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Muscle & Performance Presents A Guide to Lean Gains is printed in the U.S.A. © 2014 by Active Interest Media, Inc. All rights reserved. Reproduction in whole or in part without permission is strictly prohibited. Te inormation in A Guide to Lean Gains is or educational purposes only. It’s not intended to replace the advice or attention o health care proessionals. Consult your physician beore making changes in your diet, supplement and/or exercise program. AIM, as publisher, does not endorse and makes no representation, warranty or guarantee concerning the saety or effectiveness o the products discussed or illustrated in this magazine. Te publisher expressly disclaims any and all liability relating to the manuacture, sale and use o such products. MUSCLE & PERFORMANCE, 24900 Anza Dr., Unit E, Valencia, CA 91355 - oll Free: (800) 423-2874
CHAPTER ONE
LEAN GAINS WORKOUT PLAN
Add lean muscle to your rame with this back-to-basics approach.
F
rom the late-night inomercial guru to the chatty, grizzled gym veteran, it seems that everyone has a gimmick or getting ripped. Tere are thousands o different opinions on the best way to gain lean mass. So how does the lier who has muscle gains on his or her mind zero in on the best approach?Tankully, there are a ew absolute truths that you can apply to induce the
muscle growth you are looking or. We spell out some o them here in a back-to-basics lean-mass-gain program. Here are three rules that you should burn into your memory i you want to add an appreciable amount o new muscle quickly.
1
PERFORM HEAVY LIFTS IN THE EIGHT- TO 12-REP RANGEOne approach to muscle growth is to hit the weights with high volume — the
belie is that challenging, high-rep sets flush the muscles with blood and trigger new growth. Another approach is big-weight lis — the theory behind this is to-the-brink sets will build the most muscle, even with very ew reps. Tere’s a middle ground, however, that works or everyone — i it’s done right.
As ar as which exercises should be used to build mass, some argue that
the greater the variety, the greater the stress placed on your musculature, the greater your growth in the long run. We subscribe to the philosophy that you can always add variety with single- joint moves, but i gaining mass is your primary goal, you need to stick to basic compound exercises like the bench press, squat and deadli. And orcing those large muscle groups to work together against progressively heavier resistance is
P R E S E N T S
LEAN GAINS
A G U I D E T O
Aim for the optimum rep range for lean muscle growth — no
fewer than eight and no more than 12 reps in any given set.
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the best way to go.
And as or reps, the greatest gains in muscle come via the most proven rep range or muscle growth: eight to 12 reps. Tis is the span that is most accepted as one that elicits muscle growth.
2
MOVE TO PROGRESSIVELY HEAVIER WEIGHTSI you have stopped growing, it means that you have stopped challenging your body. Sure, sometimes a break is all that’s needed to get back into the growth zone, but more oen than not, you hit a plateau because o a lack o creativity and ambition. Once your body gets too accustomed to one
routine, you can say goodbye to gains. Te best way to avoid that is to build progression into your plan. Don’t allow yoursel to get too comortable at one weight and one rep scheme. Your body will only change to the degree at which it is stressed.
3
WORK TO FAILUREOne o the most misguided gym practices is stopping a set at a certain number when you clearly had more in the tank. Almost every time you see a prescribed rep range, the goal is to hit ailure at that number. Failure is the point at which you can no longer perorm reps with good orm on your own. So i 12 reps come easy to you and you could have done 15 or 16, you’re missing out on a slew o anabolic benefits. Bump up the weight so that you reach ailure at 12.
THE GAIN PLAN
With those three rules seared into your brain, here’s how you’ll be spending the next
12 weeks in the gym. In Month 1 (weeks one to our), you’ll lay the oundation or uture gains. Select your 12-rep max or your baseline working weight, and aer your first set o 12, rest no more than a minute or two. Perorm a second and third set with that same weight, using a weight
After a month or so, progress to heavier weight loads in more
challenging rep schemes (still within the eight-to-12 window).
