Men Nutrition Program

This program is recommended for active men. By active, we mean a man who trains and makes cardio 3-4 times a week. This man works 30-40 hours a week. 

Gluten-free diet

 

Breakfast

App. 6 h 00 a.m.
1 to 2 cups of berries (strawberries, blueberries, raspberries, blackberries)
+ 2-3 + 3-4 complete egg egg whites OR 200g of meat to choose from (turkey. Chicken, fish, beef or wild bison meat eg, horse)
OR

2 slices of bread (gluten free) with light jam
+ 2 scoops of Whey-X (if not lactose intolerance) OR Iso Xtrem in water OR 8-12 egg whites
+ 2 cup of berries (strawberries, blueberries, raspberries, blackberries)

Collation

App. 9 h 00 a.m.

2 scoops of Whey-X (if not lactose intolerance) or Iso Xtrem in water
+ 1 fruit choice (avoid bananas if possible)

Having dinner

App. 12 h 00 p.m.

1 cup basmati rice cooked sweet potato 200g OR
3 cups of vegetables ((With glycemic index down 40) See table on the internet)
+ 200g of meat to choose ex (turkey. Chicken, fish, beef or wild bison meat eg, horse)
TEA + 1 spoon of olive oil or grape seed oil

Collation

App. 15 h 00 p.m.

15-20 nuts choice
+ 200g meat choice OR 2scoop Whey-X or Iso Xtrem in water

Super

App. 18 h 00 p.m.

Meat choice at will ex (turkey. Chicken, fish, beef or wild bison meat eg, horse)
+ Vegetables at will (With glycemic index down 40) See table on the internet)
+ 1 tea spoon of olive oil or grape seed oil

Evening snack

Vegetables (With glycemic index down 40)) see table on the internet)
+ Maximum white meat 150-200grs

RECOMMENDATIONS:
    Cut GLUTEN
    
To drink a lot of water
    
No liquor or sweet juice. Opt instead for diet and unsweetened juice liquor (moderately)
    
You can change or Whey Protein Iso by rice protein or the protein of beef XPN
    
You can take a cheat evening (diet) but never gluten
    
For more results go a food intolerance test
VITAMIN SUPPLEMENTS AND RECOMMENDED: Multivitamins 2 at lunch, lunch and dinner
    Multivitamins 2 at lunch, lunch and dinner
    
Epa Dha 2-3 at breakfast, lunch and dinner
    
10g glutamine in the morning and 10 grams at bedtime
    
Probiotic 2 at bedtime
    
Whey-Protein X (if not lactose intolerance) Iso Xtrem OR OR OR Rice Pure Pure Beef XPN

If intense training add:

    
Pre-training Xtrem 1 scoop before training
    
BCAA Pure 2 scoops during training
    
Post-trainning Xtrem 1 scoop after training

If endurance training added:

    
Delta load 1 scoop front, 1 scoop for 1 scoop after training
    
Pure BCAA 2-3 scoop during training

Please note that anyone starting a diet should consult their physician or health professional