Fundamentals

1. 6 meals a day – spaced out every 2.5 hours. Very, very important
2. High quality protein only
3. 40% protein, 40% carbohydrates, 20% fat – basic body-building ratio with slight variation
4. Plenty of water
5. Supplementation
6. Train very hard

MEAL 1: 9:00am (Calories: 300 estimate)

1. 2-3 whole eggs (protein) – any style – please no cheeze or salt
2. 1-2 slices of rye or pumpernickel bread (carbohydrates) (no whole wheat or white flour)
3. 1-2 glasses of room temperature or warm or hot water (hot tea for example)

MEAL 2: 12:00pm (immediately after the gym) (Calories: 450 estimate)

1. 1-2 pieces of fresh fruit immediately after your workout (apple, pear, whatever)
2. Veggie or steak omelet
3. Hot tea + 1 cup of room temperature or warm water

MEAL 3: 3:00pm (Calories: 275 estimate)

1. Liquid Protein shake – 1 scoop – 25 grams of protein (per your brand)
2. Add fresh berries to the blender so you have your carbohydrate in there
3. Add 1-2 tablespoons of almond butter in the mix
4. The water is included in this combo

MEAL 4: 5:30pm (Calories: 500 estimate)

1. Chicken – 5-7 oz only – lean – not fried, not baked, broiled if possible
2. 1 cup (8 oz) of fresh vegetables (cooked ok but fresh is better)
3. 1-2 glasses of water

MEAL 5: 9:00pm (Calories 400 estimate)

1. 4-6 oz of lean chicken – or lean turkey or lean beef (focus on chicken)
2. 1 cup (8 oz) of fresh vegetables (cooked ok but fresh is better)
3. 1-2 glasses of water

MEAL 6: 12:00am – right before bed (Calories: 275 estimate)

1. Liquid Protein shake – 1 scoop – 25 grams of protein (per your brand)
2. Add fresh berries to the blender so you have your carbohydrate in there
3. Add 1-2 tablespoons of almond butter in the mix
4. The water is included in this combo

TOTAL CALORIES: ESTIMATE ONLY: 2,200 calories

Notes

You need nutrition in your body before your workouts. This provides energy you need for the heavy resistance training.

You need carbohydrates in your body immediately after your workout. Fruit or glass of fresh OJ is ok.

Warm or hot water helps increase the body’s metabolism. Better than cold water.

If you are stretched for time, drinking a quick liquid one is excellent replacement.Don’t use milk in the protein, but soy alright. Almond milk is better. Water is just fine. You need the protein, not the taste. This is a low calorie meal – maybe 250 calories with the fruit and good nutrition. Peanut butter is acceptable substitute for almond butter – almond and cashew are better.

You can substitute occasionally with turkey, beef, veal or pork but keep these at only 1-2 times per week.

No cheese, no sodas, no bread, no hamburgers (unless you will delete the entire bun).