Melissa Tofsrud’s Muscle Martini Gummies
Ingredients
Unflavored gelatin, 5 envelopes (6 envelopes for chewier texture) ½ cup cold water
4 scoops Muscle Martini Directions
• Mix gelatin with cold water till slushy. Microwave till melted. • Let cool and then stir in Muscle Martini.
• Pour into silicone molds and refrigerate until mixture is set. • Serves 4.
Nutrition Facts (per serving):
READY, TRAIN, REPAIR, REPEAT
A great workout starts even before you hit the gym, with nutrients that can enhance your experience. And in the minutes following a hard training session, your body is primed to absorb and stoc k up on key nutrients. The right supplements are key players in your quest for lean gains and a bigger, better workout.
GAT’s Nitraex preworkout formula contains ingredients that studies suggest help boost strength, energy, intensity, vascularity and muscle pumps during training. In one study, approved by an institutional review board, athletes who took Nitraex prior to training for two weeks increased their one-rep max on the bench press by 5 to 10 pounds, muscular endurance by 17 percent, training volume by 22 percent and blood testosterone by 13 percent.
What you take after training is equally important if you want
to help your muscles recover faster. GAT’s JetMass can’t be beaten for muscle volumization, mass, strength — or delicious taste. You won’t get tired of the avors of this one-of-a-kind postworkout formula. The formula is driven by critical amino acids (glutamine, arginine and the branched-chain amino acids),
as well as German creatine, Capros Indian gooseberry extract, electrolytes, pH buffers and more.
Finally, you can satisfy your sweet tooth and help your muscles recover faster with GAT’s sugar-free Muscle Martini. Its clinically tested blend of essential amino acids is custom made for muscle tissue. This supplement offers the
added benet of Spectra Total ORACFN, a specially formulated “super antioxidant”
designed to ght ve distinct types of free radicals that can affect health.
with which you’ll be able to get at least 10 but no more than 12 reps on the second and eight on the third.
In Month 2 (weeks five to eight), add enough poundage so that you ail at 10 reps in your first set. Aer that, you should eel noticeably atigued. Your second
set should be another 10 reps. You will probably need to drop the weight slightly to achieve another 10 reps on each o the next two sets. Te key is to ail at 10 reps. I you can do more, the weight is too light.
Finally, in Month 3 (weeks nine to 12), you’ll put your expanding muscles to maximum use. Te weight you use or your eight-rep max will serve as your base. Aer that, you’ll go or 10 and 12 reps. You might be asking how it’s possible to get 10 or 12 reps using a weight that causes you to ail at eight. Te answer is you won’t,
technically. When you get to eight on your second set, you’ll rest or roughly 15 seconds, then do another two reps to get to 10. On your third set, you’ll rest or 30 seconds beore attempting an additional our reps to get you to 12 reps. It’s similar to a rest-pause set.
Tree more points to make note o: 1. Tese conventions do not apply to abs. You will train them twice per week at a standard rep range or all 12 weeks. Because you’re ocused on getting bigger, you just want to keep your abs conditioned. 2. Don’t neglect cardio, which should ollow your lis. See Chapter wo on incorporating high-intensity interval training into your plan. 3. Any training and nutrition program is only as good as the effort you’re willing to put into it.
DAY 1: Chest and Triceps Month 1 Month 2 Month 3 Exercise Sets* Reps Reps Reps
C h e
s t
Incline Dumbbell Press
1 12 10 8
1 10 10 10
1 8 10 12
Flat-Bench Barbell Press
1 12 10 8
1 10 10 10
1 8 10 12
Incline Cable Flye
1 12 10 8 1 10 10 10 1 8 10 12 Weighted Dip 1 12 10 8 1 10 10 10 1 8 10 12 T r i c e p s
Close-Grip Bench Press
1 12 10 8
1 10 10 10
1 8 10 12
Lying EZ-Bar Triceps Extension
1 12 10 8 1 10 10 10 1 8 10 12 Cable Pressdown 1 12 10 8 1 10 10 10 1 8 10 12
*Does not include warm-up sets.
