Great meal plan for adding lean muscle and burning fat Day 1 – Training Day Meal 1 4 whole eggs 2 egg whites 1 tbsp MCT oil Meal 2 6 oz turkey 4 pieces Ezekiel bread with grass-fed butter OR 2 cups oatmeal Meal 3 6 oz chicken breast 2 cups white rice Pre-Workout 35g whey protein 5g leucine 40–50g high-glycemic carb (e.g., dark chocolate) Intra-Workout 5g leucine 5g glutamine 2–3g glycine, citrulline malate, electrolytes Post-Workout 5g leucine 5g creatine 60g high-quality zero-carb whey protein Meal 4 2 beef patties (85– 90% lean) 5g leucine Day 2 – Off Day Start with a Short Fast Water only until 1 p.m.; a fat-burning supplement and/ or caffeine is also acceptable here. Do 20-30 Minutes of Cardio Half HIIT/half steady-state in the fasted state. Meal 1 5 whole eggs 1–2 strips bacon Coffee Meal 2 6 oz grass-fed beef 1 cup green vegetables Meal 3 6 oz chicken thighs 1–2 cups green vegetables Meal 4 6 oz chicken breast 1–2 cups green vegetables If training early the next morning, add a large serving of carbs here.
Posted on: Wed, 23 Jul 2014 22:46:10 +0000
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