Meal 4 should be consumed about an hour before working out and provides the necessary energy for the upcoming workout without overloading the stomach. Easily digestible protein powder and instant oatmeal are ideal for this.

Meal 5 is your post-workout meal and plays a crucial role in determining how fast you recover and hence how long it takes to initiate muscle growth. If you do everything right, i.e. you take full advantage of the two hour nutrient window following an intense training session, your muscle cells will end up in a super-hydrated, anabolic growth occurring stage within a matter of hours. The immediate re-loading of muscular glycogen stores in conjunction with driving creatine into the muscles has to be a top priority over everything else, even protein consumption. First you need to replenish energy through glycogen and creatine loading and then you need to supply the building blocks of muscle, namely protein. It canmt be the other way around. Thatms why you should consume one serving of Volu-Gro immediately following your workout. Volu-Gro is a precision blend of creatine with a new revolutionary sugar-free high molecular weight carbohydrate, which has been shown in scientific studies to out perform all other carbohydrates when it comes to loading creatine and glycogen into your muscles. About 45 minutes later we recommend a high-quality-easy-to-stomach protein source, together with more carbohydrates to stabilize blood sugar levels and to further increase the influx of nutrients into the muscles. Go with Prolabms new Lean Mass Matrix, which is a vastly superior meal supplement since it doesnmt rely on cheap maltodextrin or dextrose for its carbohydrate content.

The sixth and final meal, which should be eaten 30 minutes before going to sleep, plays an extremely important role in this program. As we know, muscle growth occurs during periods of rest, especially during sleep. Since protein is the basic building material of the muscle cells, a sufficient supply of protein must be available to the body for as long as possible during sleep in order for optimum growth to occur. The consistency of a specific protein source and itms fat content have a considerable influence on the digestion period and determine how long it takes before that protein is available to the muscle cells as a building material. The more solid a protein source is in its appearance and the higher its fat content is, the longer it takes for digestion process to be completed. A careful selection or combination of different fast and slow digestible protein sources shortly before going to sleep provides a constant protein supply throughout almost the entire night. This is why Meal 6 comprises a combination of ground beef, medium-fat cheese and whole eggs. This nightly protein supply strategy, developed by the Nutrex Research Group, is extremely effective and vastly superior to the current crop of commercially available nighttime protein powder gimmicks. The impressive test results and the astounding rate of muscle growth seen in many of our test athletes clearly demonstrate how important it is to supply the body with protein for as long as possible throughout the night. Someone who merely has a protein drink before going to sleep will never attain the same anabolic, muscle-building effect attributed to the nightly protein supply strategy, since all protein is digested within 2-4 hours at the latest, and no more protein fractions are available for muscle building purposes during the remainder of the sleep period. Adding three more liquid capsules of Vitrix to this mix will keep your anabolic hormones elevated throughout the night, which triggers your muscle cells to incorporate extra protein for even faster growth. While the nighttime protein strategy basically supplies the building blocks, Vitrix is sending your muscles the message to fully utilize them via the hormonal pathway.

Plan 1.2. Eating on non-workout days (athletes with less than 15% body fat)

Calories: 15 calories per lb./bodyweight
Protein: 1 gram per lb./bodyweight
Carbohydrates: 1.5 grams per lb./bodyweight
Fats: 0.5 grams per lb./bodyweight

There are several differences between the nutritional plan for non-workout days and workout days. Since no additional energy is required for training with heavy weights on non-workout days, the pre-workout and post-workout meals are combined into one regular meal. This reduces the number of daily meals from six to five, and goes hand in hand with a reduction of the overall caloric intake. It is mostly carbohydrates that are limited in order to suit the reduced energy needs of the body. However, even on non-workout days protein intake remains at a rather high level in order to foster maximum muscle growth. On non-workout days, fat consumption should also be relatively high, since experience has shown that people with a low body fat level recover better and faster if the fat intake comprises at least one-third of their daily caloric intake. For this reason, approximately 120 g of fat should be consumed on non-workout days, which is the equivalent of 1100 calories.

Plan 2: Nutrex Eating Program for Athletes with High Body Fat (more than 15%)
Athletes with a relatively high percentage of body fat, i.e., more than 15%, should follow the nutritional program, which is outlined below. This program is very effective for building high-quality muscle tissue while losing body fat simultaneously. Plan 2.1 is a great example for workout days, while plan 2.2 shows what should be eaten on non-workout days.

Plan 2.1. Eating on workout days (athletes with more than 15% body fat)

Please Note:
This sample meal plan is designed for someone who weighs 200 lbs. Depending on your bodyweight you must make some adjustments in regards to the overall food intake and subsequently the size of each meal to fit your own personal needs. To get an exact figure please use the following guidelines to determine your overall daily requirements for plan 2.1.

Calories: 12.5 calories per lb./bodyweight
Protein: 1 gram per lb./bodyweight
Carbohydrates: 1.5 grams per lb./bodyweight
Fats: 0.5 grams per lb./bodyweight

Athletes with a higher level of body fat, who want to gain muscle while simultaneously reducing their body fat must learn how to control their bodyms insulin activity. Insulin is an important transport hormone that promotes the incorporation of nutrients into the muscle cells, and thus possesses an anabolic, muscle-building effect. However, insulin is also anti-lipolytic, i.e., it not only impedes the breakdown of existing fat, it also provokes additional fat storage. The key to success is a nutritional program that stimulates the right amount of insulin at the right time. This means, that athletes with a higher body fat level have to strictly control their consumption of carbohydrates since they are primarily responsible for the release of insulin.

