Meal Planning

| Nutrition Guide |

Remember with each meal drink 8 oz. of water before eating and an additional 8 oz. while eating.

No diet drinks, juices containing too much sugar, or synthetic sweeteners. Mainly water for daily fluids.

You should at least be drinking 1/2 of your body weight in ounces of water daily.

Your daily intake should consist of:

| Protein |

- Approximately -
[ 250-275 grams]

| Carbohydrates |

- Approximately -
[ 75-125 grams]

| Fatty Acids |

- Approximately -
[ 75-100 grams]

5 MEALS A DAY EACH WITH THE FOLLOWING:

Proteins / High & Low Carbs Listed Below:

( Numbers are associated with a 175-180 lbs. )

*Meals 1-2-3 Total Calories = 420 x 3 = 1260 Calories

• 35 grams protein

• 25 grams high calorie complex carbs

• 1 oz of nuts for fats or (20 grams)

*Meals 4 & 5 Total Calories = 400 x 2 = 800 Calories

• 35 grams protein

• 20 grams green fiber carbs

• 1 oz nuts for fats or (20 grams)

Daily total not including 2 protein shakes
= Approx. 2252

Before your workouts, make sure to have the following:

• Either a banana or apple plus 1/4 cup nuts

  • This will spike your insulin and give you workout energy

  • Only on days you workout

• These are extra calories

  • When finished with your workout, drink your protein shake with one scoop of Surge Protein Powder (28 grams) with water/ice only

  • Add one scoop of Amino Acid (BCAA) powder

  • Two scoops of Glutamine powder (Surge)

Proteins include one of the following per meal, all 5 meals:

“I like to cook all meat in 1-2 tbsp of coconut oil or avocado oil. This adds flavor as well as add a bit of good fat to the macros. Coconut oil doesn’t break down the fatty acid chains unlike olive oil under extreme heat.”

High Calorie Carbohydrates

Includes one of the following per meals 1 - 2 - 3

• 1/2 cup of white or brown rice (cooked)

• 1/2 of sweet potato (or yams)

• 1/2 cup of oatmeal - Plain or Old-Fashioned Steel Cut [cooked]

  • or 3/4 cup of Cream of Wheat (plain)

  • or Grits

    • NO sugar or sodium

    • You may add for flavor:

      • 1/4 cup fresh blueberries or strawberries

      • 1/2 bananas

• 1/2 cup of black (or pinto) beans

  • These have 15 grams of protein each (per cup)

    • Eat low sodium if you can.

Low Carbohydrates with meals 4 & 5 only

[ Fresh, not out of a can/Can be frozen )

• One cup per meal:

  • Green Beans

  • Asparagus 6-10 spears

• One cup steamed broccoli / peas / peppers / cucumbers

  • Make them fresh but frozen

  • Low sodium and low sugar will work.

Fats - 20 grams per meal

Here are a few to choose from:

• 1/2 Avocado

• 1/4 cup of unsalted organic almonds or nuts of any kind ( low sodium )

• 1/4 cup coconut oil

• 1/4 cup Adam’s Natural Peanut Butter or Almond Butter

Before bedtime, have 5 egg whites and 2 egg yolks. ( This will help keep your hunger low as well as provide protein and fat building blocks for muscle repair while you sleep. )

For flavors, you can use the following:
Ste-Via for sweetener / cinnamon / mustard / salsa / Mrs. Dash / Small amount of garlic salt / Olive Oil / Avocado Oil

NO Dairy products such as yogurt, cheeses, ice cream, no breads, pastas, pastries, sodas, or candy.

NO sugars or sodium added until your desired goal or contest complete. Ste-Via is a great sugar substitute.

Pre-workout drink (Approximately 1 hour before working out)

1 scoop of Arginine powder (5,000-6,000 grams)

1 scoop of Surge Active Trim (if needed a lot of fat percentage loss)
or
1 scoop of Surge Extreme (if fat is okay and need to focus on muscle mass gain)

1 pack of Keto max charged (80 gram caffeine)
or
Uncharged no caffeine

[ Purchase these products from me by clicking on the link, while I get them at wholesale rates ]

If you notice your muscles getting cramping or spasms >>
Add 1/2 tsp of red sea salt to some water or
1/2 lime squeeze in your water and throw the whole lime in the water stir and drink.
- This will replenish your electrolytes, sodiums and potassium -