Nutrition Guide to Achieve 5% Body Fat

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Dylan Hickey – 7 days out
August 9, 2008

9 – Saturday – zc cycle:

6:00 am Pre Cardio (30 Minutes High Intensity Cardio): 1000 mg of Vitamin C + 500 mg of Calcium.

7:00 am Pre Work Out: Take four capsules of BCAA capsules with 400 IU’s of vitamin E.

8:00 am Post Work Out Supplement: Take one and a quarter scoop of Whey Gourmet Protein, with one teaspoon of Glutamine.

9:30 am Meal Two: Eat three ounces of Tilapia filet with four spears of steamed asparagus, 4oz baked sweet potato

12:00 pm Meal Three: Eat three ounces of Tilapia filet with ½ cup of steamed green beans
4 oz baked sweet potato

2:30 pm Meal Four: Eat three ounces of Tilapia filet with ½ cup of steamed green beans

5:00 pm Meal Five: Eat three ounces of Tilapia filet with four spears of steamed asparagus

7:30 pm Meal Six: (Modified Cheat Meal): Eat four ounces of grilled salmon filet with six ounces of cheese cake (commercially prepared); add four spears of steamed asparagus

Before Bed Meal Seven: Eat five ounces of Tilapia filet with ½ cup of steamed green beans

NOTE: Drink 1 gallon of water. Take four BCAA capsules between each meal.

10 – Sunday – zc cycle:

6:00 am Pre Cardio (30 Minutes High Intensity Cardio): 1000 mg of Vitamin C + 500 mg of Calcium.

7:00 am Post Cardio Supplement: Take one and a quarter scoop of Whey Gourmet Protein with one teaspoon of Glutamine.

9:30 am Meal Two: Eat five ounces of Tilapia filet with Eat five ounces of Tilapia filet with four spears of steamed asparagus

12:00 pm Meal Three: Eat five ounces of Tilapia filet with Eat five ounces of Tilapia filet with four spears of steamed asparagus

2:30 pm Meal Four: Eat five ounces of Tilapia filet with ½ cup of steamed green beans

5:00 pm Meal Five: Eat five ounces of Tilapia filet with four spears of steamed asparagus

7:30 pm Meal Six: Eat five ounces of Tilapia filet with ½ cup of steamed green beans

Before Bed Meal Seven: Eat five ounces of Tilapia filet with ½ cup of steamed green beans

NOTE: Drink 1 gallon of water. Take four BCAA capsules between each meal.

11 – Monday – zc cycle:

6:00 am Pre Cardio (30 Minutes High Intensity Cardio): 1000 mg of Vitamin C + 500 mg of Calcium.

7:00 am Post Cardio Supplement: Take one and a quarter scoop of Whey Gourmet Protein with one teaspoon of Glutamine.

9:30 am Meal Two: Eat five ounces of Tilapia filet with Eat five ounces of Tilapia filet with six of steamed asparagus

12:00 pm Meal Three: Eat five ounces of Tilapia filet with Eat five ounces of Tilapia filet with six spears of steamed asparagus

2:30 pm Meal Four: Eat five ounces of Tilapia filet with ½ cup of steamed green beans

5:00 pm Meal Five: Eat five ounces of Tilapia filet with four spears of steamed asparagus

7:30 pm Meal Six: Eat five ounces of Tilapia filet with ½ cup of steamed green beans

Before Bed Meal Seven: Eat five ounces of Tilapia filet with ½ cup of steamed green beans

NOTE: Drink 1 ½ of water. Take four BCAA capsules between each meal.

12 - Monday – zc cycle:

6:00 am Pre Cardio (30 Minutes High Intensity Cardio): 1000 mg of Vitamin C + 500 mg of Calcium.

7:00 am Post Cardio Supplement: Take one and a quarter scoop of Whey Gourmet Protein with one teaspoon of Glutamine.

9:30 am Meal Two: Eat five ounces of Tilapia filet with Eat five ounces of Tilapia filet with four spears of steamed asparagus

12:00 pm Meal Three: Eat five ounces of Tilapia filet with Eat five ounces of Tilapia filet with four spears of steamed asparagus

2:30 pm Meal Four: Eat five ounces of Tilapia filet with ½ cup of steamed green beans

5:00 pm Meal Five: Eat five ounces of Tilapia filet with four spears of steamed asparagus

7:30 pm Meal Six: Eat five ounces of Tilapia filet with ½ cup of steamed green beans

Before Bed Meal Seven: Eat five ounces of Tilapia filet with ½ cup of steamed green beans .

NOTE: Drink 1 gallon of water. Take four BCAA capsules between each meal.

13 – Wednesday - cu:

6:00 am Pre Cardio (30 Minutes High Intensity Cardio): 1000 mg of Vitamin C + 500 mg of Calcium.

7:00 am Pre Work Out: Take four capsules of BCAA capsules with 400 IU’s of vitamin E.

8:00 am Post Work Out Supplement: Take one scoop of Whey Gourmet Protein with ½ cup of Old Fashioned Oatmeal (dry measurement); add one teaspoon of Glutamine.

9:30 am Meal Two: Eat three ounces of Tilapia filet with four ounces of baked sweet potato (cooked measurement); add four spears of steamed asparagus .

12:00 pm Meal Three: Eat three ounces of Tilapia filet with four ounces of baked sweet potato (cooked measurement); add six spears of steamed asparagus .

2:30 pm Meal Four: Eat three ounces of Tilapia filet with four ounces of baked sweet potato (cooked measurement); add six spears of steamed asparagus .

