Workout and Diet tips for Men & Women
(“If you work out in the evening” schedule)

7:00 am -

1 ea of amultivitamin product
1 ea of thermogenic diet/energy product
2 ea of an omega 3-6-9 product
1 ea of an Amino Acid product (2200 or 4000 mg.)
1 serving (about 1000 mg) of an L-Carnitine liquid product
1 serving (about 40 grams) whey protein powder

Aerobic Training Before Breakfast:
Treadmill for 30 minutes (walk at normal pace).
Warm up with a niacin “heat you up” product.

8:00 am - Meal 1: (Eat this meal within 45 minutes of finishing
aerobic workout).

1 cup of oatmeal or grits mixed with frozen blueberries or strawberries
2 hardboiled eggs (eat whole egg)
1 serving (about 1000 mg) of an L-Carnitine liquid product

12:00 pm - Meal 2:

25 grams of protein (chicken, turkey, salmon or tuna fish)
1/2 cup of white rice or brown rice
1 serving of a vegetable (green beans, broccoli or cauliflower)

2:30 pm - Meal 3:

25 grams of protein (chicken, turkey breast, salmon or tuna fish)
1/2 cup of white rice or brown rice
2 ea of an omega 3-6-9 product

5:00 pm (Pre-Workout)

1 serving(about 40 grams) whey protein powder
1 serving of a BCAA product (about 2500 mg of BCAA)
1 ea of thermogenic diet/energy product

5:30 pm - WORKOUT

7:00 pm (Post Workout)

1 serving of a glycemically-balanced whey protein powder
1 serving of a BCAA product (about 2500 mg of BCAA)

8:00 pm - Meal 4:

1 chicken breast
1/2 bag of frozen vegetables (mix the chicken breasts with the vegetables and put some ranch dressing on the mix to give the chicken and vegetables some added flavor)

10:00 pm - Snack (if needed):

1 large size dinner salad (3 tablespoons of salad dressing)
1 ea of a carnitine 500 product

Note: Unless specified, the quantity suggested in ea (eaches) is # of capsules, tablets or softgels.