JVL - Health, Fitness and Wellness Training. Supplements and Vitamins.

8 Week Diet and Exercise Programme

BODY BULK is a diet and exercise programme, (BODY BULK DP) which enables your body to undergo a dramatic transformation of body composition.  BODY BULK DPpromotes muscle mass, (active lean tissue) at unbelievable rates when combined with resistance training.

Be prepared for a 50% increase in strength output, with the added bonus of reducing unwanted body fat and raising your metabolic rate through the roof. 
Example:

Your metabolic rate is 1800 Calories per day
Metabolic rate + 1000 calories = 2280 New calorie daily intake

BODY BULK DP

Nutritional Breakdown

Total calorie intake should consist of :

• 15% Fat
• 35% Protein

Nutritional food types

• FAT  15%

Essential fatty acids, olive oil, sunflower oil, flax seed oil, all monounsaturated fatty acids

• PROTEIN 35%

Class A protein, whey protein, chicken, turkey, lean beef, egg white, low fat cottage cheese and tuna fish.

• CARBOHYDRATES 50%

Low glycemic carbohydrates: - whole grain bread & rice, whole wheat pasta, green vegetables, healthy eating cereals i.e. oats, Bran Flakes, maltodextrin, fresh pasta, bake potatoes, Sweet potatoes, yams   
High glycemic carbohydrates:-(POST WORKOUT CARBS) Fruit i.e. Bananas, Energade. 

Daily Nutritional supplements:

• High itamin C
• Multi-vitamin
• Protein Mass Gainer (Whey protein & Maltodextrin)
• Whey protein
• Creatine
• Isotonic Energy Drink
• HMB
• Glutamine

Six meals daily is essential

6.30 am Meal 1 - 566cals 
Vitamin C 1 grams
Multi-vitamins 1 grams
Creatine 5 grams
Glutamine 5 grams 
HMB 3 grams

9.30 am Meal 2 - 466cals

12.30 pm Meal 3 - 466cals 
Vitamin C 1 grams 
H.M.B  3 grams

3.30 pm Meal 4 - 466cals

5.00 pm
Pre workout supplementation
Creatine 5 grams 
Glutamine 5 grams 
HMB 3 grams

6.30 pm Meal 5 - 566cals 
25% all calorie intake after workout    
Post workout supplementation
Creatine 5 grams
Glutamine 5 grams
H.M.B 3 grams
9.30 pm Meal 6 - 266cals

Nutritional meal key breakdown

1 gram of fat = 9 calorie    2 table spoon oil = 72 calorie  / 8gms fat

• 1 gram of protein = 4 calories 100gms of protein based foods =120 calories   / 20-21.5gms/
• 1 gram of carbohydrates = 4 calories 100gms of Carb based Foods =350/360 calories / 69-72gms of carbohydrates

Meal I
Breakfast - 566cals
15% fat 85cals = 9.5 grams
35% protein 198 - cals = 50 grams / 2 Scoops of  Whey protein or 10 egg whites
50% carbohydrates 283 cals = 70 grams / 100gms of Oats or Breakfast Cereal

Meals 2 to 6
466 cals
15% fat 70cals = 7.5 grams
35% protein 163 - cals = 40 grams
50% carbohydrates 233cals = 60 grams

Post Workout Meal
566cals
33.5% protein 190cals = 45 grams / 2 Scoops of Whey protein
66.5% carbohydrates 300cals = 75 grams / Ultra Fuel or 4 large bananas