Week 1
Diet for training days
Per meal (macro split): 50 grams of protein • 30 grams of carbs • 20 grams of fat
MEAL #1
7:00 AM
MEAL #2
10:00 AM
MEAL #3
1:00 PM
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2 SCOOPS OF WHEY CONCENTRATE IN 500 ML WATER
1 APPLE (OR BANANA)
1/2 LARGE AVACADO
1/4 CUP OF GREEK YOGURT
1 SCOOP MULTI MEN POWDER
2 FISH OIL SOFTGELS
• 7 ONCES OF CHICKEN (OTHER OPTIONS: TUNA, STEAK, LEAN
GROUND BEEF, FISH)
• A LITTLE OVER 1 1/4 CUP OF COOKED BROWN RICE
• 1 TABLESPOON OF EXTRA VIRGIN OLIVE OIL
• FRANKS RED HOT
• 1 CUP OF BROCOLI (OR ANOTHER GREEN VEGETABLE)
• 2 FISH OIL SOFTGELS
• 500ML OF WATER
• NOTE: I MIX ALL OF THIS IN ONE BOWL AND CUP UP MY CHICKEN. I
HAVE VERY LITTLE TIME TO EAT MOST OF THE TIME SO THIS IS EASIER.
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2 SCOOPS WHEY PROTEIN ISOLATE IN 500ML OF WATER
1 TBSP NATURAL PEANUT BUTTER (OR A HANDFULL OF ALMONDS)
1/2 CUP OF ROLLED OATS (UNCOOKED)
2 FISH OIL SOFTGELS
PRE-WORKOUT (C-PRE)
1:30PM
WORKOUT
2:00 - 3:00 PM
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INTRAWORKOUT NUTRITION
1.5-2 LITERS OF WATER
HIGHLY BRANCHED CYCLIC DEXTRIN DOSAGING:
LEG DAY: 60 GRAMS (2 SCOOPS)
BACK/CHEST/AND SHOULDER DAY: 45 GRAMS (1.5 SCOOPS)
10 GRAMS HYDROLYZED CASEIN
10 GRAMS BCAAS
6 GRAMS OF CITRULLINE MALATE
5 GRAMS GLUTAMINE
5 GRAMS CREATINE MONOHYDRATE
Week 1
Diet for training days
MEAL #4
3:30 PM
MEAL #5
7:00 PM
MEAL #6
10:00 PM
•
•
•
•
2 SCOOPS WHEY PROTEIN ISOLATE IN 500ML OF WATER
1 TBSP NATURAL PEANUT BUTTER (OR A HANDFULL OF ALMONDS)
1/2 CUP OF ROLLED OATS (UNCOOKED)
2 FISH OIL SOFTGELS
• 7 ONCES OF CHICKEN (OTHER OPTIONS: TUNA, STEAK, LEAN
GROUND BEEF, FISH)
• A LITTLE OVER 1 1/4 CUP OF COOKED BROWN RICE
• 1 TABLESPOON OF EXTRA VIRGIN OLIVE OIL
• FRANKS RED HOT
• 1 CUP OF BROCOLI (OR ANOTHER GREEN VEGETABLE)
• 2 FISH OIL SOFTGELS
• 500ML OF WATER
• NOTE: I MIX ALL OF THIS IN ONE BOWL AND CUP UP MY CHICKEN.
I HAVE VERY LITTLE TIME TO EAT MOST OF THE TIME SO THIS IS
EASIER.
