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The nutritional aspect of the clear results program supports all the intense lifting you’re doing in the gym through a combination of a wholesome, protein-rich diet and premium-quality MuscleTech supplements. All the muscle tissue you’ll break down in your training will be regenerated and built back bigger and stronger with the following sports nutrition regimen. There are two sample meal plans: One you’ll follow on training days, and the other you’ll adhere to on rest days.

This program was written with a muscular, 200-pound male in mind, but it can be adjusted to work for anyone. To tailor the program to suit your individual size, simply divide your body weight by 200, then multiply that number by the listed macros to get the proper numbers for you.

For example, let’s say you weigh 150 pounds: 150 divided by 200 equals 0.75, so you’ll multiply 0.75 by the daily totals listed for protein, carbohydrates, fat, and calories to find your correct macronutrient numbers.

Training Day

Meal 1

Meal Calories Protein Carbs Fat

1 scoop Platinum 100% Whey	130	24	4	1.5
3 organic free-range eggs	194	18	0	14
1 tbsp virgin coconut oil (to coat pan)	126	0	0	14
1 cup quinoa, cooked	222	8	40	4
Meal Total	672	50	44	33.5

Meal 2

Meal Calories Protein Carbs Fat

8 oz turkey or chicken	342	66	0	7
1 cup spinach (or any green veggie)	41	1	7	0.5
8 oz baked red potatoes	202	7	40	0
Meal Total	585	74	47	7.5

Meal 3

Meal Calories Protein Carbs Fat

8 oz lean red meat	421	67	0	14
Salad with 2 tbsp extra-virgin olive oil	252	1	2	28
Meal Total	673	68	2	42

Meal 4/Pre-Workout

Meal Calories Protein Carbs Fat

1 scoop Platinum 100% Whey	130	24	4	1.5
2 tbsp peanut butter	208	10	6	16
2 capsules Clear Muscle*	–	–	–	–
Meal Total	338	34	10	17.5

Intra-Workout Shake

Meal Calories Protein Carbs Fat

50g fast-absorbing carbs (sucrose/ dextrose)	200	0	50	0
Meal Total	200	0	50	0

Meal 5/Post-Workout

Meal Calories Protein Carbs Fat

1 scoop Platinum 100% Whey	130	24	4	1.5
8 oz turkey or chicken	342	66	0	7
2 cups white rice, cooked	328	8	74	0
1 tbsp raw honey	68	0	17	0
Meal Total	868	98	95	8.5

Meal 6

Meal Calories Protein Carbs Fat

2 scoops Platinum 100% Casein	220	48	4	2
2 tbsp peanut butter	208	10	6	16
Meal Total	428	58	10	18

  Calories Protein Carbs Fat Daily Totals

3764	382	258	127

^{*Take two capsules of Clear muscle three times a day; on training days, take one of your two-capsule servings pre-workout.}

Off Day

Meal 1

Meal Calories Protein Carbs Fat

1 scoop Platinum 100% Whey	130	24	4	1.5
6 organic free-range eggs	387	36	0	27
1 tbsp virgin coconut oil (to coat pan)	126	0	0	14
1 cup spinach (or any green veggie)	41	1	7	0.5
1⁄2 cup oats (dry measure)	155	5	27	3
1 cup strawberries (or other berries)	46	1	0	0
Meal Total	885	67	38	46

Meal 2

Meal Calories Protein Carbs Fat

2 scoops Platinum 100% Whey	260	48	8	3
2 tbsp peanut butter	208	10	6	16
Meal Total	468	58	14	19

Meal 3

Meal Calories Protein Carbs Fat

8 oz lean red meat	421	67	0	14
1 cup spinach (or any green veggie)	41	1	7	0.5
1 cup black beans	233	14	42	1
Meal Total	695	82	49	15.5

Meal 4

Meal Calories Protein Carbs Fat

2 scoops Platinum 100% Whey	260	48	8	3
2 tbsp peanut butter	208	10	6	16
Meal Total	468	58	14	19

Meal 5

Meal Calories Protein Carbs Fat

8 oz turkey or chicken	342	66	0	7
1 cup white rice, cooked	164	4	37	0
Salad with 2 tbsp extra-virgin olive oil	252	1	2	28
Meal Total	758	71	39	35

Meal 6

Meal Calories Protein Carbs Fat

2 scoops Platinum 100% Casein	220	48	4	2
Meal Total	220	48	4	2

  Calories Protein Carbs Fat Daily Totals

3,494	384	158	136.5

NEXT: Get the Phase III Meal Plan >>

The nutrition and supplement portion of phase 3 is designed to allow the body to completely recover from the previous overreaching phase, which pushed you to the limit in the gym. your meal plan is tailored toward max recovery. The macronutrient ratios have been shifted to increase
carbs and decrease fats, to restock muscle glycogen and maintain a lean physique.
This nutrition plan was designed for a 200-pound male. To tailor it to your individual size, simply divide your body weight by 200, then multiply that number against the listed macros to obtain the proper numbers for you.

