NUTRITION PLANWeeks 4-6 | Lean Muscle Phase

By: Rob King – Edited by ProBodies Fitness

NUTRITION NUTRITION NUTRITION!!!

You’re all here because you want to learn the BEST FORMULA to lose the MOST AMOUNT OFFAT AND build the GREATEST AMOUNT OF LEAN MUSCLE, in the shortest amount of time,right?

This Nutrition guide is NOT going to make you “BULK’. HOWEVER, It will help you put on leanmuscle which will in turn raise your metabolism and torch fat from your body! Don’t be afraidto put on a little bit of lean muscle!

It has been shown that consuming the proper nutrients, including carbohydrates, glutamine,and branch chain aminos IMMEDIATELY after a workout can increase your rate of proteinsynthesis by 300% and, therefore, cut back on your recovery time dramatically.

TIMING is extremely important when it comes to consuming nutrients around the workout.

You can work hard, and if you don’t consume what your body needs, you will NEVER get thegains you’re after.

Don’t be afraid to eat.

This nutrition plan is here to help you find exactly that!

Fueling a workout is something with which a lot of people struggle. Keep your carbohydrateintake low before workouts to ensure optimal growth hormone release AND increasedserotonin levels (the “feel-good” hormone that allows us to enjoy our workouts and reallyleave the gym with that feeling of elation and accomplishment). The idea here is to eat a well-balanced meal of lean protein and slow- digesting carbohydrates about 3 hrs prior to training.This allows enough time for the meal to leave your stomach and enter your muscles andtissues.

Then, about 1 hour before your workout, consume another serving of protein It is best to avoidfats for 4 hrs before a workout and 2 hrs afterward. The reasoning for this is that you will becausing a substantial release of insulin toward the end of your workout by consuming highglycemic liquid carbohydrates. Insulin is a

storage hormone. This means that ANYTHING present in the bloodstream has a much greaterlikelihood of being shuttled into the cell. Having any amount of fat in your blood stream wheninsulin levels are elevated is likely to result in its being stored as fat!

POST-WORKOUT:

At this point, your body is PRIMED for absorbing nutrients. You should consume a large servingof carbohydrates as well as a large serving of protein. Fats at this point will only slow theabsorption of the other nutrients, so it is not recommended (although it has been shown thatfish oils at this point can drastically reduce inflammation).

Your body REQUIRES certain nutrients to complete its essential processes and continue its day-to-day function. If you don’t provide them in your dietary consumption, your body WILL takethem from wherever they happen to be stored in your body. If it happens to be protein, thefirst place your body will take proteins from is your muscles. BAD NEWS for those of us lookingto build muscle.

The majority of your calories should be coming from proteins and fats.Carbohydrates come at the times when YOUR BODY NEEDS THEM.Keeping insulin levels extremely elevated will only reduce insulin sensitivity and increaseinflammation over the long term.

Fuel your body when it needs it and, the rest of the time, try to optimize your hormone levels,keep inflammation down, and supply enough protein to build muscles.

As soon as you start exercising, your body starts changing its hormonal chemistry.

1) Growth hormone is released in response to presence of lactic acid.2) Cortisol is released in response to “injury” to muscle tissue.3) Serotonin is released in response to exercise.4) Testosterone is increased due to intense exercise (but falls shortly hereafter). These are the4 most important factors to manipulate, in order to build muscle.

Lactic acid

This is generated from the anaerobic breakdown of carbohydrates from exercise.

We all know the burning that exists in the muscle during

intense training. Lactic acid levels are directly proportional to level of Growth Hormoneproduced during exercise.

The “burn” is a very good indicator that you’re working hard, and your body will start releasinggrowth hormone.

Growth Hormone

Optimizing growth hormone (GH) during exercise is ESSENTIAL to growing muscle.

The more intense the exercise, the more GH that is released.

Maximizing GH production and release:

1) Keep insulin levels, and therefore carbohydrates, LOW (under 10g)

2) BCAA (branch chain amino acids) MUST be present

3) Glutamine and Arginine play a vital role in GH release

Cortisol

A “stress” hormone that is released by the adrenal glands in response to anything the bodyperceives as stressful. Excessive amounts over any extended period will break down muscleand make you FAT.

A really simple way to know if your cortisol levels are elevated is by where you store your fat. Ifyou store anything on your stomach, chances are very high that your cortisol levels areextremely elevated.

SEROTONIN

High levels are associated with an elevated mood, while low levels are associated withdepression. Levels are influenced by things such as sunlight, diet, and exercise.

Eat a HiGH protein meal before you train, with minimal carbohydrates. this is the best way toFEEL GOOD during a workout and improve overall mood.

TESTOSTERONE

Testosterone peaks after 15 minutes of training and falls off rapidly after 45 minutes.

To increase testosterone naturally, you must ensure that you are taking sufficient zinc andOmega-3 fish oils, as well as BCAA’s (most importantly, Leucine) Saturated fats found incoconut oil are also a great way to support testosterone production.

