
L
S
O
S
A
E
R
C
L
E
ASS
ES
RO
SS
C
L
E
A
O
S
S
C
E
R
S
S
L
E
A
E
O
S
C
L
R
S
O
S
E
A
E
R
S
C
L
E
ES CAS
ROLES
SSERO
L
E
A
ES CASS
O
S
C
R
S
S
E
A
E
S
C
L
S
O
S
A
E
R
C
L
E
RUOL K I N G V E R. CASSEROLES
SS
CAS
E
A
S
S
C
E
S
S
L
B
A
E
O
C
L
R
O
S
E
E
R
S
L
E
S
LES CA
EROLES
ASSERO
ES CASS
O
S
C
R
S
S
E
A
E
S
C
L
S
O
S
A
E
R
C
L
E
O
S
S
R
S
CAS
LE
E
A
O
S
S
C
E
R
S
S
L
E
A
E
O
S
C
L
R
S
O
S
E
A
E
R
S
C
L
E
S
O
LES CA
EROLES
ASSER
ES CASS
O
S
C
R
S
S
E
A
E
S
C
L
S
O
S
A
E
R
C
L
E
O
S
S
CAS
LE
ER
AS
O
S
S
C
E
R
S
S
L
E
A
E
O
S
C
L
R
S
O
S
E
A
E
R
S
C
L
E
S
O
S
S
A
LES C
EROLE
ASSER
O
S
C
LES CAS
R
S
S
E
A
E
S
C
L
S
O
S
A
E
R
C
L
E
O
S
S
R | Cook Time 35min
CA
LE
E5min
AS
O
S
S
C
E
R
S
S
L
E
A
E
O
S
C
L
R
S
O
S
Prep
Time
E
A
E
R
S
C
L
E
S
O
S
S
A
OLES C
SEROLE
CASSER
LES CAS
R
S
S
E
A
E
S
C
L
S
O
S
A
E
R
C
L
E
O
S
S
E
R
S
L
OMACROS
SE
S CA
CA
E
R
S
S
L
E
A
E
O
S
C
L
R
S
O
S
E
A
E
R
S
C
L
E
S
INGREDIENTS
O
S
S
A
E
R
S
OLES C
SEROL
CASSE
R
S
OLES CA REQUIRED:
S
E
A
E
S
C
L
S
O
S
A
E
R
C
L
E
O
S
S
E
R
S
OL 1620
SE
SC
CA
E
Cal:
R
S
S
L
E
A
E
O
S
C
L
R
S
O
S
E
A
E
R
S
C
L
E
S
O
S
S
A
E
R
S
C
ROLES
SSEROL
OLES CA Broccoli -A500g
S CASSE
E
A
E
S
C
L
S
O
S
A
E
R
C
Protein:
102g
L
E
O
S
S
E
R
S
L
E
O
S
C - 200g
ES C
R
S
S
L
E
A
E
O
S
C
L
R
S
O
S
E
A
E
R
S
C
L
E
S
O
S
S
A
Egg
Whites
E
R
S
C
L
E
ROLES
SSERO
Carbs:
152g
OLES CA
S CASS
E
A
E
S
C
L
S
O
S
A
E
R
C
L
E
O
S
S
E
R
S
L
E
A
ES C
RO
SS
Eggs
-S3Cwhole
L
E
A
E
O
S
C
L
R
S
O
S
E
A
E
R
S
C
L
E
S
O
S
S
A
E
R
S
C
L
E
A
Fat:
67g
SSERO
S CASS
EROLES
A
E
ROLES C Tomato Sauce
S
C
L
S
O
S
175g
A
E
R
C
L
E
O
S
S
E
R
S
L
E
A
O
S
OLES CCheese - 150g ASSEROLES CAS
EROLES
ASSER
R
S
C
E
S
S
S
A
E
S
C
L
A
O
S
C
Low-Fat
E
R
S
L
E
E
O
S
C
ROL
ASSER
ES CAS
ROLES
C
L
E
O
S
S
E
R
S
L
E
A
O
S
C
R
S
S
LES
E
A
E
O
S
C
L
R
S
Bread
Crumbs - 1.5 cups
O
S
E
A
E
R
S
C
L
E
S
O
S
S
A
E
R
S
C
L
E
A
O
S
S
C
EROLE
ASSER
S
C
LES CAS
EROLES
S
O
S
A
E
R
C
L
E
O
S
S
E
R
S
L
E
A
O
S
C
LES
ER
AS
O
S
C
LES
R
S
O
S
E
A
E
R
S
C
L
E
S
O
S
S
A
E
R
S
C
L
E
A
O
S
S
C
OPTIONAL:
SEROLE
CASSER
LES CAS
EROLES
S
O
S
A
E
R
C
L
E
O
S
S
E
R
S
L
E
A
O
S
C
R
S
OLES
SE
CA
LES
R
S
O
S
E
A
E
R
S
C
L
E
S
Salt
O
S
S
A
E
R
S
C
L
E
A
O
S
S
C
E
R
S
SEROL
CASSE
EROLES Pepper S CASSEROLES CA
S
S
A
E
C
L
O
S
E
R
L
E
O
S
R
S
OLE
SE
CA
LE
R
S
O
S
E
A
E
R
S
C
L
E
S
O
S
S
A
E
R
S
C
L
E
A
O
S
S
C
E
R
S
SEROL
CASSE
LES CA
S
O
SEROLES Italian Seasoning
S
A
E
R
C
L
E
O
S
S
E
R
S
L
E
A
O
S
C
R
S
S
E
OLE
S
CA
LE
R
S
O
S
E
A
E
R
S
C
L
E
S
O
S
S
A
E
R
S
C
L
E
A
O
S
S
C
E
R
S
S
L
E
CASS
LES CA
SSERO
O
SEROLE
S
A
E
R
C
L
E
O
S
S
E
R
S
L
E
A
O
S
C
R
S
S
E
A
C
LE
ROL
SS
O
S
E
A
E
R
S
C
L
INSTRUCTIONS
E
S
O
S
S
A
E
R
S
C
L
E
A
O
S
S
C
E
R
S
S
L
E
A
SSERO
S CASS
A
E
SSEROLE PREP LES CASSEROLES C
C
L
O
S
E
R
L
E
O
S
R
S
E
A
ROL
SS
Othe oven to 450°
SC
E
A
E
R
S
C
L
E
S
O
S
S
A
E
R
S
C
L
E
A
O
S
S
C
E
Preheat
R
S
S
L
E
A
E
OLES C
S CASS
ASSERO
E
R
SSEROL
C
L
E
O
S
S
E
R
S
L
E
A
O
S
C
R
S
S
E
A
E
S
C
OL
S
ERO
AS
E
R
S
C
L
E
S
O
S
S
A
E
R
S
C
L
E
A
O
S
S
C
E
R
S
S
L
E
A
E
O
S
C
of Broccoli
LESbite-sized pieces SSEROLES CAS
ASSER
ROinto
SSEROL Chop up 500g
C
E
S
S
E
S
L
A
O
C
R
S
E
A
E
S
C
L
ERO
AS
ES
RO
S
C
L
E
S
O
S
S
A
E
R
S
C
L
E
A
O
S
S
C
E
R
S
S
L
E
A
E
O
S
C
L
ES Eggs with Salt, Pepper,
CASSeasoning (or your favorite
ESItalian
R&O3Lwhole
CASSER
L
E
ASSERO
Mix 200g of Egg
Whites
and
seasoning.)
O
S
S
E
R
S
L
E
A
O
S
C
R
S
S
E
A
E
S
C
L
S
ES
RO
SERO
CA
L
E
S
O
S
S
A
E
R
S
C
L
E
A
O
S
S
C
E
R
S
S
L
E
A
E
O
S
C
L
R
S
CA
LESand slap some non-stick
ES entire
CASSE
Lthe
EROtray
ASSERO Grab your Odeep
O
S
S
E
R
S
L
E
A
O
S
C
R
S
dish
baking
over
surface.
S
E
A
E
S
C
L
S
ES
R
SER
CA
L
E
S
O
S
S
A
E
R
S
C
L
E
A
O
S
S
C
E
R
S
S
L
E
A
E
O
S
C
L
R
S
CASSE
LES CA
EROLES
O
S
S
CASSERO
E
R
S
L
E
A
O
S
C
R
S
S
E
A
E
S
C
L
S
O
S
R CASSEROLE: PHASEC1ASSEROLE
SER
MAKING
CA
ETHE
S
S
S
A
E
S
C
L
A
O
S
C
E
R
S
L
E
E
O
S
L
R
S
O
S
E
CASS
LES CA
EROLE
Add to your bakingCtray:
O
S
S
CASSER
E
R
S
L
E
A
O
S
R
S
S
E
A
E
S
C
L
S
O
S
A
C
LE
ER
SSER
O
S
S
A
E
R
S
C
L
E
A
O
S
S
The
Broccoli
C
E
R
S
S
L
E
A
E
O
S
C
L
R
S
O
S
E
A
OLES C
SEROLE
S CASS
CASSER The Egg Mixture
E
R
S
L
E
A
O
S
C
R
S
S
E
A
E
S
C
L
S
O
S
A
E
R
SSE
OL
SE
SC
A
E
R
S
C
L
E
A
O
S
S
C
E
R
S
S
L
E
A
E
O
S
C
L
R
S
O
S
E
A
E
R
EROL
OLES C
Sfor
S CASS
CASSE
E
R
S
L
E
A
O
S
C
R
S
S
E
A
E
S
C
L
S
O
S
A
PopCthat
sh*t
in
the
oven
25min.
E
R
C
OL
SE
S
ASSE
E
R
S
C
L
E
A
O
S
S
E
R
S
S
L
E
A
E
O
S
C
L
R
S
O
S
E
A
E
R
S
C
ES CAS
ROLES
SSEROL
S CASSE
L
E
A
O
S
C
R
S
S
E
A
E
S
C
L
S
O
S
A
E
R
C
L
E
STHE CASSEROLE: PHASEES2 CASSERO
S
ASS
E
S
C
L
A
MAKING
O
S
C
E
R
S
L
E
E
O
S
L
R
S
O
E
A
R
S
C
L
ES CAS
ROLES
SSEROout of the oven andLadd:
S CASSE TemporaryEtake
L
E
A
O
S
C
the
casserole
R
S
S
E
A
E
S
C
L
S
O
S
A
E
R
C
S
ES
RO
STomato
CASS
L
E
A
O
S
S
C
E
R
S
S
L
E
A
E
O
S
C
L
R
S
175g
of
Sauce
O
S
E
A
E
R
S
C
L
E
S
ES CA
ROLES
SSERO
S CASS
L
E
A
O
S
C
R
S
S
E
A
E
S
C
L
S
O
S
A
150g of
Low-Fat
Cheese
E
R
C
L
E
ES
RO
SS
CASS
L
E
A
O
S
S
C
E
R
S
S
L
E
A
E
O
S
C
L
R
S
O
S
E
A
E
R
S
C
L
E
S
Crumbs
LES CA
EROLES
ASSERO
ES CASS 1.5 cups ofSBread
O
S
C
R
S
S
E
A
E
S
C
L
S
O
S
A
E
R
C
L
E
O
S
CAS
LE
ER
AS
O
S
S
C
E
R
S
S
L
E
A
E
O
S
C
L
R
S
O
S
E
A
E
R
S
C
L
E
S
O
S
S
SSER
LES CA
EROLE
A10min.
ES CAS
O
S
Pop that sh*t back
inSfor
C
R
S
E
A
E
S
C
L
S
O
S
A
E
R
C
L
E
O
S
S
CAS
LE
ER
AS
O
S
S
C
E
R
S
S
L
E
A
E
O
S
C
L
R
S
O
S
E
A
E
R
S
C
L
E
S
O
S
S
A
ASSER
ES CAS
OLES C
SEROLE
R
S
E
A
S
C
S
S
PLATINGASSEROLES C
A
E
C
L
O
S
E
R
CA
L
E
O
S
S
C
E
R
S
S
L
E
A
E
O
S
C
L
R
S
O
S
E
A
E
R
S
C
L
E
S
O
S
S
A
E
Plate,
Garnish,
Take
a
Sexy
Photo,
and
R
OLES C
SEROL
CASSE
LES CAS
R
S
S
E
A
E
S
C
L
S
O
S
A
E
R
C
L
E
O
S
S
E
R
S
Tag
Me
for MAXIMUM
AESTHETIC
GAINS.
