DAILY SUPPLEMENT SCHEDULE: (take these supplements every day)
ESSENTIAL
FitTabs - 2 with meals 1 and 5, or 1 Super Pak with meal 1
EFA Gold 3 with meals 1 and 5
ADVANCED
Each meal: 3 Ultra 40, 2 Density, 2 Muscularity; 2 Lean Out
COMPREHENSIVE
Before training: 5 Density, 2 scoops Glutamine Select, and 6 Muscularity
Before cardio: 2 Energy Reserve and 2 scoops Up-Lift
Before bed: 2 ZMA 2000
Monday and Thursday: (Low Carbs / Moderate Calories / Carb Meal at end of day)
Special Supplements for Monday and Thursday: Three times daily on an empty stomach: 2 7- Keto MuscLean, 2 Energy Reserve, and 4 GH Factor
Meal #1: 4oz turkey breast; 3 egg whites, 1 yolk; ½ grapefruit
Meal #2: Protein shake or pudding: 2 scoops Ultimate Muscle Protein
Meal #3: 6oz chicken (weighed prior to cooking) or 6oz tuna; 2 cups salad; 2 tbsp apple cider vinegar and 1 tbsp olive oil for a dressing (or use 3 tbsp Newman’s Own oil and vinegar)
Meal #4: Protein shake: 2 scoops Muscle Provider or UMP
Meal #5 Carb up meal: 1 cup oatmeal (before cooking); 6oz sweet potato (after cooking); 4oz banana; 1 cup vegetables; 1 tbsp butter or almond butter
Tuesday and Friday: (Low carbs / Low Calories)
Special Supplements: Three times daily on an empty stomach: 2 7- Keto MuscLean, 2 Energy Reserve, and 4 GH Factor
Meal #1: 4oz turkey breast, 3 egg whites, ½ grapefruit
Meal #2: 5oz chicken (weighed prior to cooking); 2 cups salad with 2 tbsp apple cider vinegar and 1 tbsp olive oil for a dressing (or use 3 tbsp Newman’s Own oil and vinegar)
Meal #3: Protein shake or pudding: 2 scoops UMP or Muscle Provider
Or a small can of tuna, 2 egg whites, and 1 small carrot or tomato
Meal #4: 5oz lean meat (chicken breast, turkey breast) or 6oz cod fish; 2 cups vegetables (spinach or asparagus is best here)
Wednesday – Saturday – Sunday (Moderate carbs / Moderate Calories)
Special Supplement for Wed-Sat-Sun: Three 7-Keto MuscLean twice daily
Meal #1 3 egg whites and 3oz chicken or turkey breast; ½ cup oatmeal before cooking
Meal #2: Protein shake or pudding: 2 Scoops UMP
Or 3.25oz can tuna, 3 egg whites, and 1 small carrot or tomato
Meal #3: 5oz chicken (before cooking); 4oz sweet potato or ½ cup cooked brown rice; 1 cup vegetables (broccoli, etc.)
Meal #4 (Same as meal #2)
Meal #5: 5oz 93% lean beef, chicken, turkey, fish; 1-2 cups vegetables