WAKEUP - MEAL 1
1 OZ. (2 tablespoons) OF LIQUID HEALTH COMPLETE
1 SOLARAY KELP
500 mg. L-ARGININE CAPSULE
1 GLUTAMINE CAPSULE
1 BCAA CAPSULE
500 mg. L-CARNITINE
2 SCI-FIT MASSIVE YOHIMBE BARK
2 SCI-FIT ETHABOL 5
then
38 MINUTES OF CARDIO (hiit)
Warmup for 5 minutes
------------------------------------------
Sprint for 1 minute
Jog for 40 seconds
Sprint for 1 minute
Walk for 40 seconds
Repeat this pattern 10 times.
-------------------------------------------
MEAL 2 - AFTER CARDIO
2 SCOOPS OF RICE PROTEIN
40pro 12carb 0fat 208cal
&
1 TEASPOON OF OLIVE OIL
0pro 0carb 4fat 49cal
---------------------------------------------------------------------------------------------------------------------------------------------------------
&
2 SLICES OF EZEKIEL 100% FLOURLESS BREAD (YOU CAN TOAST IT)
8pro 28carb 1fat 160cal
or
1 EZEKIEL ENGLISH MUFFIN
8pro 28carb 1fat 160cal
or
1/2 CUP EZEKIEL 100% FLOURLESS CEREAL
8pro 40carb 1fat 160cal
---------------------------------------------------------------------------------------------------------------------------------------------------------
1 SOLARAY SUPER DIGESTAWAY DIGESTIVE ENZYME,
10 MG. VANADYL SULFATE
(ALWAYS TAKE THESE SUPPLEMENTS 1/2 WAY THROUGH THE MEAL - NEVER TAKE ON AN EMPTY STOMACH!)
BETWEEN MEALS 2 & 3
500 mg. L-ARGININE CAPSULE
1 GLUTAMINE CAPSULE
1 BCAA CAPSULE
500 mg. L-TYROSINE
500 mg. ACETYL L-CARNITINE
MEAL 3 - 2.5 HOURS LATER
8 OZS. GROUND WHITE CHICKEN BREAST (Whole Foods) or
8 OZS. CHICKEN BREAST or
8 OZS. GROUND WHITE TURKEY BREAST (Whole Foods) or
8 OZS. TURKEY BREAST (real turkey, not deli turkey) or
8 OZS. BEEF or
8 OZS. OF ANY FISH FROM YOUR POWER or NUETRAL LIST or
8 OZS. BUFFALO or
8 OZS. VEAL or
8 OZS. VENISON
-------------------------------------------------------------------------------------------------
&
1 SLICE OF EZEKIEL 100% FLOURLESS BREAD
4pro 14carb 0.5fat 80cal
or
1/4 CUP OF EZEKIEL CEREAL
4pro 20carb 0.5fat 190cal
or
1/4 CUP (UNCOOKED WEIGHT) BROWN BASMATI RICE
2.5pro 22carb 1fat 109cal
or
1 SMALL SWEET POTATO
1pro 19carb 0fat 80cal
----------------------------------------------------------------------------------------------------------------------------------------------------------
&
1 CUP OF BROCCOLI
-----------------------------------------------------------------------------------------------
1 SOLARAY SUPER DIGESTAWAY DIGESTIVE ENZYME
1 SOLARAY KELP
&
1 TEASPOON OF OLIVE OIL
0pro 0carb 4fat 49cal
(ALWAYS TAKE THESE SUPPLEMENTS 1/2 WAY THROUGH THE MEAL - NEVER TAKE ON AN EMPTY STOMACH!)