A
OL
SE
S CA
C@DamianTheFatass
E
R
S
S
L
E
A
E
O
S
C
L
R
S
O
S
E
A
E
R
S
C
L
E
S
O
S
S
A
E
R
S
C
OLES
SEROL
CASSE
LES CA
R
S
S
E
A
E
S
C
L
S
O
S
A
E
R
C
L
E
O
S
S
E
R
S
L
E
O
S
S CA
CA
E
R
S
S
L
E
A
E
O
S
C
L
R
S
O
S
E
A
E
R
S
C
L
E
S
O
S
S
A
E
R
S
C
L
ROLES 202
SSERO
OLES CA
S CASSE
E
A
E
S
C
L
S
O
S
A
E
R
C
L
E
O
S
S
E
R
S
L
E
A
ES C
RO
SS
SC
L
E
A
E
O
S
C
L
R
S
O
S
E
A
E
R
S
C
L
E
S
O
S
S
A
E
R
S
C
L
E
A
ROLES
SSERO
OLES C
S CASS
E
A
E
S
C
L
S
O
S
A
E
R
C
L
E
O
S
S
E
R
S
L
E
A
ES C
RO
SS
SC
L
E
A
E
O
S
C
L
R
S
O
S
E
A
E
R
S
C
L
E
S
O
S
S
A
E
R
S
C
L
E
A
OLES
SERO
CASS
LES C
CHEESY BROCCOLI
CLICK HERE TO WATCH
OLES
SERO
S CA
E
R
S
S CASS
L
E
A
O
S
C
R
S
S
E
A
E
S
C
L
S
O
S
A
E
R
C
OL
SE
S
ASS
E
R
S
C
L
E
A
O
S
S
C
E
R
S
S
L
E
A
E
O
S
C
L
R
S
O
S
E
A
E
R
S
C
ES CAS
ROLES
SSEROL
S CASSE
L
E
A
O
S
C
R
S
S
E
A
E
S
C
L
S
O
S
A
E
R
C
L
E
ASS
ES
RO
SS
C
L
E
A
O
S
S
C
E
R
S
S
L
E
A
E
O
S
C
L
R
S
O
S
E
A
E
R
S
C
L
E
ES CAS
ROLES
SSERO
L
E
A
ES CASS
O
S
C
R
S
S
E
A
E
S
C
L
S
O
S
A
E
R
C
L
E
RUOT T I N G V E R. CASSEROLES
SS
CAS
E
A
S
S
C
E
S
S
L
C
A
E
O
C
L
R
O
S
E
E
R
S
L
E
S
LES CA
EROLES
ASSERO
ES CASS
O
S
C
R
S
S
E
A
E
S
C
L
S
O
S
A
E
R
C
L
E
O
S
S
R
S
CAS
LE
E
A
O
S
S
C
E
R
S
S
L
E
A
E
O
S
C
L
R
S
O
S
E
A
E
R
S
C
L
E
S
O
LES CA
EROLES
ASSER
ES CASS
O
S
C
R
S
S
E
A
E
S
C
L
S
O
S
A
E
R
C
L
E
O
S
S
CAS
LE
ER
AS
O
S
S
C
E
R
S
S
L
E
A
E
O
S
C
L
R
S
O
S
E
A
E
R
S
C
L
E
S
O
S
S
A
LES C
EROLE
ASSER
O
S
C
LES CAS
R
S
S
E
A
E
S
C
L
S
O
S
A
E
R
C
L
E
O
S
S
R | Cook Time 35min
CA
LE
E10min
AS
O
S
S
C
E
R
S
S
L
E
A
E
O
S
C
L
R
S
O
S
Prep
Time
E
A
E
R
S
C
L
E
S
O
S
S
A
OLES C
SEROLE
CASSER
LES CAS
R
S
S
E
A
E
S
C
L
S
O
S
A
E
R
C
L
E
O
S
S
E
R
S
L
OMACROS
SE
S CA
CA
E
R
S
S
L
E
A
E
O
S
C
L
R
S
O
S
E
A
E
R
S
C
L
E
S
INGREDIENTS
O
S
S
A
E
R
S
OLES C
SEROL
CASSE
R
S
OLES CA REQUIRED:
S
E
A
E
S
C
L
S
O
S
A
E
R
C
L
E
O
S
S
E
R
S
OL 795
SE
SC
CA
E
Cal:
R
S
S
L
E
A
E
O
S
C
L
R
S
O
S
E
A
E
R
S
C
L
E
S
O
S
S
A
E
R
S
C
ROLES
SSEROL
OLES CA Hoagie Bun
S CASSE
- E¼RO
whole
E
A
E
S
C
L
S
S
A
E
C
Protein:
73g
L
O
S
S
E
R
S
L
E
A
O
S
C - 8oz
ES C
R
S
S
L
E
A
E
O
S
C
L
R
S
O
S
E
A
E
R
S
C
L
E
S
O
S
S
A
Flank
Steak
E
R
S
C
L
E
ROLES
SSERO
Carbs:
63g
OLES CA
S CASS
E
A
E
S
C
L
S
O
S
A
E
R
C
L
E
O
S
S
E
R
S
L
E
A
ES C
RO
SS
Dry
Macaroni
S C - 50g
L
E
A
E
O
S
C
L
R
S
O
S
E
A
E
R
S
C
L
E
S
O
S
S
A
E
R
S
C
L
E
A
Fat:
28g
EROLES
ASSERO
ES CASS
ROLES C Low-Fat CCheese
S
C
S
O
S
- L40g
A
E
R
C
L
E
O
S
S
E
R
S
L
E
A
O
S
S
OL-E½
S CAS
EROLES
ASSER
E
R
S
C
L
E
S
O
S
S
A
E
R
S
C
L
E
A
O
S
S
C
Milk
cup
E
R
S
S
L
E
A
E
O
S
C
ROL
ASSER
ES CAS
ROLES
C
L
E
O
S
S
E
R
S
L
E
A
O
S
C
R
S
S
LES
E
A
E
O
S
C
L
R
S
Sliced
Mushroom - ½ cup
O
S
E
A
E
R
S
C
L
E
S
O
S
S
A
E
R
S
C
L
E
A
O
S
S
C
EROLE
ASSER
S
C
LES CAS
EROLES
S
O
S
A
E
R
C
L
E
O
S
S
Bell Pepper
½
whole
E
R
S
L
E
A
O
S
C
LES
ER
AS
O
S
C
LES
R
S
O
S
E
A
E
R
S
C
L
E
S
O
S
S
A
E
R
S
C
L
E
A
O
S
S
C
Onion - ½ wholeEROLES CAS
SEROLE
CASSER
EROLES
S
S
A
E
C
L
O
S
S
E
R
S
L
E
A
O
S
C
R
S
OLES
SE
CA
LES
R
S
O
S
E
A
E
R
S
C
L
E
S
O
S
S
A
E
R
S
C
L
E
A
O
S
S
C
E
R
S
SEROL
CASSE
LES CA
EROLES
S
O
S
A
E
R
C
L
E
O
S
S
E
R
S
L
E
A
O
S
C
R
S
OLE
SE
CA
LES
R
S
O
S
E
A
E
R
S
C
L
E
S
O
S
S
A
E
R
S
C
L
E
A
O
S
S
C
E
R
S
SEROL
CASSE
LES CA
S
O
SEROLES
S
A
E
R
C
L
E
O
S
S
E
R
S
L
E
A
O
S
C
R
S
S
E
OLE
S
CA
LE
R
S
O
S
E
A
E
R
S
C
L
E
S
O
S
S
A
E
R
S
C
L
E
A
O
S
S
C
E
R
S
S
L
E
CASS
LES CA
SSERO
O
SEROLE
S
A
E
R
C
L
E
O
S
S
E
R
S
L
E
A
O
S
C
R
S
S
E
A
C
LE
ROL
SS
O
S
E
A
E
R
S
C
L
INSTRUCTIONS
E
S
O
S
S
A
E
R
S
C
L
E
A
O
S
S
C
E
R
S
S
L
E
A
SSERO
OLES C
S CASS
A
E
R
SSEROLE
C
PREP
L
E
O
S
S
E
R
S
L
E
A
O
S
C
R
S
S
E
A
E
ROL
SS
OLoven to 375°
SC
E
A
E
R
S
C
L
E
S
Preheat
the
O
S
S
A
E
R
S
C
L
E
A
O
S
S
C
E
R
S
S
L
E
A
E
OLES C
S CASS
ASSERO
E
R
SSEROL
C
L
E
O
S
S
E
R
S
L
E
A
O
S
C
R
S
S
E
A
E
S
C
OL 8oz of Flank Steak and season
S and Pepper. (or your favorite Eseasoning.)
ERO
AS
E
R
S
C
L
E
S
Slice/Dice/Chop
with
Salt,
O
S
S
A
E
R
S
C
L
E
A
O
S
S
C
E
R
S
S
L
A
E
O
S
C
ASSER
ES CAS
ROLES
SSEROL
C
L
E
O
S
S
E
R
S
L
E
A
O
S
C
R
S
S
E
A
E
S
C
L
ERO
AS
ES
R½Oof an Onion
S
C
L
Chop
up
E
S
O
S
S
A
E
R
S
C
L
E
A
O
S
S
C
E
R
S
S
L
E
A
E
O
S
C
L
Chop up ½ cup of Mushrooms
ES CAS
ROLES
CASSER
L
E
ASSERO
O
S
S
E
R
S
L
E
A
O
S
C
R
S
S
E
A
E
S
C
L
S
ES
ROof a Bell Pepper
SERO
CA
Chop
up
½
L
E
S
O
S
S
A
E
R
S
C
L
E
A
O
S
S
C
E
R
S
S
L
E
A
E
O
S
C
L
R
S
ES CA
ROLES
CASSE
L
E
ASSERO
O
S
S
E
R
S
L
E
A
O
S
C
R
S
S
E
A
E
S
C
L
S
O dish baking tray and slap some
S the entire surface.
Eover
Grab
your
non-stick
Rdeep
SER
CA
L
E
S
O
S
S
A
E
R
S
C
L
E
A
O
S
S
C
E
R
S
S
L
E
A
E
O
S
C
L
R
S
CASSE
LES CA
EROLES
O
S
S
CASSERO MAKING THE
E
R
S
L
E
A
O
S
C
R
S
S
E
A
E
S
C
L
S
O
S
SER
CA
ER CASSEROLE: PHASE 1 S CASSEROLE
S
S
S
A
E
S
C
L
A
O
S
C
E
R
S
L
E
E
O
S
L
R
S
O
E
Slap the Steak onto the panS
and
OLEboth sides on high heat. ASSEROLES CA
CASS
ERsear
S
CASSER
E
S
L
A
O
C
R
S
E
E
S
C
L
S
O
S
Add the
onions
into
the
pan
after
the
Steak
is
seared,
but
not
fully
cooked.
A
C
LE
ER
SSER
O
S
S
A
E
R
S
C
L
E
A
O
S
S
C
E
R
S
S
L
E
A
E
O
S
C
L
R
S
O
S
E
A
Steak is cooked to medium-rare
when
OLEthe insides are slightly red.ASSEROLES C
SERwhen
S CASS
CASSER
E
S
L
A
O
C
R
S
E
E
S
C
L
S
Steak is
cooked
to
medium-well
the
insides
are
all
browned.
O
S
A
E
R
SSE
OL
SE
SC
A
E
R
S
C
L
E
A
O
S
S
C
E
R
S
S
L
E
A
E
O
S
C
L
R
S
O
S
E
A
E
R
OL
OLES C
SERadd:
S CASS
CASSE
E
R
S
L
E
A
O
S
C
R
S
S
E
A
E
S
C
L
Once theS
Steak
is
halfway
cooked
S
O
S
A
E
R
C
E
OL
S
ASSE
E
R
S
C
L
E
A
O
S
S
C
E
R
S
S
L
E
A
E
O
S
C
L
R
S
O
S
E
A
The
Mushrooms
E
R
S
C
ES CAS
ROLES
SSEROL
S CASSE
L
E
A
O
S
C
R
S
S
E
A
E
S
C
The Bell Peppers
L
S
O
S
A
E
R
C
L
E
O
S
S
ASS
E
R
S
C
L
E
A
O
S
S
C
E
R
S
S
L
E
A
E
O
S
C
L
R
S
O
S
E
A
E
R
S
C
L
SEROadd:
ES CAS
ROLES
Scooked
S CASSE
L
E
A
O
S
C
R
S
S
E
A
E
S
Once the Steak
is
almost
fully
C
L
S
O
S
A
E
R
C
L
E
ES
RO
SS50g of Dry Macaroni
CASS
L
E
A
O
S
S
C
E
R
S
S
L
E
A
E
O
S
C
L
R
S
Precooked
O
S
E
A
E
R
S
C
L
E
S
ES CA
ROLES
SSERO
S CASS
L
E
A
O
S
C
R
S
S
E
A
40g of Low-Fat
Cheese
E
S
C
L
S
O
S
A
E
R
C
L
E
ES
RO
S1%SMilk
CASS
L
E
A
O
S
S
C
E
R
S
S
L
E
A
E
O
S
C
L
½
cup
of
R
S
O
S
E
A
E
R
S
C
L
E
S
LES CA
EROLES
ASSERO
ES CASS
O
S
C
R
S
S
E
A
E
S
C
L
S
O
S
A
E
R
C
L
E
O
S
S
S CASSEROLE: PHASE 2 LES CASSER
CAS
LE
ATHE
O
S
C
E
R
S
L
E
E
O
S
MAKING
L
R
S
O
E
A
R
S
C
E
S
O
S
S
SSER and layer on top: LES CASSEROLE
LES CA
Aconcoction
ES CAS
O
C
R
Fill your baking tray
with
the
S
E
E
S
L
S
O
A
R
C
E
O
S
S
CAS
LE
ER
AS Roll
O
S
S
C
E
R
S
L
E
A
E
O
¼
ofSa Hoagie
S
C
L
R
S
O
S
E
A
E
R
S
C
L
E
S
O
S
S
A
ES CAS
OLES C
SEROLE
CASSER
R
S
S
E
A
E
S
C
L
S
O
S
A
E
R
C
L
E
O
S
S
E
R
S
CA
L
A in the oven for 20min. OLES CASSE
O
S
C
E
R
S
L
E
Pop
that
shit
E
O
S
L
R
S
O
E
A
R
S
C
E
S
S
S
A
E
R
OLES C
SEROL
CASSE
LES CAS
R
S
S
E
A
E
S
C
L
S
O
S
A
E
R
C
L
E
O
S
S
E
R
S
OL
SE
S CA
CA
E
R
S
S
L
E
PLATING
A
E
O
S
C
L
R
S
O
S
E
A
E
R
S
C
L
E
S
O
S
S
A
E
R
S
C
L
SE Tag Me @DamianTheFatass
OLES
SEROAESTHETIC
CASand
Plate, Garnish, Take a
Sexy
Photo,
for
MAXIMUM
GAINS.
