Meal Plans
In the below meal plans you can change the times by 1/2 hour to an hour just as long as you are eating every 2-3 hours. Your first meal should be within 30 minutes of waking up and your last meal should be within 1hour of going to bed. Just be consistent!
You can substitute foods as long as they are equal in nutritional value. For example, lean beef, fish, or chicken could take the place of tuna. Any kind of high fiber vegetable is fine when vegetables are required, but you can't take away a protein and add a carbohydrate.
Women should have 1/2 serving of Muscle XGF and men should have a full one. It's also ok to occasionally have a Vyo Pro bar instead of a Muscle XGF.
Never eliminate entire meals. Make meals smaller first. If you need to cut more calories, see a trainer first to advise you.
Be consistent. Follow this plan every day. Never make changes without seeing a trainer first.
Have one (or two at the most) cheat meals each week. Remember weekends are days too.
Additional foods to add for health benefits while adding very little calories: Blueberries, V8 (tomato juice), Flaxseeds, and 3 oz. Red wine.
Other supplements to consider: Dymetadrine Xtreme, Myo D, and CLA.
It's also a good idea to have a scoop of VP2 after cardio.
Reminder: Cardio should be done 3-5 times per week, at least 8 hours apart from your weight training.
Advanced Supplementation: Drink one serving of VP2 and DGC at the beginning of your weight training workout. This is in addition to your post training shake. This is called "bracketing".
Supplements needed per month to follow this plan:
- VP2 - 2 jugs.
- Muscle XGF - 3 containers per month for men, 2 for women.
- Vyo Pro bars - 1 box to be on the safe side
- Myo D, Multi Pro, CLA and Dymetadrine Xtrreme - 1 of each.
Meal Plan - 5am