ZONE DIET PLAN

TIME

 MEAL CARBS PROTEIN FAT
0600 WAKE 66-80g 20-30g 16g
0900 AM SNACK 15g 10g 3g
1200 LUNCH (meat) 66g 50g 16g
1400 PRE-WORKOUT 30g 15g 1-3g
1500 AFTER WORKOUT 45g 15g 1-3g
1700 2 HOUR GROWTH 5-10g 40g 1-3g
19-2000 DINNER 66g 60g 16g
30mins BEFORE BED supplement of choice "not high in carbs"!

 

SUPPLEMENTS USED
BRAND TYPE CARBS PROTEIN

FAT
optimum nutrition 100% WHEY GOLD 4g 24g 0
optimum nutrition AFTERMAX 40g 40g 0
optimum nutrition GLYCOMAIZE 35g 0 0
optimum nutrition PRE-LOAD CREATINE 35g 0 0
optimum nutrition CASEIN 4g 24g 0
LABRADA POWER CARBS 25g 0 0

Go to our downloads page to get a Samanobolic body type
program.

 
FOODS SOMETIMES USED
CAL SERVING NAME CARBS PROTINE FAT
90 4 oz. chicken breast 0 19g 0
216 1 CUP Brown Rice 45g 5g 2g
300 1 cup or 2 pkts Oatmeal Plain 54g 10g 6g
203 24g Walnuts halves 3g 4g

16g
218 2 4oz fillet Tilapia Fish 0 46g 4g
35 5 pieces Almonds (any) 1g 1g 3g
126 1 cup egg whites no fat 2g 26g 0
70 1 egg Large Brown 1g 6g 5g
140 1 Bar Kashi - Peanutbuter 19g 7g 5g
           
           
           
           
           
           
           
           
           
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