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

8 egg whites 2 whole eggs
1 serving of oats (1 serving equals ½ cup oats)
1/2 cup of blue or other berries
1 scoop Lipo Nourish

9:00AM

1 hour later 1 Thermo Nourish

10:30AM

Meal #2

1 -1.5 scoops Isolate whey or protein of choice (preferably whey or a blend) or 6oz lean protein source (chicken, turkey or fish)
½ oz almonds

1:00PM

Meal #3

6oz Chicken breast
3/4 cup of rice or 6 oz potato
1 cup veggies (not corn or carrots)

4:00PM

Meal #4

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

6oz chicken or other lean protein source
¾ cups rice
1 cup veggies
1 serving Lipo Nourish

9:30-10:00PM

Meal #6

8oz lean protein or 10 egg whites
1 cup veggies
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

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