Day Bodyparts Trained
1 Chest, triceps
2 Legs, calves, abs
3 Rest
4 Shoulders, traps
5 Back, biceps, abs 6 and 7 Rest
LEAN GAINS
PROGRAM
WEEKLY SPLIT
DAY 2: Legs, Calves and Abs Month 1 Month 2 Month 3 Exercise Sets* Reps Reps Reps
L e g s Barbell Squat 1 12 10 8 1 10 10 10 1 8 10 12 Romanian Deadlift 1 12 10 8 1 10 10 10 1 8 10 12 Leg Press 1 12 10 8 1 10 10 10 1 8 10 12 Leg Extension 1 12 10 8 1 10 10 10 1 8 10 12
Lying Leg Curl
1 12 10 8 1 10 10 10 1 8 10 12 C a l v e s
Standing Calf Raise
1 12 10 8
1 10 10 10
1 8 10 12
A
b s Weighted Crunch 4 12 12 12
Hanging Leg Raise 4 to failure to failure to failure
DAY 3: Rest
DAY 5: Back, Biceps and Abs Month 1 Month 2 Month 3 Exercise Sets* Reps Reps Reps
B a c k Deadlift 1 12 10 8 1 10 10 10 1 8 10 12
Bent-Over Barbell Row
1 12 10 8
1 10 10 10
1 8 10 12
Seated Cable Row
1 12 10 8 1 10 10 10 1 8 10 12 T-Bar Row 1 12 10 8 1 10 10 10 1 8 10 12
Decline Barbell Pullover
1 12 10 8 1 10 10 10 1 8 10 12 B i c e p s
Standing Barbell Curl
1 12 10 8
1 10 10 10
1 8 10 12
Incline Dumbbell Curl
1 12 10 8 1 10 10 10 1 8 10 12 Hammer Curl 1 12 10 8 1 10 10 10 1 8 10 12 A b s WeightedCrunch 4 12 12 12
Hanging Leg Raise 4 to failure to failure to failure
*Does not include warm-up sets.
DAY 4: Shoulders and Traps Month 1 Month 2 Month 3 Exercise Sets* Reps Reps Reps
S h o u l d e r s
Seated Barbell Press
1 12 10 8
1 10 10 10
1 8 10 12
EZ-Bar Upright Row
1 12 10 8
1 10 10 10
1 8 10 12
Dumbbell Lateral Raise
1 12 10 8
1 10 10 10
1 8 10 12
Bent-Over Lateral Raise
1 12 10 8 1 10 10 10 1 8 10 12 T r a p s Dumbbell Shrug 1 12 10 8 1 10 10 10 1 8 10 12
Smith Behind-the-Back Shrug
1 12 10 8
1 10 10 10
1 8 10 12
*Does not include warm-up sets.
O
ne nagging question you may have is, “When do I fit cardio in?” Do it prior to liing and you may zap your strength and undermine your training session. Aer training, your strength is spent and your cardio will probably end up being a halfearted 30 minutes on a treadmill. Skip cardio altogether? Sounds tempting, but it’s not exactly the best way to achieve a ripped six-pack.How about none o the above? Instead, do your cardio during your liing session via cardioacceleration — a high-intensity interval training technique that will help you burn tons o body at without tacking any extra time onto your workout or sacrificing any results in the process. You’ll get bigger, stronger, leaner and more
cardiovascularly fit by way o this ultra-efficient method.
LEAN IN
Cardioacceleration calls or some type o aerobic exercise during your rest periods between every liing set in an otherwise typical weight-training workout. For example, let’s say you’re doing three sets o incline dumbbell presses. You’ll do your reps o presses, then do a cardio move or 30 seconds to a minute, then go right back to another set o presses. You’ll repeat this or all exercises and sets in the training session. In essence, your rest periods become 30- to 60-second cardio intervals.
