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Shortcut To Strength Meal Plans Midday PDF

This document outlines a meal and supplement plan for strength training. It provides details on what to eat for breakfast, morning and afternoon snacks, lunch, dinner, and before/after workouts and bed. The plan aims to provide 180-pound individuals with 3,700 calories on training days and 3,100 calories on rest days, focusing on protein, carbohydrates, and fat macros. Supplements include Pro Jym, Omega Jym, Post Jym, Pre Jym, and ZMA Jym to support muscle growth and recovery.

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Brandon Foley
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1K views2 pages

Shortcut To Strength Meal Plans Midday PDF

This document outlines a meal and supplement plan for strength training. It provides details on what to eat for breakfast, morning and afternoon snacks, lunch, dinner, and before/after workouts and bed. The plan aims to provide 180-pound individuals with 3,700 calories on training days and 3,100 calories on rest days, focusing on protein, carbohydrates, and fat macros. Supplements include Pro Jym, Omega Jym, Post Jym, Pre Jym, and ZMA Jym to support muscle growth and recovery.

Uploaded by

Brandon Foley
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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SHORTCUT TO STRENGTH MEAL AND SUPPLEMENT PLAN

TRAINING AT MIDDAY
BREAKFAST AFTERNOON SNACK
20-30 g Pro Jym 20-30 g Pro Jym
3 whole eggs SANDWICH TO HAVE WITH SHAKE:
Egg whites 1 tbsp peanut butter
1 tbsp olive oil, or one pat of butter 1 tbsp jam
1 slice low-fat cheese 2 slices whole-wheat bread
1 cup oats
1 tbsp honey, mixed in oatmeal DINNER
4 capsules Omega Jym fish oil 8 oz. lean protein ex: New York strip
2000-6000 IU vitamin D3 steak, chicken, salmon, pork tender-
loin
MID-MORNING SNACK 1 medium sweet potato
1 cup low-fat cottage cheese 2 cups mixed green salad
1 cup sliced pineapple 2 tbsp salad dressing

PRE-WORKOUT #1 / 30-45 MINUTES BEFORE TRAINING 1 HOUR BEFORE BED


1 scoop Pre JYM ZMA JYM 1 full dose for men,
2/3 dose for women
PRE-WORKOUT #2 / 10-30 MINUTES BEFORE
20-30 g Pro Jym IMMEDIATELY BEFORE BED
1 large apple 1 cup cottage cheese or Greek yogurt
1 tbsp peanut butter
POST-WORKOUT / WITHIN 30 MINUTES OF TRAINING
40-50 g Pro Jym BASED ON A 180-POUND INDIVIDUAL LOOKING
1 scoop Post Jym Active Matrix TO ADD MUSCLE
1 scoop Post Jym Fast Carbs CALORIES: 3700 (20 calories/pound)
PROTEIN: 335 grams (1.8 grams/pound)
LUNCH CARBOHYDRATES: 340 grams (2 grams/pound)
1 can albacore tuna FAT: 110 grams (0.6 grams/pound)
2 slices whole-wheat bread
1 tbsp light mayonnaise
1 large piece fruit
1 dose Vita Jym

WWW.BODYBUILDING.COM/SHORTCUTTOSTRENGTH
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

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