Lean Muscle Gain Eating Plan

  • Wake up: 1 large glass water.

  • 30 minutes before morning workout : 1 large glass water.

  • Workout: Train, high intensity for no longer than 60 minutes. Training in the morning on empty stomach is best for burning fat all day, as it boosts your resting metabolic rate (RMR). If it is not possible to train in the morning, your training session can be moved to any time of the day. Remember that your pre-workout and post-workout supplementation and meals will shift accordingly.

  • 30 minutes before breakfast: 2-3 Phedra-Cut XT with 1 large glass water.
Breakfast - Meal 1
Option 1
Breakfast Meal 1
Option 2
Breakfast Meal 1
Option 3

1 cup of cooked oats or oat bran with two scoops of USN Pure Protein.
1 green apple / ½ grape fruit.
1 cup coffee / tea.
1-2 CLA caps.
1-2 MultiPlex Weight Care tablets.
2 slices seedloaf / rye bread toasted.
5 egg whites and one whole egg.
1 pear / peach.
1 cup coffee / tea.
1-2 CLA caps.
1-2 MultiPlex Weight Care tablets.

2 150g grilled fish fillets.
1 cup Bran flakes e.g All-Bran
1 cup black coffee / Green Tea.
2 plums / ½ grape fruit.
1-2 CLA caps.
1-2 MultiPlex Weight Care tablets.
  • 30 minutes after breakfast: 1 large glass water.
  • Midmorning Meal 2: USN Protien Plex
  • 30 Minutes after Meal 2: 1 large glass of water OR USN LeanR drink.
  • 30 Minutes before lunch: 2-3 Phedra-Cut XT with 1 large glass of water.
Lunch - Meal 3
Option 1
Lunch - Meal 3
Option 2
Lunch - Meal 3
Option 3
1 large baked / microwaved sweet potato or potato (slightly cooled).
1 200g skinless chicken breast or
hake fillet (microwaved or grilled with Spray 'n Cook).
1 cup of cooked broccoli.
1-2 CLA caps.
2 slices seedloaf / rye bread
1-1 ½ tin of solid tuna in water.
1 green apple or two slices of fresh pineapple.
½ cup of mixed vegetables.
1-2 CLA caps.
3/4 cup lean minced meat (beef / ostrich) + canned tomato (fried in Spray 'n Cook).
1 cup of pasta.
1 cup of French or Greek salad (drizzled with lemon juice and 1 tbs olive oil)
1-2 CLA caps.
  • Mid-afternoon Meal 4: 1 Serving USN Protien Plex.
  • 30 Minutes after Meal 4: 1 large glass water.
Dinner - Meal 5
Option 1
Dinner - Meal 5
Option 2
Dinner - Meal 5
Option 3

2 large chicken breasts or
hake fillets (microwave or grilled with Spray 'n Cook) or chicken stir-fry.
1 cup of cooked broccoli or stir-fry veggies.
1 cup noodles or brown rice.
1-2 CLA caps.

1-1 ½ tin of solid tuna in water or tuna salad (1 Tbs Lite mayo)
2 cups of salad.
1 slice rye bread / 1 medium potato. (prepare a spud)
1-2 CLA caps.
1 300g lean grilled steak.
1 large potato (baked / microwaved) or 1 cup brown rice
1 cup of cooked or steamed green beans / peas with carrots.
1-2 CLA caps.

Late Evening – Meal 6: half serving USN Pure Protein

 

Important notes for best results:

Limit

  • Limit table salt, sugar and sweetened products, oils* (focus on extra virgin olive oil, flax seed oil, canola oil or cod liver oil), margarine*, butter*, salad dressing (Lite)*, other sauces and products with preservatives, all cold drinks and fruit juices (except for 0 calorie drinks like Tab), alcoholic drinks and full-cream dairy products
  • Take 2-3 servings of fat-free yogurt / milk (1 cup = serving) or cottage cheese (2 Tbs = serving) per day and limit low-fat cheese like Mozzarella, Ricotta, Feta, Edam to 3 servings (total of 1½ cup grated cheese) a week
  • Do add the following to your diet: At least 10 glasses of water per day, calcium, magnesium and Vitamin C (USN C-Plex), multi-vitamin and mineral complex with added weight support (USN Multiplex WeightCare).
  • Take USN EFA capsules on a daily basis in order to ensure intake of all essential fatty acids required for optimal health
  • NB: Have enough sleep, 7 to 8 hours per day.
  • Never train for more than 6 consecutive days per week.
  • Do not use Phedra-Cut for more than 5 consecutive days per week. Consult your physician first if you have any medical condition.

    * Limit these fats to 5 teaspoons per day.