• 1 CUP OF EGG WHITES
• 4 WHOLE EGGS
• NOTE: (I MAY ALTERNATE THIS THIS PROTEIN SOURCE WITH 2
SCOOPS OF MICELLAR CASEIN AND 1 TABLESPOON OF NATURAL
PEANUT BUTTER OR ALMOND BUTTER DEPENDING IF I’M REALLY
TIRED AND DO NOT WANT TO COOK)
• 1 BANANA
• A COUPLE TABLE SPOONS OF YOGURT
• 2 FISH OIL SOFTGELS
RIGHT BEFORE BED
11:00 PM
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•
•
•
2 X 5HTP CAPS
1 X MELATONIN CAP
1 X GABA CAP
3 X ZMA CAPS
Week 2
Diet for training days
MEAL #1
7:00 AM
MEAL #2
10:00 AM
MEAL #3
1:00 PM
•
•
•
•
•
•
2 SCOOPS OF WHEY CONCENTRATE IN 500 ML WATER
1 APPLE (OR BANANA)
1/2 LARGE AVACADO
1/4 CUP OF GREEK YOGURT
1 SCOOP MULTI MEN POWDER
2 FISH OIL SOFTGELS
• 7 ONCES OF CHICKEN (OTHER OPTIONS: TUNA, STEAK, LEAN
GROUND BEEF, FISH)
• A LITTLE OVER 1 1/4 CUP OF COOKED BROWN RICE
• 1 TABLESPOON OF EXTRA VIRGIN OLIVE OIL
• FRANKS RED HOT
• 1 CUP OF BROCOLI (OR ANOTHER GREEN VEGETABLE)
• 2 FISH OIL SOFTGELS
• 500ML OF WATER
• NOTE: I MIX ALL OF THIS IN ONE BOWL AND CUP UP MY CHICKEN. I
HAVE VERY LITTLE TIME TO EAT MOST OF THE TIME SO THIS IS EASIER.
•
•
•
•
2 SCOOPS WHEY PROTEIN ISOLATE IN 500ML OF WATER
1 TBSP NATURAL PEANUT BUTTER (OR A HANDFULL OF ALMONDS)
1/2 CUP OF ROLLED OATS (UNCOOKED)
2 FISH OIL SOFTGELS
PRE-WORKOUT (C-PRE)
1:30PM
WORKOUT
2:00 - 3:00 PM
•
•
•
•
•
•
•
•
•
•
INTRAWORKOUT NUTRITION
1.5-2 LITERS OF WATER
HIGHLY BRANCHED CYCLIC DEXTRIN DOSAGING:
LEG DAY: 60 GRAMS (2 SCOOPS)
BACK/CHEST/AND SHOULDER DAY: 45 GRAMS (1.5 SCOOPS)
10 GRAMS HYDROLYZED CASEIN
10 GRAMS BCAAS
6 GRAMS OF CITRULLINE MALATE
5 GRAMS GLUTAMINE
5 GRAMS CREATINE MONOHYDRATE
Week 2
Diet for training days
MEAL #4
3:30 PM
MEAL #5
7:00 PM
MEAL #6
10:00 PM
•
•
•
•
2 SCOOPS WHEY PROTEIN ISOLATE IN 500ML OF WATER
1 TBSP NATURAL PEANUT BUTTER (OR A HANDFULL OF ALMONDS)
1/2 CUP OF ROLLED OATS (UNCOOKED)
2 FISH OIL SOFTGELS
• 7 ONCES OF CHICKEN (OTHER OPTIONS: TUNA, STEAK, LEAN
GROUND BEEF, FISH)
• A LITTLE OVER 1 1/4 CUP OF COOKED BROWN RICE
• 1 TABLESPOON OF EXTRA VIRGIN OLIVE OIL
• FRANKS RED HOT
• 1 CUP OF BROCOLI (OR ANOTHER GREEN VEGETABLE)
• 2 FISH OIL SOFTGELS
• 500ML OF WATER
• NOTE: I MIX ALL OF THIS IN ONE BOWL AND CUP UP MY CHICKEN.
I HAVE VERY LITTLE TIME TO EAT MOST OF THE TIME SO THIS IS
EASIER.
• 1 CUP OF EGG WHITES
• 4 WHOLE EGGS
• NOTE: (I MAY ALTERNATE THIS THIS PROTEIN SOURCE WITH 2
SCOOPS OF MICELLAR CASEIN AND 1 TABLESPOON OF NATURAL
PEANUT BUTTER OR ALMOND BUTTER DEPENDING IF I’M REALLY
TIRED AND DO NOT WANT TO COOK)
• HALF OF AN AVOCADO
• A COUPLE TABLE SPOONS OF YOGURT
• 2 FISH OIL SOFTGELS
RIGHT BEFORE BED
11:00 PM
•
•
•
•
2 X 5HTP CAPS
1 X MELATONIN CAP
1 X GABA CAP
3 X ZMA CAPS