Page 9 - 02ed2018

We will be putting the same type of This provides calories, amino acids, fiber,
planning into our food intake. When we
categorize different food combinations here
are the most common meal groupings.
Protein Shake
Lean Protein/Starchy carbs/Fibrous
Vegetables: This common meal involves
mixing together a protein source, some
starchy carbs, and fiber-rich veggie sources
while keeping it fairly low in fat. Some
examples would be:
 grilled chicken, rice and broccoli
 sirloin steak, sweet potatoes and
asparagus
 ground beef, quinoa and steamed
kale
Lean Protein/Healthy Fats: Quite simply,
this is often a typical nutrient-rich but low-
carb meal (often to kick off your morning)
to drive your daily growth while continuing
your fat-burning. Some examples would be:
 steak and eggs
 omelet (with turkey bacon, cheese,
and mushrooms)
Lean Protein/Salad or Fibrous
Vegetables/Healthy Fats: These meals are
often later in the day, low in carbs, fairly
high in healthy fats, high in (an almost
unlimited quantity of) fibrous vegetables.
vitamins and minerals, while encouraging
the use of body fat and healthy fats as
primary fuel sources. Some examples
would be:
 flank steak over mixed green salad,
with mac nut oil and red wine
vinegar
 grilled chicken, steamed veggies,
EFA Gold
 ahi tuna grilled over kale and veggies
with coconut oil
These are examples. You should
personalize your menu based on your goals,
preferences, and the number of daily meals
you prefer. Some people might like to eat
five times daily; others prefer seven or eight
meals a day (especially those pursuing
weight gain or heavyweight and super-
heavyweight men). The basics are: two or
three protein shakes a day, half of the meals
whole food protein and starchy carbs, a
couple meals protein foods and healthy fats
(with salad or fibrous veggies). The starchy
carb versions are near the training session.
On non-training days, they will be placed on
the same times they would occur during
training days. You have protein throughout
the day (boosted by amino acid/desiccated
liver if you want to maximize growth).
Against much conventional wisdom, you
should consider limiting starchy carbs early
in the day. The reason for this is that our
body wakes up with a fat-burning process in
place using fats as its energy source. Your
energy level should be strong and you will
be in a state in which you are burning fat.
You need to avoid consuming large amounts
of starchy carbohydrates (or even more so
simple sugars) while consuming protein and
healthy fats (steak and eggs or a cheese
omelet).