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Nutritional and Supplementation Plan
(Please note that the following nutrition and supplementation program was designed for an intensive natural bodybuilding preparation competition and is not typical or recommened for those looking to start an exercise program. For information on customized nutrition guidance and programs designed to help you reach YOUR goals e-mail russ@russyeager.com)
| Meal #1 (6:00 AM) |
|
Item |
Protein |
Carbs |
Fat |
Calories |
| 1 ALA 200 |
0 |
0 |
0 |
0 |
| Multi Pro 32X-1 capsule |
0 |
0 |
0 |
0 |
| 2 Proflex 750 |
0 |
0 |
0 |
0 |
| CLA1000-4 capsules |
0 |
0 |
4 |
36 |
| 1 Cup 1% Milk |
8 |
12 |
2.5 |
100 |
| GL3 L-Glutamine- 5grams |
0 |
0 |
0 |
0 |
| 2 Scoops VP2 |
48 |
2 |
0 |
200 |
| 1Cup Whole Grain Oats |
10 |
54 |
6 |
300 |
| Pre-Workout (7:00 AM) |
|
Item |
Protein |
Carbs |
Fat |
Calories |
| 1 NAC 500 |
0 |
0 |
0 |
0 |
| Vitamin C-1000mg |
0 |
0 |
0 |
0 |
| Vitamin E-400 I.U. |
0 |
0 |
0 |
0 |
| 1 Beta Carotene-25,000 I.U |
0 |
0 |
0 |
0 |
| Dymetadrine Xtreme-2 capsules |
0 |
0 |
0 |
0 |
| GL3 L-Glutamine- 10 grams |
0 |
0 |
0 |
0 |
| 1 Scoop VP2 |
24 |
1 |
0 |
100 |
| 1 Serv. Creatine HSC |
0 |
34 |
0 |
136 |
| Post-Workout (8:00 AM) |
|
Item |
Protein |
Carbs |
Fat |
Calories |
| 1 ALA 200 |
0 |
0 |
0 |
0 |
| 1 NAC 500 |
0 |
0 |
0 |
0 |
| Proflex 750-1 Capsule |
0 |
0 |
0 |
0 |
| Vitamin C-1000mg |
0 |
0 |
0 |
0 |
| Vitamin E-400 I.U. |
0 |
0 |
0 |
0 |
| 1 Beta Carotene-25,000 I.U. |
0 |
0 |
0 |
0 |
| GL3 L-Glutamine-10 grams |
0 |
0 |
0 |
0 |
| 2 Scoops VP2 |
48 |
2 |
0 |
200 |
| 1 serv. Creatine HSC |
0 |
34 |
0 |
136 |
| 3/4 Serving DGC |
0 |
34 |
0 |
138 |
| Meal # 2 (8:30 AM) |
|
Item |
Protein |
Carbs |
Fat |
Calories |
| GL3 L-Glutamine-5 grams |
0 |
0 |
0 |
0 |
| 2 Serv. Eggbeaters |
12 |
2 |
0 |
60 |
| 1 Scoop VP2 |
24 |
.5 |
0 |
100 |
| 1 Cup White Rice |
4 |
43 |
0 |
190 |
| Meal # 3 (9:00 AM) |
|
Item |
Protein |
Carbs |
Fat |
Calories |
| 2 Digestive Enzymes |
0 |
0 |
0 |
0 |
| 1/2 Cup White Rice |
2 |
22 |
0 |
95 |
| Ny-Tro PRO-40 |
40 |
22 |
1.5 |
250 |
| Meal # 4 (10:45 AM) |
|
Item |
Protein |
Carbs |
Fat |
Calories |
| GL3 L-Glutamine-5 grams |
0 |
0 |
0 |
0 |
|
2 CLA1000 |
0 |
0 |
2 |
18 |
|
1 Scoop Choc. VP2 |
23.5 |
2 |
.5 |
110 |
|
2 serv. eggbeaters |
