5 Day Lean Body Mass Eating Plan And Supplement Schedule

Day 1

Immediately upon waking up
2 glasses of water with 5 to 10 grams glutamine

Breakfast
1 cup of oatmeal (cooked) with 1 tbsp of raisins. Ham and cheese 4 egg white omelet. 1 cup of water. Immediately afterwards, have one vitamin/mineral tablet. I recommend Universal's Animal Pack.

Snack
Protein drink. I recommend Cyto Sport Muscle Milk, Dorian Yates Pro Peptide, EAS 100% Whey. For weight gainers, try using Cyto Sport's Cytogainer.

Lunch
Grilled chicken breast with one baked potato. 1 cup of steamed veggies. 1 tbsp of low fat sour cream for potato.

Mid Afternoon Snack
1 protein bar. Recommend MuscleTech Meso Tech or EAS Myoplex Deluxe.

Pre Workout Nutrition
1 Endothil CR tab and creatine drink. I strongly recommend Dymatize Xpand or Nutrabolics NOZ.

Workout

Post Workout Nutrition
1 serving Cyto Sport Cytogainer

Dinner
Steak with roasted potatoes

• 4 ounce sirloin tip steak;
• 2 potatoes;
• 1 cup asparagus (steamed and cooked);
• ½ tablespoon of fresh rosemary;
• 2 tablespoons olive oil;
• Pinch of salt;
• Pepper

Cut potatoes into small cubes. Boil potatoes until soft. Put aside for about 10 minutes and preheat the oven to 400 degrees. To prepare potatoes, mix 1 tablespoon of olive oil, rosemary, salt and pepper in a zip loc plastic bag. Add potatoes to this mixture and give it a couple of good shakes. Make sure the potatoes are well covered in this mixture. Place potatoes on a baking sheet (make sure the bottom part of the sheet is lightly greased with olive oil). Place in the oven for about 15 minutes or so, until browned.

To prepare the steak, heat a non stick pan on medium high heat. Once heated, place steak on the pan and cook each side for about 5 to 10 minutes. I usually put a lid on the pan while frying the steak. Add salt and pepper to taste and Mrs Dash seasoning to flavour the steak up. Again, fry the steak according to how you like your's done. Serve the steak with the potatoes and steamed asparagus.

Also, make sure to have about 2 glasses of water with this dinner.

Bedtime
1 protein drink. I recommend Cyto Sport Muscle Milk, Dorian Yates Pro Peptide, EAS 100% Whey. For weight gainers, try using Cyto Sport's Cytogainer.

Day 2

Immediately upon waking up
2 glasses of water with 5 to 10 grams glutamine

Breakfast
2 slices of whole wheat toast with 1 tsp of butter and scrambled eggs (5 to 6 egg whites and two egg yolks with 1 tbsp of low fat cheddar cheese). Have with one glass of water. Immediately afterwards, have one vitamin/mineral tablet. I recommend Universal's Animal Pack.

Snack
Protein drink. I recommend Cyto Sport Muscle Milk, Dorian Yates Pro Peptide, EAS 100% Whey. For weight gainers, try using Cyto Sport's Cytogainer.

Lunch
Chicken stir fry.

• 4 ounce chicken breast cut into strips
• ½ cup peppers
• 1 cup mushrooms
• 1/4 cup onions
• 1 tsp Braggs sauce
• 1 cup cooked brown rice

Stir fry chicken, peppers, mushrooms, and onions. Saute with Braggs sauce. Serve with brown rice.

Mid Afternoon Snack
1 protein bar. Recommend MuscleTech Meso Tech or EAS Myoplex Deluxe.

Pre Workout Nutrition
1 Endothil CR tab and creatine drink. I strongly recommend Dymatize Xpand or Nutrabolics NOZ.

Workout

Post Workout Nutrition
1 serving Cyto Sport Cytogainer

Dinner
Spaghetti

• ½ pound of extra lean hamburger;
• ½ onion, sliced thinly;
• ½ cup of mushrooms;
• 1 cup of whole wheat spaghetti;
• 1 clove garlic;
• 1 cup of healthy spaghetti sauce such a Health Choice;
• Salt and pepper to taste;
• 1 tsp olive oil;
• 1 slice whole wheat bread

In a medium sized pot, boil about 5 cups of water. Add spaghetti and cook until soft. Strain and put aside.

