Lean and Fit
WEIGHT TRAINING - 4 DAYS A WEEK CARDIO - 5 DAYS A WEEK

6:00am GAME ON

  • Cytolean – 2-3 capsules

6:30am CARDIOVASCULAR TRAINING

  • 30-45 minutes

8:00am MEAL 1

  • 4 egg whites, one yolk
  • 1 cup oatmeal with ½ c. berries
  • 1 teaspoon ground flaxseeds

11:00am MEAL 2 – PROTEIN SHAKE

  • 1 scoop Chocolate IntraPro whey protein with 1 medium banana, ½ cup ice and 4 oz. water, blend

2:00pm MEAL 3

  • 4 oz. grilled chicken breast (sub. turkey, fish, lean beef)
  • 1 small sweet potato (sub. brown rice, white potato, whole grain bread)
  • 1 cup broccoli (sub. any green leafy fibrous carb you like)

5:00pm MEAL 4

  • 1 scoop IntraPro whey protein mixed with fat-free plain yogurt
  • SuperPump250 – 1 scoop*

6:00pm WEIGHT TRAINING

  • 45 minutes to an hour

8:00pm MEAL 5

  • Baked Tilapia (sub. chicken/turkey breast, lean beef, egg whites)
  • Large spinach salad with every veggie known to man on it
  • Olive oil and balsamic vinegar for dressing

11:00pm BEDTIME

  • Stretch

    HELPFUL HINTS
  1. For lowering body fat, eating slightly higher amounts of carbs early in the day followed by less and less carbs as the day goes on should keep you energized and prevent you from taking excess or unused calories to bed with you that may otherwise be stored as body fat. Pay close attention to your carb intake as every individual’s metabolism is different. You may need slightly more or less than the next person or that is directed. Be ready to make adjustments as you progress.
  2. Women consuming generous amounts of protein should, in turn, consume generous amounts of water throughout the day. This is a very healthy practice that will also do much to help slim you down quicker. About one gallon or two to three 1.5 liter bottles a day is a good rule of thumb.
  3. Training Once a Day:
    • If you can exercise only once, on days you do both cardio and weights, always weight train first.
    • If you exercise only in the morning, take SuperPump250 30-45 minutes prior to exercise instead of Cytolean . Take 2 Cytolean approx. 5 hours later and 1 Cytolean 4 hours after that.
    • If you exercise only in the evening, take 2 Cytolean upon waking and have your 1st meal shortly thereafter.
  4. Non-Training Days: Take 2 Cytolean in the morning and 2 more in the early afternoon.You may use IntraPro to suit your protein needs whenever you like. Some people prefer to take SuperPump250 on non-training days as well, just remember not to take it within 5 hours of taking Cytolean as both will give you plenty of energy on their own.

*Because of its long lasting effects, SuperPump250 may keep some individuals awake past their bedtime. To avoid this, you may choose to a) reduce the evening dose, or b) take SuperPump250 in the mid afternoon rather than early evening.

IMPORTANT: Check with your physician or health care professional before beginning this or any diet and exercise, and supplement plan.