Marks Nutrition Plan

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Supplementation and Nutrition Plan

On the reverse side, you will find a guide that provides 6 examples of balanced daily nutrition plans designed to help you achieve your goals. It includes examples for workout and non-workout days, with the recommended MARKED supplements in bold .
You may choose to follow the plan as is, or customize each day to include your favorite choices.

Its important to always follow a balanced diet rich in whole grains, fruits, vegetables and lean meats. The information below provides general guidelines to consider when planning your meals and have been used in developing the daily nutrition plan examples. Starches: (1 serving = 80 calories and 15 grams carbohydrates): Choose whole grains with at least 2 grams of fiber per serving most often. Fiber can help with appetite control, and, depending on the type, can play an important role in digestive and heart health.

MARKS TIPS
While sticking with a strict supplement and nutrition plan requires some hard work and dedication, its well worth the effort. Keep in mind that any good plan follows some basic principles: 1. Always eat and drink something within 30-60 minutes before and after exercise to maximize performance and recovery. 2. Regularly take your MARKED supplements to help you stay nourished, improve your workouts and maximize your results. 3. Eat at least 4 times per day to stay fueled. 4. Never skip meals. This can slow your metabolism down and also hurt your workout performance. 5.Avoid eating within one hour of bedtime. 6. Avoid sweets and simple sugars. 7. Drink water with and between meals. Thirst is a sign youre already dehydrated. Adequate fluid intake is a must for a successful training plan. 8. Add some protein powder to your oatmeal or favorite smoothie recipe. The extra protein will help fuel your lean muscle, support your metabolism and help you get the most out of your strength training. 9. Shoot for approximately 1 gram of protein per pound of body weight each day needed for muscle growth and repair.

Take 30-60 Minutes Pre-Workout (one of the following)

Plan each day by choosing your favoritebreakfast, followed by a selection of any of the snacks and meals listed under any of the days.

Mark Wahlbergs Supplementation & Nutrition Plan for improving strength, lean mass and workout performance to maximize muscle size and definition.
My movie roles often require me to pack on muscle or lean down. I consulted with leading nutritionists to develop a program that combined proper nutrition with supplements to enhance the results of my workouts. MARKED products were specically designed to work as part of this program, which is exible, incredibly easy to follow and provides real results! Simply follow the step-by-step instructions of this daily use guide to maximize the results of your workout efforts. MARK WAHLBERG

PRE-WORKOUT IGNITER:
To provide energy and maximize the flow of critical muscle-building amino acids*

BLAST & BURN PACK:

To boost calorie burning and enhance workout endurance*

Take 30-60 Minutes Post-Workout (one of the following)

100% WHEY PROTEIN COMPLEX:

To help your body recover by providing fast-absorbing protein and aminos*

PROTEIN SHAKE:
To provide your body the highest quality protein without the need to mix powder

Marks Supplement Use Guide

Take Once Per Day, Anytime with Food

Take as a Snack
(one of the following)

PROTEIN BAR:
To keep your muscles fueled and your hunger pangs at bay

MAXIMUM NUTRITION DAILY PACK:

To feed your body essential nutrients

Fruits: (1 serving = 60 calories and 15 grams carbohydrates): Eat a variety of fruits - Different colors Since the lunch and dinner options are similar in mean differentimportantnutrients.Get at least 2 calories, you can have your favorite lunch for dinner and servings daily. vice versa. Or, make double portions for dinner and Vegetables: (1 serving = 25 calories and 5 grams save half for lunch the next day. carbohydratesand 2 grams protein):Eat a varietyof Start out using the plan, and if you arent achieving your vegetables - Different colors mean different important desired weight gain, start by increasing portion sizes of nutrients.Get at least 3 servings daily. the high protein and carbohydrate-containing foods. Dairy: (1 serving = 90-150 calories and 12 grams Avoid going more than four hours without eating carbohydrates): Choose fat-free, low-fat, or light options. anything. Eating frequent meals is good for optimizing Eat at least 2-3 servings of dairy per day for bone your nutritional intake, as well as continuously fueling health. your metabolism. Protein (Meats/Meat Substitutes): Consume water at each meal to help achieve a total (1 serving = 105-300 calories, 21 grams protein,and 0 of 10 cups of fluid daily for adequate hydration. Replace carbohydrates): Choose lean cuts of meat without skin, every pound lost through workouts with 16 ounces of and limit fried foods. Try eating fish at least twice per fluid. week for a protein-packed dose of healthy fats that are good for your heart. In addition to water, calorie-free beverages, such as coffee, tea, and diet drinks, may be consumed liberally. Fats: (1 serving = 45 calories, 5 grams of fat and 0 carbohydrates): Look for as little saturated fat and trans Based on a 2200-3500calorie per day diet. If your goal is to pack on mass, follow the plan as is for approximately fat (hydrogenated oil) as possible. Too much of these fats can increase the risk for heart disease. Choose 3000-3500 calories per day. However,if you want a leaner physique, then omit the snacks in the shaded areas monounsaturated fats such as olive, peanut or canola to consume closer to 2200-2500calories per day. oils when possible. Free Foods: (< 10 calories, may have unlimited amounts at any time): Diet soda or beverages, diet club soda, sugar-free popsicles, sugar-free drink mixes, sugar-free gelatin.

