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Basic Plan Details
🍽️ The FatFast
🎯 Main objective
Promote progressive and harmonious weight gain, combining:
- clean high-calorie nutrition;
- food enjoyment;
- metabolic balance;
- physical and mental well-being.
🧠 Philosophy
1. Program Philosophy
• No guilt: the body is a choice.
• Healthy ≠ strict: health is respected.
• Pleasure and structure: fast food included.
• Progression: +0.5 kg to +1 kg per week.
🥤 The Shakes
2. Calorie shakes (1-2/day)
Base recipe (800-1000 kcal):
300ml whole milk, 2 tbsp peanut butter, 1 banana, 1 gainer, 1 tbsp MCT oil, honey.
• Morning: +oats
• Evening: +coconut
🍔 Fast-Foods
3. Fast food (2/week): Pleasure & socialization. Menus rich/balanced (1500-1800 kcal). 🥗 Typical meals: Breakfast (600), Snack (900), Lunch (700), Afternoon snack (400), Dinner (800), Evening (600). Total: 4000-4500 kcal.
Concrete Results
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