Anthony Filice

NUTRITION
Sept 1st, 2021
Start weight: 200lbs
Current weight: 201lbs

Cardio:
1) 1x a week when off from weights: Cardio/core… noted on training plan.

2) Daily Dog walks

*nothing further in addition needed.

Meal Protein Carbs Fats Calories

Upon waking:
1 scoop whey isolate
10g glutamine (glutaHD)

During weight training:

1 scoop CarbHD
10g EAA’s (EaaHD)
5-10g creatine (creaHD)

ONE *post workout

30-60 mins after finishing session:

3 whole eggs 18 0 15
1/2c whites 14 0 0
60g oats 2 40 1
1/2 banana 0 12 0
totals 47 53 17
*Plus take another 5-10g glutamine, 5g creatine, 1g Vitamin C, 400mg magnesium, VitaHD/
Multi.
TWO * approx 11am

160g chicken/Turkey/fish 46 0 4
140g rice or 160g potato 2 40 0
Veg 0 2 0
5g coconut oil 0 0 5
30g cheese or avocado 1 1 5
totals 49 43 14

THREE *approx 2pm

160g chicken/Turkey/fish 46 0 4
140g rice or 160g potato 2 40 0
Veg 0 2 0
10g oil or 60g (apprx 3/4) avocado 0 0 10
totals 48 42 14
*Option 2: 1.5 scoop whey, 60g oats or 5 rice cakes, 20g nuts/PB

FOUR *approx 5:30pm

200g Salmon/Beef/steak 56 0 20
140g rice or 160g potato 2 40 0
veg 0 2 0
totals 58 42 20

FIVE *approx 9pm (1.5hrs before bed)

1.5 scoops whey 43 3 3

1 apple or 3 RC’s or 45g oats 1 25 1
30g PB/nuts 3 3 16
totals 51 31 20

Total Daily intake: 266 236 87 2,791

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