LES CA
R
S
S
E
A
E
S
C
L
S
O
S
A
E
R
C
L
E
O
S
S
E
R
S
L
E
O
S
S CA
CA
E
R
S
S
L
E
A
E
O
S
C
L
R
S
O
S
E
A
E
R
S
C
L
E
S
O
S
S
A
E
R
S
C
L
ROLES 204
SSERO
OLES CA
S CASSE
E
A
E
S
C
L
S
O
S
A
E
R
C
L
E
O
S
S
E
R
S
L
E
A
ES C
RO
SS
SC
L
E
A
E
O
S
C
L
R
S
O
S
E
A
E
R
S
C
L
E
S
O
S
S
A
E
R
S
C
L
E
A
ROLES
SSERO
OLES C
S CASS
E
A
E
S
C
L
S
O
S
A
E
R
C
L
E
O
S
S
E
R
S
L
E
A
ES C
RO
SS
SC
L
E
A
E
O
S
C
L
R
S
O
S
E
A
E
R
S
C
L
E
S
O
S
S
A
E
R
S
C
L
E
A
OLES
SERO
CASS
LES C
MAC & CHEESESTEAK
OLES
SERO
S CA
E
R
S
S CASS
L
E
A
O
S
C
R
S
S
E
A
E
S
C
L
S
O
S
A
E
R
C
OL
SE
S
ASS
E
R
S
C
L
E
A
O
S
S
C
E
R
S
S
L
E
A
E
O
S
C
L
R
S
O
S
E
A
E
R
S
C
ES CAS
ROLES
SSEROL
S CASSE
L
E
A
O
S
C
R
S
S
E
A
E
S
C
L
S
O
S
A
E
R
C
L
E
ASS
ES
RO
SS
C
L
E
A
O
S
S
C
E
R
S
S
L
E
A
E
O
S
C
L
R
S
O
S
E
A
E
R
S
C
L
E
ES CAS
ROLES
SSERO
L
E
A
ES CASS
O
S
C
R
S
S
E
A
E
S
C
L
S
O
S
A
E
R
C
L
E
RUOL K I N G V E R. CASSEROLES
SS
CAS
E
A
S
S
C
E
S
S
L
B
A
E
O
C
L
R
O
S
E
E
R
S
L
E
S
LES CA
EROLES
ASSERO
ES CASS
O
S
C
R
S
S
E
A
E
S
C
L
S
O
S
A
E
R
C
L
E
O
S
S
R
S
CAS
LE
E
A
O
S
S
C
E
R
S
S
L
E
A
E
O
S
C
L
R
S
O
S
E
A
E
R
S
C
L
E
S
O
LES CA
EROLES
ASSER
ES CASS
O
S
C
R
S
S
E
A
E
S
C
L
S
O
S
A
E
R
C
L
E
O
S
S
CAS
LE
ER
AS
O
S
S
C
E
R
S
S
L
E
A
E
O
S
C
L
R
S
O
S
E
A
E
R
S
C
L
E
S
O
S
S
A
LES C
EROLE
ASSER
O
S
C
LES CAS
R
S
S
E
A
E
S
C
L
S
O
S
A
E
R
C
L
E
O
S
S
R | Cook Time 35min
CA
LE
E10min
AS
O
S
S
C
E
R
S
S
L
E
A
E
O
S
C
L
R
S
O
S
Prep
Time
E
A
E
R
S
C
L
E
S
O
S
S
A
OLES C
SEROLE
CASSER
LES CAS
R
S
S
E
A
E
S
C
L
S
O
S
A
E
R
C
L
E
O
S
S
E
R
S
L
OMACROS
SE
S CA
CA
E
R
S
S
L
E
A
E
O
S
C
L
R
S
O
S
E
A
E
R
S
C
L
E
S
INGREDIENTS
O
S
S
A
E
R
S
OLES C
SEROL
CASSE
R
S
OLES CA REQUIRED:
S
E
A
E
S
C
L
S
O
S
A
E
R
C
L
E
O
S
S
E
R
S
OL 2585
SE
SC
CA
E
Cal:
R
S
S
L
E
A
E
O
S
C
L
R
S
O
S
E
A
E
R
S
C
L
E
S
O
S
S
A
E
R
S
C
ROLES
SSEROL
OLES CA Hoagie Bun
S CASSE
- E1Rwhole
E
A
E
S
C
L
S
O
S
A
E
C
Protein:
207g
L
O
S
S
E
R
S
L
E
A
O
S
C - 16oz
ES C
R
S
S
L
E
A
E
O
S
C
L
R
S
O
S
E
A
E
R
S
C
L
E
S
O
S
S
A
Flank
Steak
E
R
S
C
L
E
ROLES
SSERO
Carbs:
244g
OLES CA
S CASS
E
A
E
S
C
L
S
O
S
A
E
R
C
L
E
O
S
S
E
R
S
L
E
A
ES C
RO
SS
Dry
Macaroni
S C - 200g
L
E
A
E
O
S
C
L
R
S
O
S
E
A
E
R
S
C
L
E
S
O
S
S
A
E
R
S
C
L
E
A
Fat:
87g
EROLES
ASSERO
ES CASS
ROLES C Low-Fat CCheese
S
C
S
O
S
- L200g
A
E
R
C
L
E
O
S
S
E
R
S
L
E
A
O
S
OL-E2Scups
S CAS
EROLES
ASSER
E
R
S
C
L
E
S
O
S
S
A
E
R
S
C
L
E
A
O
S
S
C
Milk
E
R
S
S
L
E
A
E
O
S
C
ROL
ASSER
ES CAS
ROLES
C
L
E
O
S
S
E
R
S
L
E
A
O
S
C
R
S
S
LES
E
A
E
O
S
C
L
R
S
Sliced
Mushroom - 1 cup
O
S
E
A
E
R
S
C
L
E
S
O
S
S
A
E
R
S
C
L
E
A
O
S
S
C
EROLE
ASSER
S
C
LES CAS
EROLES
S
O
S
A
E
R
C
L
E
O
S
S
Bell Pepper
2
whole
E
R
S
L
E
A
O
S
C
LES
ER
AS
O
S
C
LES
R
S
O
S
E
A
E
R
S
C
L
E
S
O
S
S
A
E
R
S
C
L
E
A
O
S
S
C
Onion - 1 whole EROLES CAS
SEROLE
CASSER
EROLES
S
S
A
E
C
L
O
S
S
E
R
S
L
E
A
O
S
C
R
S
OLES
SE
CA
LES
R
S
O
S
E
A
E
R
S
C
L
E
S
O
S
S
A
E
R
S
C
L
E
A
O
S
S
C
E
R
S
SEROL
CASSE
LES CA
EROLES
S
O
S
A
E
R
C
L
E
O
S
S
E
R
S
L
E
A
O
S
C
R
S
OLE
SE
CA
LES
R
S
O
S
E
A
E
R
S
C
L
E
S
O
S
S
A
E
R
S
C
L
E
A
O
S
S
C
E
R
S
SEROL
CASSE
LES CA
S
O
SEROLES
S
A
E
R
C
L
E
O
S
S
E
R
S
L
E
A
O
S
C
R
S
S
E
OLE
S
CA
LE
R
S
O
S
E
A
E
R
S
C
L
E
S
O
S
S
A
E
R
S
C
L
E
A
O
S
S
C
E
R
S
S
L
E
CASS
LES CA
SSERO
O
SEROLE
S
A
E
R
C
L
E
O
S
S
E
R
S
L
E
A
O
S
C
R
S
S
E
A
C
LE
ROL
SS
O
S
E
A
E
R
S
C
L
INSTRUCTIONS
E
S
O
S
S
A
E
R
S
C
L
E
A
O
S
S
C
E
R
S
S
L
E
A
SSERO
OLES C
S CASS
A
E
R
SSEROLE
C
PREP
L
E
O
S
S
E
R
S
L
E
A
O
S
C
R
S
S
E
A
E
ROL
SS
OLoven to 375°
SC
E
A
E
R
S
C
L
E
S
Preheat
the
O
S
S
A
E
R
S
C
L
E
A
O
S
S
C
E
R
S
S
L
E
A
E
OLES C
S CASS
ASSERO
E
R
SSEROL
C
L
E
O
S
S
E
R
S
L
E
A
O
S
C
R
S
S
E
A
E
S
C
OL 16oz of Flank Steak andAseason
S and Pepper. (or your favoriteEseasoning.)
ERO
AS
E
R
S
C
L
E
S
Slice/Dice/Chop
with
Salt,
O
S
S
A
E
R
S
C
L
E
A
O
S
S
C
E
R
S
S
L
E
O
S
C
ASSER
ES CAS
ROLES
SSEROL
C
L
E
O
S
S
E
R
S
L
E
A
O
S
C
R
S
S
E
A
E
S
C
L
ERO
AS
ES
R1 Owhole Onion
S
C
L
Chop
up
E
S
O
S
S
A
E
R
S
C
L
E
A
O
S
S
C
E
R
S
S
L
E
A
E
O
S
C
L
Chop up 1 cup of Mushrooms
ES CAS
ROLES
CASSER
L
E
ASSERO
O
S
S
E
R
S
L
E
A
O
S
C
R
S
S
E
A
E
S
C
L
S
O Bell Peppers
ES
Rwhole
SERO
CA
Chop
up
2
L
E
S
O
S
S
A
E
R
S
C
L
E
A
O
S
S
C
E
R
S
S
L
E
A
E
O
S
C
L
R
S
ES CA
ROLES
CASSE
L
E
ASSERO
O
S
S
E
R
S
L
E
A
O
S
C
R
S
S
E
A
E
S
C
L
S
O dish baking tray and slap some
S the entire surface.
Eover
Grab
your
non-stick
Rdeep
SER
CA
L
E
S
O
S
S
A
E
R
S
C
L
E
A
O
S
S
C
E
R
S
S
L
E
A
E
O
S
C
L
R
S
CASSE
LES CA
EROLES
O
S
S
CASSERO MAKING THE
E
R
S
L
E
A
O
S
C
R
S
S
E
A
E
S
C
L
S
O
S
SER
CA
ER CASSEROLE: PHASE 1 S CASSEROLE
S
S
S
A
E
S
C
L
A
O
S
C
E
R
S
L
E
E
O
S
L
R
S
O
E
Slap the Steak onto the panS
and
OLEboth sides on high heat. ASSEROLES CA
CASS
ERsear
S
CASSER
E
S
L
A
O
C
R
S
E
E
S
C
L
S
O
S
Add the
onions
into
the
pan
after
the
Steak
is
seared,
but
not
fully
cooked.
A
C
LE
ER
SSER
O
S
S
A
E
R
S
C
L
E
A
O
S
S
C
E
R
S
S
L
E
A
E
O
S
C
L
R
S
O
S
E
A
Steak is cooked to medium-rare
when
OLEthe insides are slightly red.ASSEROLES C
SERwhen
S CASS
CASSER
E
S
L
A
O
C
R
S
E
E
S
C
L
S
Steak is
cooked
to
medium-well
the
insides
are
all
browned.
O
S
A
E
R
SSE
OL
SE
SC
A
E
R
S
C
L
E
A
O
S
S
C
E
R
S
S
L
E
A
E
O
S
C
L
R
S
O
S
E
A
E
R
OL
OLES C
SERadd:
S CASS
CASSE
E
R
S
L
E
A
O
S
C
R
S
S
E
A
E
S
C
L
Once theS
Steak
is
halfway
cooked
S
O
S
A
E
R
C
E
OL
S
ASSE
E
R
S
C
L
E
A
O
S
S
C
E
R
S
S
L
E
A
E
O
S
C
L
R
S
O
S
E
A
The
Mushrooms
E
R
S
C
ES CAS
ROLES
SSEROL
S CASSE
L
E
A
O
S
C
R
S
S
E
A
E
S
C
The Bell Peppers
L
S
O
S
A
E
R
C
L
E
O
S
S
ASS
E
R
S
C
L
E
A
O
S
S
C
E
R
S
S
L
E
A
E
O
S
C
L
R
S
O
S
E
A
E
R
S
C
L
SEROadd:
ES CAS
ROLES
Scooked
S CASSE
L
E
A
O
S
C
R
S
S
E
A
E
S
Once the Steak
is
almost
fully
C
L
S
O
S
A
E
R
C
L
E
ES
SS200g of Dry Macaroni LES CASSERO
CASS
L
A
O
S
C
E
R
S
L
E
E
O
S
L
R
S
Precooked
O
E
A
R
S
C
E
S
ES CA
ROLES
SSERO
S CASS
L
E
A
O
S
C
R
S
S
E
A
200g of Low-Fat
Cheese
E
S
C
L
S
O
S
A
E
R
C
L
E
ES
RO
S1%SMilk
CASS
L
E
A
O
S
S
C
E
R
S
S
L
E
A
E
O
S
C
L
2
cups
of
R
S
O
S
E
A
E
R
S
C
L
E
S
LES CA
EROLES
ASSERO
ES CASS
O
S
C
R
S
S
E
A
E
S
C
L
S
O
S
A
E
R
C
L
E
O
S
S
S CASSEROLE: PHASE 2 LES CASSER
CAS
LE
ATHE
O
S
C
E
R
S
L
E
E
O
S
MAKING
L
R
S
O
E
A
R
S
C
E
S
O
S
S
SSER and layer on top: LES CASSEROLE
LES CA
Aconcoction
ES CAS
O
C
R
Fill your baking tray
with
the
S
E
E
S
L
S
O
A
R
C
E
O
S
S
CAS
LE
ER
AS Roll
O
S
S
C
E
R
S
S
L
E
A
E
O
1Lwhole
Hoagie
S
C
R
S
O
S
E
A
E
R
S
C
L
E
S
O
S
S
A
ES CAS
OLES C
SEROLE
CASSER
R
S
S
E
A
E
S
C
L
S
O
S
A
E
R
C
L
E
O
S
S
E
R
S
CA
L
A in the oven for 20min. OLES CASSE
O
S
C
E
R
S
L
E
Pop
that
shit
E
O
S
L
R
S
O
E
A
R
S
C
E
S
S
S
A
E
R
OLES C
SEROL
CASSE
LES CAS
R
S
S
E
A
E
S
C
L
S
O
S
A
E
R
C
L
E
O
S
S
E
R
S
OL
SE
S CA
CA
E
R
S
S
L
E
PLATING
A
E
O
S
C
L
R
S
O
S
E
A
E
R
S
C
L
E
S
O
S
S
A
E
R
S
C
L
SE Tag Me @DamianTheFatass
OLES
SEROAESTHETIC
CASand
Plate, Garnish, Take a
Sexy
Photo,
for
MAXIMUM
GAINS.
LES CA
R
S
S
E
A
E
S
C
L
S
O
S
A
E
R
C
L
E
O
S
S
E
R
S
L
E
O
S
S CA
CA
E
R
S
S
L
E
A
E
O
S
C
L
R
S
O
S
E
A
E
R
S
C
L
E
S
O
S
S
A
E
R
S
C
L
ROLES 205
SSERO
OLES CA
S CASSE
E
A
E
S
C
L
S
O
S
A
E
R
C
L
E
O
S
S
E
R
S
L
E
A
ES C
RO
SS
SC
L
E
A
E
O
S
C
L
R
S
O
S
E
A
E
R
S
C
L
E
S
O
S
S
A
E
R
S
C
L
E
A
ROLES
SSERO
OLES C
S CASS
E
A
E
S
C
L
S
O
S
A
E
R
C
L
E
O
S
S
E
R
S
L
E
A
ES C
RO
SS
SC
L
E
A
E
O
S
C
L
R
S
O
S
E
A
E
R
S
C
L
E
S
O
S
S
A
E
R
S
C
L
E
A
OLES
SERO
CASS
LES C
MAC & CHEESESTEAK
CLICK HERE TO WATCH
SERT
ERTS
ESSER
S
S
ERTS D
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
D
ES
SS
TS D
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
ESSER
SSERTS
SERTS
D
E
S
SERTS DE
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
TS D
DE
ES
SD
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
ESSER
SSERT
SERTS
D
E
S
SERTS D
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
RTSC DUET T I N G V E R.ERTS DESSERTS
TS DES
SSERTS
E
R
E
S
E
D
S
S
E
S
S
T
D
E
R
D
S
E
T
S
S
R
T
S
S
SER
DESSE
RTS DE
TS DES
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
RTS
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
DESSE
ESSER
SSERTS
D
E
S
SSERTS D
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
RTS
TS
DE
SD
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
DESSE
ESSER
SSERT
D
E
S
SSERTS
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
TS
DE
S3min | Cook Time 60min
ERTS
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
Prep
Time
D
E
S
S
T
D
E
S
R
T
D
S
E
DESSER
ESSERT
S DESS
SSERTS
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
ERT
RMACROS
TS
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
INGREDIENTS
R
T
D
S
E
R
T
DESSE
ESSER
S DESS
T
D
ESSERTS REQUIRED:
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
ERT
RT 425
TS
SD
S
Cal:
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
DESSE
ESSER
TS DES
ESSERT
S
R
T
E
R
Protein Powder
-S2Dscoops
T
S
E
R
S
S
E
E
S
Protein:
68g
S
D
E
S
D
E
S
T
D
TS
S
SER
ER
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
Greek Yogurt
TS DES
DESS-E400g
Carbs:
36g
S DESS
R
T
DESSERT Fat-Free
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
SER
ER
RT
TSFruit - 300g
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
Frozen
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
Fat:
1g
T
TS DES
DESSE
S DESS
R
T
DESSER
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
ER
RT
TS
SSER
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
DESSE
RTS DE
TS DES
DESSER OPTIONAL:
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
w/
Options
R
T
TS
SSE
SE
ER
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
Granola
RTS DE
TS DES
DESSER "HarvestSCrunch"
S DESS - 25g
E
R
T
S
E
R
S
Cal:
540
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
SE
ER
RT
ESSE
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
Zero
Calorie
Sweetener
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
Protein:
71g
TS DES
S DESS
ERTS D
R
T
S DESSE
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
S
ER
RT
ESS
SCarbs:
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
53g
T
S
S
E
R
T
S
S
E
R
E
S
S
ERTS D
RTS DE
TS DES
S DESSE
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S 5g
ESS
SFat:
SE
ER
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
ERTS D
RTS DE
TS DES
S DESS
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
SE
ER
DESS
ES
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
TS DES
SERTS
ERTS D
R
TS DESS
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
E
S
ER
DES
ES
S
S
D
E
S
S
T
D
E
INSTRUCTIONS
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
E
TS DCREAM
SERTS
ERTS D
RICE
TS DESS CRAFTING
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
THE
BARS
S
E
R
DES
ES
SS
SE
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
RTS Dconsistency are
Eand
RTS aDEbowl until the
SSERTS
S
E
RTS DES
E
S
S
D
E
S
D
E
S
MixEthoroughly
into
texture
even:
T
D
S
R
T
S
E
R
T
S
E
R
S
S
DE
SE
DE
ES
S
S
T
D
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
TS D
SSERT
SERTS
ERfavorite
RTS DES 2 scoops
E
S
S
of
your
ProteinSEPowder
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
R
S
E
DE
ES
S DE
SS
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
TS D Yogurt
400g of Fat-Free
SERTS
ERGreek
RTS DE
ESSERT
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
D
ES
S DE
SS
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
300g
of
your
favorite
frozen
Fruit
T
ESSER
SSERTS
SERTS D
ERTS DE
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
TS D
DofE Zero Calorie Sweetener
ES Your desiredDamount
SD
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
Optional:
S
E
D
E
S
S
D
E
S
S
T
E
S
ESSER
SSERT
SERTS
ERTS D
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
TS D
DE
ES
SD
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
SERTS
DESSER
ESSERT
S
SERTS D
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
Spread
sh*t
D tray and spreadS that
ES the mixture intoDEaSbaking
S from corner to TS DESSERTS
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
D
S
E
TS
SER
ERT
R
S
S
E
E
S
S
D
E
S
SERTS D corner StoSEcreate
D
E
S
T
D
S
R
T
S
E
R
T
S
E
those perfectly
ice cream bars.
