TJ Janssen

Start Date: May 8

Meal 1:

- 1 scoop protein + 1 cup liquid egg whites + 1 cup frozen fruit + 1 tbsp. PB (blend)
- 1 slice toast + sugar free jelly

Meal:

- 6 oz. lean meat (chicken breast, ground turkey, lean steak)

- Veggies only (up to 2 cups of whatever veggies you want)

Meal:

- 6 oz. lean meat

- 1 cup rice or 8 oz. potato
- Leg days: Add 3 rice cakes

Pre workout:

- 6 oz. lean meat

- 1 cup white rice
- Leg days: add ½ cup rice

Intra workout:

- 2 scoops Intra-formance + 5g Creatine

Post workout:

- 6 oz. sirloin or flank steak

- 1 cup rice or 8 oz. potato

Marcus Seidel
Seidel Nutrition
TJ Janssen
Start Date: May 8

***Supplements:

- ALA – 500 mg/day (250 AM/250 PM)

- Magnesium Citrate – 400 mg/day (All at night)
- Probiotic – as recommended on bottle
- Intra-formance – as prescribed
- Creatine Monohydrate – as prescribed
- Protein – as prescribed

***Cardio:

- 4x/week, Steady State, 30 minutes

o Any machine
o Moderate pace

***Cheat meals:

- 1/week on Leg days

Marcus Seidel
Seidel Nutrition