Proper planning of your first meal of the day is extremely important. Since nothing has been eaten for 8-10 hours between your last meal of the previous evening and breakfast the next morning, your body is in a ketogenic state conducive to breaking down fat. This situation is characterized by low insulin and blood sugar levels. Generally, most athletes eat foods rich in carbohydrates when they wake up, such as oatmeal, whole wheat bread, fruit juices etc. However, this triggers a massive insulin release thus interrupting the fat-burning process that was in full effect throughout the night. For athletes who want to gain weight, this is without a doubt a good thing, but for those who carry too much body fat and need to get leaner, this has to be avoided at all costs.

Consequently, the first meal of the day for athletes with higher body fat levels should consist of simply protein and fat and virtually no carbohydrates. For example, an ideal meal would be an egg-cheese omelette. Its protein content provides muscle cells with the required building blocks (amino acids), and the fat content conveys a feeling of satiation to the stomach as well as the appetite center in the brain without triggering an insulin release. The fat burning process, which was started during the night is thus not interrupted, and your body continues to burn fat in spite of the intake of nutrients. To further intensify the break down of fat cells we do want to implement the powerful fat-burner Lipo-6. Since Lipo-6 is the first and only formula in a maximum strength liquid capsule, it should be your preferred choice. Two liquid capsules will help to release large amounts of free fatty acids from stored fat into the bloodstream where they will either be transported to your muscles and burnt as energy or utilized to generate heat. We also strongly suggest adding in 3 liqui-caps of Vitrix with breakfast to assist in preserving vital muscle tissue during periods of dieting. If taken properly, i.e. 3 liqui-caps of Vitrix twice per day, this highly potent pro-testosterone formula will even help to stimulate new muscle growth on a calorie-restricted diet.

The second meal consists almost exclusively of protein in the form of a protein drink. This guarantees a continuation of the fat burning process up to mid-day. Since working out is still in the distant future to this point m according to the training plan, your workout does not occur until evening (see chapter mThe S.A.I.S. Mass-Building Routinem) m your body does subsequently not need any energy-supplying carbohydrates in the first half of the day.

The first meal containing carbohydrates is the third meal, toward mid-day. It is important to consume only complex carbohydrates, such as rice, in order to elicit a slow, steady rise in insulin. This helps to avoid a sudden reversal of the insulin situation and a subsequent body fat gain. Instead it supplies energy (glycogen) to the muscle cells and thus creates the pre-requisite for you to train with adequate intensity in the evening.

The fourth meal should be taken one hour before working out. It provides additional energy in the form of complex carbohydrates (oatmeal) and it helps to replenish glycogen stores in the muscle cells. Since blood sugar levels generally do not fluctuate much from the intake of complex carbohydrates, and since your glycogen stores are now severely depleted as a result of the low carbohydrate consumption, you donmt have to worry about these carbohydrates being stored as fat. On the contrary, all carbohydrates are converted to muscle glycogen, a vital source of energy. This is also the perfect time to add in your 2nd and last serving of Lipo-6. Aside from keeping the fat-burning furnace going, Lipo-6 will serve as a calorie-free pre-workout stimulant, which will increase your mental alertness to allow for maximum training intensity.

Your final carbohydrate meal comes right after your workout in the form of Volu-Gro to quickly replenish depleted muscle glycogen stores and to speed up recovery while simultaneously increasing muscle cell volume through creatine and glycogen induced super-hydration. About 30 minutes later we will have some sustained release protein in the form of cottage cheese to stabilize blood sugar and amino acid levels and to bridge over the time to our last meal of the day.

The sixth and final meal is consumed half an hour before going to sleep, and consists of different food sources that contain slowly-digestible protein and fat (ground beef, medium-fat cheese, whole egg). This guarantees that the body is supplied with an adequate amount of muscle-building protein for as long as possible during the night, (see detailed explanation regarding the nightly protein supply strategy under plan 1.1). Since no carbohydrates are consumed during this meal, the body does not release much insulin, and the nightly fat-burning process can get on its way. Adding three more liqui-caps of Vitrix to this mix will keep your anabolic hormones elevated throughout the night, which triggers your muscle cells to incorporate extra protein for even faster growth. While the night time protein strategy basically supplies the building blocks for muscle fiber growth and also helps to keep your insulin levels low to accelerate the release of free fatty acids into the bloodstream, Vitrix is signaling your muscles via the hormonal pathway to grow in size.

This overall strategy of controlling insulin activity, developed by the Nutrex Research Group, is an excellent method for athletes who have a high percentage of body fat, but want to lose fat while building quality muscle at the same time.

Plan 2.2 Eating on non-workout days (athletes with more than 15% body fat)

Please Note:
This sample meal plan is designed for someone who weighs 200 lbs. Depending on your bodyweight you must make some adjustments in regards to the overall food intake and subsequently the size of each meal to fit your own personal needs. To get an exact figure please use the following guidelines to determine your overall daily requirements for plan 2.1. You will notice that these figures differ somewhat from the previous plan 2.1:

Calories: 10.5 calories per lb./bodyweight
Protein: 1.0 grams per lb./bodyweight
Carbohydrates: 1.0 grams per lb./bodyweight
Fats: 0.5 grams per lb./bodyweight

The nutritional program for non-workout days differs only slightly from the one for workout days. The post-workout meal is omitted, which decreases the number of daily meals from six to five and we donmt need the glycogen and creatine loading properties of Volu-Gro on non-workout days while we diet. However, it is strongly recommended to keep taking Vitrix and Lipo-6 during this cycle to ensure maximum fat-burning and muscle-building results. The total number of calories, protein, and carbohydrates is respectively reduced, since the body has a lower energy demand on non-workout days. Otherwise, the same principles apply as previously explained while discussing the nutrition plan for workout days.