USN-2005_Muscle GainDietplan.qxd

USN-2005_Muscle GainDietplan.qxd
5/20/2005
8Q46 AM
Page 1
Wake up:
Take 2-4 Xedra-Cut capsules and 1 serving of HMB Creatine Complex with a large glass of water.
Additional options: 3 Alpha-Nitrox caplets, 4 ZMA capsules.
Workout -Train at a high intensity for no longer than 60 minutes, drinking water throughout. Training in the
morning on an empty stomach is best for burning fat all day as it boosts resting metabolic rate (RMR). If it is
not possible to train in the morning, your training session can be moved to any time of the day.
Remember that your pre-workout HMB Creatine Complex and post-workout supplements & meals should then
be moved accordingly.
Post Workout:
Have 1 serving of L-Glutamine or 1 serving of HMB Creatine Complex with a large glass of water.
If training in the afternoon or evening, have 1 serving of Muscle Fuel Dynamic after training.
Meal 1- Breakfast
Option 1
Option 2
1 Cup of oats or sugar-free muesli
OR all-bran cereal (skimmed milk)
1 Serving Pure Protein (40g protein)
1 Portion of fruit
1 Cup of coffee (skimmed milk only)
2 CLA softgels
1 MultiPlex tablet
Option 3
2 Slices of wholegrain OR
ryebread toast
(Use low-fat margerine sparingly)
3 Egg whites and 1 whole egg scrambled OR omelette.
1 Portion of fruit
1 Cup of coffee (skimmed milk only)
2 CLA softgels
1 MultiPlex tablet
1
1
1
1
2
1
Small tin of baked beans with tomato
sauce well drained off.
Portion lean grilled steak OR fish
Portion of fruit
Cup of coffee (skimmed milk only)
CLA softgels
MultiPlex tablet
30 minutes after Breakfast
1 large glass of water
Meal 2- Midmorning (Meal Replacement shake)
1 serving of Muscle Fuel Dynamic (53 grams protein, 32 grams carbohydrates)
30 minutes after Meal 2
1 large glass of water with 2-4 Xedra-Cut capsules
30 minutes before Lunch
1 large glass of water with 1 serving of L-Glutamine or HMB Creatine Complex - can be combined for best results
Meal 3 - Lunch
Option 1
Option 2
1 Medium baked (microwaved) OR
boiled potato OR sweet potato
1 TIn of tuna in brine
1 Cup of green veg. eg. broccoli,
green beans etc. OR any
leafy salad
2 CLA softgels
Option 3
1 Cup (when cooked) of boiled
brown rice
1 Small pot of low fat cottage cheese
1 Cup of mixed vegatables OR
any leafy salad OR
1 portion of fruit
2 CLA softgels
2 Burritos / tortillas chicken wrap:
Fill burittos with 2 sliced or shredded
grilled skinless chicken breast+
salad filling of choice eg. lettuce,
cucumber, tomato etc
1 Portion of fruit
2 CLA softgels
30 minutes after Lunch
1 large glass of water
Meal 4 - Mid afternoon (Meal Replacement shake)
1 serving of Muscle Fuel Dynamic (53 grams protein, 32 grams carbohydrates) and 2-4 Xedra-Cut capsules
30 minutes after Meal 4
1 Large glass of water.
Meal 5 - Dinner
Option 1
Option 2
1 Medium baked (microwaved) or boiled
potato OR sweet potato
1 Grilled skinless chicken breast
1 Cup of broccoli OR carrots
2 CLA softgels
1 Multiplex tablet
1
1
1
2
1
Option 3
Cup (when cooked) cous-cous
Portion grilled salmon
Medium mixed salad of choice
CLA softgels
Multiplex tablet
1 Cup (when cooked) of boiled brown rice
1 Portion lean beef OR turkey mince with
salsa sauce.
1 Cup of cauliflower OR brussel sprouts
OR peas.
2 CLA softgels
1 Multiplex tablet
30 minutes after Dinner
1 large glass of water
Additional options: 4 Xedra-Cut Stimulant Free capsules, 3 Alpha-Nitrox caplets.
Meal 6 - late evening
1 serving of Pure Protein (40g protein)
Before Bed
1 serving of L-Glutamine with water, 4 ZMA capsules.
Additional options: 2 Tri-Anabol capsules.
Important notes for best results - NB. Always read product lables and “Directions for use” properly
Avoid where possible: Table salt, sugar or sugary products such as cakes and chocolates, fatty foods,
cooking oil (except for extra virgin olive oil, flaxseed oil or cod liver oil used sparingly over salads etc),
butter, margarine with high fat content, sauces and condiments which contain unwanted calories, dairy
products (except for low-fat or fat- free cottage cheese, skimmed milk, yoghurt etc), any sugary softdrinks
and fruit juices high in sugar.
Ensure that: 8-10 glasses of water per day are consumed and that you get enough sleep at least 7 to 8 hours per day. It is not recommended that you train more than 5 days per week.
If you have any serious medical condition, consult your physician first before starting an exercise program .
Products used
listed in order of priority
Muscle Fuel Dynamic, Xedra-Cut, HMB Creatine Complex, Pure Protein, CLA, Multiplex, L-Glutamine. .
Additional options: ZMA, Alpha- Nitrox, Tri- Anabol, Xedra-Cut Stimulant Free
www.usn.co.uk
USN (UK) Ltd
Unit 6 & 7 Coln Park, Cheltenham, GL544HJ United Kingdom
Tel: +44 (0) 1242 821 304 | Fax: +44 (0) 1242 820 975 | Website:
www.usn.co.uk E-mail: info @ usn-eu.com