Lean Gaining & Performance

Nutrition and supplement timing protocol for Men (Lean Gaining & Performance) 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      

                • 25 minutes cardio fasted 5x a week

                7:30am

                • Meal #1  
                  1. 9 egg whites 1 whole eggs
                  2. 1.5 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 -1.5 scoops isolate whey or protein of choice (preferably whey or a blend) or 6oz lean protein source (chicken, turkey or fish)
                  2. 8oz sweet or white potato

                1:00pm

                • Meal #3  
                  1. 6oz chicken breast
                  2. 1 cup of rice
                  3. 1 cup veggies (not corn or carrots)

                4:00pm                

                • Meal #4
                  1. 1-1.5 scoops isolate whey or protein of choice or 6oz lean protein source (chicken, turkey or fish)
                  2. 8oz potato (on non-training days have 1oz almonds or mixed nuts)

                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. 6oz Chicken or other lean protein source
                  2. 1 cups rice
                  3. 1 cup veggies
                  4. 1 serving Lipo 

                9:30 - 10:00pm

                • Meal #6    
                  1. 8oz Lean protein or 10 egg whites
                  2. 1 serving of oats or 4-6oz sweet potato
                  3. 1 cup veggies
                    • Option- 6 egg whites & 1 scoop cassien protein
                    • 1 serving oats