Lean & Build

Nutrition and supplement timing protocol for Woman (Lean & Build) Example plan and timing ( adjust times to your schedule but goal is to eat every 2.5- 3 hours)

Nutritional Guidelines

  • All food is measured and weighed cooked except for oatmeal
    •  Broccoli can be subbed for any other fibrous carb
      • not corn or carrots
      •  Protein sources can be switched up at times for change as long as the macros meet:
        • chicken, turkey, fish, eggs and occasional lean beef 
          •  Carbs as well stick to:
            • rice, oats, potatoes, sweets, grits and cream o rice
            • Condiments you can use hot sauce, mustard, salsa and small amounts of ketchup or bbq sauce (1 tablespoon), spices are ok in moderation.
              •  Post workout meal - directly after training within 45 minutes - 1 hour max eat whatever meal in line with your schedule. 
                •  Drink 3/4-1 gallon of water a day

                7:30am

                • Meal #1  
                  1. 5 egg whites 1 whole eggs
                  2. 1 serving of oats (½ cup equals 1 serving)
                  3. 1/2 cup of blue or other berries
                  4. 1 scoop Lipo Nourish

                9:00am        

                • 1 hour later 1 Thermo Nourish

                10:30am

                • Meal #2    
                  1. 1 scoops Isolate Whey or protein of choice (preferably whey or a blend) or 3oz lean protein source (chicken, turkey or fish)
                  2. 1 medium apple

                1:00pm

                • Meal #3
                  1. 3oz chicken breast
                  2. 3/4 cup of rice
                  3. 1 cup veggies (not corn or carrots)

                4:00pm                

                 

                • Meal #4
                  1. 1 scoops isolate whey or protein of choice or 3 oz lean protein source (chicken, turkey or fish)
                  2. 4oz potato (on non-training days have 1/2 oz almonds or mixed nuts or 2-3oz avocado)

                5:30 - 6:00pm 

                • 1 serving Pre Nourish
                • Train (5x per week)
                • During training mix 1 serving Intra Nourish in 24-32oz of water sip on during workout.
                • Post Workout Cardio do 25minutes after training (5x a week)

                7:30pm

                • Meal #5
                  1. 3oz chicken or other lean protein source
                  2. 1/2 cups rice
                  3. 1 cup veggies
                  4. 1 serving Lipo Nourish

                 

                9:30 - 10:00pm

                • Meal #6    
                  1. 4.5oz lean protein
                  2. ½ oz almonds or 3oz avocado
                  3. 1 cup Veggies or large salad with veggies
                    • Option - 4 egg whites & 1 scoop casein protein
                    • 1 Tablespoon PB or almond butter