DAILY SUPPLEMENT SCHEDULE
Super Pak w/ breakfast. 3 EFA Gold with breakfast and dinner.
Density Take 2 tablets with each meal or shake
Lean Out 2 capsules with each meal or shake
7 Keto MuscLEAN take 3 capsules twice daily – a.m. and mid afternoon
Glutamine Select Mix 1 scoop in 8 oz water. Sip before or throughout training sessions.
Meal #1
3 oz turkey breast or chicken
3 egg whites, 1 yolk
1⁄2 grapefruit or 1⁄2 cup omelet vegetables
Meal #2
Protein Drink: 2 scoops Ultimate Muscle Protein (or Muscle Provider), 12 oz water Optional: add 4 strawberries or 1⁄4 cup blueberries
Meal #3
5 oz chicken or turkey breast (weighed prior to cooking)
2 cups salad with 2 tbsp oil & vinegar dressing
Meal #4
Whole Food Option: 1 package tuna; 3 egg whites, 1 tomato
Protein Shake Option: 2 scoops Ultimate Muscle Protein (or Muscle Provider), water
Meal #5
5 oz lean meat (chicken, turkey, fish, 93% or leaner beef, etc.)
1 cup vegetables
Monday and Thursday:
Substitute for your 5th meal: 3/4 cup oatmeal (precooked) or cooked rice, 5 oz sweet potato, 4 oz banana, 1 cup vegetables, 1 tbsp butter
See Master Food List (pg 11) for acceptable substitutions to foods listed above.