*Product was tested for over 145 bannedsubstances on the 2012 WorldAnti-Doping Agency (WADA)Prohibited List via HFL skip lot testing protocol#ICP0307.

BLAST & BURN PACK:

To enhance metabolism and help maximize muscle definition*

MASS GAINER:
To feed your body a blend of protein, aminos and carbs to maximize muscle size and mass
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

SCAN & LEARN MORE

MARK WAHLBERGS DAILY SUPPLEMENTATION & NUTRITION PLANS Select one of the Workout Day Plans for every day you exercise, and you can mix & match the different meals as you wish (For example, breakfast for Plan 2 could be swapped with breakfast for Plan 4). You may also substitute foods as explained on the other side. If your goal is to pack on mass, follow the plan as is. However, if you want a leaner physique, then omit the snacks in the shaded areas.
WORKOUT DAY OPTION 1
30-60 MINUTES PREWORKOUT

WORKOUT DAY OPTION 2

WORKOUT DAY OPTION 3

WORKOUT DAY OPTION 4

NON-WORKOUT DAY OPTION 1

NON-WORKOUT DAY OPTION 2

FREE DAYS

T = Tablespoon t = Teaspoon c = Cup

1 piece or 1 c of fruit Pre-Workout Igniter: 1 scoop mixed with water 100% Whey Protein Complex: 1 scoop mixed with water OR 1 Protein Shake
3 egg whites, scrambled 3 slices of turkeybacon 2 slices of whole wheat toastwith 1 T light

1 piece or 1 c of fruit Pre-Workout Igniter: 1 scoop mixed with water 100% Whey Protein Complex: 1 scoop mixed with water OR 1 Protein Shake Breakfastsandwich: Turkey sausage patty and 1 slice American cheese on a whole wheat English mufn 1 c (8 oz) orangejuice Water Coffee or tea 1 Maximum Nutrition Daily Pack 1 Blast & Burn Pack Protein Bar:1 bar and 8 oz. of water OR Mass Gainer: 1 serving mixed w/ water or milk 1 turkey burger on a whole wheat bun with 1 slice provolone cheese, lettuce and tomato and 1 T light mayo 2 cups light popcorn 1 c skim milk or 6 oz. light yogurt Water, tea or diet beverage 1 Blast & Burn Pack (optional) Protein Bar: 1 bar Water 8 oz. grilledBBQ chicken breast 1 baked potato with 1 T light margarine 2 c mixed greens salad with 2 T light dressing Water, tea or diet beverage

1 piece or 1 c of fruit Pre-Workout Igniter: 1 scoop mixed with water 100% Whey Protein Complex: 1 scoop mixed with water OR 1 Protein Shake 1 whole grain bagel, toasted,with 2 T peanut butter 1 hardboiled egg Water Coffee or tea 1 Maximum Nutrition Daily Pack 1 Blast & Burn Pack Protein Bar:1 bar and 8 oz. of water OR Mass Gainer: 1 serving mixed w/ water or milk 1 tuna and cheese wrap 10 whole wheat pretzels 1 cup roasted chicken noodle soup Water, tea or diet beverage 1 Blast & Burn Pack (optional)

1 piece or 1 c of fruit Pre-Workout Igniter: 1 scoop mixed with water 100% Whey Protein Complex: 1 scoop mixed with water OR 1 Protein Shake 1 c oatmeal topped with 1/4 c raisins 3 slices turkeybacon Water Coffee or tea 1 Maximum Nutrition Daily Pack 1 Blast & Burn Pack

