AM Training Day Diet

PM Training Day Diet

Non-Training Day Diet
AM Training Day Diet 3,400 Calories
PERI-WORKOUT
TIME SCHEDULE CAL PRO CHO FAT
8:00 AM Mag-10 Pulse / Finia! 425 36 50 9
8:"# AM
In$ig%-&' D%se ( )
*a+sules

8:"# AM
Pla,-a. P!%/%*%l ( &
D%ses
630 45 114 0
0:00 AM 1%!2%u/ S/a!/
10:&0 AM 1%!2%u/ Finis3
10:"# AM Mag-10 Pulse / 4u/s 290 26 15 14
11:&0 AM P%s/-1%!2%u/ Meal 784 84 85 12
5:&0 PM Mag-10 Pulse / Finia! 416 35 51 8
#:00 PM Dinne! 543 60 42 15
6EDTIME Mag-10 Pulse / 4u/s 290 26 15 14
T%/al 3,387 313 g 371 g 73 g
6!ea2$%7n 100% 37% 44% 19%
8Pla,-a. P!%/%*%l Drink one dose (500 ml) 15 minutes prior to starting your workout, and
continue drinking the remainder over the duration of the workout.
P!e-1%!2%u/ 4u/!i/i%n
ag!10" ! #5 g mi$ed in 500 ml water
%ini&ar" 1 &ar
Pla,-a. P!%/%*%l ( & D%ses
'la(ma) ! 1*5 g
+ater ! 1,500 ml
Mag-10 Pulse / 4u/s
ag!10" ! #5 g mi$ed in 500 ml water
i$ed ,uts (pecans, almond, -ra(il nuts, walnuts, pistachios) ! #0 g
P%s/-1%!2%u/ Meal
En/!ees 9*3%%se %ne:
.hicken or /urkey -reast (organic, skinless) ! 0 o( cooked
-eef (organic, lean) steak or ground ! 0 o( cooked
+hite %ish (wild) ie, cod, tilapia, sea &ass ! 0 o( cooked
Ca!-U+ Si$es 9*3%%se %ne:
%rench /oast, /rader 1oe2s 3ow!%at ! 4
+affles, /rader 1oe2s +heat!%ree /oaster ! 4
'ancakes, /raders 1oe2s 5omestyle ! #
+hite 6ice ! 4 cups cooked
Als% In*lu$es 9all %; /3ese i/e-s::
aple 7yrup (natural, nothing added) ! 180 cup
7alad ! as much as you want
9eggies ! as much as you want
Mag-10 Pulse / Finia!
ag!10" ! #5 g mi$ed in 500 ml water
%ini&ar" ! 1 &ar
Dinne!
En/!ees 9*3%%se %ne:
.hicken or /urkey -reast (organic, skinless) ! 0 o( cooked
-eef (organic, lean) steak or ground ! 0 o( cooked
+hite %ish (wild) ie, cod, tilapia, sea &ass ! 0 o( cooked
7almon (wild) ! : o( cooked
7hrimp (&oiled or grilled) ! 10 o( cooked
Si$es 9*3%%se %ne::
+hite 6ice, 1 t&s raw honey ! 1 cup cooked
-rown 6ice ! 1 cup cooked
7weet 'otato %ries (&aked) ! : o( cooked
7weet 'otato (&aked or steamed) ! ; o( cooked
Als% In*lu$es 9all %; /3ese i/e-s::
7alad ! as much as you want
9eggies ! as much as you want
Mag-10 Pulse / 4u/s
ag!10" ! #5 g mi$ed in 500 ml water
i$ed ,uts (pecans, almond, -ra(il nuts, walnuts, pistachios) ! #0 g
<eggie O+/i%ns ! (fresh organic, raw or steamed) &roccoli, cauliflower, cucum&er, -russels
sprout, asparagus, green pepper, green &eans, eggplant, tomato, artichoke, celery, onion
(red or white), leeks, radish, (ucchini
Sala$ O+/i%ns ! (fresh organic) spinach, kale, 7wiss chard, collard greens, mustard greens,
turnip greens, arugula, romaine, mi$ed &a&y green &lends, ca&&age, &ok choy, endive