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http://www.facelink.com/Bob2150 For frame of reference: I am 5'8" and 220

Here is a receipe I use all the time.  I pretty much need to cook one day out of the week to feed for 2 or three days..this one is simple and you can put it in the oven before you go to the gym and eat it when you return.  You can add basically whatever you want to it depending on personal...