SHORTCUT TO STRENGTH MEAL AND SUPPLEMENT PLAN

TRAINING AT MIDDAY
BREAKFAST AFTERNOON SNACK
20-30 g Pro Jym 20-30 g Pro Jym
3 whole eggs SANDWICH TO HAVE WITH SHAKE:
Egg whites 1 tbsp peanut butter
1 tbsp olive oil, or one pat of butter 1 tbsp jam
1 slice low-fat cheese 2 slices whole-wheat bread
1 cup oats
1 tbsp honey, mixed in oatmeal DINNER
4 capsules Omega Jym fish oil 8 oz. lean protein ex: New York strip
2000-6000 IU vitamin D3 steak, chicken, salmon, pork tender-
loin
MID-MORNING SNACK 1 medium sweet potato
1 cup low-fat cottage cheese 2 cups mixed green salad
1 cup sliced pineapple 2 tbsp salad dressing

PRE-WORKOUT #1 / 30-45 MINUTES BEFORE TRAINING 1 HOUR BEFORE BED

1 scoop Pre JYM ZMA JYM 1 full dose for men,
2/3 dose for women
PRE-WORKOUT #2 / 10-30 MINUTES BEFORE
20-30 g Pro Jym IMMEDIATELY BEFORE BED
1 large apple 1 cup cottage cheese or Greek yogurt
1 tbsp peanut butter
POST-WORKOUT / WITHIN 30 MINUTES OF TRAINING
40-50 g Pro Jym BASED ON A 180-POUND INDIVIDUAL LOOKING
1 scoop Post Jym Active Matrix TO ADD MUSCLE
1 scoop Post Jym Fast Carbs CALORIES: 3700 (20 calories/pound)
PROTEIN: 335 grams (1.8 grams/pound)
LUNCH CARBOHYDRATES: 340 grams (2 grams/pound)
1 can albacore tuna FAT: 110 grams (0.6 grams/pound)
2 slices whole-wheat bread
1 tbsp light mayonnaise
1 large piece fruit
1 dose Vita Jym

WWW.BODYBUILDING.COM/SHORTCUTTOSTRENGTH
SHORTCUT TO STRENGTH MEAL AND SUPPLEMENT PLAN
REST DAY
BREAKFAST SANDWICH TO HAVE WITH SHAKE:
20-30 g Pro Jym 1 tbsp Peanut butter
3 whole eggs 1 tbsp Jam
Egg whites 2 slices whole-wheat bread
1 tbsp olive oil, or one pat of butter
1 slice low-fat cheese DINNER
1 cup oats 8 oz. lean protein ex: New York strip steak,
1 tbsp honey, mixed in oatmeal chicken, salmon, pork tenderloin
4 capsules Omega Jym fish oil 1 medium sweet potato
2000-6000 IU vitamin D3 2 cups mixed green salad
2 tbsp salad dressing
MID-MORNING SNACK
1 cup low-fat cottage cheese 1 HOUR BEFORE BED
1 cup sliced pineapple ZMA JYM 1 full dose for men,
2/3 dose for women
LUNCH
1 can albacore tuna IMMEDIATELY BEFORE BED
2 slices whole-wheat bread 1 cup cottage cheese or Greek yogurt
1 tbsp light mayonnaise 1 tbsp peanut butter
1 large piece fruit
1 dose Vita Jym BASED ON A 180-POUND INDIVIDUAL LOOKING
TO ADD MUSCLE
AFTERNOON SNACK CALORIES: 3100 (17 calories/pound)
20-30 g Pro Jym PROTEIN: 265 grams (1.5 grams/pound)
CARBOHYDRATES: 260 grams (1.4 grams/pound)
FAT: 110 grams (0.6 grams/pound)

WWW.BODYBUILDING.COM/SHORTCUTTOSTRENGTH