ESS
Dshaped
RTS
TS DES
DE R
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
DESSE
ESSER
SSERTS
D
E
S
SSERTS
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
TS
DE
SD
ERTS
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
T "Harvest Crunch"
S
ESSER on top of Dyour
SSERof
Add an optional
bars
DGranola
E25g
S DEifSyou
SSERTS
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
E
S
D
E
S
T
D
S
ERTS
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
wish for those
extra
gains.
DESSE
ESSERflavor
S DESS
SSERTS
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
D
ERT
RT
TS
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
DESSE
ESSER
S DESS
T
D
ESSERTS
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
TS freezer for 1-2 Rhours
S D Ice Cream Bars
SERT
ER
R
T
S
S
E
R
E
S
S
E
D
E
S
Pop
your
into
the
before
cutting
into
S
D
E
S
S
T
D
E
S
R
T
D
S
E
T
S
S
E
TS DES
DESSER
ESSERT
S DESS
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
T
S of your choosing.
SERT
ER
R
the
size
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
TS DES
DESSE
S DESS
R
T
DESSERT
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
SER
ER
RT
TS
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
TS DE
DESSE
S DESS
R
T
DESSER
S
E
R
T
S
E
R
S
S
E
E
PLATING
S
S
D
E
S
D
E
S
T
D
S
R
TS
SSER
SE
ERT
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
S
DESS
RTS DE
TS DETake
DESSER
S
E
R
Plate and
eat
in
however
which
way
you
wish!
a
Sexy
Photo,
and
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
SE
ER
RTS
ESSE
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
DES
Tag Me @DamianTheFatass
for MAXIMUM
GAINS. DESSERTS D
TSAESTHETIC
DESSE
S DESS
R
T
E
R
S
E
S
S
E
S
D
E
D
S
T
S
SERTS
ER
RT
ESSE
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
TS DE
S DESS
ERTS D 208
R
T
S DESSE
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
ESSE
SS
SE
ERT
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
ERTS D
RTS DE
TS DES
S DESS
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
SE
ER
DESS
ESS
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
RTS
TS D
DESS
S DES
ICE CREAM BARS - FRUITILICIOUS
SERT
ERTS
ESSER
S
S
ERTS D
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
D
ES
SS
TS D
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
ESSER
SSERTS
SERTS
D
E
S
SERTS DE
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
TS D
DE
ES
SD
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
ESSER
SSERT
SERTS
D
E
S
SERTS D
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
RTSB DUEL K I N G V E R.ERTS DESSERTS
TS DES
SSERTS
E
R
E
S
E
D
S
S
E
S
S
T
D
E
R
D
S
E
T
S
S
R
T
S
S
SER
DESSE
RTS DE
TS DES
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
RTS
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
DESSE
ESSER
SSERTS
D
E
S
SSERTS D
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
RTS
TS
DE
SD
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
DESSE
ESSER
SSERT
D
E
S
SSERTS
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
TS
DE
S3min | Cook Time 60min
ERTS
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
Prep
Time
D
E
S
S
T
D
E
S
R
T
D
S
E
DESSER
ESSERT
S DESS
SSERTS
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
ERT
RMACROS
TS
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
INGREDIENTS
R
T
D
S
E
R
T
DESSE
ESSER
S DESS
T
D
ESSERTS REQUIRED:
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
ERT
RT 1020
TS
SD
S
Cal:
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
DESSE
ESSER
TS DES
ESSERT
S
R
T
E
R
Protein Powder
-S2Dscoops
T
S
E
R
S
S
E
E
S
Protein:
121g
S
D
E
S
D
E
S
T
D
TS
S
SER
ER
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
Greek Yogurt
TS DES
DESS-E650g
Carbs:
127g
S DESS
R
T
DESSERT Fat-Free
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
SER
ER
RT
TSFruit - 300g
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
Frozen
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
Fat:
3g
T
TS DES
DESSE
S DESS
R
T
DESSER
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
Vanilla
- 2 tbsp
S
ER
RT
TExtract
SSER
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
RTS DE
TS DES
DESSER Honey -S3Dtbsp
S DESSE
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
S
w/
Options
R
T
T
SSE
SE
ER
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
RTS DE
TS DES
DESSER
S DESS
E
R
T
S
E
R
S
Cal:
1500
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
SE
ER
RT
ESSE
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
OPTIONAL:
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
Protein:
132g
TS DES
S DESS
ERTS D
R
T
S DESSE
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
"Harvest
S
ER
RT Crunch" Granola -ER100g
ESS
SCarbs:
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
196g
T
S
S
E
T
S
S
R
E
S
S
ERTS D
RTS DE
TS DES
S DESSE Zero Calorie
S
E
R
S
S
E
E
Sweetener
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S 21g
ESS
SFat:
SE
ER
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
ERTS D
RTS DE
TS DES
S DESS
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
SE
ER
DESS
ES
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
TS DES
SERTS
ERTS D
R
TS DESS
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
E
S
ER
DES
ES
S
S
D
E
S
S
T
D
E
INSTRUCTIONS
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
DE
SERTS
ERTS D
RTSCREAM
TS DESS CRAFTING
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
THE
ICE
BARS
S
E
R
T
S
E
R
DES
ES
SS
SE
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
DE until the texture
RTS D
Econsistency
RTaSbowl
SSERTS
S
E
RTS DES
E
Mix thoroughly
into
and
are even:
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
DE
SE
DE
ES
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
of your
favorite
SSERT
SERTS
ERTS D Protein Powder
RTS DES 2 scoops
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
S Fat-Free Greek Yogurt
DE
ES
S DE
Sof
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
650g
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
SERTS
ERTS D
RTS DE
ESSERT
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
300g
Fruit
D
ES
S DE
SofS your favorite frozen
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
ESSER
SSERTS
SERTS D
ERTS DE
D
E
S
D
E
S
T
D
S
2 tbsp
of
Vanilla
Extract
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
TS D
DE
ES
SD
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
3 tbsp of Honey
ESSER
SSERT
SERTS
ERTS D
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
TS D
DE Calorie Sweetener
ES Your desired amount
SD
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
Optional:
of
Zero
T
D
E
S
SERTS
DESSER
ESSERT
S
SERTS D
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
TS
D
ES
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
ERT
ERTS
DESSEto
ESSthat
SSinto
SERTS D Spread the
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
mixture
a
baking
tray
and
spread
sh*t
from
corner
to
corner
S
D
E
S
D
RTS
TS
DE
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
TS
DESSE
ESSER
SSERshaped
D
E
S
SSERTS
T
D
S
create those
perfectly
ice
cream
bars.
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
TS
DE
SD
ERTS
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
DESSER
ESSERT
S DESS
SSERTS
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T bars if you wish RTS DESSERTS
Doptional 100g of "Harvest
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
Add
an
Crunch"
Granola
on
top
of
your
S
D
E
S
T
D
S
R
SSE
SE
ERT
E
S
S
D
E
S
D
E
S
SSERTS
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
S flavor gains. SSERTS DES
DESextra
ERT
RTS DE
for
those
S
S
E
T
S
S
R
E
S
E
D
E
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
DESSE
ESSER
S DESS
T
D
ESSERTS
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
TS
SD
SERT
ER
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
SER into the freezerSfor
DES of
ESS before cuttingDEinto
TS size
DESBars
Pop your Ice
Cream
1-2
the
ESSERT
S Dhours
R
T
S
E
R
T
S
E
R
S
S
E
S
E
S
D
E
S
T
D
S
T
S
SERT
ER
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
your choosing. S DESSE
TS DES
S DESS
R
T
DESSERT
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
SER
ER
RT
TS
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
TS DE
DESSE
S DESS
R
T
DESSER
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
PLATING
TS
SSER
SE
ERT
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
DESS which way you
S DESa Sexy Photo, and
RTS DE
TTake
DESSER
S
E
R
T
S
E
R
S
S
E
Plate and
eat
in
however
wish!
E
S
S
D
E
S
D
E
S
T
D
S
R
T
SE
ER
RTS
ESSE
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
Tag Me @DamianTheFatass
for MAXIMUM
AESTHETIC
TS DES GAINS. RTS DESSERTS D
DESSE
S DESS
R
T
E
R
S
E
S
S
E
S
D
E
D
S
T
S
SE
ER
RT
ESSE
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
TS DE
S DESS
ERTS D 209
R
T
S DESSE
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
ESSE
SS
SE
ERT
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
ERTS D
RTS DE
TS DES
S DESS
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
SE
ER
DESS
ESS
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
RTS
TS D
DESS
S DES
ICE CREAM BARS - FRUITILICIOUS
SERT
ERTS
ESSER
S
S
ERTS D
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
D
ES
SS
TS D
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
ESSER
SSERTS
SERTS
D
E
S
SERTS DE
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
TS D
DE
ES
SD
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
ESSER
SSERT
SERTS
D
E
S
SERTS D
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
RTSC DUET T I N G V E R.ERTS DESSERTS
TS DES
SSERTS
E
R
E
S
E
D
S
S
E
S
S
T
D
E
R
D
S
E
T
S
S
R
T
S
S
SER
DESSE
RTS DE
TS DES
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
RTS
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
DESSE
ESSER
SSERTS
D
E
S
SSERTS D
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
RTS
TS
DE
SD
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
DESSE
ESSER
SSERT
D
E
S
SSERTS
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
TS
DE
S3min | Cook Time 60min
ERTS
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
Prep
Time
D
E
S
S
T
D
E
S
R
T
D
S
E
DESSER
ESSERT
S DESS
SSERTS
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
ERT
RMACROS
TS
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
INGREDIENTS
R
T
D
S
E
R
T
DESSE
ESSER
S DESS
T
D
ESSERTS REQUIRED:
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
ERT
RT 500
TS
SD
S
Cal:
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
TS DES
DESSER - 2 scoops S DESSERTS DESSE
ESSERT
R
S
E
Chocolate
Protein
Powder
T
S
R
S
E
E
Protein:
70g
S
D
S
E
S
T
D
T
S
SER
ER
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
Greek Yogurt
TS DES
DESS- E400g
Carbs:
50g
S DESS
R
T
DESSERT Fat-Free
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
SER
ER
RT
TS
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
Unsweetened
Cocoa
Powder
10g
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
Fat:
2g
T
TS DES
DESSE
S DESS
R
T
DESSER
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
Bananas
ER
RT
TS - 1 whole
SSER
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
DESSE
RTS DE
TS DES
DESSER
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
TS
SSE
SE
ER
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
RTS DE
TS DES
DESSER OPTIONAL:
S DESS
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
SE
ER
RT
ESSE
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
Zero
Calorie
Sweetener
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
TS DES
S DESS
ERTS D
R
T
S DESSE
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
ER
RT
ESS
SS
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
ERTS D
RTS DE
TS DES
S DESSE
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
ESS
SS
SE
ER
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
ERTS D
RTS DE
TS DES
S DESS
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
SE
ER
DESS
ES
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
TS DES
SERTS
ERTS D
R
TS DESS
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
E
S
ER
DES
ES
S
S
D
E
S
S
T
D
E
INSTRUCTIONS
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
SERTS
ERTS D
RTS DE
TS DESS CRAFTING
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
THE ICE CREAM
BARS
DES
ES
SS
SE
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
ERTS
TS DEa bowl until the
ERTSand
Rinto
SSeven:
S
E
RTS DES
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
Mix
thoroughly
texture
consistency
are
S
E
R
S
S
DE
SE
DE
ES
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
D
SERTS Powder SSERTS DESSERT
ERTSfavorite
RTS DES 2 scoops
S
S
E
S
D
E
D
S
T
of
your
Chocolate
Protein
S
R
T
E
R
S
E
DE
ES
S DE
SS
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
D
SERTS
ERTSGreek
RTS DE
ESSERT
S
S
D
E
S
D
E
S
T
D
S
400g
of
Fat-Free
Yogurt
R
T
S
E
R
T
S
E
R
S
S
E
E
D
ES
S DE
SS
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
ESSER
SSERTS
SERTS D
ERTS DE
D
E
S
D
E
S
1 whole
Banana
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
TS D
DE
ES
SD
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
ESSER
SSERT
ERTS D
D
E
SSERTS Cocoa Powder
10g ofSSUnsweetened
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
TS D
DE
E
SD
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
SSERT Sweetener
Optional:ERYour
desired
Zero
SERTS amount of
DESSER
ECalorie
S
SERTS D
D
E
S
T
D
S
R
T
S
E
R
T
S
E
S
S
E
S
S
D
E
TS
D
ES
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
DESSE
ESSERT
SSERTS
SERTS D
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
RTS
TS
DE
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S a baking trayTSand
Spread theTmixture
that sh*tSfrom
ER
ESSE
Dcorner
ESSspread
SSERTinto
D
E
S
SSERTS
T
D
R
S
E
R
E
R
S
S
E
E
S
S
D
E
S
TS
DE
SD
ERTS
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
to
corner
to
create
those
perfectly
shaped
ice
cream
bars.
DESSER
ESSERT
S DESS
SSERTS
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
ERTS
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
DESSE
ESSERT
S DESS
SSERTS
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
D Ice Cream Bars
RT before cuttingERTS DESSERT
TSthe freezer for R1-2
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
Pop
your
into
hours
D
E
S
T
D
S
T
DESSE
ESSER
S DESS
T
D
ESSERTS
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
TS
S D size of your choosing.
