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The 28 Day Nutrition Plan
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The 28 Day Nutrition Plan,THE LEGAL STUFF, The information presented herein is in no way intended as medical advice or to. serve as a substitute for medical counseling The information should be used in. conjunction with the guidance and care of your physician Consult your physician. before beginning this program as you would with any exercise and nutrition. program If you choose not to obtain the consent of your physician and or work. with your physician throughout the course of The 28 Day AMF you are agreeing. to accept full responsibility for your actions By beginning The 28 Day AMF you. recognize that despite all precautions on the part of The Forged Athlete LLC there. are risks of injury or illness which can occur because of your use of the. aforementioned information and you expressly assume such risks and waive. relinquish and release any claim which you may have against The Forged Athlete. LLC or their respective affiliates as a result of any future physical injury or illness. incurred in connection with or as a result of the use or misuse of your program. All rights reserved No part of this manual may be reproduced by any means. without the expressed written permission of Travis Stoetzel or The Forged. Athlete LLC, This manual is being offered for education and information purposes only There. is inherent risk with any physical activity, Please consult your physician before starting this or any exercise program. The Forged Athlete LLC or Travis Stoetzel cannot be held responsible for any. injury that may occur while participating in this program. Copyright 2011 The Forged Athlete LLC,NO EXCUSES NO WHINING NO COMPLAINING JUST. RESULTS www TravisStoetzel com,The 28 Day Nutrition Plan.
The 28 day Muscle Meal Plan, One of the main reason s The 28 Day Athletic Muscle Formula was so. successful with the people that went through the entire program is largely due to. The 28 Day Athletic Muscle Formula meal plan, The meal plan below was specifically designed to help you melt fat off your body. build more strength as well as gain and retain lean muscle through strategically. placed HIGH LOW and NO carb days It s extremely important you follow it as. closely as possible, When striving to achieve superb results nutrition is always the foundation. Without a solid nutritional plan your results will suffer. Everything you do involving training revolves around the nutrition you supply your. body with and from here on out think of food as a fuel source The 28 Day. Athletic Muscle Formula meal plan was specifically designed to help properly. fuel you for the rigorous workouts contained within the next 28 Days. The 28 Day Athletic Muscle Formula meal plan is NOT a diet It s a. A wise thing to do would be to learn the basic principles and start applying them. to your way of living and more specifically the way you feed your body Yes this. meal plan will be tough to follow but after you complete The 28 Day Athletic. Muscle Formula you ll want to keep going because after your body adapts to. this way of eating you ll have more energy feel more alive and stronger. You not only have more energy but you ll be a ton healthier as well After you. stick to The 28 Day Athletic Muscle Formula meal plan you ll see drops in. blood pressure bad cholesterol decreases in body fat and increases in lean. muscle The benefits go on and on,NO EXCUSES NO WHINING NO COMPLAINING JUST. RESULTS www TravisStoetzel com,The 28 Day Nutrition Plan.
The main focus of The 28 Day Athletic Muscle Formula meal plan is to move. more towards a Paleolithic type eating style while rotating your best carb sources. through HIGH LOW and NO Carb Days Alternating your days like this helps. speed fat loss as well as helps control your blood sugar level. The Paleolithic influence helped develop the base of The 28 Day Athletic. Muscle Formula meal plan in that it calls for lots of lean meats healthy fats plus. tons nutritious green non starchy vegetables, To help maintain and gain muscle mass the High Carb Days are strategically. thrown into The 28 Day Athletic Muscle Formula to help increase sources of. energy via healthy starchy carb sources, For the LOW Carb Days healthy sources of fats are included in to help keep. calories and energy sources high The old saying Eat Fat to Burn Fat holds true. in this case, Finally the NO Carb Days are strategically placed within The 28 Day Athletic. Muscle Formula to help specifically incinerate fat For most people these days. will be tough but just think to yourself the hunger you may feel on these days for. carbs is nothing more than a byproduct of getting shredded. Overtime you ll get used to this style of eating and experience all of the complete. benefits With any type of new eating style it will take time to get used to and. implement into your everyday routine Give it time and make it happen. This is the GAME changer Nutrition is key, QUICK NOTE TO THOSE THAT ARE AFTER PURE MUSCLE GAIN AKA Hard. Feel Free to SKIP out on the low carb days to avoid possible weight loss If you re. a hard gainer focus on eating MORE of everything and especially more clean. sources of starchy carbs especially on training days See more details HERE. NO EXCUSES NO WHINING NO COMPLAINING JUST,RESULTS www TravisStoetzel com.