BETWEEN MEALS 3 & 4
500 mg. L-ARGININE CAPSULE
1 GLUTAMINE CAPSULE
1 BCAA CAPSULE
500 mg. ACETYL L-CARNITINE
MEAL 4 - 2.5 HOURS LATER
8 OZS. GROUND WHITE CHICKEN BREAST (Whole Foods) or
8 OZS. CHICKEN BREAST or
8 OZS. GROUND WHITE TURKEY BREAST (Whole Foods) or
8 OZS. TURKEY BREAST (real turkey, not deli turkey) or
8 OZS. BEEF or
8 OZS. OF ANY FISH FROM YOUR POWER or NUETRAL LIST or
8 OZS. BUFFALO or
8 OZS. VEAL or
8 OZS. VENISON
-------------------------------------------------------------------------------------------------
&
1 SLICE OF EZEKIEL 100% FLOURLESS BREAD
4pro 14carb 0.5fat 80cal
or
1/4 CUP OF EZEKIEL CEREAL
4pro 20carb 0.5fat 190cal
or
1/4 CUP (UNCOOKED WEIGHT) BROWN BASMATI RICE
2.5pro 22carb 1fat 109cal
or
1 SMALL SWEET POTATO
1pro 19carb 0fat 80cal
----------------------------------------------------------------------------------------------------------------------------------------------------------
&
1 CUP OF BROCCOLI
--------------------------------------------------------
1 SOLARAY SUPER DIGESTAWAY DIGESTIVE ENZYME
1 SOLARAY KELP
&
1 TEASPOON OF OLIVE OIL
(ALWAYS TAKE THESE SUPPLEMENTS 1/2 WAY THROUGH THE MEAL - NEVER TAKE ON AN EMPTY STOMACH!)
BETWEEN MEALS 4 & 5
500 mg. L-ARGININE CAPSULE
1 GLUTAMINE CAPSULE
1 BCAA CAPSULE
500 mg. ACETYL L-CARNITINE
MEAL 5 - 2.5 HOURS LATER
8 OZS. GROUND WHITE CHICKEN BREAST (Whole Foods) or
8 OZS. CHICKEN BREAST or
8 OZS. GROUND WHITE TURKEY BREAST (Whole Foods) or
8 OZS. TURKEY BREAST (real turkey, not deli turkey) or
8 OZS. BEEF or
8 OZS. OF ANY FISH FROM YOUR POWER or NUETRAL LIST or
8 OZS. BUFFALO or
8 OZS. VEAL or
8 OZS. VENISON
-------------------------------------------------------------------------------------------------
&
1 SLICE OF EZEKIEL 100% FLOURLESS BREAD
4pro 14carb 0.5fat 80cal
or
1/4 CUP OF EZEKIEL CEREAL
4pro 20carb 0.5fat 190cal
or
1/4 CUP (UNCOOKED WEIGHT) BROWN BASMATI RICE
2.5pro 22carb 1fat 109cal
or
1 SMALL SWEET POTATO
1pro 19carb 0fat 80cal
----------------------------------------------------------------------------------------------------------------------------------------------------------
&
1 CUP OF BROCCOLI
--------------------------------------------
1 SOLARAY SUPER DIGESTAWAY DIGESTIVE ENZYME
1 SOLARAY KELP
&
1 TEASPOON OF OLIVE OIL
(ALWAYS TAKE THESE SUPPLEMENTS 1/2 WAY THROUGH THE MEAL - NEVER TAKE ON AN EMPTY STOMACH!)
BETWEEN MEALS 5 & 6
500 mg. L-ARGININE CAPSULE
1 GLUTAMINE CAPSULE
1 BCAA CAPSULE
500 mg. L-TYROSINE
500 mg. ACETYL L-CARNITINE
MEAL 6 - 2.5 HOURS LATER
8 OZS. GROUND WHITE CHICKEN BREAST (Whole Foods) or
8 OZS. CHICKEN BREAST or
8 OZS. GROUND WHITE TURKEY BREAST (Whole Foods) or
8 OZS. TURKEY BREAST (real turkey, not deli turkey) or
8 OZS. BEEF or
8 OZS. OF ANY FISH FROM YOUR POWER or NUETRAL LIST or
8 OZS. BUFFALO or
8 OZS. VEAL or
8 OZS. VENISON
-------------------------------------------------------------------------------------------------
&
1 SLICE OF EZEKIEL 100% FLOURLESS BREAD
4pro 14carb 0.5fat 80cal
or
1/4 CUP OF EZEKIEL CEREAL
4pro 20carb 0.5fat 190cal
or
1/4 CUP (UNCOOKED WEIGHT) BROWN BASMATI RICE
2.5pro 22carb 1fat 109cal
or
1 SMALL SWEET POTATO
1pro 19carb 0fat 80cal
-----------------------------------------------------
&
1 CUP OF BROCCOLI
1 SOLARAY SUPER DIGESTAWAY DIGESTIVE ENZYME
(ALWAYS TAKE THESE SUPPLEMENTS 1/2 WAY THROUGH THE MEAL - NEVER TAKE ON AN EMPTY STOMACH!)