5:00 pm Meal Five: Eat three ounces of Tilapia filet with four spears of steamed asparagus

7:30 pm Meal Six: Eat five ounces of Tilapia filet with four spears of steamed asparagus

Before Bed Meal Seven: Eat three ounces of Tilapia filet with four spears of steamed asparagus

NOTE: Drink 1 gallon of water. Take four BCAA capsules between each meal.

14 – Thursday – LC:

5:30 am Pre Cardio (30 Minutes High Intensity Cardio): 1000 mg of Vitamin C + 500 mg of Calcium.

7:00 am Post Cardio Supplement: Take one scoop of Whey Gourmet Protein with one teaspoon of Glutamine.

9:30 am Meal Two: Eat three ounces of Tilapia filet with four ounces of baked sweet potato (cooked measurement); add four spears of steamed asparagus

12:00 pm Meal Three: Eat four ounces of Tilapia filet with ½ cup of steamed green beans

2:30 pm Meal Four: Eat four ounces of Tilapia filet with ½ cup of steamed green beans

5:00 pm Meal Five: Eat four ounces of Tilapia filet with ½ cup of steamed green beans

7:30 pm Meal Six: Eat three ounces of Tilapia filet with four ounces of baked sweet potato (cooked measurement); add four spears of steamed asparagus

Before Bed Meal Seven: Eat four ounces of Tilapia filet with four spears of steamed asparagus

NOTE: Drink 1 gallon of water. Take four BCAA capsules between each meal.

15 – Friday – LC:
5:30 am Pre Cardio (30 Minutes High Intensity Cardio): 1000 mg of Vitamin C + 500 mg of Calcium.

7:00 am Post Cardio Supplement: Take one scoop of Whey Gourmet Protein with one teaspoon of Glutamine.

9:30 am Meal Two: Eat three ounces of Tilapia filet with four ounces of baked sweet potato (cooked measurement); add four spears of steamed asparagus

12:00 pm Meal Three: Eat four ounces of Tilapia filet with ½ cup of steamed green beans

2:30 pm Meal Four: Eat four ounces of Tilapia filet with ½ cup of steamed green beans

5:00 pm Meal Five: Eat four ounces of Tilapia filet with ½ cup of steamed green beans

7:30 pm Meal Six: Eat three ounces of Tilapia filet with four ounces of baked sweet potato (cooked measurement); add four spears of steamed asparagus .

Before Bed Meal Seven: Eat four ounces of Tilapia filet with four spears of steamed asparagus

NOTE: Drink 1/2 gallon of water. Take four BCAA capsules between each meal.

16 - Saturday – LC:

5:30 am Pre Cardio (30 Minutes High Intensity Cardio): 1000 mg of Vitamin C + 500 mg of Calcium.

7:00 am Post Cardio Supplement: Take one scoop of Whey Gourmet Protein with one teaspoon of Glutamine.

9:30 am Meal Two: Eat three ounces of Tilapia filet with four ounces of baked sweet potato (cooked measurement); add four spears of steamed asparagus

12:00 pm Meal Three: Eat four ounces of Tilapia filet with ½ cup of steamed green beans .

2:30 pm Meal Four: Eat four ounces of Tilapia filet with ½ cup of steamed green beans

5:00 pm Meal Five: Eat four ounces of Tilapia filet with ½ cup of steamed green beans

7:30 pm Meal Six: Eat three ounces of Tilapia filet with four ounces of baked sweet potato (cooked measurement); add four spears of steamed asparagus

Before Bed Meal Seven: Eat four ounces of Tilapia filet with four spears of steamed asparagus

NOTE: Drink 1/2 gallon of water. Take four BCAA capsules between each meal.

Average: 3 (2 votes)
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Nice guide!!.. ill be

arm88's picture

Nice guide!!.. ill be following this to a T.. although i have to say getting up at 6am is going to be very hard.

You dont have a exercise guise to go along with this do you??

Also, what do you mean by zc

arm88's picture

Also, what do you mean by zc cycle, cu, and LC?

Shit this is nuts, good luck

justin's picture

Shit this is nuts, good luck arm!

CU= Carb up LC- Low Carb Arm

dylan's picture

CU= Carb up

LC- Low Carb

Arm you have to go on an Endurance Program with this diet.
2 sets of 15 reps minimum.
Like I said drop fat while MAINTAINING all your muscle.

sweet.. should I be

arm88's picture

sweet.. should I be supersetting?

I've used the Your Nutrition

medea's picture

I've used the Your Nutrition Guide for over 1 month now and it has helped me greatly with improving my overall performance. My protein intake has significantly increased and so did the intake of good fats. As a result I saw changes in my body composition (more muscle) and my skin (huge difference!).
celulita

Do you have any advice for

fdecruz's picture

Do you have any advice for moving fat off a very pear-shaped body? I’m 28, female, and have 21.4% body fat (at least according to the machine at the gym I go to. You just hold it in your hands, so who knows how accurate that is). Anyway, I can see my ribs, but I am still struggling with what can only be called a serious “saddlebag” issue. I think this is pretty typical for pear-shaped women, and a lot of people tell me it’s just genetics, but I’m not sure. I think it may be a hormonal issue, and I’m trying to resolve that with diet, but any advice you could offer would be great.

Watermelons

Tt should be remembered that

star09's picture

Tt should be remembered that what's being requested is that all Tax-Payer funded research be put into OA repositories. So the works have largely been paid for already.

Regard,
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