SERT
ER
R
T
S
S
E
R
E
S
S
E
D
E
S
S
into
the
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
TS DES
DESSER
ESSERT
S DESS
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
T
S
SERT
ER
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
TS DES
DESSE
S DESS
R
T
DESSERT
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
SER
ER
RT
TS
S
S
E
PLATING
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
TS DE
DESSE
S DESS
R
T
DESSER
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
S eat in however
Plate
which
Take
aSESexy Photo, andSERTS DESSER
Tand
ERT way you wish!
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
E
DES
ES
SS
D
E
S
T
D
S
R
T
DESSER
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
TS
Tag
AESTHETIC
RTSMAXIMUM
TS D@DamianTheFatass
SERGAINS.
Efor
RMe
ESSE
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
TS DES
DESSE
S DESS
ERTS D
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
S
ER
RT
ESSE
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
TS DE
S DESS
ERTS D 210
R
T
S DESSE
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
ESSE
SS
SE
ERT
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
ERTS D
RTS DE
TS DES
S DESS
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
SE
ER
DESS
ESS
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
RTS
TS D
DESS
S DES
ICE CREAM BARS - MONKEY BAR
SERT
ERTS
ESSER
S
S
ERTS D
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
D
ES
SS
TS D
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
ESSER
SSERTS
SERTS
D
E
S
SERTS DE
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
TS D
DE
ES
SD
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
ESSER
SSERT
SERTS
D
E
S
SERTS D
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
RTSB DUEL K I N G V E R.ERTS DESSERTS
TS DES
SSERTS
E
R
E
S
E
D
S
S
E
S
S
T
D
E
R
D
S
E
T
S
S
R
T
S
S
SER
DESSE
RTS DE
TS DES
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
RTS
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
DESSE
ESSER
SSERTS
D
E
S
SSERTS D
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
RTS
TS
DE
SD
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
DESSE
ESSER
SSERT
D
E
S
SSERTS
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
TS
DE
S3min | Cook Time 60min
ERTS
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
Prep
Time
D
E
S
S
T
D
E
S
R
T
D
S
E
DESSER
ESSERT
S DESS
SSERTS
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
ERT
RMACROS
TS
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
INGREDIENTS
R
T
D
S
E
R
T
DESSE
ESSER
S DESS
T
D
ESSERTS REQUIRED:
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
ERT
RT 1500
TS
SD
S
Cal:
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
TS DES
DESSER - 2 scoops S DESSERTS DESSE
ESSERT
R
S
E
Chocolate
Protein
Powder
T
S
R
S
E
E
Protein:
137g
S
D
S
E
S
T
D
T
S
SER
ER
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
Greek Yogurt
TS DES
DESS- E650g
Carbs:
186g
S DESS
R
T
DESSERT Fat-Free
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
SER
ER
RT
TS - 1 whole
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
Bananas
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
Fat:
24g
T
TS DES
DESSE
S DESS
R
T
DESSER
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
Vanilla
- 2 tbsp
S
ER
RT
TExtract
SSER
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
RTS DE
TS DES
DESSER Honey - S3 Dtbsp
S DESSE
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
S
R
T
T
SSE
SE
ER
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
Cocoa
ESS - 55g
RTS DE
TS DES
DESSER Unsweetened
S DPowder
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
SE
RT Chips - 55g ERTS DESSER
ESSE
S
E
D
E
S
D
S
S
T
E
S
Chocolate
R
T
D
E
R
S
S
E
T
S
S
R
E
TS DES
S DESS
ERTS D
R
T
S DESSE
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
ER
RT
ESS
SS
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
ERTS D
RTS DE
TS DES
S DESSE OPTIONAL:
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
ESS
SS
SE
ER
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
Zero Calorie Sweetener
ERTS D
RTS DE
TS DES
S DESS
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
SE
ER
DESS
ES
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
TS DES
SERTS
ERTS D
R
TS DESS
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
E
S
ER
DES
ES
S
S
D
E
S
S
T
D
E
INSTRUCTIONS
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
DE
SERTS
ERTS D
RTSCREAM
TS DESS CRAFTING
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
THE
ICE
BARS
R
T
S
E
R
DES
ES
SS
SE
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
E until the texture
SD
ERTconsistency
RTSa Dbowl
SSERTS
S
E
RTS DES
E
S
S
D
E
S
Mix thoroughly
into
and
are
even:
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
DE
SE
DE
ES
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
of D
your
ERTS
RTS D ChocolateERProtein
SSERT
SPowder
Efavorite
RTS DES 2 scoops
E
S
S
D
E
S
D
E
S
T
S
R
T
S
E
T
S
R
S
S
E
S
DE
ES
S DE
Sof
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
650g
Fat-Free
Greek
Yogurt
D
E
S
S
SERTS
ERTS D
RTS DE
ESSERT
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
D
ES
S DE
SS Banana
T
D
E
S
R
T
D
S
E
R
T
S
S
E
1
whole
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
ESSER
SSERTS
SERTS D
ERTS DE
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
2Ttbsp
TS D
DE
ESof Vanilla Extract
SD
R
T
D
S
E
R
T
S
S
E
R
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
ESSER
SSERT
SERTS
ERTS D
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
3 tbsp
of
Honey
S
E
R
S
S
E
E
S
S
TS D
DE
ES
SD
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
SERTSCocoa Powder
DESSER
ESSERT
S
SERTS D
55g of Unsweetened
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
TS
D
ES
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
ERTS
DESSE
ESSERT
SSChips
SERTS D 55g of Chocolate
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
RTS
TS
DE Your desired Samount
S Zero
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
Optional:
of
Calorie
Sweetener
S
T
D
E
S
R
T
D
DESSE
ESSER
SSERT
D
E
S
SSERTS
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
TS
DE
SD
ERTS
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
ERT
ESS
DESSEthat
ESSinto
StoDcorner
SSERTS
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
Spread
the
mixture
a
baking
tray
and
spread
sh*t
from
corner
D
E
S
T
D
S
ERTS
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
DESSE
ESSERT shaped iceDEcream
S DESS
SSERTS
T
D
S
R
T
S
E
R
T
S
to create
those
perfectly
bars.
E
R
S
S
E
E
S
S
D
S
E
S
D
ERT
RT
TS
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
DESSE
ESSER
S DESS
T
D
ESSERTS
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
TS
SD
SERT
ER
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
Pop your Ice Cream
for
before cutting Einto
S
ER into the freezer
DES
DEShours
TS the
DESSBars
ESSERT
S1-2
R
T
S
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
S your choosing. TS DESSERT
SERT
ER
T
S
S
R
E
S
E
D
E
S
D
S
S
size
of
T
E
S
R
T
D
E
R
S
S
E
R
TS DES
DESSE
S DESS
R
T
DESSERT
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
SER
ER
RT
TS
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
TS DE
DESSE
S DESS
R
T
DESSER
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
PLATING
S
T
D
S
R
TS
SSER
SE
ERT
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
DES a Sexy Photo,
DESS which waySyou
RTS DE
TS Take
DESSER
S
E
R
T
S
E
R
Plate and
eat
in
however
wish!
and
S
S
E
E
S
S
D
E
S
D
E
S
T
D
R
T
SE
ER
RTS
ESSE
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
Tag Me @DamianTheFatass
for MAXIMUM
AESTHETIC
GAINS.
TS DES
DESSE
S DESS
ERTS D
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
S
ER
RT
ESSE
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
TS DE
S DESS
ERTS D 211
R
T
S DESSE
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
ESSE
SS
SE
ERT
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
ERTS D
RTS DE
TS DES
S DESS
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
SE
ER
DESS
ESS
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
RTS
TS D
DESS
S DES
ICE CREAM BARS - MONKEY BAR
CLICK HERE TO WATCH
SERT
ERTS
ESSER
S
S
ERTS D
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
D
ES
SS
TS D
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
ESSER
SSERTS
SERTS
D
E
S
SERTS DE
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
TS D
DE
ES
SD
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
ESSER
SSERT
SERTS
D
E
S
SERTS D
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
RTSC DUET T I N G V E R.ERTS DESSERTS
TS DES
SSERTS
E
R
E
S
E
D
S
S
E
S
S
T
D
E
R
D
S
E
T
S
S
R
T
S
S
SER
DESSE
RTS DE
TS DES
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
RTS
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
DESSE
ESSER
SSERTS
D
E
S
SSERTS D
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
RTS
TS
DE
SD
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
DESSE
ESSER
SSERT
D
E
S
SSERTS
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
TS
DE
S 3min | Cook Time 5min
ERTS
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
Prep
Time
D
E
S
S
T
D
E
S
R
T
D
S
E
DESSER
ESSERT
S DESS
SSERTS
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
ERT
RMACROS
TS
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
INGREDIENTS
R
T
D
S
E
R
T
DESSE
ESSER
S DESS
T
D
ESSERTS REQUIRED:
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
OPTIONAL:
ERT
RT 495
TS
SD
S
Cal:
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
ESSE
D10g
TS DES
DESSER
ESSERT
S
R
T
S
E
R
Almond Milk
-E¼
cup
Chocolate
Chips
T
S
E
R
S
S
E
S
Protein:
66g
S
D
E
S
D
E
S
T
D
TS
S
SER
ER
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
-TS
2D
scoops
Fruits - 75g ERTS DESS
ESSER
TS DES
Carbs:
44g
R
DESSERT ProteinSPowder
E
S
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
SER
ER
RTCalorie Syrup
T Greek Yogurt - 75g
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
Fat-Free
Zero
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
Fat:
6g
T
TS DES
DESSE
S DESS
R
T
DESSER
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
Pancake
ER
RT
TS Mix - 50g
SSER
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
DESSE
RTS DE
TS DES
DESSER Egg Whites
S
E
R
T
S
E
R
50g
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
w/
Options
R
T
TS
SSE
SE
ER
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
- 2g
RTS DE
TS DES
DESSER Baking Soda
S DESS
E
R
T
S
E
R
S
Cal:
595
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
SE
ER
RT
ESSE
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
Protein:
67g
TS DES
S DESS
ERTS D
R
T
S DESSE
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
S
ER
RT
ESS
SCarbs:
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
60g
T
S
S
E
R
T
S
S
E
R
E
S
S
ERTS D
RTS DE
TS DES
S DESSE
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S 9g
ESS
SFat:
SE
ER
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
ERTS D
RTS DE
TS DES
S DESS
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
SE
ER
DESS
ES
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
TS DES
SERTS
ERTS D
R
TS DESS
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
E
S
ER
DES
ES
S
S
D
E
S
S
T
D
E
INSTRUCTIONS
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
SERTS
ERTS D
RTS DE
TS DESS PREP
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
DES
ES
Sconsistency
SE into a bowl until theSStexture
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
Mix
thoroughly
and
are
even:
E
S
E
D
E
S
ERTS D
RTS DE
SSERTS
S
E
RTS DES
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
¼ cup of
Almond
Milk
R
T
S
E
R
S
S
DE
SE
DE
ES
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
favorite
TS D Powder
SSERT
SERTS
ERProtein
RTS DES 2 scoops ofERyour
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
E
S
S
DE
ES
S DE
75g
ofEFat-Free
Greek Yogurt
SS
T
D
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
SERTS
ERTS D
50g of Pancake Mix
RTS DE
ESSERT
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
D
ES
S DE
SS Whites
T
D
E
S
R
T
D
S
E
R
T
S
S
E
50g
of
Egg
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
ESSER
SSERTS
SERTS D
ERTS DE
D
E
S
D
E
S
T
D
S
2g of Baking
Soda
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
TS D
DE
ES
SD
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
TS
ERT
ESSER
SSthe
SERheat
ERTS D
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
Heat up
one
pan
to
medium
&
slap
some
non-stick-spray
on
pan.
E
S
S
TS D
DE
ES
SD
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
(you already know weEain’t
RTS no calories on oil.) ERTS DESSERT
SEwasting
DESSER
S
SERTS D
S
T
D
R
S
E
T
S
R
S
S
E
E
S
S
D
E
TS
D
ES
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
DESSE
ESSERT
SSERTS
SERTS D COOKING STHE
D
PANCAKES
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
D the center of the pan (enough
TS your desired size of RTS DESSERTS
DE of your High Protein Pancake
S
R
T
S
E
R
T
S
E
R
S
S
E
Pour
some
Mix
onto
to
create
E
S
S
D
E
S
D
E
S
T
D
R
RTS to cook before carefully
DESSE
ESSEover
SSEPancake
D
Ethe
S
SSERTS
T
D
S
R
T
S
E
R
T
S
Pancake) E
and
allow
half
flipping
the
cake
to
cook
the
other
side.
E
R
S
S
E
E
S
S
D
E
S
D
TS
D
Ssides
ERTS
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
You
know
the
Pancakes
are
cooked
when
both
are
browned,
not
burnt.
And
the
center
is
slightly
gooey.
E
ERT
DESSER
ESSBatter
S DESS
SSERTS
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
Repeat
until
all
the
Pancake
is
cooked.
E
S
T
D
S
ERTS
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
DESSE
ESSERT
S DESS
SSERTS
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
D
ERT
RT
TS
S
S
E
R
T
S
S
PLATING
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
DESSE
TS DESS
DESSER
ESSERTS Plate and DGarnish
S
R
T
with:
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
S 10g of Chocolate ChipsTS DESSERTS
SERT
ER
T
S
S
R
E
S
E
D
E
S
D
S
S
T
Optional:
E
S
R
T
D
E
R
S
S
E
R
TS DES
DESSEFruit
ESSERT
S DESS
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
Optional:
75g
of
your
favorite
D
E
S
D
E
S
T
D
S
T
S
SERT
ER
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
Optional: your desired amount
E Zero Calorie Syrup SERTS DESS
TS DES
DESSof
R
DESSERT
S
E
T
S
R
S
E
E
S
S
D
E
S
D
E
S
T
D
S
SER
ER
RT
TS
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
TS DE
Take a Sexy Photo,
and
DESSE
S DESS
R
T
DESSER
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
S
T@DamianTheFatass
SSER
SE
ERT
R
E
S
S
E
D
E
S
S
Tag
Me
for MAXIMUM
AESTHETIC
GAINS.