&
1 TEASPOON OF OLIVE OIL
BETWEEN MEALS 6 & 7
500 mg. L-ARGININE CAPSULE
1 GLUTAMINE CAPSULE
1 BCAA CAPSULE
500 mg. ACETYL L-CARNITINE
MEAL 7 - 2.5 HOURS LATER
8 OZS. GROUND WHITE CHICKEN BREAST (Whole Foods) or
8 OZS. CHICKEN BREAST or
8 OZS. GROUND WHITE TURKEY BREAST (Whole Foods) or
8 OZS. TURKEY BREAST (real turkey, not deli turkey) or
8 OZS. BEEF or
8 OZS. OF ANY FISH FROM YOUR POWER or NUETRAL LIST or
8 OZS. BUFFALO or
8 OZS. VEAL or
8 OZS. VENISON
-------------------------------------------------------------------------------------------------
&
1 CUP OF BROCCOLI
-------------------------------------------------------------------------------------------------
1 SOLARAY SUPER DIGESTAWAY DIGESTIVE ENZYME
(ALWAYS TAKE THESE SUPPLEMENTS 1/2 WAY THROUGH THE MEAL - NEVER TAKE ON AN EMPTY STOMACH!)
&
1 TEASPOON OF OLIVE OIL
BETWEEN MEALS 7 & 8
500 mg. L-ARGININE CAPSULE
1 GLUTAMINE CAPSULE
1 BCAA CAPSULE
500 mg. ACETYL L-CARNITINE
ZMA
MEAL 8 - 1.5 HOURS LATER
2 SCOOPS OF RICE PROTEIN (no artificial ingredients or sweeteners)
40pro 12carb 0fat 208cal
&
1 TEASPOON OF OLIVE OIL
1 HOUR LATER
1 OZ. (2 tablespoons) OF LIQUID HEALTH CALCIUM
BEFORE BED
1 SCOOP OF SOMATOMAX (5 days on 2 off)
(vary amount from night to night 1 scoop, 1 heaping scoop, 7/8 scoop, 3/4 scoop, 1 scoop...)
DON'T COMBINE WITH ALCOHOL OR OTHER SLEEP AIDS
----------------------------------------------------------------------------------------------------------------------------------------------------------------------
PRE-WORKOUT SCHEDULE
(insert this progression no matter what time you weight train)
1/2 HOUR BEFORE WEIGHT TRAINING
1 SCOOP OF RICE PROTEIN (no artificial ingredients or sweeteners)
20pro 6carb 0fat 104cal
&
1 SCOOP OF SWEDISH WAXY MAIZE
&
3 GLUTAMINE CAPSULES
3 BCAA CAPSULES
2 SCI-FIT MASSIVE YOHIMBE BARK
500 mg. L-ARGININE CAPSULE
500 mg. ACETYL L-CARNITINE
300 MG. OF ALPHA-LIPOIC ACID
2 SCI-FIT ETHABOL 5
POST-WORKOUT SCHEDULE
POST WORKOUT - IMMEDIATELY FOLLOWING WEIGHT TRAINING
2 SCOOPS OF SWEDISH WAXY MAIZE mix with 6 ozs. of Water
0pro 74carb 0fat 348cal
&
2 SCOOPS OF RICE PROTEIN
40pro 12carb 0fat 208cal
&
3 GLUTAMINE CAPSULES
3 BCAA CAPSULES
2 SCI-FIT MASSIVE YOHIMBE BARK
500 mg. L-ARGININE CAPSULE
500 mg. ACETYL L-CARNITINE
300 MG. OF ALPHA-LIPOIC ACID
1 OZ. (2 tablespoons) OF LIQUID HEALTH COMPLETE
1 SOLARAY KELP
500 mg. L-ARGININE CAPSULE
1 GLUTAMINE CAPSULE
1 BCAA CAPSULE
500 mg. L-CARNITINE
2 SCI-FIT MASSIVE YOHIMBE BARK
2 SCI-FIT ETHABOL 5
then
38 MINUTES OF CARDIO (hiit)
Warmup for 5 minutes
------------------------------------------
Sprint for 1 minute
Jog for 40 seconds
Sprint for 1 minute
Walk for 40 seconds
Repeat this pattern 10 times.
