GROCERY LIST & SUPPLEMENT SCHEDULE OUTLINE

11 Jun

This goes with the 17 Block Meal Plan I made for myself which can found in a previous article by clicking HERE

CLICK HERE for .PDF with lots of information on how to set up your own zone diet meal plan

*****THIS PROGRAM IS FOR MY BODY AND INTENDED TO BE USED AS A REFERENCE, RESEARCH FIRST.

Weekly Grocery List

NOTE: this is just the test list, I have started the program today and will update with more exact numbers in the weeks to follow

PROTEIN

 2 Dozen  Organic Eggs

2 Carton Free Range Egg Whites

2.5 LB Organic Chicken Breast

3 LB Grass Fed Ground Beef

7-9 Scoops Whey Protein Isolate

 

FATS

*you can overstock on these minus the  Avocado

1-3 Avocado

42 Almonds

7 TBS Pumpkin Seeds

7 TBS Coconut Oil

4 TBS Organic Butter

7 TBS Flax Oil

7 TBS Olive Oil

14 TBS Hemp Hearts

14 TBS Chia Seed

 

 FRUIT

 4 Lemons

8 Apples

2 Bags Grapes

4 Bananas

2-3 Oranges

1 Pineapple

 

 VEGETABLES:

 21 Cup of Broccoli

84 Spears of Asparagus

49 Cups of Leafy Greens (Kale/Chard/Collard/Romaine/Spinach)

14 Cups of Other Vegetables (Zucchini/Tomato/Onion/Cucumber/Peppers/Mushroom/Carrot)

 

STARCH CARBS:

 7 Cups Oat Bran or Oatmeal

 

 SUPPLEMENTS:

 4,500 Grams Fish Oil

1,000 Grams Vitamin C

4,000 IU Vitamin D3

5 Grams L-Glutamine

1 Serving Liquid Multi

1 Serving Liquid B12 Complex

1 TBS Chlorophyll

1 x Magnesium

1 x Zinc

 

SUPPLEMENT SCHEDULE:

 NOTE: I aim to drink minimum 4 Liters of water before 6:00 PM.

 

Upon Waking:

 4 drops (4,000 IU) Liquid Vitamin D3

¼ Tsp Vitamin B12 Complex

2 Cups Water + ½ Freshly Squeezed Lemon

2 Cups Water + 1 TBS Chlorophyll + Himalayan Sea Salt

2 Cups Water + 5 G Glutamine

 *This Totals 1.5 Liters of Water

 1st Meal:

 1 Serving Liquid Multi Vitamin in 2 Cups Water + 1 Fish Oil Tablet

 

3rd Meal:

 1 x 500 MG Vitamin C + Fish Oil + 2 Cups Water

 

5th Meal:

 1 x Fish Oil + Zinc Tablet + Magnesium Tablet

 

DURING WORKOUT SHAKE:

***On Workout Days I drink this shake and do not count as part of my blocks or water intake

 1 Scoop Whey Isolate + 2 Scoops Waxy Maize

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