The 28 Day Nutrition Plan,28 Day Muscle Supplementation. Over the years being in sports and even bodybuilding I have tons of experience. with supplements both good and bad On one side of the road I love. supplements those that do what they say they ll do and to be honest without. the use of quick and convenient protein shakes meal replacements vitamin. packets and fish oils I can say with full honesty that I would not have been able. to have the physique I have today without them, One the other end of the road there s a ton of supplements out there that are. pure garbage They re filled with tons of mixers and unknown ingredients and. often not filled with what is on the label Lots of those companies are out there. to make quick and dirty cash but I m totally against them I m about quality. products and results, Having mentioned all that if chosen wisely and used correctly supplements can. make The 28 Day Athletic Muscle Formula EVEN more productive and. accelerate your progress, Anyway I only recommend a few different companies but the one I recommend. the most is Pro Grade, I personally use Pro Grade and it s what I recommend to my clients in general.
and more specifically for use with The 28 Day Athletic Muscle Formula. NO EXCUSES NO WHINING NO COMPLAINING JUST,RESULTS www TravisStoetzel com. The 28 Day Nutrition Plan,The Main reasons I recommend Pro Grade. They are a certified GMP A rated manufacturer What s this mean. Well GMP stands for Good Manufacturing Practices and with this rating. you know for certain that you re getting exactly what the label says and. nothing it doesn t every single time, The products they do create are quality They re not out producing all. these special concoctions of creatine and protein all blended together. magical berry drinks or miracle cure pills They produce the basics needed. for great results, Both my clients and myself have seen the results their products help. One more thing which I need to be up front about is that I m a Pro Grade partner. which simply means if you buy some Pro Grade from me on this site or wherever. else I promote it I ll make a bit of money I ve chosen to go with them because I. trust them and from that they reward me for helping get their quality products. into the hands of my clients, Now this is not the reason I promote Pro Grade Far from it I recommend them.
because they work If I get paid a bit because of this so be it It s just a nice. bonus I guess, To be totally honest I ve had tons of offers to sell different products through my. gym and on my blog but this is the company I m choosing to stick with. NO EXCUSES NO WHINING NO COMPLAINING JUST,RESULTS www TravisStoetzel com. The 28 Day Nutrition Plan, The specific supplements that I d like you to order for The 28 Day Athletic. Muscle Formula are,From the most essential and rank of importance. 1 Prograde Protein This is the game changer Their delicious protein powder. which they cleverly named Protein is easy to mix and very tasty It s the. essential protein you ll need especially on your low carb day Prograde Grade. Protein has less than 1 gram of carbs, The workouts I have laid out in The 28 Day Athletic Muscle Formula are.
grueling and demanding and if you want to be able to recover properly to hit the. next workout in line this is the answer you need Pro Grade Protein. It s essential to get in a para workout meal in and the more I ve learned and. Formulated with myself and my clients I know this stuff makes a difference. Of course having once been a broke college kid who spent way too much of my. money on enough of the stuff that didn t work I know that supplements can be. an expense and I know it adds up, One thing to realize is that the pre post workout beverage meal replacement. drink and meal replacement bars are all food in essence you are substituting. them for MEALS In many many cases you re actually spending less on a serving. than a meal would cost And of course they re convenient and effective. 2 EFA Icon This is not just your run of the mill fish oil It actually an ultra. distilled form of KRILL oil which has recently been shown to contribute to greater. fat loss in rats which is not only extremely potent but also has no toxins such as. trace mercury etc Two small pills equals 10 large fish oil capsules and only 5. grams of total fat, Supplementing with Krill oil will also helps fight inflammation of the body and. helps keep your heart healthy as well,NO EXCUSES NO WHINING NO COMPLAINING JUST. RESULTS www TravisStoetzel com,The 28 Day Nutrition Plan. Like I said above Pro Grade a kick ass company No BS contracts or anything it s. easy to cancel and stop shipments Just saves you a huge amount of money. especially with the free shipping Their Smart Shipper is definitely the way to go. and I highly recommend it When you get all set up you don t have to worry. about running out of your essential supplements as they ll show up on your. doorstep automatically One less thing to worry about. Again they re great and they treat me well so click here to check out what. they ve got,Pro Grade Nutrition, 3 Athletic Greens Now I know for a fact not every out there gets in enough.