Approved Foods List:PROTEINS:

- Chicken Breast- Wild fish (Cod, salmon, tuna)- Eggs and Egg whites- Turkey breast (Not processed)- High quality Ground Turkey Extra- lean ground beef Extra lean steak- Turkey Bacon- Protein Powder

CARBOHYDRATES:- Steel cut oats- 100% Natural Oatmeal- Brown rice- Ezikle Bread- Sweet Potatoes- Spaghetti Squash- Quinoa- Flax meal

FATS:- Almonds- Almond Butter- Olive Oil- Natural Organic Peanut Butter- Omega 3 Fish oil

VEGETABLES:- Spinach- Broccoli- Cauliflower- Green/Red Peppers- Red onions Mushrooms- Lettuce- Asparagus- Hot Peppers- Carrots- Kale

FRUITS:(MORNING AND POST WORKOUT ONLY)

- Blueberries- Strawberries- grapefruit- kiwi- Plum- Peach

OTHER:- Plain Greek yogurt (no fruit/flavors)

- no sugar Jello- Flavor extracts- Cinnamon- Mrs. Dash spices- Franks Hot sauce- No sugar/carb Maple syrup- Salsa- Approved Protein & Meal

Replacement Shakes

FOOD PLAN: Eat to meet Long-Term Goals, Not Short- Term Satisfaction

Week 4 to 6: Tailor The Meals Around Your Training. Take 4fish oil capsules each “meal”.

Meal Plan For Training DaysTraining Day: This means actually lifting weights, either on your own or you are training at theProBodies Fitness Training Center

Pre-Breakfast: 1 scoop whey protein, water

Meal #1Whole Eggs ( Women 2-3, men 4-6) Almonds ( Women and men 1 oz)

Meal #2Lean ground beef cooked ( Women 3oz, men 5oz) Spinach ( Women 1/2 cup, men 1 cup)Uncooked Oats ( Women 1/4 cup, men 1/2 cup)

Meal #3Cod ( Women 5oz, men 9 oz)Broccoli (Women 1/2 cup, men 1 cup)

Meal #4 Post WorkoutChicken breast ( Women 4 oz, men 6 oz) Sweet potato (Women 4 oz, men 6 oz) Mixed veggies ( Women andmen 1 cup)

Meal #5Salmon ( Women 6 oz, men 8oz)Spinach ( Women 1 cup, men 1 1/2 cups)

Meal #6Steak ( Women 3 oz, men 5 oz)Brussels Sprouts ( Women 1/2 cup, men 1 cup)

Before BedWhole eggs ( Women 1, men 2)Almond Butter ( Women and men 1 tbsp)

FOOD PLAN: Eat to meet Long-Term Goals, Not Short- Term Satisfaction

Week 4 to 6: Tailor The Meals Around Your Training. Take 4fish oil capsules each “meal”.

Meal Plan For Non-Training DaysNon-Training Day: I would say “Rest Days”, but you shouldn’t be having any real rest days. Tryto include some form of activity everyday. Active recovery also helps with muscle soreness.

Meal #1Easy Cheesy Eggs – recipe attachedLean protein source: Chicken, Turkey (Women 3 oz, Men 5oz) Almonds ( Women and men 1 oz)

Meal #2Super Shake – recipes attached

Meal #3Taco Lettuce Wrap – recipe attachedOne kiwi, peach or plum

Meal #4Almonds (approx 15 pieces)Greek yogurt ( Women, 1/4 cup, men 1/2 cup)

Meal #5Lean cut steak ( Women 6oz, men 8oz) Sweet potato (Women 1/2, men full) Broccoli ( Women1/2 cup, men 1 cup)

Meal #6One Mini Salmon Quiche – recipe attached

FOOD PLAN: Eat to meet Long-Term Goals, Not Short- Term Satisfaction

Week 4 to 6: Tailor The Meals Around Your Training. Take 4fish oil capsules each “meal”.

Meal Plan For Sunday Fast Day

“Intermittent Fasting” is the fastest and easiest way to rapidly melt fat off yourbody and also delay the aging process significantly by naturally releasing ahormone in your body. To elevate metabolism you must exercise (resistancetraining) and get more lean body mass on your body (muscle). “IntermittentFasting” increases insulin sensitivity and causes your body to respond moreefficiently to the healthy foods you will be eating.

10 AM Sunday:Drink 1 L (4 cups) of water + 1 serving greens powderDrink 250 mL (1 cup) of green teaTake 5 grams BCAA (branched chain amino acids) powder (or take 5 capsules)

3 PM Sunday:Drink 1 L (4 cups) of water + 1 serving greens powderDrink 250 mL (1 cup) green teaTake 5 grams BCAA (branched chain amino acids) powder (or take 5 capsules)

10 PM Sunday:Eat a small snack before bedDrink 500 mL (2 cups) of water

UNDERSTANDING ANDREADING NUTRITIONALLABELSA big way to help yourself in during this program andthe rest of your life is to educate yourselfand make the BEST most healthy choice. Always read

This is one of the MOST important parts of the program.Before eating anything first ask, “Will this bring me closer tomy goals?”. When questioning if a food is allowed, flip theitem over and have a read. There is a lot of information backthere but remember the Heavyweights team is ALWAYS here tohelp.

