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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