Eating the right foods at the right time is VITAL to your success.

Below, we’ll break down how to eat to build lean, athletic muscle, depending on your body type.

The meal guide below is also focused on the regiment of someone who trains in the evening. If you train in the morning, simply mix the meals around so your pre and post workout meals are the same. Then, after that, start with the breakfast and so on.

Macronutrient breakdown:

Ectomorphs — around 25% p (protein), 55%c (carbs), 20%f (fat)

Mesomorphs — around 30%p, 40%c, 30%f

Endomorphs — around 35%p, 25%c, 40%f”

Breakfast

Supplements:

• 3,000 IU vitamin D
• 3 fish oil pills – Click Here for the Best Fish Oil Supplement
• 15 mg Zinc
• 1 B12 pill
• Pro X10 – Advanced Probiotic and GI Health Formula

1 serving meat – example: 4 strips turkey bacon (helps slow the rise of blood sugar, resulting in a steady rise in energy, not a spike and a fall or crash).

1 cup assorted berries

4 whole eggs

Power Shake 1

Almond milk – enough for one serving

1 cup assorted berries

2 scoops whey protein – Click Here for the Best Whey Protein

3 fish oil pills – Click Here for the Best Fish Oil Supplement

Pre Workout Meal

1 cup oatmeal + mixed fruit

1 serving fish or other source of lean protein

1 serving vegetables

During Workout Protocol:

BCAAs: 5 grams before, 20 grams during, 10 grams post (mixed w/ post-workout shake).

Get Your BCAAs HERE <========

Post Workout Shake

*Taken within 15 minutes of finishing your workout.

• 2 Scoops Whey Isolate (click here)
• 1 serving IC-5 – Post Workout Carbs, CLICK HERE
• 5 Grams Creatine (double for first week)

Post Workout Meal

1 serving carbohydrates of your choice. This is a good time to cheat. Have white rice, white pasta, or brown, your choice.

1 serving lean protein (keep fats low). Pasta with chicken is always a good option.

Before Bed Snack/Supplements (raise Testosterone Levels)

• 3,000 IU vitamin D
• 3 fish oil pills – Click Here for the Best Fish Oil Supplement
• 2-4 whole eggs – I like them hardboiled when before bed.

*Note: also take up to 6 vitamin C pills spread throughout the day as evenly as possible.