Jeff’s Daily Dietary Intake

April 20, 2011 — Leave a comment

JEFF’S MEAL PLAN – PHASE I

TOTAL PROTEIN (1.25g/lb of lean body mass) = 212g

NOTE: Specific amount of protein helps to supply body with essential amino acids as building blocks for muscle hypertrophy and to prevent catabolism of muscle. However, no need to count calories, carbs or fat when consuming “quality” calories at proper intervals with attention paid to “nutrient timing”, training according to the “Minimal Effective Dose (MED)”, and enhancing body’s digestive efficiency, supporting energy metabolism, hypertrophy and lypolytic  processes through smart supplementation (helps body metabolize carbs & fats, increases effectiveness of insulin, etc.) and nutritional cleansing.

MEAL #1 – Pre-workout (within 30min of waking) – 6:00am

Option A – IsaLean Shake: 2 scoops of IsaLean + IsaFruits + 1tbsp chia seed + 1tbsp coconut oil

Option B – Oatmeal (½ – ¾ cup) + ¼ cup blueberries (or IsaFruits) + 1tbsp chia seed + 1tbsp coconut oil + 1 scoop of IsaLean

MEAL #2 – Immediately Post-workout – 8:00am

IsaLean Shake: 2 scoops of IsaLean + 1 scoop IsaPro + 1tsp glutamine + 1tbsp coconut oil

MEAL #3 (1 hour after post-workout shake) – 9:00am

Option A – Eggs (6tbsp egg whites + 4 whole eggs) + 2 slices rye toast with butter or ¾ cup of oatmeal

[Note: Eggs prepared any way, incl. as an omelet with cheese and veggies.]

Option B – Tuna Melt: 1 can tuna on 3-4 rice cakes with cheese

MEAL #4 (2-3hrs after Meal #3) – 12:00pm

Mixed Bean Salad (1.5 – 2 cups): Choose between quinoa, brown rice or whole wheat pasta combined with mixed beans, red peppers, celery, broccoli and avocado. Use olive oil or macadamia nut oil and natural spices/herbs to flavour.

MEAL #5 (2-3hrs after Meal #4) – 2:30pm

Option A – Cottage cheese (¾ cup) with apple/pear/pineapple

Option B – 3 hard-boiled eggs and raw veggies (red/green peppers, cucumber, carrots)

MEAL #6 (dinner: 2-3hrs after Meal #5) – 5:30pm

Chicken/Fish/Pork/Beef (6-8oz) with unlimited veggies

MEAL #7 (evening snack)

“Yogurt Crunchies”: ¾ cup plain yogurt mixed with 1 scoop IsaLean, 1tsp glutamine, 8-10 almonds/walnuts, 1tbsp chia seed, 1tbsp hemp

SUPPLEMENTS:

Cleanse for Life (Isagenix): 1-2oz/day taken upon waking

Accelerator Capsules (Isagenix): 2/day; Taken at meal #1 and meal #4

Digest Gold (Enzymedica): 2/day; Taken at meal #3 and meal #6

Men’s Essentials Multi (Isagenix): 4/day taken spread throughout the day

WholeOmega Fish Oil (New Chapter): 2g/day

GTF Chromium (New Chapter): 1/day taken at meal #7

Ionix Supreme (Isagenix): 1-2oz/day taken 30min before bed and post-exercise

Creatine Freak or Purple K: Taken daily pre/post exercise

A Natural Organic Thermogenic Blend consisting of green tea, maca, rhodiola, cinnamon, chromium, sea buckthorn, turmeric, fenugreek, peppermint, rosemary, cayenne, clove, ginger and calendula (taken 1-2x/day with largest meals, esp. “cheat meals”)

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