SHORTCUT TO STRENGTH MEAL AND SUPPLEMENT PLAN

TRAINING IN THE MORNING

PRE-WORKOUT #1 / AFTERNOON SNACK
30-45 MINUTES BEFORE TRAINING 20-30 g Pro Jym
1 scoop Pre-Jym SANDWICH TO HAVE WITH SHAKE:
1 tbsp peanut butter
PRE-WORKOUT #2 / 1 tbsp jam
10-30 MINUTES BEFORE
2 slices whole-wheat bread
20-30 g Pro Jym
1 large apple
DINNER
POST-WORKOUT / 8 oz. lean protein ex: New York strip steak,
WITHIN 30 MINUTES OF TRAINING chicken, salmon, pork tenderloin
40-50 g Pro Jym 1 medium sweet potato
1 scoop Post Jym Active Matrix 2 cups mixed green salad
1 scoop Post Jym Fast Carbs 2 tbsp salad dressing

BREAKFAST / 30-60 MINUTES AFTER SHAKE 1 HOUR BEFORE BED

3 whole eggs ZMA JYM 1 full dose for men,
5 egg whites 2/3 dose for women
1 tbsp olive oil, or one pat of butter
2 slices low-fat cheese IMMEDIATELY BEFORE BED
1 cup oats 1 cup cottage cheese or Greek yogurt
1 tbsp honey, mixed in oatmeal 1 tbsp peanut butter
4 capsules Omega Jym fish oil
2000-6000 IU Vitamin D3 BASED ON A 180-POUND INDIVIDUAL LOOKING
TO ADD MUSCLE
CALORIES: 3700 (20 calories/pound)
MID-MORNING SNACK
1 cup low-fat cottage cheese
PROTEIN: 335 grams (1.8 grams/pound)
1 cup sliced pineapple CARBOHYDRATES: 340 grams (2 grams/pound)
FAT: 110 grams (0.6 grams/pound)
LUNCH
1 can albacore tuna
2 slices whole-wheat bread
1 tbsp light mayonnaise
1 large piece fruit
1 dose Vita Jym

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SHORTCUT TO STRENGTH MEAL AND SUPPLEMENT PLAN
REST DAY
BREAKFAST SANDWICH TO HAVE WITH SHAKE:
20-30 g Pro Jym 1 tbsp Peanut butter
3 whole eggs 1 tbsp Jam
Egg whites 2 slices whole-wheat bread
1 tbsp olive oil, or one pat of butter
1 slice low-fat cheese DINNER
1 cup oats 8 oz. lean protein ex: New York strip steak,
1 tbsp honey, mixed in oatmeal chicken, salmon, pork tenderloin
4 capsules Omega Jym fish oil 1 medium sweet potato
2000-6000 IU vitamin D3 2 cups mixed green salad
2 tbsp salad dressing
MID-MORNING SNACK
1 cup low-fat cottage cheese 1 HOUR BEFORE BED
1 cup sliced pineapple ZMA JYM 1 full dose for men,
2/3 dose for women
LUNCH
1 can albacore tuna IMMEDIATELY BEFORE BED
2 slices whole-wheat bread 1 cup cottage cheese or Greek yogurt
1 tbsp light mayonnaise 1 tbsp peanut butter
1 large piece fruit
1 dose Vita Jym BASED ON A 180-POUND INDIVIDUAL LOOKING
TO ADD MUSCLE
AFTERNOON SNACK CALORIES: 3100 (17 calories/pound)
20-30 g Pro Jym PROTEIN: 265 grams (1.5 grams/pound)
CARBOHYDRATES: 260 grams (1.4 grams/pound)
FAT: 110 grams (0.6 grams/pound)

WWW.BODYBUILDING.COM/SHORTCUTTOSTRENGTH