As or what constitutes an aerobic or cardiovascular exercise, it can be any number o things. Old-school activities like jumping jacks, jumping rope and running in place work well because they can be done alongside a weight station at any time, whereas going over to a treadmill or elliptical between sets is typically an inefficient use o time unless you’re training at home in a small space. (See “Cardio Catalog” on Page 12 or more suggestions.)
Tat’s pretty much it. Te time you used to spend standing around waiting or your next set becomes another hal a minute or minute o cardio you don’t have to do aer your workout or in a separate session. As a result, a liing workout that was pretty good at burning calories and body at in the first place is transormed into a hybrid o strength training and high-intensity interval cardio — a productive combination that will take your lean gains to another level.
BURN IT UP
I cardioacceleration sounds tough,
that’s because it is. It produces a workout devoid o dedicated rest periods. When it’s perormed correctly, what little rest you’ll get will come rom the ew seconds it takes you to transition rom a liing exercise to a cardio move and vice versa. However, this constant pace is
indeed sustainable or an entire workout because the strength-training move
CHAPTER TWO
CARDIO STRATEGY FOR LEAN GAINS
Combine lifing with high-intensity interval training to get
leaner — and fitter — aster.
and aerobic activity are complementary in the sense that they’re calling on different muscles and different energy systems. Te muscles being targeted on a bench press (the pecs) are different rom those working during a bout o jumping jacks or running in place (the legs, mainly). When you’re benching, the legs are getting a rest; when you’re running in place, the pecs are recovering. Even though you’re adding extra work to the training session, your heart rate is elevated during the cardio, so more blood will flow to your muscles to deliver the oxygen and nutrients they need to keep contracting through the liing. And with increased blood flow will come
CANONS OF CARDIOACCELERATION
Make the most of your cardioacceleration workouts and maximize the fat-burning effects by following these tips.
Constant motion is required. Go directly from your strength
move to your cardio with no rest. If you’re not in great shape, keep the cardio intensity low — for example, jog in place instead of doing burpees. If even that is too much to sustain for an entire workout, start by doing cardioacceleration for only a certain portion of your workout (e.g., the first — or last — four exercises) and gradually progress from there to where you can do it for an entire hourlong training session.
Do cardio intervals for half a minute up to a minute.
Any shorter than 30 seconds and you likely won’t recover adequately for your next lifting set; going for longer than 60 seconds will slow the back-and-forth pace of the workout and decrease intensity.
Vary your cardio.Don’t stick to just one aerobic exercise in a workout. Do as many as you like. Pick a different cardio move for each lift you do, or even switch back and forth between, say, jumping jacks and burpees for the sets of a single exercise.
Take the gym layout into account. To minimize transition
time between lifting and cardio, perform non-machine aerobic moves that can be done next to the bench or cable station at which you’re training. But if your gym, for example, happens to have a dip station adjacent to a rowing machine, that will make for a great pairing during an upper-body workout.
Plan ahead. Don’t just say, “I’ll figure it out as I go.” If you do that, you’ll find yourself standing around for 30 seconds after a set of cable pressdowns, trying to decide what aerobic move you want to do next.
BURN IT UP EVEN MORE!
To show off the lean gains you make, you also need to strip away any lingering layers of fat. You can do so by increasing your metabolic rate by interspersing weight training with cardio. Another approach is via thermogenic (literally, “the birth of heat”) supplements that
combine ingredients that aid fat loss through a variety of mechanisms.
GAT’s Jetfuel Superburn is a clinically researched cutting and hardening catalyst that combines nutraceuticals in a precise blend with a state-of-the-art rapid delivery system. You’ll feel it revving up your fat-burning engines within a few minutes of taking the rst serving. It’s ideal for use before cardio and when dieting, and it will help you burn fat faster than ever before.
a better pump, so you shouldn’t have to lighten the weights on your big lis.
Is doing cardio in numerous 30- to 60-second chunks as effective as doing a dedicated 20- to 30-minute session apart rom liing? Absolutely, i not more so. In a true cardioacceleration workout, there’s no substantial rest time during
the training session. Tis will keep the heart rate elevated to some extent throughout, while it also moves up and down constantly in typical HII ashion to keep your body in a constant state o flux — in other words, a constant state o at burning.
