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Goto LiftBigEatBig, it talks about eating to gain. Like heavy on the protein and carbs and light on the veggies and fruit.
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One day will not hurt. Now that you know today is your cheat day go big. Eat everything you have been craving, make it a 6000 calorie day. Your body wont retain that many calories, you'll be fine. Having a cheat day only works if you go really big on cheating, rather then miss your calorie mark by a couple of 100 everyday.
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scramble Egg whites with a slice of cheese on top, add hot sauce or salsa,