greens including myself That s why I take Athletic Greens which is your. personal guarantee to help make sure you get in all the vitamins and minerals you. would get if you were actually be eating all the veggies you re supposed to This. is a quick drink you can mix and take with you on the go to ensure you get what. NO EXCUSES NO WHINING NO COMPLAINING JUST,RESULTS www TravisStoetzel com. The 28 Day Nutrition Plan,High Carb Day,Breakfast Pre Workout. 2 4 Scoops Pro Grade Protein mixed with 1 cup of Plain Almond Milk. 1 4 cup of quinoa OR steel cut oats OR can of pumpkin. 1 Scoop Athletic Greens always take 1st thing in AM NO matter what. EFA Icon OR 1 tbsp Udo s Oil OR Omega 3 Blend,Post Workout Breakfast. 1 4 cup of quinoa OR steel cut oats OR can of pumpkin. 2 3 Whole Omega 3 Eggs 2 3 Omega 3 Egg Whites, 1 2 Tbsp of Extra Virgin Olive Oil OR UNREFINED Coconut Oil. Unlimited Greens,Mid AM Snack, 2 4 Scoops Pro Grade Protein mixed with 1 cup Almond Milk.
3 4 oz chicken or turkey,6 8 oz chicken turkey pork fish or seafood. 1 2 Tbsp Extra Virgin Olive Oil OR UNREFINED Coconut Oil. Unlimited Greens, 1 medium sweet potato steAMF d OR can of organic pumpkin. 6 8 oz grass fed beef bison or wild salmon,Unlimited Greens. NO EXCUSES NO WHINING NO COMPLAINING JUST,RESULTS www TravisStoetzel com. The 28 Day Nutrition Plan, 1 sweet potato OR can of pumpkin Take BCAA s before bed.
Low Carb Day,Breakfast Pre Workout, 2 4 Scoops Pro Grade Protein mixed with 1 cup of Almond Milk. 1 4 cup of quinoa OR steel cut oats OR can of pumpkin. 1 Scoop Athletic Greens always take 1st thing in AM. EFA Icon OR 1 tbsp Udo s Oil OR Similar Omega 3 Blend. Post Workout Breakfast,4 6 Whole Omega 3 Eggs, 1 4 cup of quinoa OR steel cut oats OR can of pumpkin If extremely weak and tired add this in. If not DO NOT add in Go by feel, 1 2 Tbsp Extra Virgin Olive Oil OR UNREFINED Coconut Oil. Unlimited Greens,Mid AM Snack, 2 4 Scoops Pro Grade Protein mixed with only water. Handful of Nuts Almonds walnuts macadamias sunflower seeds NO peanuts cashews. 3 4 oz chicken turkey pork fish or seafood, 1 2 Tbsp Extra Virgin Olive Oil OR UNREFINED Coconut Oil.
Unlimited Greens,1 2 avocado,NO EXCUSES NO WHINING NO COMPLAINING JUST. RESULTS www TravisStoetzel com,The 28 Day Nutrition Plan. 6 8 oz grass fed beef bison or wild salmon,Unlimited Greens BCAA s before bed. NO Carb Day,Breakfast Pre Workout,2 4 Scoops Pro Grade Protein mixed with water. 1 Scoop Athletic Greens always take 1st thing in AM. EFA Icon OR 1 tbsp Udo s Oil OR Similar Omega 3 Blend. Post Workout Breakfast,4 6 Whole Omega 3 Eggs, 1 2 Tbsp Extra Virgin Olive Oil OR UNREFINED Coconut Oil.
Unlimited Greens Just stick with green leafy veggies on this day. Mid AM Snack,2 4 Scoops Pro Grade Protein mixed with water. 3 4oz chicken or turkey,6 8 oz chicken turkey pork fish or seafood. 1 2 Tbsp Extra Virgin Olive Oil OR UNREFINED Coconut Oil. Unlimited Greens Just stick with green leafy veggies on this day. 6 8 oz grass fed beef bison or wild salmon, Unlimited Greens Just stick with green leafy veggies on this day. NO EXCUSES NO WHINING NO COMPLAINING JUST,RESULTS www TravisStoetzel com. The 28 Day Nutrition Plan,BCAA s before bed,IMPORTANT NOTES.
Unlimited Greens Focus on fibrous cruciferous green veggies like broccoli. spinach asparagus green beans green leafy lettuce cauliflower and unlimited. Vegetables in general, NO NO Veggies ABSOLUTLY NO corn peas carrots beets or white potatoes while on this plan. Pre Workout If you re on the go and have ZERO time grab a shake for pre workout OR for breakfast. It s CRITICAL you eat breakfast and eat BEFORE workouts. Your weeks will look like this,WEEK 1 and 2,Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7. High Carb No Carb Low Carb Low Carb High Carb Low Carb No Carb. Day Day Day Day Day,Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7. HEAVY High POWER Active HEAVY High OFF SMR, Intense Day Intensity Muscle Recovery Intense Day Intensity Stretching. Day Day Day,Week 3 and 4,Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7.