CARDIO CATALOG
Use any and all of these aerobic exercises as part of your lean-gains workouts: Battling Ropes Bench Step-Up Box Jump Elliptical* Heavy-Bag Work Jumping Jacks Jumping Rope Jump Squat Kettlebell Swing Knee Tuck Jump
Lateral Bound Lateral Box Jump Lunge Jump Mountain Climber Running in Place Side-to-Side Shuffle Skipping in Place Speed Skater Squat Jump
*Machine cardio exercises often aren’t conducive to quick transitioning, but at some gyms, cardio equipment is conveniently located near lifting stations.
Sweet Potato Peanut Butter Protein Cookies
Ingredients
1 small sweet potato or yam (about 1 cup mashed) ½ cup smooth peanut butter
1 egg, whisked 1 tablespoon honey 1 teaspoon vanilla extract
1 scoop peanut butter Supertein
�
⁄� teaspoon cinnamon Pinch of salt
Directions
• Preheat oven to 400 degrees. Poke holes in sweet potato and bake for 35 to 40 minutes or until completely soft. Let cool. Reduce heat to 350 degrees.
• Peel skin off sweet potato, then mash in medium bowl. • Add peanut butter, egg, honey and vanilla, and mix well. • Add protein powder, cinnamon and salt, and mix well.
• Use a cookie scoop or tablespoon to scoop out batter and place on a parchment paper–lined baking sheet. Recipe yields about 12 cookies.
• Bake for 10 to 12 minutes or until cooked through. Do not overcook. • Cool on rack.
• Serves 6.
Nutrition Facts (per serving):
t o b y R o b e r t R e i f f
W
e oen orget that adding quality size takes just as much dedication as stripping away at. It’s vital to have a game plan that lets you meet all your caloric and macronutrient needs during the lean-mass-building phase o your training program. But how many calories should you wol down? Should you avoid at? How about daily protein needs — do you have to chow down on enough steaks to eed an army?Let us help you cut through the confusion. If you’re looking to make serious gains in lean muscle mass, here
are seven of the most crucial nutrition tips that will help you achieve explosive growth.
1
FUEL YOUR BODY WITH THE RIGHT NUMBER OF CALORIESWithout question, you must eat big to get big. You have to provide your body with the necessary energy to uel growth and create a caloric surplus. And because muscle is very metabolically active tissue, it needs plenty o calories to keep it growing. Keep an eye on your physique. I you’re gaining too much at,
then try cycling carbs. See rule No. 3 or a description on how to do that.
Go For It: Aim to take in approximately
16 to 18 calories per pound o bodyweight each day (or a 180-pound guy, that
amounts to roughly 2,880 to 3,240 calories a day).
2
OPTIMIZE YOUR PROTEIN INTAKETe building blocks o muscle are ound in the amino acids in protein. Aim or 1.2 to 1.5 grams o protein per pound o
bodyweight as part o your lean-mass-gain plan. For a 180-pound guy, that means 216 to 270 grams o protein daily. I you’re training intensely, go or the upper end o this range to help offset any muscular breakdown. Varying your protein sources throughout the day helps ensure you get a good balance o the necessary amino acids to uel growth.
Go For It: Good choices or sources o
protein include poultry, grass-ed bee, eggs, venison, bison, fish and protein powders.
CHAPTER THREE
NUTRITION FOR LEAN GAINS
You can’t lif like the king o the jungle and expect to put on size i you
don’t eat big — pack on lean mass by ollowing these basic rules.
Use a digital scale to accurately determine the sizes of
servings. Also, keep a food journal, logging your daily food
intake, and use an online tool such as NutritionData.com
to track calories and macronutrients precisely.
3
FORGET GOING CARB-FREECarbs provide a valuable source o calories or building a bigger physique. Remember, i you don’t have enough glycogen in your tank, you won’t have the energy to train hard, so quality carbs are necessary to uel intense workouts.
