Thanks Fadi,
Will put all into practice, thank you so much!!
Here is the contents of my multi, perhaps you can incorperate it for me?
Serving Size 2 tablets
Amount Per Serving % DV
Vitamin A (50% as beta-Carotene, 50% as Acetate) 5000 IU 100%
Vitamin C (as Ascorbic Acid & Calcium Ascorbate) 300 mg 500%
Vitamin D (as Cholecalciferol) 200 IU 50%
Vitamin E (as Natural d-alpha Tocopheryl Acetate) 100 IU 333%
Vitamin K (Phytonadione) 80 mcg 100%
Thiamin (Vitamin B-1)(as Thiamin Mononitrate) 50 mg 3333%
Riboflavin (Vitamin B-2) 50 mg 2941%
Niacin (as Niacin and Niacinamide) 50 mg 250%
Vitamin B-6 (as Pyridoxine Hydrochloride) 50 mg 2500%
Folic Acid 400 mcg 100%
Vitamin B-12 (as Cyanocobalamin) 50 mcg 833%
Biotin 300 mcg 100%
Pantothenic Acid (as Calcium d-Pantothenate) 50 mg 500%
Calcium (as Calcium Carbonate and Calcium Citrate Malate) 200 mg 20%
Iodine (as Potassium Iodide) 150 mcg 100%
Magnesium (as Magnesium Oxide) 100 mg 25%
Zinc (as Zinc Oxide) 25 mg 167%
Selenium (as Hydrolyzed Protein Chelate) 200 mcg 286%
Copper (as Copper Gluconate) 2 mg 100%
Manganese (as Manganese Sulfate) 2 mg 100%
Chromium (as Hydrolyzed Protein Chelate) 120 mcg 100%
Molybdenum (as Sodium Molybdate) 75 mcg 100%
Proprietary Sports Blend 215 mg **
Green Tea Leaves Extract (Camellia sinensis) **
Ginkgo Biloba Leaf Extract **
L-Arginine **
L-Carnitine **
L-Glutamine **
L-Taurine **
Branched Chain Amino Acid Blend 250 mg **
L-Valine **
L-Leucine **
L-Isoleucine **
alpha-Lipoic Acid 25 mg **
Choline (as Choline Bitartrate) 10 mg **
Inositol 10 mg **
Silica (as Silicon Dioxide) 4 mg **
Boron (as Hydrolyzed Protein Chelate) 2 mg **
Lutein (as Lutein Esters) 950 mcg **
Lycopene 950 mcg **
Astaxanthin 50 mcg **
Zeaxanthin 50 mcg **
Vanadium (as Sodium Metavanadate) 10 mcg **
** Daily Value (DV) not established.
Other Ingredients: Cellulose, Titanium Dioxide (Natural Mineral Whitener), Vegetable Acetoglycerides
No Artificial Colors, No Artificial Flavors, No Wheat, No Gluten, No Dairy, Yeast Free
This is what im working with atm... its growing... Thanks again.
Diet" #1: A 2200/2800 CALORIE FOOD PLAN
-----------------------------------------------------------------------------------------------------
Before/During Workout Energy Drink:
6g WPI, 40g Oatmass, 400ml water
Or--------------------------------------------6g WPI, 25g WMS, 400ml water
Or--------------------------------------------45g 1 ½ thin slice white bread, 5g WPI, water
Or------------------------------------------- 125g White potato boiled, 5g WPI, water
1 Cap aspirin
2g of Leucine
2g of Glutamine,
1g L-Carnatine – Off on the weekends
2.5g Creatine
100mg Vitamin C
100mg Vitamin E
On rest days, substitute the above high GI foods with a mid/low GI one.
125g sweet potato Or, 1small banana Or, 2 slices Multigrain bread (56g) Or,30g (raw weight) basmati rice.
