I contacted the supplement company I have recently made ties to and had them help me with a diet to fit my goals. What they came up with seems to be a great plan. I think it will take me a few days to get into the swing of it but over the course of a week I should have the routine down. The biggest thing I see is taking the time to prepare the day before. Else I'll fail at it.

At the same time I'm ramping up my workouts. I didn't want to get going too quick and hurt myself. I'm an old man and things tend to snap off and lay on the floor these days with too much stress.

Here is the diet:

Suggested Supplement Program:

Vitamins: Super Pak – 1 pack with meal #1

Lean Mass Support:

Ultra 40 – 4 tablets with each meal

Mass Aminos – 4 tablets with each meal

Training Recovery:

Glutamine Select – 1 scoop before and after training



Optional:

For added lean mass and training energy: Creatine Select Cycle:

1st week – Loading Phase: 1 scoop per meal or 5 scoops daily

Weeks 2-4 – 1 scoop with meal #1 and 1 scoop before training



For added fat loss: Lean Out – 1 with each meal



Meal #1
2 whole egg + 4 egg whites

6 oz. very lean meat

1/2 cup oatmeal - before cooking


Meal #2

Protein Drink: 2 Scoops Ultra Size or Ultimate Muscle Protein, add enough water to make shake or pudding the consistency you desire


Meal #3

8-10 oz. lean meat

6 oz. sweet potato or 2/3 cup cooked brown rice

2 cups vegetables (broccoli, etc.) or salad with 2 TBS. Vinegar and Oil Dressing


Meal #4

(same as meal #2)


Meal #5

8-10 oz. very lean meat

½ cup rice or 4 oz. potato

2 cups vegetables

Salad with 2 TBS. Vinegar and Oil Dressing


Meal #6
Protein Shake or Pudding: 2 Scoops Ultra Size or Ultimate Muscle Protein, add enough water to make shake or pudding the consistency you desire (great for late night snack/dessert)

Master Food List
Proteins: Lean meats - include chicken breast, fish, turkey breast, lean beef (sirloin, round, flank), egg whites, whole eggs, Ultimate Muscle Protein, Muscle Provider, Ultra Size, Ultra 40 liver extract tablets, Mass Amino Acid tablets

Non-Starchy Vegetables: asparagus, green beans, cabbage, raw carrots, cauliflower, celery, cucumbers, kale, lettuce, onions, peppers (green, red, jalapeno, etc.), radishes, spinach, tomatoes.

Fresh Fruits (not dried or canned): Apples, cantaloupe, cherries, grapefruit, grapes, honeydew melons, nectarines, oranges, papaya, peaches, plums, raspberries, strawberries. (Unsweetened frozen fruits are acceptable as part of your total fruit intake.) May substitute for starchy carbs.

Starchy Carbohydrates: Brown rice, white rice , potatoes (with skins), yams, sweet potatoes, oatmeal (rolled oats), Cream of Rice, beans (lima and kidney), corn, peas.