N/A N/A

N/A N/A

MEAL PLAN

margarine Water Coffee or tea 1 Maximum Nutrition Daily Pack 1 Blast & Burn Pack

Breakfast sandwich: Turkey sausage patty and 1 slice American cheese on a whole wheat English mufn 1 c (8 oz) orangejuice Water Coffee or tea 1 Maximum Nutrition Daily Pack 1 Blast & Burn Pack Protein Bar: 1 bar and 8 oz. of water OR Mass Gainer: 1 serving mixed w/ water or milk 1 turkey burger on a whole wheat bun with 1 slice provolone cheese, lettuce and tomato and 1 T light mayo 2 cups light popcorn 1 c skim milk or 6 oz. light yogurt Water, tea or diet beverage 1 Blast & Burn Pack (optional) Protein Bar: 1 bar Water 8 oz. grilledBBQ chicken breast 1 baked potato with 1 T light margarine 2 c mixed greens salad with 2 T light dressing Water, tea or diet beverage

BREAKFAST

Mass Gainer: 1 serving mixed w/ water or milk Water Coffee or tea 1 Maximum Nutrition Daily Pack 1 Blast & Burn Pack

Protein Bar:1 bar and 8 oz. of water OR Mass Gainer: 1 serving mixed w/ water or milk
2 c tossed salad with 2 T light Italian

Protein Bar:1 bar and 8 oz. of water OR Mass Gainer: 1 serving mixed w/ water or milk Grilled chicken Caesar salad with 2 T light Caesar dressing 1 baked potato with 1 T cheddar cheese and 1 T light sour cream Water, tea or diet beverage 1 Blast & Burn Pack (optional) 1/4 cup almonds 1 c skim milk or 6 oz. light yogurt 2 grilledpork chops 1/2 c apple sauce 1 c steamed broccoli with 1 t olive oil rice or pasta mixture 1c Water, tea or diet beverage

SNACK

1.5 c Raisin Bran cereal with 1 c skim milk Water

1 Grilled chicken sandwich

dressing Water, tea or diet beverage 1 Blast & Burn Pack (optional)

1.5 c chicken & vegetables in a soy based sauce 1/2 c brown rice Water, tea or diet beverage 1 Blast & Burn Pack (optional)

This plan is based on following the supplement and nutrition plan for 5 days with 2 free days to give you more freedom to select foods you enjoy most. After all, youve worked hard the rest of the week. To avoid losing any gains youve made, please keep these tips in mind when following your free days: Continue to follow a balanced diet rich in whole grains, fruits, vegetables and lean meats. Eat 4-6 times daily. Try to stay close to the portions of food youve followed all week. Limit fats and sweets. Take your MARKED supplements. Always eat and drink something within 1 hour before and after exercise. Enjoy some of your favorite foods youve avoided all week, but in moderation.

LUNCH

30-60 MINUTES POSTWORKOUT

1 apple 3 cubes of cheddarcheese 1 c skim milk or 6 oz. light yogurt 6 oz. salmon let, tuna or white sh 4 steamed shrimp with cocktail sauce 1 baked sweet potato with 1/2 T light margarine and 1/2 T brown sugar 1 c steamed vegetables with 1 t olive oil Water, tea or diet beverage Protein Bar: 1 bar Water

SNACK

10 wheat crackersand 3 oz. cheese 1 c skim milk or 6 oz. light yogurt 6 oz. sirloin or let, grilled or broiled topped with 1/2 c grilled mushrooms and onions 1 c green vegetables with 1/2 T olive oil 1 c mashed potatoes Water, tea or diet beverage

Protein Bar: 1 bar Water 2 c spaghetti(whole grain) topped with 1 c marinarasauce and 3 meatballs 1.5 c mixed greens salad with 2 T light dressing Water, tea or diet beverage

DINNER

SNACK

1 apple with 2 T peanutbutter 1 c skim milk or 6 oz. light yogurt

Protein Bar: 1 bar Water

1.5 c Raisin Bran cereal with 1 c skim milk Water

1 apple with 2 T peanut butter 1 c skim milk or 6 oz. light yogurt

1 c skim milk or yogurt Fruit Salad

Visit www.markednutrition.com for additional meal and supplementation plans and other information to help you achieve your health and tness goals. PM0309 ENG