Anthony Filice

NUTRITION
Dec 7th, 2021
Start weight: 200lbs
Current weight: 197lbs

Cardio:
1) Daily Dog walks

*Plus do a good pre and post workout warm-up/quick cool-down

- not much more needed while on GVT. Can add a little back with next plan.

Upon waking
Drink: small glass of warm/room temp water with ½ squeezed lemon (or 2 tbsp real organic
lemon juice), 10g glutamine, 1 tbsp apple cider vinegar, 1 scoop greens, 1/8tsp Himalayan
salt.
*Vitamin doses and timing noted below.

Meal Protein Carbs Fats Calories

ONE *Breakfast

4 whole eggs 24 0 20
1/3c whites 10 0 0
3 slice toast (or 2 slice + 1tbsp Jam) 2 48 2
30g goat cheese or 1/3 avocado 2 2 5
totals 40 50 27
*If using butter, remove the cheese/avocado, or 1 less whole egg (add extra whites).

TWO

160g chicken/Turkey/fish 46 0 4
200g rice or 230g potato 2 58 0
Veg 0 2 0
*10g fats of choice 1 1 10
totals 49 61 14
THREE *Pre workout

200g Thigh/Beef/Salmon 56 0 18
200g rice or 230g potato 2 58 0
Veg 0 2 0
totals 58 60 18

Prior to training:
2 slice toast or 4 rice cakes with 2 tbsp Jam
OR
50g cereal (fruit loops, alphabets, rice crispies, cheerios)

Directly after weights:

1.5 scoop whey
45g oats or 33g COR
1 large apple or banana
10g glutamine (glutaHD)

FOUR *Post workout

160g chicken 46 0 3
200g rice or 230g potato 2 58 0
veg/salad 0 2 0
*10g fats of choice 1 1 10
totals 49 61 13

FIVE

1.5 scoops whey 43 3 3

*50g carb 1 50 7
totals 44 53 10
*carb choice: a) 1 bagel w/ light spread, b) 60g plain cheerio’s in almond milk, c) 60g oats +
50g fruit, d) 6 rice cakes, e) Popcorn (measured to match macros)

Total Daily intake: 266 381 82 3,329

Supplements:
PROBIOTIC – 20-30 billion on empty stomach in the morning
GLYCO HD / DIGESTIVE – With any cheat meals
VITA HD – 5 caps each morning
VITAMIN D - 3,000iu with breakfast
VITAMIN C - 1g pre and post workout
FISH OIL – 5gr daily
MAGNESIUM: 200mg post workout and before bed
L-TYROSINE - 1,000mg morning and/or pre workout (note - PreHD has a full serving in it)
LIVER HD– 1 serving in the morning
KIDNEY HD - 1 serving in the morning

PRE Workout: Pre of choice (ex - I use 1 scoop PreHD), 5gr glutamine, 1gr L-carnatine
INTRA workout: 10gr Bcaa’s/EAA’s (ex - 1 scoop IntraHD)
POST workout: 5-10gr creatine, 10gr glutamine, 1g Vit-C, 200mg Magnesium

- If you are ordering HD muscle products online you can use my code: KABOAM to receive
10% off your entire order, Plus free shipping over $99 at hdmuscle.ca.