(Ideally for males with 12% body fat or less)

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Weight (lbs)
Body Fat % (as 0.##)
200
10%
Higher Carb Growth Plan
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Submit Phase 6, 1x Training
Protein Carbs Fat
First Meal 60 0 50
Consume within 30 This week trying adding some cashews or almonds to your breakfast to increase brain function for nervous system
minutes of waking dominant training. If you train first thing in the morning Have the Pre-workout meal for breakfast. Having some
lemon/lime water with a servings of powdered greens or electrolytes is a good way to start your alkalization early.
Anytime Meal 51 64 6
Space this meal so If this meal is prior to training try supplementing 5g of BCAA’s and some creatine with it. If it occurs after training
you end up eating add 5-10g of glutamine and some calming herbal tea.
about every 3 hours
Pre Workout Meal 47 59 5
Consume 1-2 hours Use low glycemic carbs for this meal so that insulin is not high during training. Apples and sweet potato are good
before training choices. If you tolerate caffeine well, use it 30 minutes pre workout with a few grams of BCAAs, creatine, greens
powder and electrolytes. This pre-alkalization will enhance the power output you can produce during training by
buffering lactic acid better.
Post Workout Shake 86 105 0
Consume within 15 Use a combination of good quality whey protein and 5-10g 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 69 86 8
Consume 1 hour after Use the same types of protein and carbs as before and try adding extra creatine and BCAA’s because power
training training burns through more of the fast energy sources.
Last Meal 60 0 30
Consume this meal During this phase you can take GABA if you have trouble falling asleep, or 5-HTP if you have trouble staying asleep.
1-2 hours before bed Additional Magnesium at night can help with both.
Total (g) 373 314 98
% calories 41% 35% 24%
Total Calories 3,633 ---> be sure to re-click the ‘submit’ button if re-entering any data

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