Today we are just adding 140g of cooked rice to EACH meal!

To start the day when you do cardio take your fat burners (do cardio and then start the plan as laid out below, on days you do not do cardio just start plan 30 min after fasted supplements (When applicable).

Morning Greens Shake (after cardio prior to meal 1)

1 serving of greens product (amazing grass, fruits and greens from nutridyn is great!)
UDU adult formulaa probiotic or Renew Life Ultimate Flora – pro biotic am only

Sea Salt all meals

Liver Products
750mg Tudca, 3 Liver+ AD caps upon waking, 5 Morphoprime caps, 250mg Citrus Bergamot

Other

1 AD matador with each carb meal

1 Solaray Betaine HCL prior to each meal (if heart burn issues are present)

Meal 1

280g – Chicken

210g – Jasmine Rice cooked

3g – Omega 3 oil, Vit C – 1g, 2 Solaray Milti mineral, 5000IU Vit D, 3 caps Heart+

Meal 2

280 – Fresh caught lean White fish cooked
300g – Yukon OR Other Potato Cooked
75g – Fresh Green beans cooked measure

Meal 3 – Pre Workout Meal 60 min Prior to pre shake

210g – Jasmine Rice cooked

280g – Chicken or 99% Ground Turkey or Turkey Tenderloin cooked Cooked

Pre train Drink –

Then Drink the following

5g Citrulline Malate

5g Glycerol Powder

– Amino product (I want you aiming to get 3g of Leucine from the product so the amount is dependent on the brand so just look on the label to figure out the appropriate amount

NO CARB POWDER

– 5g creatine monohydrate

– 2g pink sea salt

At least 24 ounces of water

Intra workout Layout –

– Amino product (I want you aiming to get 3g of Leucine from the product so the amount is dependent on the brand so just look on the label to figure out the appropriate amount

At least 24 ounces of water

Post Workout

70g – Whey 100% Isolate

Meal 4 – Post workout Meal

210g – Jasmine Rice cooked

280g – Chicken or 99% Ground Turkey or Turkey Tenderloin cooked Cooked

Meal 5
280g – Bison or Beef Flank Steak cooked

75g – Fresh Green beans cooked measure

Meal 6

140g – Fresh caught lean White fish cooked
140g – Fresh caught sockeye salmon cooked

75g – Asparagus cooked

3g – Omega 3 oil, Vit C – 1g

AM Cardio

6 sessions weekly x 35 min on bike. Level 8-10 / RPM 90