SHORTCUT TO STRENGTH MEAL AND SUPPLEMENT PLAN
TRAINING IN THE MORNING
PRE-WORKOUT #1 /
30-45 MINUTES BEFORE TRAINING
AFTERNOON SNACK
1 scoop Pre-Jym
SANDWICH TO HAVE WITH SHAKE:
PRE-WORKOUT #2 /
10-30 MINUTES BEFORE
20-30 g Pro Jym
1 large apple
20-30 g Pro Jym
1 tbsp peanut butter
1 tbsp jam
2 slices whole-wheat bread
DINNER
40-50 g Pro Jym
1 scoop Post Jym Active Matrix
1 scoop Post Jym Fast Carbs
8 oz. lean protein ex: New York strip steak,
chicken, salmon, pork tenderloin
1 medium sweet potato
2 cups mixed green salad
2 tbsp salad dressing
BREAKFAST / 30-60 MINUTES AFTER SHAKE
1 HOUR BEFORE BED
POST-WORKOUT /
WITHIN 30 MINUTES OF TRAINING
3 whole eggs
5 egg whites
1 tbsp olive oil, or one pat of butter
2 slices low-fat cheese
1 cup oats
1 tbsp honey, mixed in oatmeal
4 capsules Omega Jym fish oil
2000-6000 IU Vitamin D3
MID-MORNING SNACK
1 cup low-fat cottage cheese
1 cup sliced pineapple
ZMA JYM 1 full dose for men,
2/3 dose for women
IMMEDIATELY BEFORE BED
1 cup cottage cheese or Greek yogurt
1 tbsp peanut butter
BASED ON A 180-POUND INDIVIDUAL LOOKING
TO ADD MUSCLE
CALORIES: 3700 (20 calories/pound)
PROTEIN: 335 grams (1.8 grams/pound)
CARBOHYDRATES: 340 grams (2 grams/pound)
FAT: 110 grams (0.6 grams/pound)
LUNCH
1 can albacore tuna
2 slices whole-wheat bread
1 tbsp light mayonnaise
1 large piece fruit
1 dose Vita Jym
WWW.BODYBUILDING.COM/SHORTCUTTOSTRENGTH
SHORTCUT TO STRENGTH MEAL AND SUPPLEMENT PLAN
REST DAY
BREAKFAST
SANDWICH TO HAVE WITH SHAKE:
20-30 g Pro Jym
3 whole eggs
Egg whites
1 tbsp olive oil, or one pat of butter
1 slice low-fat cheese
1 cup oats
1 tbsp honey, mixed in oatmeal
4 capsules Omega Jym fish oil
2000-6000 IU vitamin D3
1 tbsp Peanut butter
1 tbsp Jam
2 slices whole-wheat bread
DINNER
8 oz. lean protein ex: New York strip steak,
chicken, salmon, pork tenderloin
1 medium sweet potato
2 cups mixed green salad
2 tbsp salad dressing
MID-MORNING SNACK
1 cup low-fat cottage cheese
1 cup sliced pineapple
LUNCH
1 can albacore tuna
2 slices whole-wheat bread
1 tbsp light mayonnaise
1 large piece fruit
1 dose Vita Jym
AFTERNOON SNACK
20-30 g Pro Jym
1 HOUR BEFORE BED
ZMA JYM 1 full dose for men,
2/3 dose for women
IMMEDIATELY BEFORE BED
1 cup cottage cheese or Greek yogurt
1 tbsp peanut butter
BASED ON A 180-POUND INDIVIDUAL LOOKING
TO ADD MUSCLE
CALORIES: 3100 (17 calories/pound)
PROTEIN: 265 grams (1.5 grams/pound)
CARBOHYDRATES: 260 grams (1.4 grams/pound)
FAT: 110 grams (0.6 grams/pound)
WWW.BODYBUILDING.COM/SHORTCUTTOSTRENGTH