y3t_meal_plan.pdf
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www.bodybuilding.com/Y3T WAKE-UP SUPP 4-6g Amino Max 8000 4-6g L-Glutamine 4-6g BCAA 6000 1 serving digestive enzymes MEAL 1 (10-15 AFTER WAKE-UP SUPP) 100g dry weight oats 2 whole eggs 4 egg whites 1 scoop Myofusion SUPPLEMENT (10-15 MINUTES AFTER MEAL 1) 1 serving Anavite 1g B-vitamin complex 5g fat from multi-blend EFA SUPPLEMENT (10 MINUTES BEFORE MEAL 2) 1 serving digestive enzymes MEAL 2 150 g chicken (cooked weight) 50 g rice (dry weight) 100 g broccoli 1 scoop Real Mass 500-600 ml. water MEAL 3 200g salmon (cooked weight) 50g rice (dry weight) 2 whole eggs 100g green beans MEAL 4 75g oats (dry weight) 1 scoop Real Mass 1 tbsp peanut butter 1 scoop Intra-Pro (finish 90 minutes before training) PRE TRAIN (45 MINUTES BEFORE) 1-1.5 scoops Super Pump Max 600 ml. water PRE TRAIN (10 MINUTES BEFORE) 4-6 Amino Max 800 4-6g L-Glutamine 4-6 g BCAA 6000 1 serving Anavite DURING TRAINING 1/2 scoop Size on Max 500-600 ml. water POST WORKOUT 1/2 scoop Size on Max 2 scoops Intra-Pro SUPPLEMENT (10 MINUTES BEFORE MEAL 5) 1 serving digestive enzymes MEAL 5 200g steak 300g baked potato 150 g Mixed salad MEAL 6 2 slices whole wheat bread 1 tbsp peanut butter 100g low fat cottage cheese 1.5 scoops Myofusion SUPPLEMENT (10 MINUTES AFTER MEAL 6) 1 serving Anavite 500-759mg. ZMA MEAL 7 (MIDDLE OF SLEEP) 1-1.5 Scoops Myofusion 1 tbsp peanut butter NOTES __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ 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-an d post -wor kout meals aroun d ex ercise routi nes. Meals are spaced every 2-to-3 hours every day. ”
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Transcript of y3t_meal_plan.pdf
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www.bodybuilding.com/Y3T
Wake-Up SUpp4-6g Amino Max 80004-6g L-Glutamine4-6g BCAA 60001 serving digestive enzymes
Meal 1 (10-15 AfTer wAke-up supp)100g dry weight oats2 whole eggs4 egg whites1 scoop Myofusion
SUppleMent (10-15 MinuTes AfTer MeAL 1)1 serving Anavite1g B-vitamin complex5g fat from multi-blend efA
SUppleMent (10 MinuTes Before MeAL 2)1 serving digestive enzymes
Meal 2150 g chicken (cooked weight)50 g rice (dry weight)100 g broccoli1 scoop real Mass 500-600 ml. water
Meal 3200g salmon (cooked weight)50g rice (dry weight)2 whole eggs100g green beans
Meal 475g oats (dry weight)1 scoop real Mass1 tbsp peanut butter1 scoop intra-pro (finish 90 minutes before training)
pre train (45 MinuTes Before)1-1.5 scoops super pump Max 600 ml. water
pre train (10 MinuTes Before)4-6 Amino Max 8004-6g L-Glutamine4-6 g BCAA 60001 serving Anavite
DUring training1/2 scoop size on Max500-600 ml. water
poSt WorkoUt1/2 scoop size on Max2 scoops intra-pro
SUppleMent (10 MinuTes Before MeAL 5)1 serving digestive enzymes
Meal 5200g steak300g baked potato150 g Mixed salad
Meal 62 slices whole wheat bread1 tbsp peanut butter100g low fat cottage cheese1.5 scoops Myofusion
SUppleMent (10 MinuTes AfTer MeAL 6)1 serving Anavite500-759mg. ZMA
Meal 7 (MiddLe of sLeep)1-1.5 scoops Myofusion 1 tbsp peanut butter
NOTES__________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
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 post-workout meals around exercise routines. Meals are spaced every 2-to-3 hours every day.
