(Ideally for males with 12% body fat or less)

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Weight (lbs)
Body Fat % (as 0.##)

10%

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SUBMIT
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First Meal
Consume within 30
minutes of waking

Higher Carb Growth Plan

200

Phases 1 & 2

Protein
Carbs
Fat
56
0
58
Use coconut oil or butter from grass fed cows for the added fat in this meal. The fats absorb fast and can increase
anabolism and fat burning when used first thing in the morning. Red meats are higher in carnitine and will work best
with high fat meals. If you train first thing in the morning consider using whey as the protein source. If you have
trouble digesting high fat meals try supplementing HCl or digestive enzymes.
52
28
27
This is the best meal to take your fish oil since it will not have any effects on inflammation from training.

Anytime Meal
Space this meal so
you end up eating
about every 3 hours
53
0
26
Pre Workout Meal
Consume 1-2 hours
This is another good meal to use coconut oil and take any multi or B vitamins you are using.
before training
75
112
0
Post Workout Shake
Consume within 15
Use a combination of good quality whey protein and 5-10g of glutamine combined with liquid based carbs. Carbs
minutes of training
should be starch or glucose polymer based like dextrose or waxy maize. For added benefits use powdered greens
as part of your carbs to repair oxidative damage from the training and increase protein synthesis.
Post workout meal
67
84
7
Consume 1 hour after This meal is your second chance to take advantage of the anabolic window. Using some added leucine can
training
increase the muscle building benefits of a post workout meal by increasing your utilization of other amino acids for
muscle repair. This meal should be eaten 1 hour after the workout.
52
28
27
Last Meal
Consume this meal
White meats are best for this meal, and high omega 9 fats like avocado can help improve sleep. If you have trouble
1-2 hours before bed sleeping without carbs, try a serving of glutamine before bed.
146
355
252
Total (g)
% calories
Total Calories

38%
3,740

27%

35%

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