Wake up: 1 Serving 100% Whey Protein
Pre-Workout: 1-2 Servings of Anabolic Nitro 30 minutes before you train with 1 serving of 19 Anabol Testo
Post-Work: 1 Serving of Creatine Anabolic within 20 minutes, or consume 1 serving of Hyperbolic Mass
Breakfast |
| Option 1 1 cup of cooked oats, mix in 1 scoop of Pure Protein IGF-1 after cooking, 3 scrambled whole eggs, 1 green apple, 1 cup of Green Tea/black coffee. | Option 2 2 slices of low GI or rye toast with low fat cottage cheese, one 3 egg omelette (whole egg), 175ml of plain low fat yogurt, 1 small pear/peach, 1 cup of Green Tea / Black Coffee. | Option 3 Smoothie: 2 scoops of Pure Protein IGF-1 (Vanilla), 2-3 scoops of raw oats, 2 bananas, 8 blueberries, 2-1 tablespoon(s) of peanut butter, 6-8 raw almonds, 200ml of plain low fat yoghurt, 200ml of low fat milk. |
Mid Morning Snack: 1 Serving of Muscle Fuel Anabolic
1 Hour Before Lunch: 1 serving of BCAA Power Punch or BCAA Syntho Stack
Lunch |
| Option 1 1 ½ - 2 tins of tuna (in brine) with 1 ½ tablespoons of extra virgin olive oil as dressing, 1 ½ cup of brown or parboiled rice, 1 cup of cooked broccoli, 1 cup of steamed green beans. 2 softgel Triple Omega capsules | Option 2 2 Grilled chicken breasts sliced, 2 medium baked potatoes with 100g fat-free cottage cheese, 1 cup of cooked asparagus, 1 cup of mixed vegetables, 2 softgel Triple Omega capsules | Option 3 250g grilled lean steak, 2 medium baked sweet potatoes with 100g of fat-free cottage cheese, 1 cup of steamed green beans, 1 cup of mixed vegetables, 2 soft gels Triple Omega capsules |
Mid Afternoon Snack: 1 serving of Muscle Fuel Anabolic or Hyperbolic Mass
Dinner |
| Option 1 300g grilled hake with lemon, 2 cups of steamed mixed vegetables, 1 cup of parboiled brown rice, 2 softgel Triple Omega Capsules | Option 2 2 grilled chicken breasts, 1 large baked potatoe with 100g fat-free rice cottage cheese, 1 cup of broccoli, ½ cup of asparagus, 2 softgel Triple Omega capsules | Option 3 300g grilled lean steak sliced with 150g fat-free cottage cheese and ½ an avocado, 2 cups of brown rice, 1 cup of broccoli, ½ cup of mixed vegetables, 1 tablespoon of extra virgin olive oil, 2 softgel Triple Omega capsules. |