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
DESS
RTS DE
TS DES
DESSER
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
SE
ER
RTS
ESSE
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
TS DES
DESSE
S DESS
ERTS D
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
S
ER
RT
ESSE
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
TS DE
S DESS
ERTS D 213
R
T
S DESSE
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
ESSE
SS
SE
ERT
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
ERTS D
RTS DE
TS DES
S DESS
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
SE
ER
DESS
ESS
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
RTS
TS D
DESS
S DES
PANCAKES - NOT SO AVERAGE JOES
SERT
ERTS
ESSER
S
S
ERTS D
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
D
ES
SS
TS D
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
ESSER
SSERTS
SERTS
D
E
S
SERTS DE
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
TS D
DE
ES
SD
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
ESSER
SSERT
SERTS
D
E
S
SERTS D
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
RTSB DUEL K I N G V E R.ERTS DESSERTS
TS DES
SSERTS
E
R
E
S
E
D
S
S
E
S
S
T
D
E
R
D
S
E
T
S
S
R
T
S
S
SER
DESSE
RTS DE
TS DES
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
RTS
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
DESSE
ESSER
SSERTS
D
E
S
SSERTS D
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
RTS
TS
DE
SD
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
DESSE
ESSER
SSERT
D
E
S
SSERTS
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
TS
DE
S 3min | Cook Time 5min
ERTS
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
Prep
Time
D
E
S
S
T
D
E
S
R
T
D
S
E
DESSER
ESSERT
S DESS
SSERTS
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
ERT
RMACROS
TS
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
INGREDIENTS
R
T
D
S
E
R
T
DESSE
ESSER
S DESS
T
D
ESSERTS REQUIRED:
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
OPTIONAL:
ERT
RT 1175
TS
SD
S
Cal:
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
ESSE
D50g
TS DES
DESSER
ESSERT
S
R
T
S
E
R
Milk - ½ D
cup
Chocolate
Chips
T
S
E
R
S
S
E
E
S
Protein:
120g
S
D
E
S
D
E
S
T
TS
S
SER
ER
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
-TS
3D
scoops
Fruits - 200gERTS DESS
ESSER
TS DES
Carbs:
110g
R
DESSERT ProteinSPowder
E
S
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
SER
ER
RTCalorie Syrup
T Greek Yogurt - 150g
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
Fat-Free
Zero
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
Fat:
28g
T
TS DES
DESSE
S DESS
R
T
DESSER
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
Pancake
ER
RT
TS Mix - 125g
SSER
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
RTS DE
TS DES
DESSER Eggs - 3Swhole
S DESSE
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
w/
Options
R
T
T
SSE
SE
ER
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
- 5g
RTS DE
TS DES
DESSER Baking Soda
S DESS
E
R
T
S
E
R
S
Cal:
1550
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
SE
ER
RT
ESSE
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
Protein:
125g
TS DES
S DESS
ERTS D
R
T
S DESSE
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
S
ER
RT
ESS
SCarbs:
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
172g
T
S
S
E
R
T
S
S
E
R
E
S
S
ERTS D
RTS DE
TS DES
S DESSE
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S 40g
ESS
SFat:
SE
ER
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
ERTS D
RTS DE
TS DES
S DESS
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
SE
ER
DESS
ES
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
TS DES
SERTS
ERTS D
R
TS DESS
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
E
S
ER
DES
ES
S
S
D
E
S
S
T
D
E
INSTRUCTIONS
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
SERTS
ERTS D
RTS DE
TS DESS PREP
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
DES
ES
Sconsistency
SE into a bowl until theSStexture
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
Mix
thoroughly
and
are
even:
E
S
E
D
E
S
ERTS D
RTS DE
SSERTS
S
E
RTS DES
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
½ cup S
ofS1%
Milk
R
T
S
E
R
S
S
E
DE
DE
ES
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
favorite
TS D Powder
SSERT
SERTS
ERProtein
RTS DES 3 scoops ofERyour
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
E
S
S
S
DE
ES
S DE
150g
of
Greek Yogurt
SFat-Free
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
SERTS
ERTS D
125g of Pancake Mix
RTS DE
ESSERT
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
D
ES
S DE
SEggs
T
D
E
S
R
T
D
S
E
R
T
S
S
E
3Twhole
R
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
ESSER
SSERTS
SERTS D
ERTS DE
D
E
S
D
E
S
T
D
S
5g of Baking
Soda
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
TS D
DE
ES
SD
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
TS
ERT
ESSER
SSthe
SERheat
ERTS D
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
Heat up
one
pan
to
medium
&
slap
some
non-stick-spray
on
pan.
E
S
S
TS D
DE
ES
SD
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
(you already know weEain’t
RTS no calories on oil.) ERTS DESSERT
SEwasting
DESSER
S
SERTS D
S
T
D
R
S
E
T
S
R
S
S
E
E
S
S
D
E
TS
D
ES
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
DESSE
ESSERT
SSERTS
SERTS D COOKING STHE
D
PANCAKES
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
D the center of the pan (enough
TS your desired size of RTS DESSERTS
DE of your High Protein Pancake
S
R
T
S
E
R
T
S
E
R
S
S
E
Pour
some
Mix
onto
to
create
E
S
S
D
E
S
D
E
S
T
D
R
RTS to cook before carefully
DESSE
ESSEover
SSEPancake
D
Ethe
S
SSERTS
T
D
S
R
T
S
E
R
T
S
Pancake) E
and
allow
half
flipping
the
cake
to
cook
the
other
side.
E
R
S
S
E
E
S
S
D
E
S
D
TS
D
Ssides
ERTS
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
You
know
the
Pancakes
are
cooked
when
both
are
browned,
not
burnt.
And
the
center
is
slightly
gooey.
E
ERT
DESSER
ESSBatter
S DESS
SSERTS
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
Repeat
until
all
the
Pancake
is
cooked.
E
S
T
D
S
ERTS
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
DESSE
ESSERT
S DESS
SSERTS
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
D
ERT
RT
TS
S
S
E
R
T
S
S
PLATING
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
DESSE
TS DESS
DESSER
ESSERTS Plate and DGarnish
S
R
T
with:
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
S 50g of Chocolate ChipsTS DESSERTS
SERT
ER
T
S
S
R
E
S
E
D
E
S
D
S
S
T
Optional:
E
S
R
T
D
E
R
S
S
E
TS DES
DESSERFruit
ESSERT
S DESS
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
Optional:
200g
of
your
favorite
D
E
S
D
E
S
T
D
S
T
S
SERT
ER
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
Optional: your desired amount
E Zero Calorie Syrup SERTS DESS
TS DES
DESSof
R
DESSERT
S
E
T
S
R
S
E
E
S
S
D
E
S
D
E
S
T
D
S
SER
ER
RT
TS
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
TS DE
Take a Sexy Photo,
and
DESSE
S DESS
R
T
DESSER
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
S
T@DamianTheFatass
SSER
SE
ERT
R
E
S
S
E
D
E
S
S
Tag
Me
for MAXIMUM
AESTHETIC
GAINS.
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
DESS
RTS DE
TS DES
DESSER
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
SE
ER
RTS
ESSE
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
TS DES
DESSE
S DESS
ERTS D
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
S
ER
RT
ESSE
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
TS DE
S DESS
ERTS D 214
R
T
S DESSE
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
ESSE
SS
SE
ERT
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
ERTS D
RTS DE
TS DES
S DESS
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
SE
ER
DESS
ESS
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
RTS
TS D
DESS
S DES
PANCAKES - NOT SO AVERAGE JOES
SERT
ERTS
ESSER
S
S
ERTS D
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
D
ES
SS
TS D
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
ESSER
SSERTS
SERTS
D
E
S
SERTS DE
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
TS D
DE
ES
SD
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
ESSER
SSERT
SERTS
D
E
S
SERTS D
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
RTSC DUET T I N G V E R.ERTS DESSERTS
TS DES
SSERTS
E
R
E
S
E
D
S
S
E
S
S
T
D
E
R
D
S
E
T
S
S
R
T
S
S
SER
DESSE
RTS DE
TS DES
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
RTS
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
DESSE
ESSER
SSERTS
D
E
S
SSERTS D
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
RTS
TS
DE
SD
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
DESSE
ESSER
SSERT
D
E
S
SSERTS
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
TS
DE
S 3min | Cook Time 5min
ERTS
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
Prep
Time
D
E
S
S
T
D
E
S
R
T
D
S
E
DESSER
ESSERT
S DESS
SSERTS
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
ERT
RMACROS
TS
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
INGREDIENTS
R
T
D
S
E
R
T
DESSE
ESSER
S DESS
T
D
ESSERTS REQUIRED:
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
ERT
RT 540
TSOPTIONAL:
SD
S
Cal:
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
DESSE- 10g
ESS-ER¼ cup
TS DES
DMilk
ESSERT
S
R
T
S
E
R
Chocolate
Almond
Chocolate
Chips
T
S
E
R
S
S
E
E
S
Protein:
67g
S
D
E
S
D
E
S
T
D
TS
S
SER
ER
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
Protein
Powder
-ER75g
TS DES
DESSER - 2 scoops SFruits
Carbs:
52g
S DESS
R
T
DESSERT Chocolate
S
E
T
S
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
SER
ER
RT Zero Calorie Syrup
TS Greek Yogurt - 75g
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
Fat-Free
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
Fat:
7g
T
TS DES
DESSE
S DESS
R
T
DESSER
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
Pancake
ER
RT
TS Mix - 50g
SSER
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
DESSE
RTS DE
TS DES
DESSER Egg Whites
S
E
R
T
S
E
R
50g
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
w/
Options
R
T
TS
SSE
SE
ER
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
- 2g
RTS DE
TS DES
DESSER Baking Soda
S DESS
E
R
T
S
E
R
S
Cal:
640
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
T
SE
ER
RPowder
ESSE
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
Cocoa
6g
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
Protein:
68g
TS DES
S DESS
ERTS D
R
T
S DESSE
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
S
ER
RT
ESS
SCarbs:
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
69g
T
S
S
E
R
T
S
S
E
R
E
S
S
ERTS D
RTS DE
TS DES
S DESSE
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S 10g
ESS
SFat:
SE
ER
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
ERTS D
RTS DE
TS DES
S DESS
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
SE
ER
DESS
ES
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
TS DES
SERTS
ERTS D
R
TS DESS
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
E
S
ER
DES
ES
S
S
D
E
S
S
T
D
E
INSTRUCTIONS
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
SERTS
ERTS D
RTS DE
TS DESS PREP
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
DES
ES
Sconsistency
SE into a bowl until theSStexture
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
Mix
thoroughly
and
are
even:
E
S
E
D
E
S
DE
ERTS D
RTSMilk
SSERTS
S
E
RTS DES
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
¼ cup of
Chocolate
Almond
R
T
S
E
R
S
S
DE
SE
DE
ES
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
favorite
TS D Protein PowderRTS DESSERTS
SSERT
ERChocolate
RTS DES 2 scoops ofERyour
E
S
D
S
E
S
T
D
R
S
E
T
S
E
S
S
DE
ES
S DE
75g
ofEFat-Free
Greek Yogurt
SS
T
D
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
SERTS
ERTS D
50g of Pancake Mix
RTS DE
ESSERT
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
D
ES
S DE
SS Whites
T
D
E
S
R
T
D
S
E
R
T
S
S
E
50g
of
Egg
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
ESSER
SSERTS
SERTS D
ERTS DE
D
E
S
D
E
S
T
D
S
2g of Baking
Soda
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
TS D
DE
ES Powder
SD
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
6g
of
Cocoa
S
S
T
D
E
S
ESSER
SSERT
SERTS
ERTS D
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
TS D
DE
ES
SD
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
T
TS & slap some non-stick-spray
Heat up one pan to medium
on
SERpan.
SERheat
DESSER
ESthe
S
SERTS D
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
TS
D oil.)
ES know we ain’t wastingDno
S
R
T
D
S
(you
already
calories
on
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
E
S
R
DESSE
ESSERT
SSERTS
SERTS D
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
RTS
TS
DETHE PANCAKES S DESSERTS D
E
R
S
S
E
T
S
S
R
E
S
E
COOKING
D
E
S
D
S
S
T
E
S
R
T
D
ER(enough to create yourSdesired
ESSofE
Dsize
ESSpan
SSERTPancake Mix onto the
D
EProtein
S
SSERTS
T
D
S
R
T
S
E
R
T
Pour someES
ofSyour
High
center
of
the
E
R
S
S
E
E
S
D
E
TS
D
S D carefully flipping overTStheDEcake
ERTS
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
S
S
E
S
S
T
D
E
R
D
S
Pancake)
and
allow
half
the
Pancake
to
cook
before
to
cook
the
other
side.
E
SER
DESS
SSERT
DESnot
Eare
Sgooey.
SSERTS
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
YouRknow
the
Pancakes
cooked
when
both
sides
are
browned,
burnt.
And
the
center
is
slightly
E
S
T
D
S
ERTS
R
T
S
S
E
R
T
S
S
E
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
ERT is cooked.
Repeat until all the T
Pancake
DESSE
ESSBatter
S DESS
SSERTS
T
D
S
R
T
S
E
R
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
D
ERT
RT
TS
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
DESSE
TS DESS
ESSERTS PLATING DESSERTS DESSER
S
R
T
E
R
S
E
S
S
E
S
D
E
D
S
T
TS
S Garnish with:
SERT
ER
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
Plate
and
E
S
R
T
D
S
E
R
T
S
S
E
SER
TS DES
DESChips
ESSERT
S DESS
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
Optional:
10g
of
Chocolate
D
E
S
D
E
S
T
D
S
T
S
SERT
ER
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
Optional: 75g of your favorite
E
TS DES
DESSFruit
S DESS
R
T
DESSERT
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
T
Optional:
Calorie
SER
ER
RSyrup
TSyour desired amount of RZero
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
T
S
TS DE
DESSE
S DESS
R
T
DESSER
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
TS Photo, and
SSER
SE
ERT
E
S
S
E
D
E
S
S
Take
aRSexy
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
SSMAXIMUM AESTHETICEGAINS.
