GOAL
Increase and harden lean muscle, minimize fat, increase energy levels, and improve overall health. Your goal is controlled fat loss while increasing lean muscle.
SUPPLEMENT SCHEDULE
The most important supplement for you is protein powder, as your goal will be to have 3 meals and 2 snacks each day. UMP (Ultimate Muscle Protein) and Muscle Provider are the best.
Super Pak w/ breakfast or 2 FitTabs w/ breakfast and dinner
Lean Out 2 caps with each meal and shake (if fat loss is primary goal).
Mass Aminos and/or Ultra 40 3 tablets with each meal (if muscle gain is your primary goal)
Glutamine Select Mix 2 scoops in 16 oz water. Sip before or throughout training sessions.
MEALS
Eat 4-6 meals per day spaced 2-4 hours apart. Eat your last meal at least 1-2 hours before going to bed. Your goal will be to have 3 food meals and 1 or 2 protein shakes each day.
Diet
Breakfast
Basic Structure:
1 medium serving protein
1 or 2 servings complex or fibrous carbohydrate
Sample Meal: 6 egg whites + 2 whole eggs omelet w/ vegetables; 1 cup oatmeal or 1 grapefruit
Mid Morning Snack
Protein Drink: 2 scoops UMP + water - for flavor and variety you may add up to 2 tbsp almond butter or whipping cream per shake (for weight gain mix in 16 oz milk plus 2 tbsp whipping cream).
Lunch
Basic Structure:
1 large serving protein 2-3 servings vegetables
1 serving complex carbohydrate
Sample Meal: large turkey burger; 2 cups broccoli or 1 can green beans; 1 medium sweet potato
Mid Afternoon Snack
Protein Drink: same options as mid-morning snack
Dinner
Basic Structure:
1 large serving protein
2-3 servings vegetables
1 serving fat (dressing)
Sample Meal: 1 or 2 large chicken breasts or lean beef patties; 1-2 cups green beans; 2 cups salad vegetables; 2 tbsp vinegar & oil dressing
Weekly Cheat Meal – Choose one meal out of one day each week to eat whatever you want.