12 |
1 |
0 |
60 |
| 1 medium white potato |
6 |
39 |
0 |
150 |
| Meal # 5 (12:30 PM) |
|
Item |
Protein |
Carbs |
Fat |
Calories |
| 8 ounces Lean Beef |
50 |
0 |
10 |
290 |
| 1/2 Tbsp Udos Choice Oil Blend |
0 |
0 |
7.5 |
67 |
| Mixed Vegetables-6 Servings |
8 |
29 |
0 |
150 |
| Meal # 6 (3:15 PM) |
|
Item |
Protein |
Carbs |
Fat |
Calories |
| GL3 L-Glutamine-5 grams |
0 |
0 |
0 |
0 |
|
2 Digestive Enzymes |
0 |
0 |
0 |
0 |
| 1 Tbsp Crushed Flax Seeds |
2 |
4 |
4.5 |
65 |
|
1/2 Tbsp Udos Choice Oil Blend |
0 |
0 |
7 |
68 |
| Ny-Tro PRO-40 |
40 |
22 |
1.5 |
250 |
| Pre-Cardio (5:15 PM) |
|
Item |
Protein |
Carbs |
Fat |
Calories |
| Vitamin C-1000mg |
0 |
0 |
0 |
0 |
| Vitamin E-200 I.U. |
0 |
0 |
0 |
0 |
| GL3 L-Glutamine-5 grams |
0 |
0 |
0 |
0 |
|
1/2 Serv. DGC |
0 |
23 |
0 |
92 |
| 1 NAC 500 |
0 |
0 |
0 |
0 |
| 1 Scoop VP2 |
24 |
1 |
0 |
100 |
| Post-Cardio (5:45 PM) |
|
Item |
Protein |
Carbs |
Fat |
Calories |
| Vitamin C-1000mg |
0 |
0 |
0 |
0 |
| Vitamin E-200 I.U. |
0 |
0 |
0 |
0 |
| GL3 L-Glutamine-10 grams |
0 |
0 |
0 |
0 |
| 1 Serving HSC |
0 |
34 |
0 |
136 |
| 1 NAC 500 |
0 |
0 |
0 |
0 |
| 1 Scoop VP2 |
24 |
1 |
0 |
100 |
| Meal # 7 (6:45 PM) |
|
Item |
Protein |
Carbs |
Fat |
Calories |
| 2 Digestive Enzymes |
0 |
0 |
0 |
0 |
|
4 Chicken Breast Tenderloins |
38 |
0 |
1 |
160 |
|
1 Tbsp Flax Oil |
0 |
1 |
11 |
110 |
|
1/2 Cup Oatmeal (whole oats) |
5 |
27 |
3 |
150 |
| Mixed Vegetables-5 servings |
6 |
24 |
0 |
120 |
| Meal # 8 (9:45 PM) |
|
Item |
Protein |
Carbs |
Fat |
Calories |
| 1 ALA 200 |
0 |
0 |
0 |
0 |
| Multi Pro 32X-1 capsule |
0 |
0 |
0 |
0 |
| Vitamin C-1000mg |
0 |
0 |
0 |
0 |
| Proflex 750-1 Capsule |
0 |
0 |
0 |
0 |
| GL3 L-Glutamine-5 Grams |
0 |
0 |
0 |
0 |
| 1/2 Tbsp Udos Choice Oil Blend |
0 |
0 |
7 |
68 |
| CLA1000-2 Capsules |
0 |
0 |
2 |
18 |
| Ny-Tro PRO-40 |
40 |
22 |
1.5 |
250 |
| Before Bed (10:00 P.M.) |
|
Item |
Protein |
Carbs |
Fat |
Calories |
| GABA-5 grams |
0 |
0 |
0 |
0 |
| Meal # 9 (2:00 A.M.) |
|
Item |
Protein |
Carbs |
Fat |
Calories |
| GL3 L-Glutamine-5 grams |
0 |
0 |
0 |
0 |
| 1 Scoop VP2 |
24 |
1 |
0 |
100 |
|
1 1/2 Cups 1% Milk |
12 |
18 |
4 |
150 |
|
TOTALS |
Protein |
Carbs |
Fat |
Calories |
| |
534.5 |
513.5 |
76.5 |
4823 |
Water: 1 1/2 gallons + per day.
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