Day 1

Immediately upon waking up
2 glasses of water with 5 to 10 grams glutamine

Breakfast
1 cup of oatmeal (cooked) with 1 tbsp of raisins. Ham and cheese 4 egg white omelet. 1 cup of water. Immediately afterwards, have one vitamin/mineral tablet. I recommend Universal’s Animal Pack.

Snack
Protein drink. I recommend Cyto Sport Muscle Milk, Dorian Yates Pro Peptide, EAS 100% Whey. For weight gainers, try using Cyto Sport’s Cytogainer.

Lunch
Grilled chicken breast with one baked potato. 1 cup of steamed veggies. 1 tbsp of low fat sour cream for potato.

Mid Afternoon Snack

1 protein bar. Recommend MuscleTech Meso Tech or EAS Myoplex Deluxe.

Pre Workout Nutrition
1 Endothil CR tab and creatine drink. I strongly recommend Dymatize Xpand or Nutrabolics NOZ.

Workout

Post Workout Nutrition
1 serving Cyto Sport Cytogainer

Dinner
Chicken Teriyaki

• 4 oz skinless chicken breasts
• 1/3 cup low sodium teriyaki sauce
• 1/3 cup orange juice
• 1 tsp cornstarch
• 1/3 tsp ginger
• ½ tbsp extra virgin olive oil
• 1 ½ cup small broccoli florets
• 1 can (8 ounces) sliced water chestnuts
• 1/4 cup rice (cooked)

Cut chicken breasts into 1 1/4″ pieces; set aside. In a small mixing bowl, combine teriyaki sauce, orange juice, cornstarch, and ginger; set aside. In a large skillet, heat oil over high heat. Add the chicken pieces and stir fry until they are lightly browned, about 3-7 minutes. Using a slotted spoon, transfer the chicken to a bowl, leaving the drippings in the skillet. Reduce the heat to moderate. Add broccoli to the skillet and stir fry for 3-5 minutes. Stir the teriyaki mixture and pour it into the skillet with the broccoli. Cook the mixture, stirring constantly, until it is thickened and bubbly, about 2-4 minutes. Add water chestnuts and the cooked chicken. Continue cooking until heated through, serve over cooked rice.

Bedtime
1 protein drink. I recommend Cyto Sport Muscle Milk, Dorian Yates Pro Peptide, EAS 100% Whey. For weight gainers, try using Cyto Sport’s Cytogainer.

Day 2

Immediately upon waking up
2 glasses of water with 5 to 10 grams glutamine

Breakfast
2 slices of whole wheat toast with 1 tsp of butter and scrambled eggs (5 to 6 egg whites and two egg yolks with 1 tbsp of low fat cheddar cheese). Have with one glass of water. Immediately afterwards, have one vitamin/mineral tablet. I recommend Universal’s Animal Pack.

Snack
Protein drink. I recommend Cyto Sport Muscle Milk, Dorian Yates Pro Peptide, EAS 100% Whey. For weight gainers, try using Cyto Sport’s Cytogainer.

Lunch
Chicken stir fry.

• 4 ounce chicken breast cut into strips
• ½ cup peppers
• 1 cup mushrooms
• 1/4 cup onions
• 1 tsp Braggs sauce
• 1 cup cooked brown rice

Stir fry chicken, peppers, mushrooms, and onions. Saute with Braggs sauce. Serve with brown rice.

Mid Afternoon Snack
1 protein bar. Recommend MuscleTech Meso Tech or EAS Myoplex Deluxe.

Pre Workout Nutrition
1 Endothil CR tab and creatine drink. I strongly recommend Dymatize Xpand or Nutrabolics NOZ.

Workout

Post Workout Nutrition
1 serving Cyto Sport Cytogainer

Dinner
Rainbow Trout

• 4 ounces of rainbow trout
• 1/4 cup onions
• Dash pepper
• 1 tbsp Parmesan-dried
• ½ cup brown rice
• 7 oz broccoli florets
• ½ cup corn
• 1 clove garlic- divide into individual parts
• 1 cube vegetable base
• 1 ½ cup cold water
• 1 cup of 1% milk

Pour rice into medium sized cooking pot and add water and soup base. Heat until the water boils and then reduce heat to simmer. Cover and do not stir. Set timer for 30-40 minutes. Preheat oven to 350 degrees. Wash trout and lay on a slice of tinfoil. Add lemon and sprinkle cheese over trout. Add pepper and wrap trout in the tinfoil. Place trout on a cooking tray and put into over for 20-30 minutes. Cut broccoli into bite sized pieces and wash. Put broccoli into a small cooking pot along with garlic and 1/4 cup of cold water. Heat until the water boils and reduce heat and simmer cover for 5-8 minutes. Serve trout, broccoli and rice hot.

Bedtime
1 protein drink. I recommend Cyto Sport Muscle Milk, Dorian Yates Pro Peptide, EAS 100% Whey. For weight gainers, try using Cyto Sport’s Cytogainer.

Day 3

Immediately upon waking up
2 glasses of water with 5 to 10 grams glutamine

Breakfast
Western omelet (6 egg whites, 2 yolks, diced ham, onions, peppers, and 1 tbsp low fat cheddar cheese). Have with one glass of water. Immediately afterwards, have one vitamin/mineral tablet. I recommend Universal’s Animal Pack.

