Anthony Filice

NUTRITION
Feb 10th, 2021
Start weight: 200lbs
Current weight: 190lbs
Goal weight: 185lbs
(new goal: 190-195lbs tighter/stronger)

Cardio:
1) 3x a week evening Cardio: 30 mins moderate intervals

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.
Take w/ meal 1: Probiotic, VitaHD, L-tyrosine, LiverCare, Fish-oil. (Plus other specifics when/
if prescribed).

LOW DAY
Meal Protein Carbs Fats Calories

ONE *post workout, approx 8am

3 whole eggs 18 0 15
1/2c whites 14 0 0
50g oats 3 34 2
1/2 banana 0 12 0
totals 35 46 17

TWO *snack at work - approx 11am

1.5 scoop whey 43 3 3

1 apple/pear 0 23 0
40g rice cake minis or 3-4 rice cakes 0 30 3
20g nuts 4 4 10
totals 47 60 16
THREE *approx 2pm

160g chicken/Turkey/fish 46 0 4
175g rice/potato 2 50 0
10g coconut oil or 3/4 avocado 0 0 10
Veg 0 2 0
totals 48 52 14

FOUR *approx 5:30pm

160g Salmon/Beef/steak 46 0 15
175 rice/potato 2 50 0
veg 0 2 0
totals 48 52 15

FIVE *approx 9pm (1.5hrs before bed)

1.5 scoops whey 43 3 3

4 rice cakes or 1 bag smart pop or 2 sl. Tst 2 32 3
30g nuts/PB 3 3 15
totals 51 38 21

Total Daily intake: 229 248 83 2,654

HIGH DAY
Meal Protein Carbs Fats Calories

ONE *post workout, approx 8am

1 scoop whey 27 3 3
1 bagel w/ slight spread Jam 3 55 3
45g oats 1 30 1
1/2 banana 0 12 0
totals 31 100 7

TWO * approx 11am

160g chicken/Turkey/fish 46 0 4
200g rice/potato 2 60 0
Veg 0 2 0
totals 48 62 4

THREE *approx 2pm

160g chicken/Turkey/fish 46 0 4
200g rice/potato 2 60 0
Veg 0 2 0
totals 48 62 4

FOUR *approx 5:30pm

160g Salmon/Beef/steak 46 0 15
200 rice/potato 2 60 0
veg 0 2 0
totals 48 62 15

FIVE *approx 9pm (1.5hrs before bed)

1.5 scoops whey 43 3 3

1 bagel w/ light spread Jam and/or PB 3 55 3
1/2 - 1 apple/pear 0 15 0
totals 51 73 6

Total Daily intake: 225 358 38 2,673

Supplements:
PROBIOTIC – 20-30 billion on empty stomach in the morning
GLYCO HD / DIGESTIVE – 2 caps with larger carb meals as needed
VITA HD – 5 caps each morning
FISH OIL – 2-5gr 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)
LIVERCARE– 1 cap in the morning
MELATONIN - 5g before bed (if needed)

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.