DEfor
RTS DE
TS DES
DESSER
S
E
R
T
S
E
R
S
Tag Me @DamianTheFatass
S
E
E
S
S
D
S
D
E
S
T
D
S
R
T
SE
ER
RTS
ESSE
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
TS DES
DESSE
S DESS
ERTS D
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
S
ER
RT
ESSE
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
TS DE
S DESS
ERTS D 215
R
T
S DESSE
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
ESSE
SS
SE
ERT
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
ERTS D
RTS DE
TS DES
S DESS
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
SE
ER
DESS
ESS
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
RTS
TS D
DESS
S DES
PANCAKES - ADVANCED CHOCOLATETRY
SERT
ERTS
ESSER
S
S
ERTS D
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
D
ES
SS
TS D
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
ESSER
SSERTS
SERTS
D
E
S
SERTS DE
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
TS D
DE
ES
SD
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
ESSER
SSERT
SERTS
D
E
S
SERTS D
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
RTSB DUEL K I N G V E R.ERTS DESSERTS
TS DES
SSERTS
E
R
E
S
E
D
S
S
E
S
S
T
D
E
R
D
S
E
T
S
S
R
T
S
S
SER
DESSE
RTS DE
TS DES
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
RTS
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
DESSE
ESSER
SSERTS
D
E
S
SSERTS D
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
RTS
TS
DE
SD
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
DESSE
ESSER
SSERT
D
E
S
SSERTS
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
TS
DE
S 3min | Cook Time 5min
ERTS
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
Prep
Time
D
E
S
S
T
D
E
S
R
T
D
S
E
DESSER
ESSERT
S DESS
SSERTS
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
ERT
RMACROS
TS
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
INGREDIENTS
R
T
D
S
E
R
T
DESSE
ESSER
S DESS
T
D
ESSERTS REQUIRED:
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
ERT
RT 1275
TSOPTIONAL:
SD
S
Cal:
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
DESSE- 50g
ESSER
TS DES
ESSERT
S
R
T
E
R
Chocolate
Milk
-TS
½Dcup
Chocolate
Chips
S
E
R
S
S
E
E
S
Protein:
123g
S
D
E
S
D
E
S
T
D
TS
S
SER
ER
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
Protein
Powder
-ER200g
TS DES
DESSER - 3 scoops SFruits
Carbs:
124g
S DESS
R
T
DESSERT Chocolate
S
E
T
S
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
SER
ER
RT Zero Calorie Syrup
TS Greek Yogurt - 150g
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
Fat-Free
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
Fat:
32g
T
TS DES
DESSE
S DESS
R
T
DESSER
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
Pancake
ER
RTPeanut Butter - 1 tbsp
TS Mix - 125g
SSER
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
RTS DE
TS DES
DESSER Eggs - 3Swhole
S DESSE
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
w/
Options
R
T
T
SSE
SE
ER
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
- 5g
RTS DE
TS DES
DESSER Baking Soda
S DESS
E
R
T
S
E
R
S
Cal:
1760
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
T
SE
ER
RPowder
ESSE
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
Cocoa
15g
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
Protein:
130g
TS DES
S DESS
ERTS D
R
T
S DESSE
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
S
ER
RT
ESS
SCarbs:
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
186g
T
S
S
E
R
T
S
S
E
R
E
S
S
ERTS D
RTS DE
TS DES
S DESSE
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S 55g
ESS
SFat:
SE
ER
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
ERTS D
RTS DE
TS DES
S DESS
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
SE
ER
DESS
ES
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
TS DES
SERTS
ERTS D
R
TS DESS
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
E
S
ER
DES
ES
S
S
D
E
S
S
T
D
E
INSTRUCTIONS
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
SERTS
ERTS D
RTS DE
TS DESS PREP
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
DES
ES
Sconsistency
SE into a bowl until theSStexture
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
Mix
thoroughly
and
are
even:
E
S
E
D
E
S
ERTS D
RTS DE
SSERTS
S
E
RTS DES
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
½ cup S
ofSChocolate
Milk
R
T
S
E
R
S
S
E
DE
DE
ES
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
favorite
TS D Protein PowderRTS DESSERTS
SSERT
ERChocolate
RTS DES 3 scoops ofERyour
E
S
D
S
E
S
T
D
R
S
E
T
S
E
S
S
S
DE
ES
S DE
150g
of
Greek Yogurt
SFat-Free
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
SERTS
ERTS D
125g of Pancake Mix
RTS DE
ESSERT
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
D
ES
S DE
SEggs
T
D
E
S
R
T
D
S
E
R
T
S
S
E
3Twhole
R
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
ESSER
SSERTS
SERTS D
ERTS DE
D
E
S
D
E
S
T
D
S
5g of Baking
Soda
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
TS D
DE
ES Powder
SD
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
15g
of
Cocoa
S
S
T
D
E
S
ESSER
SSERT
SERTS
ERTS D
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
TS D
DE
ES
SD
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
T
TS & slap some non-stick-spray
Heat up one pan to medium
on
SERpan.
SERheat
DESSER
ESthe
S
SERTS D
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
TS
D oil.)
ES know we ain’t wastingDno
S
R
T
D
S
(you
already
calories
on
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
E
S
R
DESSE
ESSERT
SSERTS
SERTS D
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
RTS
TS
DETHE PANCAKES S DESSERTS D
E
R
S
S
E
T
S
S
R
E
S
E
COOKING
D
E
S
D
S
S
T
E
S
R
T
D
ER(enough to create yourSdesired
ESSofE
Dsize
ESSpan
SSERTPancake Mix onto the
D
EProtein
S
SSERTS
T
D
S
R
T
S
E
R
T
Pour someES
ofSyour
High
center
of
the
E
R
S
S
E
E
S
D
E
TS
D
S D carefully flipping overTStheDEcake
ERTS
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
S
S
E
S
S
T
D
E
R
D
S
Pancake)
and
allow
half
the
Pancake
to
cook
before
to
cook
the
other
side.
E
SER
DESS
SSERT
DESnot
Eare
Sgooey.
SSERTS
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
YouRknow
the
Pancakes
cooked
when
both
sides
are
browned,
burnt.
And
the
center
is
slightly
E
S
T
D
S
ERTS
R
T
S
S
E
R
T
S
S
E
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
ERT is cooked.
Repeat until all the T
Pancake
DESSE
ESSBatter
S DESS
SSERTS
T
D
S
R
T
S
E
R
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
D
ERT
RT
TS
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
DESSE
TS DESS
ESSERTS PLATING DESSERTS DESSER
S
R
T
E
R
S
E
S
S
E
S
D
E
D
S
T
TS
S Garnish with:
SERT
ER
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
Plate
and
E
S
R
T
D
S
E
R
T
S
S
E
SER
TS DES
DESChips
ESSERT
S DESS
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
Optional:
50g
of
Chocolate
D
E
S
D
E
S
T
D
S
T
S
SERT
ER
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
Optional: 200g of your favorite
TS DES
DESSEFruit
S DESS
R
T
DESSERT
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
T
Optional:
Calorie
SER
ER
RSyrup
TSyour desired amount of RZero
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
T
S
ESSE
TS DE
Optional: 1 tbsp ofEPeanut
DButter
S DESS
R
T
DESSER
S
E
R
T
S
E
R
S
S
E
S
S
D
E
S
D
E
S
T
D
S
R
TS
SSER
SE
ERT
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
DESS
RTS DE
TS DES
DESSER
S
E
R
T
S
E
R
S
Take a Sexy D
Photo,
and
S
E
E
S
S
D
E
S
D
E
S
T
S
R
T
TS
SE
ER
R@DamianTheFatass
ESSE
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
Tag
Me
for
MAXIMUM
AESTHETIC
GAINS.
S
S
E
R
T
S
S
E
R
E
TS DES
DESSE
S DESS
ERTS D
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
S
ER
RT
ESSE
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
TS DE
S DESS
ERTS D 216
R
T
S DESSE
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
ESSE
SS
SE
ERT
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
ERTS D
RTS DE
TS DES
S DESS
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
SE
ER
DESS
ESS
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
RTS
TS D
DESS
S DES
PANCAKES - ADVANCED CHOCOLATETRY
CLICK HERE TO WATCH
SERT
ERTS
ESSER
S
S
ERTS D
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
D
ES
SS
TS D
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
ESSER
SSERTS
SERTS
D
E
S
SERTS DE
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
TS D
DE
ES
SD
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
ESSER
SSERT
SERTS
D
E
S
SERTS D
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
RTSC DUET T I N G V E R.ERTS DESSERTS
TS DES
SSERTS
E
R
E
S
E
D
S
S
E
S
S
T
D
E
R
D
S
E
T
S
S
R
T
S
S
SER
DESSE
RTS DE
TS DES
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
RTS
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
DESSE
ESSER
SSERTS
D
E
S
SSERTS D
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
RTS
TS
DE
SD
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
DESSE
ESSER
SSERT
D
E
S
SSERTS
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
TS
DE
S 1min | Cook Time 1min
ERTS
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
Prep
Time
D
E
S
S
T
D
E
S
R
T
D
S
E
DESSER
ESSERT
S DESS
SSERTS
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
ERT
RMACROS
TS
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
INGREDIENTS
R
T
D
S
E
R
T
DESSE
ESSER
S DESS
T
D
ESSERTS REQUIRED:
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
ERT
RT 260
TS
SD
S
Cal:
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
TS DES
DESSER (Casein or SVegan
ESSERT
S D-E2SSscoops
R
T
S
E
R
Chocolate
Protein
Powder
only)
T
S
E
R
S
S
E
E
S
Protein:
50g
S
D
E
S
D
E
S
T
D
T
S
SER
ER
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
- T5g
TS DES
DESSER
Carbs:
10g
S DESS
R
T
DESSERT Cocoa Powder
S
E
R
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
SER
ER
RT
TSPowder - 4g
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
Baking
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
Fat:
2g
T
TS DES
DESSE
S DESS
R
T
DESSER
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
Water
ER
RT
T-S150-175g
SSER
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
DESSE
RTS DE
TS DES
DESSER
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
TS
SSE
SE
ER
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
RTS DE
TS DES
DESSER OPTIONAL:
S DESS
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
SE
ER
RT
ESSE
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
Salt
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
TS DES
S DESS
ERTS D
R
T
S DESSE
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
Zero
Calorie
RT Sweetener ERTS DESSER
ESS
SS
E
D
E
S
D
S
S
T
E
S
R
T
D
E
R
S
S
E
T
S
S
R
E
S
S
ERTS D
RTS DE
TS DES
S DESSE
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
ESS
SS
SE
ER
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
ERTS D
RTS DE
TS DES
S DESS
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
SE
ER
DESS
ES
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
TS DES
SERTS
ERTS D
R
TS DESS
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
E
S
ER
DES
ES
S
S
D
E
S
S
T
D
E
INSTRUCTIONS
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
SERTS
ERTS D
RTS DE
TS DESS CRAFTING
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
THE
BROWNIE
R
T
S
E
R
DES
ES
SS
SE
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
E until the texture
SD
ERTconsistency
RTSa Dbowl
SSERTS
S
E
RTS DES
E
S
S
D
E
S
Mix thoroughly
into
and
are
even:
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
DE
SE
DE
ES
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
of your
ERTS
RTS D ChocolateERProtein
SSERT
SPowder
Efavorite
RTS DES 2 scoops
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
T
S
R
S
S
E
S
DE regular proteinS DESSERTS DE
ESPowder for this recipe.
Suse
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
(only
Casein
or
Vegan
Protein
Using
D
E
S
SERTS
ERTS D
RTS DE
ESSERT
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
D profoundly
ES
S DE
SS will result in the Esingle-handed,
T
D
E
S
R
T
D
S
E
R
T
S
S
E
powder
most
disgusting,
most
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
S
S
T
ESSER
SSERTS
SERTS D
ERTS DE
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
E
disastrous
in
the
of the multiverse.)
TS D
Dhistory
ES protein brownie
SD
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
ESSER
SSERT
SERTS
ERTS D
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
5g ofDECocoa
Powder
S
E
R
S
S
E
E
S
S
S
TS D
DE
SD
R
T
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
SERTS
DESSER
ESSERT
S
SERTS D 4g of Baking
Powder
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
TS
D
ES
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
of Water
DESSE
ESSERT
SSERTS
SERTS D 150-175g
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
RTS
TS
DE Your desired Samount
S Salt
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
Optional:
of
S
T
D
E
S
R
T
D
DESSE
ESSER
SSERT
D
E
S
SSERTS
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D Calorie Sweetener
TS
DE Your desired amount
SZero
ERTS
R
T
S
S
E
R
Optional:
of
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
DESSER
ESSERT
S DESS
SSERTS
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
ERTS
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
S
SE upon removingSyou
DESand
ESSERT for 1:00minD-ES1:30min,
S DESthe
SSERTS
T
D
S
R
T
S
E
R
T
S
Microwave
your
mixture
have
E
R
S
E
E
S
D
S
E
S
D
ERT
RT
TS
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
ESSE 5-10min to Dchill
Droughly
ESSER sit in the freezer
S DESS
let
the
brownie
for
before
T
D
ESSERTS option to
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
E
S
D
E
S
T
TS
SD
SERT
ER
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
consumption. TS DESSER
TS DES
ESSERT
S DESS
R
T
E
R
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
T
S
SERT
ER
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
TS DES
DESSE
S DESS
R
T
DESSERT
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
SER
ER
RT
TS
S
S
PLATING
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
TS DE
DESSE which waySyou
S DESS
R
T
DESSER
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
Plate
and
eat
in
however
wish!
S
T
D
R
TS
SSER
SE
ERT
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
RTS DE
TS DES
DESSER Tag MeS@DamianTheFatass
S DESS
E
R
T
S
E
R
for
MAXIMUM
AESTHETIC
GAINS.
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
SE
ER
RT
ESSE
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
TS DES
DESSE
S DESS
ERTS D
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
S
ER
RT
ESSE
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
TS DE
S DESS
ERTS D 218
R
T
S DESSE
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
ESSE
SS
SE
ERT
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
ERTS D
RTS DE
TS DES
S DESS
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
SE
ER
DESS
ESS
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
RTS
TS D
DESS
S DES
PROTEIN BROWNIE INNA BOWL
CLICK HERE TO WATCH
CLICK HERE TO WATCH
SERT
ERTS
ESSER
S
S
ERTS D
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
D
ES
SS
TS D
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
ESSER
SSERTS
SERTS
D
E
S
SERTS DE
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
TS D
DE
ES
SD
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
ESSER
SSERT
SERTS
D
E
S
SERTS D
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
RTSC DUET T I N G V E R.ERTS DESSERTS
TS DES
SSERTS
E
R
E
S
E
D
S
S
E
S
S
T
D
E
R
D
S
E
T
S
S
R
T
S
S
SER
DESSE
RTS DE
TS DES
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
RTS
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
DESSE
ESSER
SSERTS
D
E
S
SSERTS D
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
RTS
TS
DE
SD
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
DESSE
ESSER
SSERT
D
E
S
SSERTS
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
TS
DE
S 1min | Cook Time 1min
ERTS
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
Prep
Time
D
E
S
S
T
D
E
S
R
T
D
S
E
DESSER
ESSERT
S DESS
SSERTS
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
ERT
RMACROS
TS
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
INGREDIENTS
R
T
D
S
E
R
T
DESSE
ESSER
S DESS
T
D
ESSERTS REQUIRED:
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
ERT
RT 270
TS
SD
S
Cal:
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
DESSE
TS DES
DESSER
ESSERT
S
R
T
E
R
Almond Milk
-ER
¼TS
cup
S
E
S
S
E
S
Protein:
45g
S
D
E
S
D
E
S
T
D
TS
S
SER
ER
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
TS DES
DESSERPowder - 1.5 scoops
Carbs:
13g
S DESS
R
T
DESSERT CookiesS &DECream
SProtein
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
S
T
S
SER
ER
RT
T Greek Yogurt - 75g
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
Fat-Free
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
Fat:
5g
T
TS DES
DESSE
S DESS
R
T
DESSER
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
Xantham
ER
RT
TS Gum - ¾ tsp
SSER
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
DESSE
RTS DE
TS DES
DESSER Ice - 2 cups
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
w/
Options
R
T
TS
SSE
SE
ER
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
Sweetener
RTS DE
TS DES
DESSER Zero-Calorie
S DESS- 2 tsp
E
R
T
S
E
R
S
Cal:
610
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
SE
ER
RT
ESSE
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
Protein:
48g
TS DES
S DESS
ERTS D
R
T
S DESSE
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
OPTIONAL:
S
ER
RT
ESS
SCarbs:
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
48g
T
S
S
E
R
T
S
S
E
R
E
S
S
S DES
ERTS D
RTS DE
S DESSE "Oreo O's"
S
E
R
S
S
E
E
Cereal
-T40g
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S 10g
ESS
SFat:
SE
ER
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
Iced Almond Milk
-RT2Scups
DES
ERTS D
RTS DE
S DESS
S
E
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
SE
ER
DESS
ES
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
TS DES
SERTS
ERTS D
R
TS DESS
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
E
S
ER
DES
ES
S
S
D
E
S
S
T
D
E
INSTRUCTIONS
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
SERTS
ERTS D
RTS DE
TS DESS
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
DES
ES
SS
SE
CONCOCTING
THE
ICE
CREAM
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
ERTS D
RTS DE
SSERTS
S
E
RTS DES
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
DE
Syourself
DE
ES and blend Dtogether:
S
S
T
D
E
Grab
a
Ninja
Blender
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
E
S
SSERT
SERTS
ERTS D
RTS DES
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
DE
ES
S DE
SS of Almond Milk
T
D
E
S
R
T
D
S
E
¼
cup
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
SERTS
ERTS D
RTS DE
ESSERT
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
D
ESCookies & Cream
S DE
SS
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
1.5
scoops
of
your
favorite
Protein
Powder
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
ESSER
SSERTS
SERTS D
ERTS DE
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
S Fat-Free Greek
TS D
DE
Eof
SD
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
75g
Yogurt
S
E
D
E
S
S
D
E
S
S
T
D
E
S
ESSER
SSERT
SERTS
ERTS D
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
TS D
DE
ESof Xanthan Gum
SD
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
¾
tsp
D
E
S
S
T
D
E
S
SERTS
DESSER
ESSERT
S
SERTS D
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
TS
Dcups of Iced SAlmond
ES of Ice or Optional:
S Milk
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
2
cups
2
E
R
DESSE
ESSERT
SSERTS
SERTS D
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
RTS
TS
DE
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
2 tsp of Zero-Calorie
Sweetener
DESSE
ESSER
SSERTS
D
E
S
SSERTS
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
TS
DE
SD
ERTS
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
DESSER
ESSERT
S DESS
SSERTS
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
ERTS
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
S
RT
40g
O's Cereal
crushed
layered
SSEOreo
DESSE up, to be
Eof
S DESon
SSERTS Optional:
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
D
ERT
RT
TS
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
throughout
DESSE
ESSER the McFlurry.
