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New York Strip Steak (or salmon or other fish, or chicken or other poultry, or pork) 1 medium sweet potato (or cup of brown rice or cup of beans) 2 cups mixed green Salad 2 Tbsp salad dressing (olive oil and vinegar) Nighttime Supplements (1 hour before bed) 1 dose ZMA Before Bed Snack (immediately before bed) 1 cup cottage cheese or 1 cup Greek yogurt (with 1 teaspoon honey and 1 Tbsp peanut butter) or 1 scoop Pro JYM protein powder For Those Who Train in the Evening After Work or School: Fat burner supplements (take as soon as you wake up) 1 serving Shred JYM Breakfast 1 scoop Pro JYM protein powder 3 whole eggs 3 egg whites 1 Tbsp olive oil 1 slice low-fat/reduced fat cheese (scramble eggs cook in olive oil or even butter and add cheese to melt) 2 cups cooked oatmeal (1 cup dry oats before cooking) 1 Tbsp honey (mix honey in oatmeal) Late morning snack 1 cup low-fat cottage cheese 1 cup sliced pineapple (mix pineapple in cottage cheese) Lunch 1 can albacore tuna 2 slices whole-wheat (or Ezekiel) bread 1 Tbsp light mayonnaise (make tuna sandwich) 1 large piece of fruit (apple, orange, banana, etc.) Fat burner supplements (take between lunch and afternoon snack) 1 serving Shred JYM Afternoon Snack 1 scoop Pro JYM protein powder 1 Tbsp Peanut butter 1 Tbsp Jam 2 slices whole-wheat (or Ezekiel) bread (make PB sandwich to eat with shake) Preworkout (15-45 minutes before workout) 1 scoop Pre JYM preworkout 1 scoop Pro JYM protein powder (you can have Pre JYM and Pro JYM in any order or drink together) 1 medium-large apple Postworkout (within 30 minutes after workout) 1 scoop Post JYM active matrix 1 scoop Post JYM fast carbs 1-2 scoops Pro JYM protein powder (you can have Post JYM and Pro JYM in any order or drink together) Dinner 8 oz

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