BSB Nutrition PDF

Weight Training Days
Breakfast Immediately Pre- Post-Workout Meal

Workout
• Blend 2 frozen bananas until creamy • 1.5lb any type of lean meat
Weight
• Add small amount of almond milk • 500ml water • 3 cups of favorite veggies
• Add 3 scoops casein protein • 10 Optimum Nutrition BCAA caps • ½ cup sauerkraut
• Add 2 squares high cacao chocolate • Sip During Workout • 2 large sweet or white potatoes
Gain
• Continue to blend until frothy • 1L water with • 1 tbsp udo’s oil
• Also eat 4 pieces whole grain bread • 1 scoop Purple Wraath
Anytime Meal
• With 2 tbsp favorite nut butter
Drink Just After
Nutrition
• And 2 tbsp favorite jam spread • 1lb any type of lean meat
Workout
• 3 cups of favorite veggies
• 3 tablets Opti-Men multi-vitamin
• 1L water with • ½ cup sauerkraut
• 3,000 IU favorite vitamin D
• 3 scoops Universal Torrent • 2 servings of your favorite fruit
Plan
• 1 tsp creatine in coffee or green tea
• 1 tbsp fish oil
Non-Weight Training Days
weeks Breakfast • 3 tablets Opti-Men multi-vitamin

Anytime Meal
• Blend 2 frozen bananas until creamy • 1lb any type of fattier meat
1 & 2 • Add small amount of almond milk • 1 tsp creatine in coffee or green tea • 3 cups of favorite veggies
• Add 3 scoops casein protein • ¼ cup mixed raw nuts
Lunch
• Add 2 squares high cacao chocolate • ½ cup sauerkraut
• Continue to blend until frothy • 1.5lb any type of fattier meat • 1 serving of your favorite fruit
• 3 cups of favorite veggies • 1 tbsp fish oil
Also eat 2 pieces whole grain bread with 1
• ¼ cup mixed raw nuts
tbsp favorite nut butter and 1 tbsp favorite
• ½ cup sauerkraut
jam spread
• 1 large sweet or white potato
• 1 tbsp udo’s oil
Fasting Day
You can do your fasting day any day of the The rules are simple and as follows: stop • 1L water w/½ serving greens
week, although I’d like it to be relatively eating 10pm the night before your fasting • 15g BCAA capsules
consistent from week to week. day. Eat again at 10pm the next night. • 1 cup of green tea
On the fasting day, have 3 “meals” as At the end of the fasting day, you can
Nate Green The goal of the fast day is to reboot insulin
follows: break the fast with a protein (about 1lb)
sensitivity and carb tolerance before
Designed by
another 6 days of big eating. and veggie meal.
Dr. John Berardi
Breakfast Supershake Drink Just After
Workout
• Blend 2 frozen bananas until creamy • 8 oz unsweetened almond milk
Weight
• Add small amount of almond milk • 2 tbsp heavy cream/whipping cream • 1L water with
• Add 3 scoops casein protein • 1 scoop casein protein • 3 scoops Universal Torrent
• Add 2 squares high cacao chocolate • Handful frozen raspberries
Post-Workout Meal
Gain
• Continue to blend until frothy • Handful frozen blueberries
Also eat 4 pieces whole grain bread with • 1.5lb any type of lean meat
Immediately • 3 cups of favorite veggies
2 tbsp favorite nut butter and 2 tbsp Pre-Workout
Nutrition
favorite jam spread • ½ cup sauerkraut
• 500ml water • 2 large sweet or white potatoes
• 3 tablets Opti-Men multi-vitamin • 10 Optimum Nutrition BCAA caps • 1 tbsp udo’s oil
Plan
• 1 tsp creatine in coffee or green tea Sip During Workout Anytime Meal
• 1L water with • 1lb any type of lean meat
• 1 scoop Purple Wraath • 3 cups of favorite veggies
week 3
• 2 servings of your favorite fruit
• 1 tbsp fish oil

Breakfast Supershake Anytime Meal
• Blend 2 frozen bananas until creamy • 8 oz unsweetened almond milk • 1lb any type of fattier meat
• Add small amount of almond milk • 2 oz coconut milk • 3 cups of favorite veggies
• Add 3 scoops casein protein • 1 scoop casein protein • ¼ cup mixed raw nuts
• Add 2 squares high cacao chocolate • 2 tbsp cacoa nibs or 99% chocolate • ½ cup sauerkraut
• Continue to blend until frothy • 1 tbsp favorite nut butter • 1 serving of your favorite fruit
• 1 tbsp fish oil
Also eat 2 pieces whole grain bread with
Lunch
1 tbsp favorite nut butter and 1 tbsp
favorite jam spread • 1.5lb any type of fattier meat
Nate Green • 1 tbsp udo’s oil
Designed by Fasting Day

Dr. John Berardi
Same as weeks 1 and 2.
Breakfast • 2 scoops casein protein Post-Workout Meal
• Blend 3 frozen bananas until creamy • Handful frozen raspberries • 1.5lb any type of lean meat
Weight
• Add small amount of almond milk • Handful frozen blueberries • 3 cups of favorite veggies
• Add 3 scoops casein protein • ½ cup sauerkraut
Immediately
• Add 3 squares high cacao chocolate Pre-Workout
• 2 large sweet or white potatoes
Gain
• Continue to blend until frothy • 1 tbsp udo’s oil
• 500ml water
Also eat 4 pieces whole grain bread with 4 • 10 Optimum Nutrition BCAA caps Anytime Meal
Nutrition
jam spread Sip During Workout
• 1lb any type of lean meat
• 3 tablets Opti-Men multi-vitamin • 1L water with • ½ cup sauerkraut
• 3,000 IU favorite vitamin D • 2 scoops Purple Wraath • 2 servings of your favorite fruit
Plan
• 1 tbsp fish oil
Drink Just After
Supershake Workout
• 8 oz unsweetened almond milk • 1L water with

• 4 tbsp heavy cream/whipping cream • 4 scoops Universal Torrent
week 4
Breakfast Supershake Anytime Meal
• Blend 3 frozen bananas until creamy • 8 oz unsweetened almond milk • 1lb any type of fattier meat
• Add small amount of almond milk • 4 oz coconut milk • 3 cups of favorite veggies
• Add 3 scoops casein protein • 2 scoops casein protein • ¼ cup mixed raw nuts
• Add 3 squares high cacao chocolate • 3 tbsp cacoa nibs or 99% chocolate • ½ cup sauerkraut
• Continue to blend until frothy • 2 tbsp favorite nut butter • 1 serving of your favorite fruit
• 1 tbsp fish oil
Also eat 2 pieces whole grain bread with 2
Lunch
jam spread • 1.5lb any type of fattier meat
• 1 tbsp udo’s oil
Nate Green
Designed by
Fasting Day
Dr. John Berardi
Same as weeks 1 and 2.

BSB Nutrition PDF

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Weight Training Days

Breakfast Immediately Pre- Post-Workout Meal

Non-Weight Training Days

weeks Breakfast • 3 tablets Opti-Men multi-vitamin

Non-Weight Training Days

Designed by Fasting Day

• 8 oz unsweetened almond milk • 1L water with

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