Week 1
Diet for NON-training days
Per meal (macro split): 50 grams of protein • 30 grams of carbs • 20 grams of fat
- FIRST THING WHEN I WAKE UP 5 GRAMS CREATINE TAKEN THIS WAY https://www.youtube.com/watch?v=VvH_U18j6ss&t=1s
MEAL #1
7:00 AM
MEAL #2
10:00 AM
MEAL #3
1:00 PM
MEAL #4
3:00 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
• 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.
Week 1
Diet for NON-training days
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
• 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
• 3 X ZMA CAPS
Week 2
Diet for NON-training days
- FIRST THING WHEN I WAKE UP 5 GRAMS CREATINE TAKEN THIS WAY https://www.youtube.com/watch?v=VvH_U18j6ss&t=1s
MEAL #1
7:00 AM
MEAL #2
10:00 AM
MEAL #3
1:00 PM
MEAL #4
3:00 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
• 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.
Week 2
Diet for NON-training days
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
• 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
• 3 X ZMA CAPS