S DESS
T
D
ESSERTS top and
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
TS
SD
SERT
ER
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
TS DES
DESSER
ESSERT
S DESS
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
T
S
SERT
ER
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
TS DES
DESSE
S DESS
R
T
DESSERT PLATING
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
SER
ER
RT
TS
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
TS DE
S DESS
R
T
DESSER
E
R
S
E
ThisRTisS DIce
Cream…
up!
RTS DESSE Just eat
S
S
E
E
S
S
D
E
S
D
E
S
T
S
R
SSER
SE
ERT
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
DESS
RTS DE
TS DES
DESSER Tag Me
S
E
R
T
S
E
R
S
S
E
E
@DamianTheFatass
for
MAXIMUM
AESTHETIC
GAINS.
S
S
D
E
S
D
E
S
T
D
S
R
T
SE
ER
RTS
ESSE
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
TS DES
DESSE
S DESS
ERTS D
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
S
ER
RT
ESSE
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
TS DE
S DESS
ERTS D 220
R
T
S DESSE
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
ESSE
SS
SE
ERT
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
ERTS D
RTS DE
TS DES
S DESS
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
SE
ER
DESS
ESS
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
RTS
TS D
DESS
S DES
OREO MCGAINS
SERT
ERTS
ESSER
S
S
ERTS D
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
D
ES
SS
TS D
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
ESSER
SSERTS
SERTS
D
E
S
SERTS DE
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
TS D
DE
ES
SD
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
ESSER
SSERT
SERTS
D
E
S
SERTS D
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
RTSC DUET T I N G V E R.ERTS DESSERTS
TS DES
SSERTS
E
R
E
S
E
D
S
S
E
S
S
T
D
E
R
D
S
E
T
S
S
R
T
S
S
SER
DESSE
RTS DE
TS DES
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
RTS
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
DESSE
ESSER
SSERTS
D
E
S
SSERTS D
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
RTS
TS
DE
SD
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
DESSE
ESSER
SSERT
D
E
S
SSERTS
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
TS
DE
S 1min | Cook Time 1min
ERTS
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
Prep
Time
D
E
S
S
T
D
E
S
R
T
D
S
E
DESSER
ESSERT
S DESS
SSERTS
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
ERT
RMACROS
TS
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
INGREDIENTS
R
T
D
S
E
R
T
DESSE
ESSER
S DESS
T
D
ESSERTS REQUIRED:
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
ERT
RT 330
TS
SD
S
Cal:
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
DESSE
ESSE- R⅓ cup
TS DES
DMilk
ESSERT
S
R
T
S
E
R
Chocolate
Almond
T
S
E
R
S
S
E
E
S
Protein:
38g
S
D
E
S
D
E
S
T
D
TS
S
SER
ER
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
Protein
Powder
TS DES
DESSER - 1.5 scoopsS DESSERTS DESS
Carbs:
40g
R
DESSERT Chocolate
S
E
T
S
R
S
E
E
S
D
S
E
S
T
D
SER
ER
TSBananas - 1 whole RTS DESSERT
S
S
R
E
S
E
D
E
S
D
S
S
Frozen
T
E
S
R
T
D
E
R
S
S
E
Fat:
3g
T
TS DES
DESSE
S DESS
R
T
DESSER
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
Xantham
ER
RT
TS Gum - ½ tsp
SSER
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
RTS DE
TS DES
DESSER Ice - 1.5 Scups
S DESSE
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
w/
Options
R
T
T
SSE
SE
ER
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
Sweetener
RTS DE
TS DES
DESSER Zero-Calorie
S DESS- 1 tsp
E
R
T
S
E
R
S
Cal:
390
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
SE
ER
RT
ESSE
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
Protein:
40g
TS DES
S DESS
ERTS D
R
T
S DESSE
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
OPTIONAL:
S
ER
RT
ESS
SCarbs:
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
42g
T
S
S
E
R
T
S
S
E
R
E
S
S
ERTS D
RTS DE
TS DES
S DESSE Peanut Butter
S
E
R
S
S
E
E
-S½
tbsp
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S 7g
ESS
SFat:
SE
ER
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
ERTS D
RTS DE
TS DES
S DESS
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
SE
ER
DESS
ES
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
TS DES
SERTS
ERTS D
R
TS DESS
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
E
S
ER
DES
ES
S
S
D
E
S
S
T
D
E
INSTRUCTIONS
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
SERTS
ERTS D
RTS DE
TS DESS
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
DES
ES
SS
SE
CONCOCTING
THE
ICE
CREAM
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
ERTS D
RTS DE
SSERTS
S
E
RTS DES
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
DE
Syourself
DE
ES and blend Dtogether:
S
S
T
D
E
Grab
a
Ninja
Blender
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
E
S
SSERT
SERTS
ERTS D
RTS DES
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
DE
ES Milk
S DE
SS of Chocolate
T
D
E
S
R
T
D
S
E
⅓
cup
Almond
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
SERTS
ERTS D
RTS DE
ESSERT
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
D
ESChocolate Protein
S DE
SS
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
1.5
scoops
of
your
favorite
Powder
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
ESSER
SSERTS
SERTS D
ERTS DE
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
TS D
DE
ES frozen Banana
SD
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
1
whole
S
E
D
E
S
S
D
E
S
S
T
D
E
S
ESSER
SSERT
SERTS
ERTS D
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
TS D
DE
ESof Xanthan Gum
SD
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
½
tsp
D
E
S
S
T
D
E
S
SERTS
DESSER
ESSERT
S
SERTS D
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
TS
D
ES of Ice
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
1.5
cups
E
S
R
DESSE
ESSERT
SSERTS
SERTS D
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
RTS
TS
DE
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
1 tsp of Zero-Calorie
DESSE
ESSER
SSERTS Sweetener
D
E
S
SSERTS
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
TS
DE
SD
ERTS
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
DESSER
ESSERT
S DESS
SSERTS
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
ERTS
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
RT Peanut Butter
½
tbsp
DESSE
ESSEof
S DESS
SSERTS Optional:
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
D
ERT
RT
TS
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
DESSE
ESSER
S DESS
T
D
ESSERTS
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
TS
SD
SERT
ER
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
TS DES
PLATING
DESSER
ESSERT
S DESS
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
T
S
SERT
ER
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
TS DES
DESSE Just eatSup!
S DESS
R
T
DESSERT This is
S
Ice
Cream…
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
SER
ER
RT
TS
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
TS DE
DESSE
S DESS
R
T
DESSER
S
E
R
T
S
E
TagRMe
@DamianTheFatass
for
MAXIMUM
AESTHETIC
GAINS.
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
TS
SSER
SE
ERT
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
DESS
RTS DE
TS DES
DESSER
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
SE
ER
RTS
ESSE
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
TS DES
DESSE
S DESS
ERTS D
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
S
ER
RT
ESSE
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
TS DE
S DESS
ERTS D 221
R
T
S DESSE
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
ESSE
SS
SE
ERT
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
ERTS D
RTS DE
TS DES
S DESS
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
SE
ER
DESS
ESS
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
RTS
TS D
DESS
S DES
ICE CREAM - CHOCO PB BANANA
SERT
ERTS
ESSER
S
S
ERTS D
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
D
ES
SS
TS D
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
ESSER
SSERTS
SERTS
D
E
S
SERTS DE
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
TS D
DE
ES
SD
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
ESSER
SSERT
SERTS
D
E
S
SERTS D
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
RTSC DUET T I N G V E R.ERTS DESSERTS
TS DES
SSERTS
E
R
E
S
E
D
S
S
E
S
S
T
D
E
R
D
S
E
T
S
S
R
T
S
S
SER
DESSE
RTS DE
TS DES
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
RTS
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
DESSE
ESSER
SSERTS
D
E
S
SSERTS D
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
RTS
TS
DE
SD
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
DESSE
ESSER
SSERT
D
E
S
SSERTS
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
TS
DE
S 1min | Cook Time 1min
ERTS
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
Prep
Time
D
E
S
S
T
D
E
S
R
T
D
S
E
DESSER
ESSERT
S DESS
SSERTS
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
ERT
RMACROS
TS
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
INGREDIENTS
R
T
D
S
E
R
T
DESSE
ESSER
S DESS
T
D
ESSERTS REQUIRED:
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
ERT
RT 235
TS
SD
S
Cal:
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
ER - ⅓ cup
DESSE
TS DES
DESSMilk
ESSERT
S
R
T
S
E
R
Unsweetened
Almond
T
S
E
R
S
S
E
E
S
Protein:
37g
S
D
E
S
D
E
S
T
D
TS
S
SER
ER
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R scoops
Powder
TS DES
Carbs:
16g
S DESS
R
T
DESSERT Vanilla SProtein
S DESS-E1.5
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
SER
ER
RT
T Strawberries - 125g
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
Frozen
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
Fat:
3g
T
TS DES
DESSE
S DESS
R
T
DESSER
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
Xantham
ER
RT
TS Gum - ½ tsp
SSER
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
RTS DE
TS DES
DESSER Ice - 1.5 Scups
S DESSE
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
T
SSE
SE
ER
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
Sweetener
RTS DE
TS DES
DESSER Zero-Calorie
S DESS- 1 tsp
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
SE
ER
RT
ESSE
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
TS DES
S DESS
ERTS D
R
T
S DESSE
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
ER
RT
ESS
SS
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
ERTS D
RTS DE
TS DES
S DESSE
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
ESS
SS
SE
ER
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
ERTS D
RTS DE
TS DES
S DESS
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
SE
ER
DESS
ES
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
TS DES
SERTS
ERTS D
R
TS DESS
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
E
S
ER
DES
ES
S
S
D
E
S
S
T
D
E
INSTRUCTIONS
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
SERTS
ERTS D
RTS DE
TS DESS
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
DES
ES
SS
SE
CONCOCTING
THE
ICE
CREAM
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
ERTS D
RTS DE
SSERTS
S
E
RTS DES
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
DE
Syourself
DE
ES and blend Dtogether:
S
S
T
D
E
Grab
a
Ninja
Blender
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
E
S
SSERT
SERTS
ERTS D
RTS DES
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
DE
ES
S DE
SS of Unsweetened
T
D
E
S
R
T
D
S
E
⅓
cup
Almond
Milk
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
SERTS
ERTS D
RTS DE
ESSERT
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
D
ESVanilla Protein
S DE
SS
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
1.5
scoops
of
your
favorite
Powder
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
ESSER
SSERTS
SERTS D
ERTS DE
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
TS D
DE
ESof frozen Strawberries
SD
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
125g
S
E
D
E
S
S
D
E
S
S
T
D
E
S
ESSER
SSERT
SERTS
ERTS D
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
TS D
DE
ESof Xanthan Gum
SD
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
½
tsp
D
E
S
S
T
D
E
S
SERTS
DESSER
ESSERT
S
SERTS D
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
TS
D
ES of Ice
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
1.5
cups
E
S
R
DESSE
ESSERT
SSERTS
SERTS D
D
E
S
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
RTS
TS
DE
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
1 tsp of Zero-Calorie
DESSE
ESSER
SSERTS Sweetener
D
E
S
SSERTS
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
TS
DE
SD
ERTS
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
DESSER
ESSERT
S DESS
SSERTS
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
ERTS
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
DESSE
ESSERT
S DESS
SSERTS PLATING
T
D
S
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
D
ERT
RT
TS
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
Cream…
TS DESS
DESSER Just eatS up!
ESSERTS This isDEIce
S DESSE
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
S
T
T
S
SERT
ER
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
TS DES
Tag Me
@DamianTheFatass
for
MAXIMUM
AESTHETIC
GAINS.
DESSER
ESSERT
S DESS
R
T
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
T
S
SERT
ER
R
T
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
TS DES
DESSE
S DESS
R
T
DESSERT
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
SER
ER
RT
TS
S
S
E
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
TS DE
DESSE
S DESS
R
T
DESSER
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
TS
SSER
SE
ERT
R
E
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
DESS
RTS DE
TS DES
DESSER
S
E
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
SE
ER
RTS
ESSE
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
TS DES
DESSE
S DESS
ERTS D
R
T
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
S
ER
RT
ESSE
S
S
E
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
TS DE
S DESS
ERTS D 222
R
T
S DESSE
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
ESSE
SS
SE
ERT
D
E
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
ERTS D
RTS DE
TS DES
S DESS
S
E
R
S
S
E
E
S
S
D
E
S
D
E
S
T
D
S
R
T
S
E
R
T
SE
ER
DESS
ESS
S
S
D
E
S
S
T
D
E
S
R
T
D
S
E
R
T
S
S
E
R
T
S
S
E
R
E
S
S
E
D
E
RTS
TS D
DESS
S DES
ICE CREAM - VANILLA STRAWBERRY
Videographer: PATICK MOK | @pmokfilms
Photographer: BEN GOOD | @_bengood
COO & CMO: TOM CURYER | @tom_curyer
YOU: FOR SUPPORTING @DAMIANTHEFATASS
SO WE DON'T GET SUED
Limit of Liability and Disclaimer of Warranty: We have used our best efforts in preparing the DAMIANTHEFATASS COOKBOOK OF GAINS, and the information is provided “as is.”
We make no representation or warranties with respect to the accuracy or completeness of the contents of the cookbook and we specifically disclaim any implied warranties of
merchantability or fitness for any particular purpose. All material in the DAMIANTHEFATASS COOKBOOK OF GAINS is provided for your information only and may not be construed
as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health
professionals on any matter relating to their health and well-being. WE DO NOT CLAIM TO BE DOCTORS, NUTRITIONISTS OR DIETITIANS. THE INFORMATION IN THE
DAMIANTHEFATASS COOKBOOK OF GAINS IS MERELY OUR PERSONAL OPINION AND DOES NOT REPLACE PROFESSIONAL MEDICAL OR NUTRITIONAL ADVISE.
Download
Study collections