
This is a strict pre contest plan (final 2-3 weeks) for the competing bodybuilder.
DAILY SUPPLEMENT SCHEDULE
ESSENTIAL
UMP (and/or Muscle Provider) as a meal replacement
Quadracarn 3 tablets three times daily
Super Pak w/ breakfast
Lean Out 2 capsules with each meal or shake
7-Keto MuscLean 3 capsules twice daily – morning and mid afternoon
ADVANCED – for advanced fat loss and muscle retention add:
Density or Mass Aminos 3 tablets with each meal or shake
Muscularity 3 capsules with each meal or shake
Ultra 40 4 tablets with each meal or shake
COMPREHENSIVE – to retain and build muscle while on a maximum fat loss diet
Creatine Select load with 4 scoops per day for 5 days, then 1-2 scoops daily
Muscle Synergy 8 tablets or 1 scoop twice daily
Glutamine Select 2 scoops in 16oz water, sip before or throughout training sessions
EFA Gold 3 with Meals #1 and #5
FOR ACCELERATED FAT LOSS:
Energy Reserve 2 tablets with breakfast, 2 pre-workout, 2 post workout, and 2 before bed
Optional Pre-Workout - Up-Lift – 2 scoops before training for pump, focus, utilization of stored fat for energy, and increased strength
Meal #1
5oz lean beef or turkey
6 egg whites
½ grapefruit
Meal #2
Protein Drink: 2 scoops UMP, water
Or 6oz tuna; 3 egg whites; 1 tomato
Meal #3
6oz chicken (weighed prior to cooking)
4 cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.)
2 tbsp cider vinegar and 1 tbsp olive oil for a dressing
Meal #4
Protein Drink: 2 scoops UMP or Muscle Provider, water
Or 6oz can tuna; 3 egg whites; 1 tomato
Meal #5
6oz lean meat (chicken, turkey, fish, 96% or leaner beef, etc.)
1½ cups vegetables
Monday and Thursday: In place of your 5th meal: 1 cup oatmeal (precooked) or cooked rice, 8oz sweet potato, 4oz banana, 1 cup vegetables, 1 tbsp butter, almond butter or oil