Protein Carb Fat Cal
6g 24g 1g 130
Immediately PWO Anabolic Drink: 10g WPI, 65g Oatmass, 500ml water
Or----------------------------------------15g WPI, 50g WMS, 500ml water
Or----------------------------------------225g White boiled potato, 12g WPI
Or---------------------------------------- 90g 3 slices white bread, 10g WPI, water
2g of Leucine
2g of Glutamine
2.5 Creatine
3g Beta alanine – Off on the weekends
On rest days, substitute the above high GI foods with a mid/low GI one.
550g Rockmelon Or, 220g sweet potato,
Protein Carb Fat Cal
15g 45g 1g 250
-------------------------------------------------------------------------------------------------------
Breakfast:
2x60g egg boiled/scrambled
90g 3 thin slices white or multi grain bread
Or............2.5 medium or 3 small sized bananas
Or............200g sweet potato
Or............225g Corn Kernels (frozen/cooked)
25g Dried apricot OR, 30g pitted prunes OR, 106g 1 small apple
Salad w/10ml extra virgin olive oil
OR--------------------------------------20g nut or seed of your choice.
Green tea .
Protein Carb Fat Cal
22g 60g 29g 545
Snack1:
200g Yoghurt, Organic & Natural
OR: -------------------------------------150g Cottage cheese.
250g Strawberry Punnet (can be blended with the natural yogurt with added stivia or splenda for sweetness).
OR---------------------------------------250g Rockmelon blended as above
OR---------------------------------------150g Mango (blended as above)
OR---------------------------------------150g Blueberries (blended as above).
As a variation, add 1 teaspoon Coffee + 1 teaspoon Unsweetened Cocoa Powder.
1x magnesium
Protein Carb Fat Cal
15g 32g 8g 260
------------------------------------------------------------------------------------------------------
Lunch:
70g Chicken, dark meat, meat only, roasted, chopped or diced
100g Baked Sweet Potato
OR: ---------------------------25g Raw Basmati rice (cooked)
OR: ---------------------------30g Raw Pasta (cooked).
Salad
Cup of white tea .
Protein Carb Fat Cal
20g 2 3g 7g 232
------------------------------------------------------------------------------------------------------
Snack2:
1x10g Chocolate, Dark, 70% Cocoa
1x 150g small orange
1x magnesium
Protein Carb Fat Cal
2.5g 20g 4g 125
PWO – Afternoon training
1 Ginseng tab
2 BCAA tab
-----------------------------------------------------------------------------------------------------------------------------
Dinner:
100g Raw Salmon pan fried
OR..................2x50g Eggs and 50g Prawns
OR...................100g Chicken Thigh fillet baked/grilled
OR...................60g Bega, Cheese: Cheddar, So Extra Light, Tasty, 50% fat free.
10 ml macadamia oil or substitute with 10ml olive oil to add on the salad below
75g Butter Beans with XL Salad
VIT C 100mg
VIT B 100mg
Glucosamine x 2
Calcium x 1
Protein Carb Fat Cal
26g 15g 24g 375
----------------------------------------------------------------------------------------------------------------------------------------------------------
Bedtime snack:
250ml Organic Full Cream Milk
30g Tri-Release Protein
1x magnesium
1 x Zinc
Protein Carb Fat Cal
32g 14g 11g 285
TOTAL
Protein: Carb Fat Cal
138g 233g 85g 2200
25% 42% 33%
---------------------------------------------------------------------------------------------------------------------------------------------------------
Changes for 2800 (alternate every 2 or 3 days)
Lunch:
200g (raw weight) 95% lean mince meat.
50g Raw Basmati rice (cooked)
1x10g Chocolate, Dark, 70% Cocoa
1x 150g small orange
1x magnesium
2g of Leucine
2g of Glutamine
Protein Carb Fat Cal
48g 61 20 645
Snack2:
70g Chicken, dark meat, meat only, roasted, chopped or diced
100g Baked Sweet Potato
OR: ---------------------------25g Raw Basmati rice (cooked)
OR: ---------------------------30g Raw Pasta (cooked).
140g 1 medium apple.
Salad
White cup of tea
Protein Carb Fat Cal
20g 42g 7 302
MD