Snack
Protein drink. I recommend Cyto Sport Muscle Milk, Dorian Yates Pro Peptide, EAS 100% Whey. For weight gainers, try using Cyto Sport’s Cytogainer.

Lunch
Turkey sandwich on rye.

• 4 ounces sliced turkey breast
• 2 lettuce leaves
• 2 slices low fat cheddar
• 1 tbsp mustard

Serve sandwich with 2 cups caesar salad. Have with one glass of water.

Mid Afternoon Snack

1 protein bar. Recommend MuscleTech Meso Tech or EAS Myoplex Deluxe.

Pre Workout Nutrition
1 Endothil CR tab and creatine drink. I strongly recommend Dymatize Xpand or Nutrabolics NOZ.

Workout

Post Workout Nutrition
1 serving Cyto Sport Cytogainer

Dinner
Beef stroganoff

• 1 cup of whole wheat spaghetti or linguine
• 16 oz beef, thawed. You can also use extra lean ground beef or extra lean ground turkey
• 2 tsp olive oil
• ½ cup onion
• 1 cup mushrooms
• 1/4 tsp black pepper
• 6 tbsp fat free sour cream
• 6 oz water
• 1 tsp chopped parsley
• 1/4 tsp nutmeg
• ½ tsp minced garlic
• 2 tsp mayonnaise

Cook and drain spaghetti and set aside. You can also cook your beef while the spaghetti is boiling.

Cut beef into long, thin strips.

Heat olive oil in a large saute pan. Saute onion, mushrooms, black pepper, parsley, nutmeg, and garlic. Add beef and mayonnaise. Add water to dilute. Stir the mixture around to mix the mayonnaise. Reduce heat and simmer for 30 to 40 minutes or until beef is tender. Add sour cream. Stir well. Pour over spaghetti.

Bedtime
1 protein drink. I recommend Cyto Sport Muscle Milk, Dorian Yates Pro Peptide, EAS 100% Whey. For weight gainers, try using Cyto Sport’s Cytogainer.

Day 4

Immediately upon waking up
2 glasses of water with 5 to 10 grams glutamine

Breakfast
1 cup egg whites, cooked, sweetened with Splenda and cinnamon. 1 cup cooked oatmeal with 1 tbsp of raisins mixed in. 15 to 20 roasted almonds. Have with one glass of water. Immediately afterwards, have one vitamin/mineral tablet. I recommend Universal’s Animal Pack.

Snack
Protein drink. I recommend Cyto Sport Muscle Milk, Dorian Yates Pro Peptide, EAS 100% Whey. For weight gainers, try using Cyto Sport’s Cytogainer.

Lunch
5 ounces of salmon, broiled. 1 cup cooked whole wheat pasta mixed with 1 cup cooked broccoli, seasoned with garlic, olive oil, and Parmesan cheese. Have with one glass of water.

Mid Afternoon Snack

1 protein bar. Recommend MuscleTech Meso Tech or EAS Myoplex Deluxe.

Pre Workout Nutrition

1 Endothil CR tab and creatine drink. I strongly recommend Dymatize Xpand or Nutrabolics NOZ.

Workout

Post Workout Nutrition

1 serving Cyto Sport Cytogainer

Dinner
Chicken in peach sauce:

• 2 small peaches - canned will also do (1/2 can with the syrup drained)
• 2 skinless chicken breasts
• margarine
• pepper
• thyme
• parsley
• rose wine
• fat free mayo
• 1 cup brown rice
• Spring salad

Skin and dice peaches. (You can also use canned peaches).

Cook chicken breasts in a pan. Add peaches, pepper, thyme, and parsley. Saute until smooth. Add rose wine and mayo. Gently simmer for a few minutes. Serve over chicken. Serve with a spring salad and brown rice.

Bedtime
1 protein drink. I recommend Cyto Sport Muscle Milk, Dorian Yates Pro Peptide, EAS 100% Whey. For weight gainers, try using Cyto Sport’s Cytogainer.

Day 5

Immediately upon waking up
2 glasses of water with 5 to 10 grams glutamine

Breakfast
1 cup oatmeal crisp cereal with 1% milk. Ham and cheese 4 egg white omelet Immediately afterwards, have one vitamin/mineral tablet. I recommend Universal’s Animal Pack.

Snack
Protein drink. I recommend Cyto Sport Muscle Milk, Dorian Yates Pro Peptide, EAS 100% Whey. For weight gainers, try using Cyto Sport’s Cytogainer.

Lunch
Grilled chicken breast with one baked potato. 1 cup of steamed veggies. 1 tbsp of low fat sour cream for potato.

Mid Afternoon Snack

1 protein bar. Recommend MuscleTech Meso Tech or EAS Myoplex Deluxe.

Pre Workout Nutrition

1 Endothil CR tab and creatine drink. I strongly recommend Dymatize Xpand or Nutrabolics NOZ.

Workout

Post Workout Nutrition

1 serving Cyto Sport Cytogainer

Dinner
Spaghetti

• 4 oz lean beef
• 1 cup spaghetti
• 1 slice whole wheat bread
• 1/4 cup pasta sauce
• 1/4 onion- sliced
• ½ cup mushrooms
• 1 tsp light margarine

Bedtime
1 protein drink. I recommend Cyto Sport Muscle Milk, Dorian Yates Pro Peptide, EAS 100% Whey. For weight gainers, try using Cyto Sport’s Cytogainer.

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