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DURING Workout Shake 4-8 scoops *Xtend (Bodyweight pending – 0.17g BCAAs/lb body weight)* in 20-24 oz cold water.
Meal 1
15g fat, 25g carbohydrates, 42g protein
99g blueberries or 6.5 oz ruby red grapefruit, peeled
12 almonds
1.33 cup of steamed spinach
2 oz chicken breast, grilled
1 whole egg
6 egg whites
Meal 2
15g fat, 10g carbohydrates, 42g protein
8 oz steamed asparagus or 1 cup green beans or steamed broccoli
2 tablespoons of peanut butter from 18 pieces of almond
2 scoops of Scivation* Whey
Meal 3
15g fat, 10g carbohydrates, 42g protein
2 tablespoons of peanut butter from 18 pieces of almond
8 oz steamed asparagus or 1 cup green beans or steamed broccoli
6 oz tuna, sirloin fillet, tilapia (canned) or chicken breast, grilled
Meal 4
10g fat, 10g carbohydrates, 42g protein
8 oz steamed asparagus or 1 cup green beans or steamed broccoli
2 tablespoons of peanut butter from 12 pieces of almond
2 scoops of Scivation* Whey
Meal 5
10g fat, 25g carbohydrates, 42g protein
8 oz steamed asparagus or 1 cup green beans or steamed broccoli
99g blueberries or 6.5 oz ruby red grapefruit, peeled
12 almonds
5g Glutamine
6 oz tuna, sirloin fillet, tilapia (canned) or chicken breast, grilled
Meal 6
5g fat, 5g carbohydrates, 35g protein
1 oz avocado
8 oz steamed asparagus or 1/2 cup green beans or steamed broccoli
5 oz tuna, sirloin fillet, tilapia (canned) or chicken breast, grilled
70g fat = 630 calories, 85g carbohydrate (carbohydrate during the night not included) = 340 Calories, 245g Protein = 980 Calories
1950 Non-carbohydrate calories night – Total Calories
2495 Carbohydrate – calories – Total Calories
Carb meal is for every 18th meal. It shall be the last meal replacing Meal 6. Carb meal should be eaten in this order:
15g carbohydrates = 12 oz asparagus or 1.5 cups of steamed green beans
45g carbohydrates = ¾ cup of oatmeal
15g carbohydrates = 99g blueberries or 6.5 oz ruby red grapefruit, peeled
4 to 6 packets of Splenda fr sweetening
15g fat = 18 almonds
5g carbohydrates = 6 oz sweet potato or yam
15g fat = 2 tablespoons of almond butter or peanut butter
4 to 6 packets of Splenda fr sweetening
270 Kcals = 30g fat, 480 Kcals = 120g carbohydrates
* substitute the supplement that works for you. What is important is the diet.