High Carb No Carb Low Carb No Carb Low Carb Day Low Carb No Carb. Day Day Day Day Day,Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7. HEAVY High POWER Active HEAVY High OFF SMR, Intense Day Intensity Muscle Recovery Intense Day Intensity Stretching. Day Day Day,NO EXCUSES NO WHINING NO COMPLAINING JUST. RESULTS www TravisStoetzel com,The 28 Day Nutrition Plan. ADDITIONAL Muscle Saving,Supplements, As you ve noticed you re basically eating protein healthy fats and a few carbs.
here and there I suggest you include some of the following supplements to. combat cravings make up for lost nutrients to avoid deficiencies and provide. energy to still train INTENSE, Athletic Greens As I ve mentioned above this is your insurance policy With all. the other foods you ll be cutting out Athletic Greens will help ensure your getting. all the essential vitamins and nutrients your body needs For more info on. Athletic Greens click HERE, Caffeine Aim for 200 400 mg 30 60 minutes before your workouts especially. when your feeling gloomy Your body is running on very low energy so you need. every boost you can get Plus the caffeine will provide some muscle. strengthening benefits to maintain your intensity Best sources are from Green. Tea Extract or simply from a fresh cup of coffee minus all the extra crap fillers. The best supplements source that combines all the essentials you need I have. found HERE, BCAAs Branch chain amino acids act as a muscle shield for your muscles when. your low on carbs and fats These are essential if you trying to burn fat and retain. your muscle The best BCAA s I have found and personally recommend are HERE. Omega blend A another good product to make sure you get in your essential. fatty acid s is Udo s Oil which contains a blend of omega 3s but also omega 6s. which your body will become deficient in on this eating plan If you don t use. Udo s Oil look for a omega 3 omega 6 omega 9 blend that will help cover all. your bases Include a tbsp with your breakfast lunch and dinner as in the meal. NO EXCUSES NO WHINING NO COMPLAINING JUST,RESULTS www TravisStoetzel com. The 28 Day Nutrition Plan,ADDITIONAL FAQ s, What s Athletic Greens and why should I be taking it.
Athletic Green s are a quick and healthy way to get in all your essential vitamins. and nutrients needed from raw vegetables Do you eat ALL the veggies you need. each and every day No one does so this is the best way to assure you re getting. all the essential needed from eating ALL your veggies. This is NOT mandatory but if you want the absolute BEST results it is mandatory. if you get my drift, I m EXTREMELY hungry on this meal plan What do I do. Increase you Protein consumption FIRST by adding in a few more ounces of lean. meat or adding in a protein shake later in the day You can ALWAYS increase your. veggie intake without worrying as most greens are a FREE food The absolute last. resort is to increase your healthy fat intake by a few servings. I m a HARD GAINER and I m looking to specifically gain more muscle rather. than lose fat or if this is just my overall goal how should I use this meal plan. The main thing you ll want to focus in on if you re overall goal is to gain more. muscle is to EAT MORE Simply put increase your serving sizes to ensure your. getting in enough calories from GOOD WHOLESOME foods You can gain a great. deal of muscle while following this meal plan, I would also recommend that to SKIP out on the No Carb days if you re already. to your desired bodyfat or if you want accelerated muscle gain. I can t eat all the food that is prescribed What do I do. This is OK Just cut back on the serving sizes a bit and adjust as need be I would. HIGHLY recommend trying to eat what it prescribed first and adjust from there. NO EXCUSES NO WHINING NO COMPLAINING JUST,RESULTS www TravisStoetzel com. The 28 Day Nutrition Plan,What do I do if I m starving before bed. First option is to eat some sort of LEAN protein source You re next option would. be only if you re on a low carb day eat some almond butter a handful of. almonds walnuts ect or some other source of healthy fat. This will fill your stomach and keep you satisfied by morning If you continue to. be extremely hungry at night increase you serving sizes by just a small amount. How do I adjust the eating plan according to when I workout. If you workout in the AM follow the meal plan as is Do the pre workout meal. at least 20 30 mins before training then make sure to have your post workout. meal within 30 45 mins after your workout, For workouts in the PM Lunch or any other time adjust the meal plan by eating.
the breakfast post workout meal first thing in the AM w your Greens. Supplement IF available Next follow the meal plan as is and workout You DO. NOT need a pre workout meal when training later in the day Use the pre. workout meal as your post workout meal as it contains your fast absorbing. protein shake which will be essential to get in after your late workout. How much water should I be drinking with this, Your goal is to drink AT LEAST 128 ounces a day You should be peeing clear most. of the time The more hydrated you are the more efficiently your body will. work at retaining and repairing muscle and burning fat. NO EXCUSES NO WHINING NO COMPLAINING JUST,RESULTS www TravisStoetzel com.


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