Heat olive oil in a medium sized pan over medium high heat. Once heated, add onions, mushrooms, and garlic and saute for 5 minutes. Add hamburger and cook until done. Make sure you keep breaking the hamburger down as to avoid clumping. Add salt and pepper to taste and flavour.

In a separate pot, add sauce and slowly heat on low-medium. Once meat is finished, strain. Spoon up spaghetti on a serving plate. Add meat and pour sauce over top and serve with a slice of whole wheat bread.

Try and have 1 to 2 glasses of water with this meal.

Bedtime
1 protein drink. I recommend Cyto Sport Muscle Milk, Dorian Yates Pro Peptide, EAS 100% Whey. For weight gainers, try using Cyto Sport's Cytogainer.

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Day 3

Immediately upon waking up
2 glasses of water with 5 to 10 grams glutamine

Breakfast
Western omelet (6 egg whites, 2 yolks, diced ham, onions, peppers, and 1 tbsp low fat cheddar cheese). Have with one glass of water. Immediately afterwards, have one vitamin/mineral tablet. I recommend Universal's Animal Pack.

Snack
Protein drink. I recommend Cyto Sport Muscle Milk, Dorian Yates Pro Peptide, EAS 100% Whey. For weight gainers, try using Cyto Sport's Cytogainer.

Lunch
Turkey sandwich on rye.

• 4 ounces sliced turkey breast
• 2 lettuce leaves
• 2 slices low fat cheddar
• 1 tbsp mustard

Serve sandwich with 2 cups caesar salad. Have with one glass of water.

Mid Afternoon Snack
1 protein bar. Recommend MuscleTech Meso Tech or EAS Myoplex Deluxe.

Pre Workout Nutrition
1 Endothil CR tab and creatine drink. I strongly recommend Dymatize Xpand or Nutrabolics NOZ.

Workout

Post Workout Nutrition
1 serving Cyto Sport Cytogainer

Dinner
Chicken Stir Fry

• 4 ounces of chicken breast - cut into 3 inch length slices;
• 1/4 cup of low fat chicken broth;
• 1/4 cup sliced red pepper;
• 1/4 cup sliced yellow pepper;
• ½ sliced onion;
• 1 glove garlic;
• 2 tsp of olive oil;
• ½ cup of cooked basmati rice

Cook rice and set aside - Follow direction. Heat 1 tsp olive oil in a medium sized pan over medium high heat. Add chicken and saute for about 10 minutes or until cooked through. Set aside. In another pan, heat the other tsp olive oil and saute red pepper, yellow pepper, onion, and garlic for about 10 to 15 minutes or until peppers become a little soft. Once done, reduce heat and add in chicken and chicken broth and cook for about another 5 minutes. You can either serve over the basmati rice or you can add the rice to the pan and mix everything up - Your call.

Bedtime
1 protein drink. I recommend Cyto Sport Muscle Milk, Dorian Yates Pro Peptide, EAS 100% Whey. For weight gainers, try using Cyto Sport's Cytogainer.

Day 4

Immediately upon waking up
2 glasses of water with 5 to 10 grams glutamine

Breakfast
1 cup egg whites, cooked, sweetened with Splenda and cinnamon. 1 cup cooked oatmeal with 1 tbsp of raisins mixed in. 15 to 20 roasted almonds. Have with one glass of water. Immediately afterwards, have one vitamin/mineral tablet. I recommend Universal's Animal Pack.

Snack
Protein drink. I recommend Cyto Sport Muscle Milk, Dorian Yates Pro Peptide, EAS 100% Whey. For weight gainers, try using Cyto Sport's Cytogainer.

Lunch
5 ounces of salmon, broiled. 1 cup cooked whole wheat pasta mixed with 1 cup cooked broccoli, seasoned with garlic, olive oil, and Parmesan cheese. Have with one glass of water.

