SAMPLE PRE-CONTEST DIET
(16 WEEKS OUT)

Pre-Cardio Metabolic Boost

• 2 Hydroxycut
• 350 mg. Aspirin

CARDIO: (60 minutes)

Post Cardio Meal:

• 2 Scoops Nitro Tech

MEAL 1:

1. 1 package fruit & cream oatmeal

• 8 oz. Flank steak
• 24 oz. Water

TANNING 30 MINUTES!

MEAL 2:

• 10 oz. Boneless/skinless chicken breast
• 3 Plain Rice Cakes
• 24 oz. Water

MEAL 3:

• 10 oz. Turkey breast
• 3 Plain Rice Cakes
• Small Green Salad
• 24 oz. Water

MEAL 4:

• 10 oz. Boneless/skinless chicken breast
• 3 Plain Rice Cakes
• 24 oz. Water

(6:30) Pre-training Metabolic Boost:

• 2 Hydroxycut
• 350 mg. Aspirin

(7:00) TRAIN (heavy & hard) & 60 Min. CARDIO

Post-Workout supplements:

• 2 Scoops Nitro Tech

MEAL 5:

• 10 oz. Boneless/skinless chicken breast
• 1 Cup Steamed Broccoli

• 2 Multi-Minerals
• 2000 mg. Vitamin-C
• 400 Iu Vitamin-E
• 20 mg. Zinc
• 150 mg. Magnesium

MEAL 6:

• 2 Scoops Nitro Tech
• 12 oz. water

SAMPLE SUPER-MASS DIET

MEAL 1:

1. 1 Pack of Fruit & Cream Oatmeal.

• 1 Large Egg-Beaters/Fat-Free Ham/Fat-Free Cheese/Tomato Omelet.
• 1 Large bowl of fruit.
• 1 Pack of Meal Replacement.
• 2 Multi-Vitamin/Minerals
• 3000 mg. Vitamin-C.
• 400 I.U. Vitamin-E.
• 1 Beta-Carotene.
• 1 Vitamin-B.
• 2 Saw Palmetto.
• 1 Vitamin-B6.
• 4 Cranberry tabs.
• 4 Milk Thistle.

Early Morning Snack:

• 1 Pack of Meal Replacement.

MEAL 2:

• 16 oz. of lean beef.
• 2 cups of Persian white rice.
• 1 large salad w/fat-free dressing.

Afternoon Snack:

• 1 Pack of Meal Replacement.
• 4 Cranberry Tabs.
• 4 Milk Thistle.

MEAL 3:

• 16 oz. chicken breast.
• 2 cups white rice.
• 1 large salad w/fat-free dressing.

Late Afternoon Snack:

• 1 Pack Meal Replacement.

MEAL 4:

• 14 oz. chicken (favorite type).
• 2 cups rice (favorite) or mashed potato’s.
• 1 large salad w/fat-free dressing.
• Water.

1 Hour Prior to Training:

• 1 Pack Meal Replacement.
• 2 Scoops L-Glutamine.

TRAIN: (HEAVY & HARD)

Post-Workout Meal:

• 1 Pack Meal Replacements.
• 2 Scoops L-Glutamine.
• 8 - 12 oz. apple juice.
• Water.

MEAL 5:

• Persian food or Restaurant food.
• 1 large salad w/fat-free dressing.
• Fat-Free desert.
• Water.

Late Evening Snack:

• 1 Pack Meal Replacement.

MEAL 6:

• 20 egg whites.
• Fat-Free desert.
• Water.

Before Sleeping:

• 3 Scoops Protein
• 2 Multi-Vitamin/Mineral.
• 3000 Mg. Vitamin-C.
• 400 I.U. Vitamin-E.
• 2 Saw Palmetto.
• 4 Cranberry Tabs.
• 4 Milk Thistle.
• 6 ZMA