On average, lean gains are achieved by taking in a moderate amount o carbs — about 1 gram o carbohydrates per pound o bodyweight, or 180 grams or a 180-pound guy. But to be sure that you won’t gain at, try cycling carbs by dividing up your weekly intake so that three days are moderate-carb days (1 gram per pound o bodyweight) and our days are lower-carb days (½ gram per pound). Adjust this number based on how your physique is responding. I you’re not
gaining enough muscle, then do our days o moderate carbs (1 gram per pound) and three days o higher carbs (2 grams per pound o bodyweight).
Go For It: Te best options or most
meals are slow-digesting carbohydrates
like sweet potatoes, unsweetened oatmeal, quinoa, sprouted bread,
whole-grain pastas and brown rice. Fast-digesting whole-ood carbohydrates like white potatoes, refined pasta and white rice are best reserved or aer workouts.
4
THINK OF FAT AS PHATMore calorically dense than protein or carbohydrates, at is a surefire way to help meet your caloric needs. It’s also necessary to keep testosterone levels elevated, which makes it easier to pack on muscle. Roughly 7 to 10 percent o total calories should come rom saturated at, a main testosterone booster; 10
to 15 percent rom monounsaturated ats; and 10 percent o calories rom polyunsaturated ats. Shoot or 0.5 to 0.7 grams o at per pound o bodyweight (90 to 126 grams or a 180-pound person). Te only off-limits ats are physique-busting trans ats, ound in some ried, baked and packaged oods.
Go For It: Saturated at is ound in bee,
Raw Protein Chocolate Squares
Ingredients ½ cup coconut oil ½ cup almond butter
½ cup cocoa powder or raw cacao ½ cup rich chocolate Supertein Directions
• Mix ingredients to form soft dough.
• Press evenly into shallow dish (will look like brownies) and put in freezer to set.
• Cut into 12 pieces. Store in freezer. • Serves 12.
Nutrition Facts (per serving):
coconut and dairy; monounsaturated at comes rom sources like avocadoes, nuts, seeds, olive oil and peanut butter; atty fish like salmon, flaxseed and walnuts provide polyunsaturated ats.
5
ADD PROTEIN ANDCALORIES WITH SHAKES
Liquid calories rom protein shakes are especially useul as a way to get clean calories. One or two extra shakes (in addition to the all-important morning, preworkout and postworkout shakes) can add 500 to 600 calories to your daily diet and go a long way in helping you add lean mass.
Go For It: Bee up shakes by adding
nut butters, Greek yogurt, flaxseed oil or whole nuts.
6
AVOIDJUNK FOOD
Just because your goal is to get big doesn’t mean you can shovel in copious calories rom junk ood. oo many poor dietary choices will blow up your physique. Make whole oods the backbone o your mass-gaining diet, and allow yoursel one or two cheat meals per week to help keep your motivation up. ry to avoid a whole cheat day, because this can tax your body, replace
WELL-ROUNDED PROTEIN
Protein blends, as the name suggests, come from more than one type of protein. The main sources are whey, egg, casein and soy. But protein powders also can be derived from rice, hemp and even goat milk. Blends are typically more versatile than powders that come from one protein source and are generally absorbed over a longer period of time than whey alone. If your goal is
building lean muscle, focus on the amino acids in your protein blend because they promote muscle building and strength gains yet won’t inhibit fat burning.
One “superblend” that is high in bioavailable proteins and free-form amino acids is Supertein by GAT. This super-tasting protein powder builds super-lean muscle. Each serving delivers a precise blend of best-of-breed proteins and amino acids, including branched-chain amino acids and glutamine. The Supertein formula also contains conjugated linoleic acid and inulin for support of digestion and fat-burning metabolism.
