Take advantage of the post-training environment

Let us remind you that immediately following training, it is vital for you to take your 100% MR and Muscle Synthesis right there on the gym floor. Blood is a nutrient super highway, and at that time, this road is peaked to deliver raw materials but not for very long. Thirty minutes later you want an easily digestible protein along with some carbohydrate to deliver the next wave of nutrients. Our recent experiments with Get Lean protein and honey have produced great results. The amount of carbs needed post-training will vary for many trainees, and you should be on the conservative side if you are concerned about gaining body fat.

Your largest meal of the day should be consumed with 1–2 hours following training, and it should also contain your largest source of carbohydrates during the day. Some great sources are oatmeal, potatoes, and rice. Avoid refined foods such as breads and pasta because they have many drawbacks and nutrient deficiencies.

Amino load between meals

Ever get caught in a meeting that throws off your eating schedule or the kids have you running around from place to place? Try Amino Loading with 100% MR and Muscle Synthesis between meals. All you have to do is add the powder to water and drink. It takes no time and provides vital raw materials to support repair, recovery, and accelerated muscle growth.

One easy way to prepare it is to take empty water bottles and put a few scoops of the mix inside each one. Just add water when you’re ready to drink it. The next time you’re stuck in a meeting and everyone else is sipping on soy lattes, chug down some MR and Muscle Synthesis to get your muscle going and your mind focused! Frequent dosages of these raw materials build up in the tissues, ensuring that the muscles have a consistent flow of building blocks.

Be intense

Training is not a tea party. Approach training with intensity and some reckless abandon. You do not need to put on a big show in the locker room screaming and shouting. However, you should be mentally prepared to take an aggressive approach toward training. This starts with nutrition because the right combinations of foods will definitely stoke anabolism, and ultimately, the willingness to exert maximal effort.

Never let the word “maintain” enter your mind or vocabulary. Go to the gym to get better in some way or do not bother going at all. The same holds true for nutrition. Do not come up with lame excuses as to why you can’t do certain things. Successful people always find a way to get the job done.

Take one meal per week and eat whatever the hell you want

I really do not like the term “cheat meal.” It just sounds like something an aerobics instructor would say. So let’s just say “Muscle Meal.” It is productive to overeat occasionally when trying to gain new muscle for the excess raw materials and anabolic burst. You are best off using some extra Alpha Omega before and after this meal to interfere with body fat accumulation by modulating insulin sensitivity. Some can expand this into an entire day, but in most cases, this will result in gaining some body fat. So beware.

Hard gainers who are naturally lean may benefit from this tactic most. Try to consume your Muscle Meal after your toughest training session of the week so you can take advantage of the excess nutrients.

Get at least eight hours of sleep

Sleep is your prime time for muscle recuperation and hormonal regeneration. Studies show that those who get adequate sleep have higher levels of motivation in comparison to their sleep deprived counterparts.

Yes, you may be tight on time, but the hours you are awake following a good night’s sleep will be much more productive. Cut out some television time and establish good sleeping patterns by going to bed and waking up at the same time every day.

Mix several protein sources at the same meal for a large variety of nutrients

Many protein items and other foods have different qualities so try to get the best of all worlds by combining multiple protein sources at each meal. For example, eggs and turkey bacon provide a nice contrast of nutrients, and they go well together. Get Lean Protein consumed with a meal is an excellent way to diversify your protein intake and bulk up your quality calories.

Consume anabolic fats with every meal

Dietary fat is not the enemy. The right sources support proper health and naturally boost anabolic hormones levels. Good sources include avocados, extra virgin olive oil, raw nuts, coconut oil, whole eggs, grass fed beef, butter, almond butter, powerbutter, and natural peanut butter. Alpha Omega is good for many of the nutrients that you can’t extract from food alone.

Compete to dominate

Be highly competitive. Studies show that men watching sporting events show an increased testosterone level when their team is winning. Only support teams that will win to keep testosterone levels high. Better yet, compete in sports to dominate. Playing basketball or football, perhaps, can increase your competitive edge and anabolic hormone levels. Remember to dunk on opponents and do elaborate touchdown dances whenever possible to support the big “T.”

Sample nutrition plan

Here’s a sample nutrition plan for a 225-lb man wanting to gain lean muscle.

First thing when waking:

  • 1–2 scoops 100% MR
  • 5–10 Muscle Synthesis caps


  • 4 whole eggs
  • 4 egg whites
  • 4 strips turkey bacon
  • ½ grapefruit
  • 1 cup oatmeal, no sugar added
  • 3 alpha omegas

Mid-morning snack:

  • ½ cup raw nuts
  • 6 oz organic meat jerky
  • Lunch:
  • 8 oz 90% lean ground beef (grass fed if possible)
  • 1 green pepper mixed with beef
  • 1 cup grown rice
  • 1 tablespoon extra virgin olive oil

Mid-afternoon snack:

  • 2 packets powerbutter/Get Lean Protein
  • 1 small apple
  • Get Lean Protein
  • 30 minutes pre-workout:
  • 3–4 scoops 100% MR
  • 15–20 Muscle Synthesis caps

Immediately following training:

3–4 scoops 100% MR

15–20 Muscle Synthesis caps

30 minutes following training:

  • Get Lean protein
  • 2 tablespoons of honey
  • 1 mango, banana, or ½ melon (optional)

Post-workout meal/dinner, 60–90 minutes following training:

  • 8–10 oz fish, seafood, chicken, buffalo
  • 1 sweet potato
  • 1 tablespoon extra virgin olive oil or ½ avocado
  • 2 cups green vegetables
  • 3 alpha omegas

1–2 hours before bed:

  • Get Lean Protein
  • 1 cup berries

30 minutes before bed:

  • 1–2 scoops 100% MR
  • 5–10 Muscle Synthesis caps