Breakfast (approx. between 6 a.m. and 9 a.m.)

GOAL:

To provide high-quality calories to be burnt off throughout the rest of the day.

PROTEIN

Protein shake – This is a quick and easy protein option. Mix 2 scoops of Nitro-Tech^® Hardcore Pro Series^® – an advanced whey protein formula – with water or milk in a glass, shaker, or blender with berries. Whey protein is a great protein source because of its high biological value (BV)¹.

CARBS

1 cup of Oatmeal – This complex carb has a low glycemic index (GI)² and will help increase energy levels. Have it by itself or mix it into a delicious high-protein recipe.

OR

1 Whole-Wheat English Muffin – This breakfast idea has higher fiber and more vitamins and minerals than a regular (white) English muffin.

AND

1 Kiwi – Against popular belief, this fruit contains more fiber and free-radical-fighting vitamin C than the familiar orange.

SUPPLEMENTATION

Take 1 serving of LEUKIC^® Pro Series™ – a mega-dosed L-leucine complex. L-leucine plays a vital role in the biological process of building muscle (protein synthesis).

Reference Guide:

¹ Biological Value (BV) – The amount of consumed protein that actually remains within the body to promote protein synthesis and to help promote muscle growth. 104 BV is the highest value there is.

² Glycemic Index (GI) – Ranks foods according to how they affect blood glucose (sugar) levels. It is based on a scale of 1 to over 100, with the standard reference being either white bread or pure glucose.

Mid-Morning Snack (approx. between 9 a.m. and 11 a.m.)

GOAL:

To provide your body with plenty of nutrient-packed foods that’ll be used throughout the day.

Suggested Nutrient Sources to Choose From or Combine:

PROTEIN

1 Turkey Breast – Delivering 7g of protein per ounce, turkey is considered a great lean source of protein.

CARBS

1 Banana - This provides energy in the form of potassium (an important electrolyte)³ for your muscles.

OR

1/8 cup Raisins – These snacks are high in fiber and are great to fill in the gaps between meals.

FATS

1 tbsp. Flaxseed Oil – This can be taken by itself or added to a salad or protein shake to get essential fatty acids (EFAs)⁴ into your daily diet.

OR

1/8 cup Almonds – These are another great source of EFAs. Almonds also support healthy arteries, which carry blood to your muscles.

Reference Guide:

³ Electrolytes – Among other duties, these ionic solutes help play a role in maintaining a fluid balance inside and outside your cells, and also help with the contraction of muscles.

⁴ Essential Fatty Acids (EFAs) – These fatty acids must be ingested because the body requires them for good health. They support the cardiovascular, reproductive, immune, and nervous systems.

Lunch (approx. between 11 a.m. and 1 p.m.)

GOAL:

To select slow-acting carbs and quality sources of protein to feed your body for the afternoon.

PROTEIN

1 Grilled Chicken Breast – A good source of protein with a high BV. Each small-sized, cooked breast contains approximately 50g of protein.

OR

1 Fish Fillet – This also has a high BV and is considered a good source of EFAs.

CARBS

1 cup Whole-Wheat Pasta – This energy-dense food provides slow-acting carbs that have a low GI.

OR

1 Sweet Potato – Another source of slow-acting carbs, but with a lower GI than whole-wheat pasta. They also have more flavor than a standard white potato.

AND

1 cup Broccoli – This low-calorie vegetable is filled with antioxidants and is rich in fiber.

SUPPLEMENTATION

Take your final serving of LEUKIC Pro Series.

Afternoon/Pre-Workout Snack (approx. between 1 p.m. and 3 p.m.)

GOAL:

Choose foods that release slowly into your bloodstream and help to provide sustained energy for your workouts.

PROTEIN

Protein shake – Take 2 scoops of Nitro-Tech Hardcore Pro Series.

CARBS

1 Whole-Wheat Bagel – This is another source of complex carbs that will provide you with plenty of fuel to get through your workout.

FATS

1/8 cup Almonds – As noted earlier, this quick snack is great any time of day.

SUPPLEMENTATION

Take naNO Vapor^® Hardcore Pro Series^® – a powerful nitric oxide performance amplifier – 30 minutes before training. This will provide key energy- and strength-enhancing ingredients to fuel your workout.

POST-WORKOUT SUPPLEMENTATION
(approx. between 3 p.m. and 5 p.m.)

GOAL:

To supply your muscles with nutrients to prepare your body for post-workout recovery.

CREATINE

Take a serving of Cell-Tech™ Hardcore Pro Series^® – an advanced musclebuilding creatine formula – immediately after training. This will provide creatine as well as a high-glycemic carb source to spike insulin and drive more creatine into your muscles.

PROTEIN

Take 2 scoops of Nitro-Tech Hardcore Pro Series approximately 30 minutes after training.

EVENING MEAL (approx. between 5 p.m. and 7 p.m.)

GOAL:

To eat a variety of foods to help continue the recovery process.

PROTEIN

1 Grilled Chicken Breast – As outlined earlier, chicken breasts should be a regular part of your protein intake.

OR

1 Fish Fillet – Because it has the additional benefit of delivering EFAs, fish is another smart choice of protein.

OR

4 oz. Lean Steak – Yet another good source of protein with a high biological value.

CARBS

1 Garden Salad – A salad made from fresh fruits and vegetables (e.g., lettuce, apple, tomatoes, green onions, celery, and cucumbers) is a great source of carbohydrates as well as important vitamins and minerals. Top with lemon juice or a bit of olive oil and some black pepper to complete your salad.

LATE-NIGHT SNACK (approx. between 9 p.m. and 10 p.m.)

GOAL:

To keep your body's nutrient stores full overnight.

PROTEIN

½ cup of Low-Fat Cottage Cheese – This food is a great source of protein and is low in carbs and fat.