Peanut Butter Cup Meal-Replacement Shake
Ingredients
1 scoop rich chocolate Supertein 1 scoop peanut butter Supertein 1 tablespoon peanut butter 2 cups almond milk
1 handful ice Directions
• Blend all ingredients until smooth. • Pour into large glass and enjoy. • Serves 1.
Nutrition Facts (per serving):
calories 536, protein 52 g, carbs 36 g, fat 21 g
mass gains with at gains and require a ew days to recover.
Go For It: Building a cheat meal into
your program — a cheeseburger (bun included), a couple slices o pizza, pasta with chicken or shrimp — should help curb your cravings or worse are.
7
DON’T IGNORELATE-NIGHT SNACKS
When trying to put on mass, a late-night bite to eat can help. Common diet
advice is to avoid eating aer dinner, but the opposite is the case here. A combination o slow-digesting protein and healthy ats will provide a steady supply o amino acids to your muscles to slow catabolism and accelerate anabolism as you snooze.
Go For It: Te best choice or a snack
beore bedtime is the slow-digesting protein casein, ound in cottage cheese or casein protein powder, and the healthy ats ound in seeds or nuts.
MEAL PLAN
Eating to add lean muscle mass doesn’t always require going to the extreme. Tis approach will help you add size the sensible way. o add lean mass without packing on extra at in the process, you need plenty o clean protein, which provides the building blocks o growth, and high-quality complex carbohydrates, which recharge energy stores. You also want plenty o vitamins and minerals, especially calcium
(critical or muscle contraction) and
vitamin D, both o which help torch at. Tis meal plan, designed or a
180-pound male who wants to put on size, delivers a steady stream o all those raw materials. o adjust total calories or your build, multiply your weight by 16 or 18, depending on whether you’re slight or medium (or 20 i you’re larger). Multiply your weight in pounds by 1.2 to 1.5 to determine your daily requirement or protein in grams.
Meal Food/Supplement Calories Protein Carbs Fat 1 ( b r e a k f a s t ) 2 whole-grain wafes 154 6 29 3
1 tablespoon peanut butter 95 4 4 8
20 grams whey protein mixed in water 85 20 1 0
1multivitamin — 2 ( m i d m o r n i n g ) 3hard-boiledeggs 216 19 1 14
2 string cheese sticks (light) 100 12 0 5 500 milligrams calcium citrate —
1,000 IU vitamin D-3 — 3 ( l u n c h )
Open-face tuna sandwich:
6 ounces tuna (in water) 180 39 0 2 1 tablespoon light mayonnaise 35 0 1 4
1 tablespoon Dijon mustard 15 0 3 0
4tomatoslices 14 1 3 0
¼cupspinachleaves 3 0 1 0
1 slice whole-wheat bread 70 3 14 1
5gramsBCAAs — 4 ( p r e w o r k o u t )
2 cups sliced strawberries 106 2 26 1 1 scoop protein blend mixed in water 180 30 8 4
3gramsarginine — 5gramscreatine — 5 ( p o s t w o r k o u t )
20 gummy bears (fast carbs) 136 3 31 0 1 scoop protein blend mixed in water 180 30 8 4
5gramsglutamine — 5gramsBCAAs — 6 ( d i n n e r ) Turkey burger:
6 ounces ground turkey (7 percent lean) 240 33 0 12 2 ounces reduced-fat cheddar cheese 120 12 0 8
2tomatoslices 7 0 2 0
1redonionslice 15 0 4 0
1 whole-wheat hamburger bun 114 4 22 2 1 tablespoon light mayonnaise 35 0 1 4
1 cup steamed asparagus 40 4 7 0
Side salad:
1cupsaladgreens 10 1 3 0
½cupgrapetomatoes 13 1 3 0
¼cupgarbanzobeans 50 3 8 1
1 tablespoon red-wine vinegar 0 0 0 0
2 tablespoons olive oil 240 0 0 28
Probiotic supplement — 7 ( b e f o r e b e d
) 1 cup cottage cheese (2 percent) 204 32 8 4
¼cupalmonds 206 8 7 18
500 milligrams calcium citrate —
