Diet Information

Muscle Gain Diet (As taken from Nick Jones; Gen-Tec owner and Natural Bodybuilder)

Meal 1:	3 Whole Eggs or 200g Low Fat Cottage Cheese
(7:30am)	2 Serves Rolled Oats or 2 Pieces of Wholemeal Toast
.
Meal 2:	Weight Gain Protein Shake and 1 Piece of Fruit and Nuts or Almond Meal
(10am)
.
Meal 3:	1 Serve of Chicken, Fish, Lean Beef or Tuna
(12:30pm)	2 Serves rice, Potato, Past or Wholemeal Bread (4 slices)
	1 Serve of Vegetables or Salad
.
Meal 4:	1 Serve of Chicken, Fish, Lean Beef or Tuna
(3:30pm)	2 Serves rice, Potato, Past or Wholemeal Bread (4 slices)
	1 Serve of Vegetables or Salad
.
TRAIN
.
Meal 5:	Weight Gainer Protein Powder
(Post Workout)
.
Meal 6:	1 Serve of Chicken, Fish, Lean Beef or Tuna
	1 Serves rice, Potato, Past or Wholemeal Bread (4 slices)
	2 Serve of Vegetables or Salad
.
Meal 7:	1 Serve Protein Shake (High Protein Low Carbohydrate)
(Before Bed)
.
Serving Size:	Protein = Size of your palm
	Carbohydrate = The size of your clenched fist.

Fat Loss / Muscle Tone (As taken from Nick Jones; Gen-Tec owner and Natural Bodybuilder)

Upon Rising:	Thermogenic Supplement or L-Carnitine
	30-40 min Cardio
.
Meal 1:	3 Egg White plus 1 Whole egg or
(8am)	100g Low Fat Cottage Cheese or raw Nuts and Seeds
	+ 1 Serve of Rolled Oats or 1 piece Wholemeal toast or 1 Apple
.
Meal 2:	1 Low carbohydrate Protein Shake with Water
(10:30am)
.
Meal 3:	1 Serve Lean Beef, Fish, Chicken, or Tuna
(1pm)	1/2 Serve Brown Rice, Potato or Pasta
	1 Large Serve of Green Vegetables or Salad with an Olive Oil Dressing
.
Meal 4:	1 Lean Protein Shake or 100g Low Fat Cottage Cheese
(4pm)	+ 100g Low Fat Yoghurt or Small Apple (If Training)
.
Meal 5:	1 Serve Chicken Breast, Fish, Lean Beef or Tuna
(8:30pm)	2 Serves of Non-Starchy Carbohydrates (eg Green Veges/ Salad)
.
Serving Size:	Protein = Size of your palm
	Carbohydrate = The size of your clenched fist.