(Ideally for males with 12% body fat or less)

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Weight (lbs)
Body Fat % (as 0.##)

10%

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First Meal
Consume within 30
minutes of waking
Anytime Meal
Space this meal so
you end up eating
about every 3 hours
Pre Workout Meal
Consume 1-2 hours
before training

Higher Carb Growth Plan

200

Phase 3

Protein
Carbs
Fat
60
0
50
This week trying adding some cashews or almonds to your breakfast to increase brain function for nervous system
dominant training. If you train first thing in the morning Have the Pre-workout meal for breakfast. Having some
lemon/lime water with a servings of powdered greens or electrolytes is a good way to start your alkalization early.
6
51
64
If this meal is prior to training try supplementing 5g of BCAAs and some creatine with it. If it occurs after training
add 5-10g of glutamine and some calming herbal tea.

47
59
5
Use low glycemic carbs for this meal so that insulin is not high during training. Apples and sweet potato are good
choices. If you tolerate caffeine well, use it 30 minutes pre workout with a few grams of BCAAs, creatine, greens
powder and electrolytes. This pre-alkalization will enhance the power output you can produce during training by
buffering lactic acid better.
86
105
0
Post Workout Shake
Consume within 15
Use a combination of good quality whey protein and 5-10g of glutamine combined with liquid based carbs. Carbs
minutes of training
should be starch or glucose polymer based like dextrose or waxy maize. For added benefits use powdered greens
as part of your carbs to repair oxidative damage from the training and increase protein synthesis.
Post workout meal
69
86
8
Consume 1 hour after Use the same types of protein and carbs as before and try adding extra creatine and BCAAs because power
training
training burns through more of the fast energy sources.
60
0
30
Last Meal
Consume this meal
During this phase you can take GABA if you have trouble falling asleep, or 5-HTP if you have trouble staying asleep.
1-2 hours before bed Additional Magnesium at night can help with both.
98
373
314
Total (g)

% calories
Total Calories

41%
3,633

35%

24%

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