Nutrition

Mass Nutrition Program

Advanced nutrition program designed for 200+ lb. strength-training athletes looking to gain weight and put on mass. If you are less than 200 lbs., decrease serving amounts by 1/3.

Meal 1 6 am - Upon Waking, Cell-Tech Creatine (2 scoops) 77 g. carbs

Meal 2 6:15 -7 am 10 Egg Whites + 2 Whole Eggs 52 g. protein 4 slices Ezekiel Bread 60 g. carbs

Meal 3 10 am 8 oz. Flank Steak 65 g. protein 2 c. Brown or White Rice 90 g. carbs

Meal 4 1 pm 2 Chicken Breast 65 g. protein 2 c. Brown or White Rice 90 g. carbs

Meal 5 4 pm 2 Chicken Breast 65 g. protein 2 c. Brown or White Rice 90 g. carbs

Meal 6 7 pm 9 oz. Lean White Fish (Ex. Orange Roughy) 60 g. protein 12 oz. Sweet Potato 60 g. carbs

Meal 7 9-10 pm Protein Shake (Nitrotech or GNC Wheybolic Extreme 60 50 g. protein)

Total Calories: 4,126 calories on non-training/4,711 calories on training days

Total Protein: 400 grams

Total Carbs: 467 grams non-training days/544 grams on training days

Total Fat: 59 grams

*Post Workout Meal – Take this additional meal only on training days immediately following workout - First take Cell-Tech Creatine (2 scoops) and then Nitrotech or GNC Wheybolic 50 g. protein within 30 minutes of post training

*Steamed green veggies and/or salads may be added to any meal

*Drink 1-2 bottles of water with every meal

*Only use Cell-Tech if you are a hard gainer or have a hard time getting all your carbs in due to your work schedule. It will put a little bloat on you.

Supplement Regimen

Barleans Greens - Promote Internal Alkalinity, Increased Energy, Immune System

Vitamin Multipack - Overall Health & Wellness

Glucosamine/Condroitin/MSM Multipack - Joint Support

Udo's EFA's (Plant Based) - Joint, Heart Health, Fat Loss, Overall Health

Glutamine (7 g. in GNC Wheybolic Protein Shake serving) - Muscle Recovery, Immune System

BCAA's (In Nitrotech and Wheybolic Protein Shakes) - Muscle Recovery, Increased Protein Synthesis, Lean Muscle Mass

Fat Loss Nutrition Program

MEAL 1 7:00 am

Protein Shake 50 g. + 3/4 c. Oatmeal

Train 8:00-10:00 am

MEAL 2 10:00 am

Protein Shake 50 g. (Post Workout Meal)

MEAL 3 10:30 am

10 Egg Whites with Sauteed Vegetables

MEAL 4 1:00 pm

8 oz. Chicken Breast + 1 c. Steamed Broccoli

MEAL 5 4:00 pm

Protein Shake 50 g.

MEAL 6 6:00-7:00 pm

Lean Fish + Steamed Green Vegetable + Salad

MEAL 7 9:00 pm

Protein Shake 50 g.