Muscle Building & Sports Performance

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Looking to build muscle mass, tone-up or enhance exercise performance? Choose from one of the following meal plan options to help meet your goals: Muscle builder, Mass Builder/ Weight Gain, Lean and Tone, Paleo Strength Training or Paleo Triathlete, Lean Vegetarian Lifestyle Meal Plan, Lean for Speed Meal Plan

7 day Muscle Builder Meal Plan


Calorie ranges available:
3200, 3400, 3600, 3800, 4000

Balanced ratios:
50% Carbohydrate, 30%, Protein, 20% Fat

Designed with the hard-gainer in mind. The Muscle Builder meal plan provides meal plans and foods that yield higher carbohydrates and slightly higher fat to pack on the pounds where fast weight gain is desired. This meal plan has been designed to work in conjunction with a regular weight training program to stimulate muscle tissue growth. Meal replacement shakes are required for snack times to boost daily calories and provide convenience over preparing foods. The animal protein sources for these meal plans come from chicken, turkey, fish and red meats.

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7 day Lean and Tone Physique Meal Plan


Calorie ranges available:
2200, 2400, 2600, 2800, 3000, 3200

Balanced ratios:
50% Carbohydrate, 35% Protein, 15% Fat

The Lean and Tone Physique meal plans combine higher protein, lower fat and higher daily calories for the average person wanting to shed body fat, entry level or experienced bodybuilder or fitness competitor. This meal plan has been designed using the cleanest (low in fats), highest quality foods possible distributed between 5 to 6 meals each day to maintain a high metabolism. Protein sources are provided by lean meats such as chicken, turkey, fish and generic protein shakes. This meal plan may be somewhat limited in variety but has been clinically proven to maintain or increase lean muscle tissue.

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7 day Mass Builder Meal Plan


Calorie ranges available:
3200, 3400, 3600, 3800, 4000

Balanced ratios:
50% Carbohydrate, 30%, Protein, 20% Fat

Designed with the hard-gainer in mind. The Muscle Builder meal plan provides meal plans and foods that yield higher carbohydrates and slightly higher fat to pack on the pounds where fast weight gain is desired. This meal plan has been designed to work in conjunction with a regular weight training program to stimulate muscle tissue growth. Meal replacement shakes are required for snack times to boost daily calories and provide convenience over preparing foods. The animal protein sources for these meal plans come from chicken, turkey, fish and red meats.

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28 day True Paleo Triathlete Meal Plan


Calorie ranges available:
3200, 3400, 3600, 3800, 4000

Balanced ratios:
50% Carbohydrate, 30%, Protein, 20% Fat

A 4 week paleo-based nutritional plan for multisport and/or endurance athletes. Perfect to use in conjunction with your workouts assigned by your coach.

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7 day Lean Vegetarian Lifestyle Meal Plan


Calorie ranges available:
1700, 1900, 2100

Balanced ratios:
65% Carbohydrate, 15%, Protein, 20% Fat

The Low Fat Vegetarian template provides 7 days of meal plans each consisting of 5-6 meals each day. The macronutrient ratios average 65% carbohydrates, 15% protein and 20% fat for the seven day period. Protein sources are provided by tofu and soy products, beans, peanuts and some diary in the form of cheese and milk (no eggs). This template may be somewhat limited in variety but has been clinically proven to shed weight quickly when combined with a regular exercise routine consisting of cardiovascular exercises to burn calories.

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28 day Paleo Strength Training


Calorie ranges available:
1600 – 3500+
(Calorie ranges are determined based upon weight, weight goal, age, height and activity level)

Balanced ratios:
25% Carbohydrate, 30% protein, 45% Fat

Advice on what is Paleo and what is not can vary greatly from one gym affiliate to the next. This plan spells it out for you, completely in keeping with a True Paleo approach! This True Paleo nutritional plan for the strength is perfect to use in conjunction with your current training schedule. A 4 week paleo-based nutritional plan for multisport and/or endurance athletes. Perfect to use in conjunction with your workouts assigned by your coach.

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7 day Lean for Speed Meal Plan


Are you a track athlete or football player or perhaps looking to optimize on your physique or athletic performance? Check out this Lean for Speed 7 day diet plan, which lays out the foods you need for each meal for the development of a lean for speed physique.

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Disclaimer:

These Templates should ALWAYS be used in conjunction WITH proper nutritional counseling from a qualified professional such as a registered dietitian or doctor. Nutritional guidelines and proper education is vital to the success and safety of the program