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MI40X Phase 1 & 2, Training Days

The document provides a sample lower carb growth meal plan for males over 12% body fat. It includes the macronutrient breakdown and food suggestions for 7 meals throughout the day, totaling 1,740 calories with 44% from protein, 19% from carbs, and 37% from fat.

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682 views1 page

MI40X Phase 1 & 2, Training Days

The document provides a sample lower carb growth meal plan for males over 12% body fat. It includes the macronutrient breakdown and food suggestions for 7 meals throughout the day, totaling 1,740 calories with 44% from protein, 19% from carbs, and 37% from fat.

Uploaded by

tactouc
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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(Ideally for males with over 12% body fat)

* Please download Adobe Reader if experiencing issues (free HERE) , plus be advised that functionality may be impaired on some mobile devices

Weight (lbs)
Body Fat % (as 0.##)
170
59%
Lower Carb Growth Plan
‘Click’ to Update --> SUBMIT
Submit
Phases 1 & 2
Protein Carbs Fat
First Meal 30 0 26
Consume within 30 Use coconut oil or butter from grass fed cows for the added fat in this meal. The fats absorb fast and can increase
minutes of waking anabolism and fat burning when used first thing in the morning. Red meats are higher in carnitine and will work best
with high fat meals. If you train first thing in the morning consider using whey as the protein source. If you have
trouble digesting high fat meals try supplementing HCl or digestive enzymes.
Anytime Meal 24 13 12
Space this meal so This is the best meal to take your fish oil since it will not have any effects on inflammation from training.
you end up eating
about every 3 hours
Pre Workout Meal 27 0 13
Consume 1-2 hours This is another good meal to use coconut oil and take any multi or B vitamins you are using.
before training
Post Workout Shake 46 46 0
Consume within 15 Use a combination of good quality whey protein and 10-20g of glutamine combined with liquid based carbs. Carbs
minutes of training should be starch or glucose polymer based like dextrose or waxy maize. For added benefits use powdered greens
as part of your carbs to repair oxidative damage from the training and increase protein synthesis.
Post workout meal 39 23 7
Consume 1 hour after Consume 20-25% of this meal as whey protein and glutamine to take advantage of the anabolic window. Adding in
training 5g of leucine and some powdered greens will enhance these effects further by increasing protein synthesis in
muscle tissue.
Last Meal 27 0 13
Consume this meal White meats are best for this meal, and high omega 9 fats like avocado can help improve sleep. If you have trouble
1-2 hours before bed sleeping without carbs, try a serving of glutamine before bed.
Total (g) 192 82 72
% calories 44% 19% 37%
Total Calories 1,740 ---> be sure to re-click the ‘submit’ button if re-entering any data

Copyright Pakulski Fitness International 2014

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