Lean & Conditioned

Nutrition and Supplement Timing Protocol for Woman: Lean & Conditioned - 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

                6:45am       

                  • 35-40 minutes cardio fasted 5 times a week

                7:30am       

                  • Meal #1  
                    1. 5 egg whites 1 whole egg
                    2. 1 serving of oats (½ cup equals 1 serving)
                    3. 1 scoop Lipo Nourish

                9:00am        

                  • 1 hour later 1 Thermo Nourish

                10:30am      

                  • Meal #2    
                    1. 1 scoop isolate whey or protein of choice (preferably whey or a blend) or 3oz lean protein source (chicken, turkey or fish)
                    2. 1 cup veggies or medium cucumber                    

                  1:00pm        

                    • Meal #3
                      1. 4.5 oz chicken breast
                      2. ½ oz almonds

                  4:00pm        

                    • Meal # 4
                      1. 1.5 scoops isolate whey or protein of choice or 4.5oz lean protein source ( chicken, turkey or fish)
                      2. 1 cup veggies              

                  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

                    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. 4.5 oz lean protein
                          2. 3oz avocado or ½ oz mixed nuts
                          3. 1 cup Veggies or large salad
                            • Option- 4 egg whites & 1 scoop cassien protein
                            • 1 tablespoon PB or almond butter