-------------------------------------------
MEAL 2 - AFTER CARDIO
2 SCOOPS OF RICE PROTEIN
40pro 12carb 0fat 208cal
&
1 TEASPOON OF OLIVE OIL
0pro 0carb 4fat 49cal
---------------------------------------------------------------------------------------------------------------------------------------------------------
&
2 SLICES OF EZEKIEL 100% FLOURLESS BREAD (YOU CAN TOAST IT)
8pro 28carb 1fat 160cal
or
1 EZEKIEL ENGLISH MUFFIN
8pro 28carb 1fat 160cal
or
1/2 CUP EZEKIEL 100% FLOURLESS CEREAL
8pro 40carb 1fat 160cal
---------------------------------------------------------------------------------------------------------------------------------------------------------
1 SOLARAY SUPER DIGESTAWAY DIGESTIVE ENZYME,
10 MG. VANADYL SULFATE
(ALWAYS TAKE THESE SUPPLEMENTS 1/2 WAY THROUGH THE MEAL - NEVER TAKE ON AN EMPTY STOMACH!)
BETWEEN MEALS 2 & 3
500 mg. L-ARGININE CAPSULE
1 GLUTAMINE CAPSULE
1 BCAA CAPSULE
500 mg. L-TYROSINE
500 mg. ACETYL L-CARNITINE
MEAL 3 - 2.5 HOURS LATER
8 OZS. GROUND WHITE CHICKEN BREAST (Whole Foods) or
8 OZS. CHICKEN BREAST or
8 OZS. GROUND WHITE TURKEY BREAST (Whole Foods) or
8 OZS. TURKEY BREAST (real turkey, not deli turkey) or
8 OZS. BEEF or
8 OZS. OF ANY FISH FROM YOUR POWER or NUETRAL LIST or
8 OZS. BUFFALO or
8 OZS. VEAL or
8 OZS. VENISON
-------------------------------------------------------------------------------------------------
&
1 SLICE OF EZEKIEL 100% FLOURLESS BREAD
4pro 14carb 0.5fat 80cal
or
1/4 CUP OF EZEKIEL CEREAL
4pro 20carb 0.5fat 190cal
or
1/4 CUP (UNCOOKED WEIGHT) BROWN BASMATI RICE
2.5pro 22carb 1fat 109cal
or
1 SMALL SWEET POTATO
1pro 19carb 0fat 80cal
----------------------------------------------------------------------------------------------------------------------------------------------------------
&
1 CUP OF BROCCOLI
-----------------------------------------------------------------------------------------------
1 SOLARAY SUPER DIGESTAWAY DIGESTIVE ENZYME
1 SOLARAY KELP
&
1 TEASPOON OF OLIVE OIL
0pro 0carb 4fat 49cal
(ALWAYS TAKE THESE SUPPLEMENTS 1/2 WAY THROUGH THE MEAL - NEVER TAKE ON AN EMPTY STOMACH!)
