3 STEPS TO BUILDING MUSCLE MEAN AND CLEAN GUIDE EAT 5 MEALS A DAY

1. EAT 5 MEALS A DAY

MEALS

-Per KG of ”Your” Body Weight-

Protein(3g/kg) – TYPES: Chicken/ Tuna / Lean Beef + Grass fed / Eggs / Whey / Dairy

Carbs(5g/kg) – TYPES: Brown Rice + Red Rice / Quinoa / Root Veggies / Beans / Pulses

Fat(1g/kg) – TYPES: Nuts + Seeds / Avacado / Coconut oil / Extra Virgin Olive oil

 2.RESISTANCE TRAINING 3-5 DAYS A WEEK

• Barbell / Kettle bell / Dumbell / Machines
• Train big muscle groups first- Upper body pull (Rows or Face Pull ) ect. / Upper body push (Bench press) ect. / Lower body push (Squats) ect. / Lower body pull (Deadlift) ect.
• Extremely important to record all the weights reps and sets that you have been working extremely hard on to track progress. Keeping you motivated to keep going
• Switch program on a 1 month/ 2 month basis for maximum growth and body muscle confusion for optimal gains

 3. Pre and Post meal Nutrition and Health guidelines

• Meal replacements / Aminos / Pre workout – Great for pre workout and during workout.
• Health for daily living during process- Multi vitamin / Vitamin D3 / Fish Oil / Daily Vitmanins