SHORTCUT TO STRENGTH MEAL AND SUPPLEMENT PLAN TRAINING LATE AFTERNOON BREAKFAST PRE-WORKOUT #2 / 10-30 MINUTES BEFORE 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 20-30 g Pro Jym 1 large apple MID-MORNING SNACK 1 cup low-fat cottage cheese 1 cup sliced pineapple POST-WORKOUT / WITHIN 30 MINUTES OF TRAINING 40-50 g Pro Jym 1 scoop Post Jym Active Matrix 1 scoop Post Jym Fast Carbs 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 LUNCH 1 can albacore tuna 2 slices whole-wheat bread Light mayonnaise 1 tbsp Fruit 1 large piece 1 Vita Jym 1 dose AFTERNOON SNACK 20-30 g Pro Jym SANDWICH TO HAVE WITH SHAKE: 1 tbsp peanut butter 1 tbsp jam 2 slices whole-wheat bread PRE-WORKOUT #1 / 30-45 MINUTES BEFORE TRAINING 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: 3700 (20 calories/pound) PROTEIN: 335 grams (1.8 grams/pound) CARBOHYDRATES: 340 grams (2 grams/pound) FAT: 110 grams (0.6 grams/pound) 1 scoop Pre 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