THE LABEL

ingredients andlabels

7. and 8. % Daily Value- this portion explains howmuch vitamins out of a certain calorie per day diet arein the item.

Please Note: this item would not be approvedbased on its sugar content.

1. Serving Size - Serving size is important. A choicemay not be as ‘healthy’ as it appears because thesize is so small. Always compare the information tothe size.

2. Calories- Your body needs energy. Your body getsthis energy from food and we call this food energycalories. Your body needs to burn more caloriesthan it takes in in order to lose weight. For thisprogram calories are not as vital the macronutrients (protein, carbs and fat) and when youreating them. However try to keep to low calorieoptions.

3. Total Fat- Believe it or not fats are important tohealthy living. Your body needs them but they needthe right kinds. Trans fats and saturated fats areBAD fats. We want to eliminate those! Omega 3fatty acids however are great especially for ahealthy heart (one of the many benefits of the Fishoil supplements).

4. Cholesterol and Sodium. Try to keep these low aswell. Sodium will drive blood pressure up andretain water.

5. Carbohydrates- THIS is one of the most importantthings to look at. Something may be low in caloriesand fat but loaded in sugar and carbs. Sugarsreadily turn to fat if they are not used as energy.Sugar simply stated is a drug. LIMIT LIMIT LIMITyour sugars! We cannot express this enough.

6. Protein- Every time you eat, include a proteinsource. By consuming protein, you slow thedigestion of the entire meal. This allows you toavoid insulin spikes, and maintain a stable bloodsugar level- which places you right in that target fatloss zone! Protein also keeps you fuller longer, andincreases energy! High protein = a good choice!

Green Smoothie RecipesThese are the recipes used in the first 3 days of the Detox Phase. If you like theserecipes and would like to use them long term, you will need to add a proteinpowder.

Tip: put in liquid first, then fruit and then the greens. The amount of water willdepend on whether you like it thick or not.

1. 1 cup of water, 1 cup of strawberries, 1 banana, and 1-2 cups of spinach

2. 1 cup of water, 1 cup of mango, 1 frozen banana, and 1-2 cups of spinach

3. 1 cup of water, 1 cup of tropical fruit blend (freeze section) and 1-2 cups ofspinach

4. 1 cup of water, ½ cup of blueberries, ½ banana, and 1-2 cups of kale

5. 1 cup water, 1 cup of green grapes, 1 orange, ½ Bartlett pear, ½ banana, and1 cup of kale

Easy Cheesy Egg Scramble

Ingredients

- 1 whole egg

- 3 egg whites

- 1oz low fat cheddar cheese

- ½ tsp oregano

- 1 tsp diced onion

- 1 tbsp diced green and red peppers (optional)

Instructions

In a large bowl, add eggs, whisk with a fork. Add remaining ingredients.Pour egg mixture into a frying pan on medium heat and cook stirring mixtureoccasionally, until fluffy.

Mini Salmon Quiche

Ingredients- 2 Tablespoon olive oil- 1 cup skim milk- 3 eggs- 4oz baked salmon, crumbled- 1 onion, minced- 1 cup mushrooms, finely chopped- 2 cups fresh spinach- 1 cup grated low fat cheddar cheese- Sprinkle of paprika- Salt & pepper

InstructionsPreheat oven to 350°F.Heat oil in skillet over medium heat. Add onions,mushrooms, sauté for 2-3min, add spinach; continue tosauté for 1-2 min. Set aside to cool.Combine eggs and milk in medium bowl.Add vegetables, salmon, cheese, salt & pepper.Divide mixture into 5 mini aluminum pastry shells.Sprinkle with paprika.Bake for 35 to 40 minutes or until filling is puffed andknife inserted in center comes out clean.Let stand 10 minutes before serving.

Super Shake

Ingredients- 1 cup unsweetened Almond Milk- 1 cup of ice- 1 scoop vanilla or chocolate protein powder- 1 tbsp of natural peanut butter- 1 cup of Spinach or 1 serving of Veggie Greens Powder- 1/3 cup of mixed berries

InstructionsBlend all ingredients on medium-high for about a minute,until smooth and creamy. Use as little water as possiblefor a thick shake.If your blender won’t mix, then add 1 tbsp of water at atime until it begins blending properly.

Taco Lettuce Wrap

Ingredients- 1 small green pepper, chopped- 1 small onion, chopped- 1lb lean ground turkey- 1 pack of taco seasoning- 1 bag of romaine hearts- 1 medium tomato, jelly Removedand chopped- 1 cup grated cheddar cheese- Salsa (optional)- Fat Free Sour Cream (optional)

Instructions

Spray skillet with olive oil, heat over medium heat. Addonions and green pepper sauté until onions start to brown.Add ground turkey andbrown in large skillet until meat is cooked throughout.Mix taco seasoning in water, according to instructions,add to cooked meat and veggies and continue to simmerfor 5 minutes.Spoon cooked meat mixture evenly into lettuce leaves,top with chopped tomatoes, sprinkle with cheese addsalsa and sour cream.Roll up. Serve warm.

Yields: 6-8 wraps