BETWEEN MEALS 3 & 4
500 mg. L-ARGININE CAPSULE
1 GLUTAMINE CAPSULE
1 BCAA CAPSULE
500 mg. ACETYL L-CARNITINE
MEAL 4 - 2.5 HOURS LATER
8 OZS. GROUND WHITE CHICKEN BREAST (Whole Foods) or
8 OZS. CHICKEN BREAST or
8 OZS. GROUND WHITE TURKEY BREAST (Whole Foods) or
8 OZS. TURKEY BREAST (real turkey, not deli turkey) or
8 OZS. BEEF or
8 OZS. OF ANY FISH FROM YOUR POWER or NUETRAL LIST or
8 OZS. BUFFALO or
8 OZS. VEAL or
8 OZS. VENISON
-------------------------------------------------------------------------------------------------
&
1 SLICE OF EZEKIEL 100% FLOURLESS BREAD
4pro 14carb 0.5fat 80cal
or
1/4 CUP OF EZEKIEL CEREAL
4pro 20carb 0.5fat 190cal
or
1/4 CUP (UNCOOKED WEIGHT) BROWN BASMATI RICE
2.5pro 22carb 1fat 109cal
or
1 SMALL SWEET POTATO
1pro 19carb 0fat 80cal
----------------------------------------------------------------------------------------------------------------------------------------------------------
&
1 CUP OF BROCCOLI
--------------------------------------------------------
1 SOLARAY SUPER DIGESTAWAY DIGESTIVE ENZYME
1 SOLARAY KELP
&
1 TEASPOON OF OLIVE OIL
(ALWAYS TAKE THESE SUPPLEMENTS 1/2 WAY THROUGH THE MEAL - NEVER TAKE ON AN EMPTY STOMACH!)
BETWEEN MEALS 4 & 5
500 mg. L-ARGININE CAPSULE
1 GLUTAMINE CAPSULE
1 BCAA CAPSULE
500 mg. ACETYL L-CARNITINE
MEAL 5 - 2.5 HOURS LATER
8 OZS. GROUND WHITE CHICKEN BREAST (Whole Foods) or
8 OZS. CHICKEN BREAST or
8 OZS. GROUND WHITE TURKEY BREAST (Whole Foods) or
8 OZS. TURKEY BREAST (real turkey, not deli turkey) or
8 OZS. BEEF or
8 OZS. OF ANY FISH FROM YOUR POWER or NUETRAL LIST or
8 OZS. BUFFALO or
8 OZS. VEAL or
8 OZS. VENISON
-------------------------------------------------------------------------------------------------
&
1 SLICE OF EZEKIEL 100% FLOURLESS BREAD
4pro 14carb 0.5fat 80cal
or
1/4 CUP OF EZEKIEL CEREAL
4pro 20carb 0.5fat 190cal
or
1/4 CUP (UNCOOKED WEIGHT) BROWN BASMATI RICE
2.5pro 22carb 1fat 109cal
or
1 SMALL SWEET POTATO
1pro 19carb 0fat 80cal
----------------------------------------------------------------------------------------------------------------------------------------------------------
&
1 CUP OF BROCCOLI
--------------------------------------------
1 SOLARAY SUPER DIGESTAWAY DIGESTIVE ENZYME
1 SOLARAY KELP
&
1 TEASPOON OF OLIVE OIL
(ALWAYS TAKE THESE SUPPLEMENTS 1/2 WAY THROUGH THE MEAL - NEVER TAKE ON AN EMPTY STOMACH!)
BETWEEN MEALS 5 & 6
500 mg. L-ARGININE CAPSULE
1 GLUTAMINE CAPSULE
1 BCAA CAPSULE
500 mg. L-TYROSINE
500 mg. ACETYL L-CARNITINE
MEAL 6 - 2.5 HOURS LATER
8 OZS. GROUND WHITE CHICKEN BREAST (Whole Foods) or
8 OZS. CHICKEN BREAST or
8 OZS. GROUND WHITE TURKEY BREAST (Whole Foods) or
8 OZS. TURKEY BREAST (real turkey, not deli turkey) or
8 OZS. BEEF or
8 OZS. OF ANY FISH FROM YOUR POWER or NUETRAL LIST or
8 OZS. BUFFALO or
8 OZS. VEAL or
8 OZS. VENISON
-------------------------------------------------------------------------------------------------
&
1 SLICE OF EZEKIEL 100% FLOURLESS BREAD
4pro 14carb 0.5fat 80cal
or
1/4 CUP OF EZEKIEL CEREAL
4pro 20carb 0.5fat 190cal
or
1/4 CUP (UNCOOKED WEIGHT) BROWN BASMATI RICE
2.5pro 22carb 1fat 109cal
or
1 SMALL SWEET POTATO
1pro 19carb 0fat 80cal
-----------------------------------------------------
&
1 CUP OF BROCCOLI
1 SOLARAY SUPER DIGESTAWAY DIGESTIVE ENZYME
(ALWAYS TAKE THESE SUPPLEMENTS 1/2 WAY THROUGH THE MEAL - NEVER TAKE ON AN EMPTY STOMACH!)