Mid Afternoon Snack
1 protein bar. Recommend MuscleTech Meso Tech or EAS Myoplex Deluxe.

Pre Workout Nutrition
1 Endothil CR tab and creatine drink. I strongly recommend Dymatize Xpand or Nutrabolics NOZ.

Workout

Post Workout Nutrition
1 serving Cyto Sport Cytogainer

Dinner
Lean Pork Chops, Mashed Potatoes And Broccoli

• 4 ounce cut of lean boneless pork chops - Butterfly chops if you can find it. Cut away all fat.
• 1 cup of mashed potatoes. Use skim milk to mash the potatoes and don't use any butter.
• 1 cup of steamed broccoli

This is a pretty simple recipe. Simply cooked the chops up in a pan and serve with mashed potatoes and broccoli. You can spice the chops up with Mrs Dash seasoning or with chopped, fresh rosemary.

Bedtime
1 protein drink. I recommend Cyto Sport Muscle Milk, Dorian Yates Pro Peptide, EAS 100% Whey. For weight gainers, try using Cyto Sport's Cytogainer.

Day 5

Immediately upon waking up
2 glasses of water with 5 to 10 grams glutamine

Breakfast
1 cup oatmeal crisp cereal with 1% milk. Ham and cheese 4 egg white omelet Immediately afterwards, have one vitamin/mineral tablet. I recommend Universal's Animal Pack.

Snack
Protein drink. I recommend Cyto Sport Muscle Milk, Dorian Yates Pro Peptide, EAS 100% Whey. For weight gainers, try using Cyto Sport's Cytogainer.

Lunch
Grilled chicken breast with one baked potato. 1 cup of steamed veggies. 1 tbsp of low fat sour cream for potato.

Mid Afternoon Snack
1 protein bar. Recommend MuscleTech Meso Tech or EAS Myoplex Deluxe.

Pre Workout Nutrition
1 Endothil CR tab and creatine drink. I strongly recommend Dymatize Xpand or Nutrabolics NOZ.

Workout

Post Workout Nutrition
1 serving Cyto Sport Cytogainer

Dinner
Steak Stir Fry In Mushroom Sauce

• ½ can of low fat, low sodium mushroom soup;
• 4 ounces of sirloin tip steak - cut into this strips;
• 1/4 cup of red pepper - sliced into small strips;
• 1/4 cup of green pepper - sliced into small strips;
• ½ onion sliced;
• 1 glove of garlic - minced (use a garlic press);
• ½ cup of whole wheat linguine;
• 2 tsp of olive oil;

Boil linguine and strain. Put aside. Heat 1 tsp of olive oil in a medium pan over medium high heat. Add steak and saute for about 5 to 10 minutes until cooked through. Set aside. Saute peppers, onion, and garlic for about 5 to 10 minutes until vegetables are soft. Once cooked, add in steak and mushroom soup and heat over medium heat. Mix everything up and serve over cooked linguine.

Bedtime
1 protein drink. I recommend Cyto Sport Muscle Milk, Dorian Yates Pro Peptide, EAS 100% Whey. For weight gainers, try using Cyto Sport's Cytogainer.

Now, this is a sample 5 day menu plan and supplement schedule. I recommend that you make changes to this plan in order to fit into your schedule. Now, the supplements that I've listed will work with this kind of plan. I've personally tried each of these supplements and know that each of them work. I recommend you try going to bodybuilding.com or supplements Canada for ordering supplements if you don't have access to a store. Generally, you'll get the supplements in a couple of days.

The toughest part of any weight training program is to figure out the nutrition side of things. Especially if you want to build lean dense muscle mass while burning body fat. I'd like to recommend a program that will customize a complete program for you, based on your body type. A body type program is very important because it will base all nutritional intake according to your specific body type,age, gender, metabolism, and activity level.

The program is called "Somanabolic Muscle Maximizer". If your dead serious about building the body of your dreams, you have to check this system out. Check it out here.

I've used this program and you can check out my full review here.

Good luck and all the best,

Blake

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