Training Day

Meal 1

Meal Calories Protein Carbs Fat

1 scoop Platinum 100% Whey	130	24	4	1.5
1 organic free-range egg	70	6	0	5
1 cup egg whites	118	26.5	2	0
1 tbsp extra virgin coconut oil (to coat pan)	126	0	0	14
1 cup quick oats	309	11	55	5
Meal Total	753	67.5	61	25.5

Supplements w/Meal 1: Clear Muscle (2 capsules), Platinum Pure Phosphatidylserine (1 capsule), Platinum Pure CLA (1 capsule).

Meal 2

Meal Calories Protein Carbs Fat

8 oz turkey or chicken	342	66	0	7
8 oz cooked quinoa	272	10	48	5
1 cup spinach (or any green veggie)	41	1	7	.5
Meal Total	655	77	55	12.5

Meal 3

Meal Calories Protein Carbs Fat

8 oz lean red meat	421	67	0	14
8 oz baked red potatoes	262	7	40	0
1 small spinach salad	20	2	3	0
1 oz raw almonds	164	6	6	14
Meal Total	867	82	49	28

Supplements w/Meal 3: Platinum Pure Phosphatidylserine (1 capsule), Platinum Pure CLA (1 capsule).

Meal 4 – Shake (immediately post-workout)

Meal Calories Protein Carbs Fat

1.5 scoops Platinum 100% Whey	195	36	6	2
50 g fast-absorbing carb (sucrose/dextrose)	200	0	50	0
Meal Total	395	36	56	2

Meal 5

Meal Calories Protein Carbs Fat

8 oz turkey or chicken	342	66	0	7
2 cups cooked white rice	328	8	74	0
Meal Total	670	74	74	7

Supplements w/Meal 5: Clear Muscle (2 capsules), Platinum Pure Phosphatidylserine (2 capsules), Platinum Pure CLA (1 capsule).

Meal 6

Meal Calories Protein Carbs Fat

2 scoops Platinum 100% Casein	220	48	4	2
2 tbsp natural peanut butter	208	10	6	16
3 slices Ezekiel toast	240	12	45	1.5
Meal Total	668	70	55	19.5

Daily TotalsApproximate Macro Breakdown

4008	406.5	350	94.5
48%	41%	11%

Off Day

Meal 1

Meal Calories Protein Carbs Fat

1 scoop Platinum 100% Whey	130	24	4	1.5
1 organic free-range egg	70	6	0	5
1 cup egg whites	118	26.5	2	0
1 tbsp extra virgin coconut oil (to coat pan)	126	0	0	14
1 cup quick oats	309	11	55	5
Meal Total	753	67.5	61	25.5

Supplements w/Meal 1: Clear Muscle (2 capsules), Platinum Pure Phosphatidylserine (1 capsule), Platinum Pure CLA (1 capsule).

Meal 2

Meal Calories Protein Carbs Fat

8 oz turkey or chicken	342	66	0	7
8 oz cooked quinoa	272	10	48	5
1 cup spinach (or any green veggie)	41	1	7	.5
Meal Total	655	77	55	12.5

Meal 3

Meal Calories Protein Carbs Fat

8 oz lean red meat	421	67	0	14
8 oz baked red potatoes	262	7	40	0
1 oz raw almonds	164	6	6	14
Meal Total	787	80	46	28

Supplements w/Meal 3: Clear Muscle (2 capsules), Platinum Pure Phosphatidylserine (1 capsule), Platinum Pure CLA (1 capsule).

Meal 4

Meal Calories Protein Carbs Fat

8 oz turkey or chicken	342	66	0	7
8 oz cooked quinoa	272	10	48	5
1 small spinach salad	41	1	7	.5
1 tbsp macadamia or olive oil	130	0	0	14
Meal Total	764	78	51	26

Supplements w/Meal 4: Clear Muscle (2 capsules), Platinum Pure Phosphatidylserine (2 capsule), Platinum Pure CLA (1 capsule).

Meal 5

Meal Calories Protein Carbs Fat

2 scoops Platinum 100% Casein	220	48	4	2
2 tbsp natural peanut butter	208	10	6	16
Meal Total	428	58	10	18

Daily Totals Approximate Macro Breakdown

3,387	358.5	223	110
51%	33%	16%

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