&
1 TEASPOON OF OLIVE OIL
BETWEEN MEALS 6 & 7
500 mg. L-ARGININE CAPSULE
1 GLUTAMINE CAPSULE
1 BCAA CAPSULE
500 mg. ACETYL L-CARNITINE
MEAL 7 - 2.5 HOURS LATER
8 OZS. GROUND WHITE CHICKEN BREAST (Whole Foods) or
8 OZS. CHICKEN BREAST or
8 OZS. GROUND WHITE TURKEY BREAST (Whole Foods) or
8 OZS. TURKEY BREAST (real turkey, not deli turkey) or
8 OZS. BEEF or
8 OZS. OF ANY FISH FROM YOUR POWER or NUETRAL LIST or
8 OZS. BUFFALO or
8 OZS. VEAL or
8 OZS. VENISON
-------------------------------------------------------------------------------------------------
&
1 CUP OF BROCCOLI
-------------------------------------------------------------------------------------------------
1 SOLARAY SUPER DIGESTAWAY DIGESTIVE ENZYME
(ALWAYS TAKE THESE SUPPLEMENTS 1/2 WAY THROUGH THE MEAL - NEVER TAKE ON AN EMPTY STOMACH!)
&
1 TEASPOON OF OLIVE OIL
BETWEEN MEALS 7 & 8
500 mg. L-ARGININE CAPSULE
1 GLUTAMINE CAPSULE
1 BCAA CAPSULE
500 mg. ACETYL L-CARNITINE
ZMA
MEAL 8 - 1.5 HOURS LATER
2 SCOOPS OF RICE PROTEIN (no artificial ingredients or sweeteners)
40pro 12carb 0fat 208cal
&
1 TEASPOON OF OLIVE OIL
1 HOUR LATER
1 OZ. (2 tablespoons) OF LIQUID HEALTH CALCIUM
BEFORE BED
1 SCOOP OF SOMATOMAX (5 days on 2 off)
(vary amount from night to night 1 scoop, 1 heaping scoop, 7/8 scoop, 3/4 scoop, 1 scoop...)
DON'T COMBINE WITH ALCOHOL OR OTHER SLEEP AIDS
----------------------------------------------------------------------------------------------------------------------------------------------------------------------
PRE-WORKOUT SCHEDULE
(insert this progression no matter what time you weight train)
1/2 HOUR BEFORE WEIGHT TRAINING
1 SCOOP OF RICE PROTEIN (no artificial ingredients or sweeteners)
20pro 6carb 0fat 104cal
&
1 SCOOP OF SWEDISH WAXY MAIZE
&
3 GLUTAMINE CAPSULES
3 BCAA CAPSULES
2 SCI-FIT MASSIVE YOHIMBE BARK
500 mg. L-ARGININE CAPSULE
500 mg. ACETYL L-CARNITINE
300 MG. OF ALPHA-LIPOIC ACID
2 SCI-FIT ETHABOL 5
POST-WORKOUT SCHEDULE
POST WORKOUT - IMMEDIATELY FOLLOWING WEIGHT TRAINING
2 SCOOPS OF SWEDISH WAXY MAIZE mix with 6 ozs. of Water
0pro 74carb 0fat 348cal
&
2 SCOOPS OF RICE PROTEIN
40pro 12carb 0fat 208cal
&
3 GLUTAMINE CAPSULES
3 BCAA CAPSULES
2 SCI-FIT MASSIVE YOHIMBE BARK
500 mg. L-ARGININE CAPSULE
500 mg. ACETYL L-CARNITINE
300 MG. OF ALPHA-LIPOIC ACID
Comment