INTERVAL NUTRITION MEAL PLAN AND SUPPLEMENT TIMING FOR MEN

NUTRITION AND SUPPLEMENT TIMING PROTOCOL FOR MEN (LEAN & HARDENING) EXAMPLE PLAN AND TIMING (ADJUST TIMES TO YOUR SCHEDULE BUT GOAL IS TO EAT EVERY 2.5- 3 HOURS)
NUTRITIONAL GUIDELINES
  • All food is measured and weighed cooked except for oatmeal

  • Broccoli can be subbed for any other fibrous carb

  • not corn or carrots

  • Protein sources can be switched up at times for change as long as the macros meet:

  • chicken, turkey, fish, eggs and occasional lean beef

  • Carbs as well stick to:

  • rice, oats, potatoes, sweets, grits and cream o rice

  • Condiments you can use hot sauce, mustard, salsa and small amounts of ketchup or bbq sauce (1 tablespoon), spices are ok in moderation.

  • Post workout meal - directly after training within 45 minutes - 1 hour max eat whatever meal in line with your schedule.

  • Drink 3/4-1 gallon of water a day

6:45AM

  • 25 minutes cardio fasted 5x a week

7:30AM

  • Meal #1

  1. 8 egg whites 2 whole eggs

  2. 1 serving of oats (1 serving equals ½ cup oats)

  3. 1/2 cup of blue or other berries

  4. 1 scoop Lipo Nourish

9:00AM

10:30AM

  • Meal #2

  1. 1 -1.5 scoops Isolate whey or protein of choice (preferably whey or a blend) or 6oz lean protein source (chicken, turkey or fish)

  2. ½ oz almonds

1:00PM

  • Meal #3

  1. 6oz Chicken breast

  2. 3/4 cup of rice or 6 oz potato

  3. 1 cup veggies (not corn or carrots)

4:00PM

  • Meal #4

  1. 1-1.5 scoops isolate whey or protein of choice or 6 oz lean protein source (chicken, turkey or fish)

  2. 4oz potato (On days that are not workout days sub ½ oz almonds or 3oz avocado for potato)

5:30 - 6:00PM

  • 1 serving Pre Nourish

  • Train (5x per week)

  • During training mix 1 serving Intra Nourish in 24-32oz of water sip on during workout.

7:30PM

  • Meal #5

  1. 6oz chicken or other lean protein source

  2. ¾ cups rice

  3. 1 cup veggies

  4. 1 serving Lipo Nourish

9:30-10:00PM

  • Meal #6

  1. 8oz lean protein or 10 egg whites

  2. 1 cup veggies

  3. ½ oz nuts or 3oz avocado

  • Option- 6 egg whites & 1 scoop cassien protein

  • 1 tablespoon PB or almond butter

MUST BE 18 YEARS OR OLDER

DISCLAIMER: INTERVALNUTRITION.COM AND IT'S EMPLOYEES ARE NOT LICENSED DIETITIANS NOR CERTIFIED NUTRITIONALISTS. INFORMATION AND ADVICE GIVEN IS BASED ON 16+ YEARS OF PRACTICAL APPLICATION, PERSONAL EXPERIENCE AND LEARNING THROUGH WORKING WITH OTHERS. IT IS IN THE BEST INTEREST OF ANYONE LOOKING TO START A FITNESS PROGRAM OR SPECIFIC MEAL PLAN TO CONSULT A LICENSED PHYSICIAN PRIOR FOR COUNSEL, BLOOD WORK AND A PHYSICAL.

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THE INFORMATION ON THIS SITE IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE OR ILLNESS. IT IS FOR INFORMATIONAL USE ONLY. PLEASE CONSULT YOUR PHYSICIAN BEFORE UNDERTAKING ANY DIET OR EXERCISE PROGRAM