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.
Optional Pre Workout – Up-Lift – take 2 scoops before training for pump, focus, and increased strength.
Meal #1
3 oz turkey breast or chicken
3 egg whites
1⁄2 grapefruit
Meal #2
Protein Drink: 1 or 2 scoops Ultimate Muscle Protein (or Muscle Provider), 1 tsp healthy fat source (olive oil, flax oil, or almond butter), add as much water as you need to achieve the consistency you like.
Meal #3
5 oz chicken or turkey breast (weighed prior to cooking)
2 cups salad with 2 tbsp oil & vinegar dressing
Meal #4
Protein Shake Option: 2 scoops Ultimate Muscle Protein (or Muscle Provider), water (no added fat)
Whole Food Option: 1 package tuna; 3 egg whites, 1 tomato
Meal #5
5 oz lean meat (chicken, turkey, fish, 96% or leaner beef, etc.)
2 cups low carb vegetables or salad
Meal #6
4 egg whites
1 cup omelet vegetables (onions, celery, broccoli, tomatoes, etc.)
Monday and Thursday:
Substitute for your 6th meal: 1 cup oatmeal or cooked rice, 6 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.