Nutrition &
Supplementation
Nutrition &
Supplementation
Jim Cipriani's
2008
Total Body Transformation Journal
Week 9
Nutrition & Supplementation
Week Ending: Saturday, April 5, 2008
I didn't make any dietary adjustments this week. The first change implemented will be next week in the form of some carbohydrate subtraction. This meal plan has been working great. I have actually tightened up and lost a couple pounds in the last two weeks, without doing any cardio. I will be making bi-weekly nutrition changes in the next couple weeks. The addition of cardio will come in the beginning of May.
Current Nutrition Plan: Monday - Friday
Meal 1 (6 AM)
8 oz Egg Whites, 1 serving of oatmeal made with 1 cup of skim milk
Meal 2 (9 AM)
Meal Replacement Shake, banana
Meal 3 (Noon)
4-6 oz Chicken Breast with 1 cup brown rice and 1-2 cups broccoli
Meal 4 (4 PM)
1 cup of low/no-fat cottage cheese and 1 cup blueberries
Pre/During Workout (5:30 PM)
1 scoops of VP2 and 1 scoop Creatine HSC in 15 oz cold water
Post-Workout (7:00-7:30 PM)
1 scoops of VP2 and 1 scoop Creatine HSC in 15 oz cold water
Meal 5 (8:30-9:00 PM)
2 Tuna Fish Sandwiches on whole wheat bread (made with non-fat mayo, chopped celery, and chopped onions) and 1 nectarine, peach, orange, or apple
Meal 6 (10:30-11:00 PM)
Meal Replacement Shake in water
Current Supplementation Plan: Monday - Friday
As soon as I wakeup:
2 GH Stak tabs
Just before Meal 1
Beta-X, 2 caps
L-carnitine, 2 caps (1,500 mg.)
With Meal 1
1 MultiPro 32X and 2 Myo-D essential fatty acid caps
Just before Meal 3
Beta-X, 2 caps
L-carnitine, 2 caps (1,500 mg.)
15-20 Minutes Pre-Workout
Alternate between 3 Methyl Ripped Caps and 3 Altered State caps
6 BCAA capsules
Pre/During Workout Shake
10 grams of L-Glutamine
Post-Workout Shake
10 grams of L-Glutamine
6 BCAA Capsules
Meal 6
1 MultiPro 32X and 2 Myo-D essential fatty acid caps
Before Bed
6 BCAA Capsules
On the weekends I've been eating what I want for the most part. My first three meals of the day are the same as my weekly meal plan and the rest of the day I eat foods that I don't get to during the week. Anything from steak and potatoes to pizza. I even throw in a dessert or two on the weekends. This is a great physical and mental break for me.
I am not too concerned with the exact nutrient totals during the weekends at this point. As long as I am sticking to the meal plan above during the week on my training days I am happy and know I am approaching the weekends in a good place. One thing I make sure I do on weekends is to get consistent quality protein from morning to night and eat plenty of vegetables
For weekend supplementation I don't take most of them. The only thing I make sure I get in is my multi-vitamin/mineral each day.
Week 9
Jim's Supplements
Journey to 2008
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