DAILY SUPPLEMENT SCHEDULE: (take these supplements every day)
Before training: 5 Density, 2 scoops Glutamine Select plus BCAAs and 10 Muscle Mass
Before cardio: 5 Muscle Mass + 2 Energy Reserve
Before bed: 2 ZMA
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 MuscLEAN, 2 Energy Reserve, and 4 GH Factor.
Meal #1: 4 oz turkey breast; 3 egg whites, 1 yolk; 1⁄2 grapefruit
Meal #2: Protein shake or pudding: 2 scoops Ultimate Muscle Protein
Meal #3: 6 oz chicken (weighed prior to cooking) or can of 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 Ultimate Muscle Protein
Meal #5: Carb up meal: 1 cup oatmeal (before cooking); 6 oz sweet potato (after cooking); 4 oz 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
MuscLEAN, 2 Energy Reserve, and 4 GH Factor.
Meal #1: 4 oz turkey breast, 3 egg whites, 1⁄2 grapefruit
Meal #2: 5 oz 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 Ultimate Muscle Protein or Muscle Provider Or 3.25 oz can tuna, 2 egg whites, and 1 small carrot or tomato
Meal #4: 5 oz lean meat (chicken breast, turkey breast) or 6 oz cod fish; 2 cups vegetables (spinach or asparagus is best here)
Wednesday – Saturday – Sunday: (Moderate carbs / Moderate Calories)
Special Supplements: Three times daily on an empty stomach: 2
MuscLEAN, 2 Energy Reserve, and 4 GH Factor.
Meal #1: 3 egg whites and 3 oz chicken or turkey breast; 1⁄2 cup oatmeal before cooking
Meal #2: Protein shake or pudding: 2 Scoops Ultra Size or Ultimate Muscle Protein Or 3.25 oz can tuna, 3 egg whites, and 1 small carrot or tomato
Meal #3: 5 oz chicken (before cooking); 4 oz sweet potato or 1⁄2 cup cooked brown rice; 1 cup vegetables (broccoli, etc.)
Meal #4: (Same as meal #2)
Meal #5: 5 oz 93% lean beef, chicken, turkey, fish; 1-2 cups vegetables