y3t_meal_plan.pdf

DAILY SAMPLE MEAL PLAN (CONSUME 5-6 LITERS OF WATER/DAY) “Meal times vary depending on the placement of your daily workouts. Start with Meal 1 upon waking. Structure your  pre-and  pre-an d post-wor post-workout kout meals aroun around d exercise exercise routi routines. nes. Meals are spaced every 2-to-3 hours every day.”  day.” 

WAKE-UP SUPP

MEAL 4

MEAL 6

4-6g Amino Max 8000 4-6g L-Glutamine 4-6g BCAA 6000 1 serving digestive enzymes

75g oats (dry weight) 1 scoop Real Mass 1 tbsp peanut butter 1 scoop Intra-Pro (finish 90 minutes before training)

2 slices whole wheat bread 1 tbsp peanut butter 100g low fat cottage cheese 1.5 scoops Myofusion

MEAL 1

(10-15 AFTER WAKE-UP SUPP) 100g dry weight oats 2 whole eggs 4 egg whites 1 scoop Myofusion

SUPPLEMENT PRE TRAIN

(45 MINUTES BEFORE) 1-1.5 scoops Super Pump Max 600 ml. water

MEAL 7 PRE TRAIN

SUPPLEMENT

(10-15 MINUTES AFTER MEAL 1) 1 serving Anavite 1g B-vitamin complex 5g fat from multi-blend EFA

(10 MINUTES AFTER MEAL 6) 1 serving Anavite 500-759mg. ZMA

(10 MINUTES BEFORE) 4-6 Amino Max 800 4-6g L-Glutamine 4-6 g BCAA 6000 1 serving Anavite

(MIDDLE OF SLEEP) 1-1.5 Scoops Myofusion 1 tbsp peanut butter

NOTES SUPPLEMENT

DURING TRAINING

(10 MINUTES BEFORE MEAL 2) 1 serving digestive enzymes

1/2 scoop Size on Max 500-600 ml. water

MEAL 2

POST WORKOUT

150 g chicken (cooked weight) 50 g rice (dry weight) 100 g broccoli 1 scoop Real Mass 500-600 ml. water

1/2 scoop Size on Max 2 scoops Intra-Pro SUPPLEMENT

(10 MINUTES BEFORE MEAL 5) 1 serving digestive enzymes

MEAL 3

200g salmon (cooked weight) 50g rice (dry weight) 2 whole eggs 100g green beans

MEAL 5

200g steak 300g baked potato 150 g Mixed salad

www.bodybuilding.com/Y3T

 ______  ____ ____ ____ ____ ____ ____ ____ __  ____  __ ____ ____ ____ ____ ____ ____ ____ __  ____  __ ____ ____ ____ ____ ____ ____ ____ __  ____  __ ____ ____ ____ ____ ____ ____ ____ __  ____  __ ____ ____ ____ ____ ____ ____ ____ __  ____  __ ____ ____ ____ ____ ____ ____ ____ __  ____  __ ____ ____ ____ ____ ____ ____ ____ __  ____  __ ____ ____ ____ ____ ____ ____ ____ __  ____  __ ____ ____ ____ ____ ____ ____ ____ __  ____  __ ____ ____ ____ ____ ____ ____ ____ __  ____  __ ____ ____ ____ ____ ____ ____ ____ __  ____  __ ____ ____ ____ ____ ____ ____ ____ __  ____  __ ____ ____ ____ ____ ____ ____ ____ __