Preparation Phase

Off Day

Upon Waking
Item QTY
Coffee ad libitum (optional)
Heavy Whipping Cream 2 tbsp (optional)
OR
A.M. Accelerator Formula 1 shake p125 (optional)

Lunch
Item QTY
Chicken Breast 8 oz Or some other lean meat
Romaine Lettuce 2 cup
Olive oil 1 to 2 tbsp
Vinegar to taste
Additional veggies variable Olives, tomatoes, cucumbers, onions,
celery

Snack
Item QTY
Protein shake ~20 g protein Ultra-low carb whey isolate
Eggs 2 large hardboiled
Almonds ¼ cup

Dinner
Item QTY
Steak 1 lb Tri-tip or some roast is good
Asparagus 1 to 2 cups
Butter 2 tbsp

Before Bed
Item QTY
Cottage Cheese 1 to 2 cups Low-fat

Copyright © 2011-2012 by Kiefer

 Preparation Phase

Train @ 9 or 10 am

Upon Waking
Item QTY
Coffee ad libitum (optional)
Heavy Whipping Cream 2 tbsp (optional)
OR
A.M. Accelerator Formula 1 shake p125 (optional)

Pre-Training
Item
Ignition Formula 1 shake p131 (optional)

Intra-Training
Item
Sustainer Formula 1 shake p135 (optional)

Post-Training
Item
Hypertrophic Potentiator Formula 1 shake p139 (no carbs)

Lunch
Item QTY
Chicken Breast 8 oz Or some other lean meat
Romaine Lettuce 2 cup
Olive oil 1 to 2 tbsp
Vinegar to taste
Additional veggies variable Olives, tomatoes, cucumbers, onions,
celery

Snack (optional)
Item QTY
Protein shake ~10 g protein Ultra-low carb whey isolate
Eggs 2 large hardboiled
Almonds ¼ cup

Copyright © 2011-2012 by Kiefer

Dinner
Item QTY
Chicken 1/2 to a whole Roasted
Marinated Artichoke hearts, olives,
Greek-style salad 2 cup cucumbers, tomatoes
Feta Cheese 2 oz
Olive Oil 1 tbsp
Vinegar to taste Rice, White, Red (no balsamic)

Before Bed (Weight Maintenance)

Item QTY
Cottage Cheese 1 to 2 cups Low-fat
Almond Butter 2 to 3 tbsp

Copyright © 2011-2012 by Kiefer

 Preparation Phase

Train @ noon or 1

Upon Waking
Item QTY
Coffee ad libitum (optional)
Heavy Whipping Cream 2 tbsp (optional)
OR
A.M. Accelerator Formula 1 shake p125

Meal 1
Item QTY
Coffee ad libitum
Eggs 3 large, whole
Breakfast meat 8 oz Ham, sausage
Cottage Cheese ½ cup
Tomatoes 1 medium, sliced

Snack (optional)
Item QTY
Protein shake ~20 g protein Ultra-low carb whey isolate
Almonds ½ cup

Pre-Training
Item
Ignition Formula 1 shake p131 (optional)

Intra-Training
Item
Sustainer Formula 1 shake p135 (optional)

Post-Training
Item
Hypertrophic Potentiator Formu1 shake p139 (no carbs)

Copyright © 2011-2012 by Kiefer

Lunch
Item QTY
Chicken Breast 8 oz Or some other lean meat
Romaine Lettuce 2 cup
Olive oil 1 to 2 tbsp
Vinegar to taste
Additional veggies variable Olives, tomatoes, cucumbers, onions,
celery

Snack
Item QTY
Protein shake ~20 g protein Ultra-low carb whey isolate
Eggs 2 large hardboiled
Almonds ¼ cup

Dinner
Item QTY
Hamburger meat, extra lean ¾ lb-pre cooked
Broccoli 2 cup
Melted American or ultra-low carb
Cheese 2 to 4 slices or tbsqueso sauce

Before Bed (Weight Maintenance)

Item QTY
Cottage Cheese 1 to 2 cups Low-fat
Almond Butter 2 to 3 tbsp

Copyright © 2011-2012 by Kiefer

 Back Loading

Off Day

Upon Waking
Item QTY
Coffee ad libitum (optional)
Heavy Whipping Cream 2 tbsp (optional)
OR
A.M. Accelerator Formula 1 shake p125 (optional)

Breakfast (optional)
Item QTY
Eggs 3 large, whole
Cottage Cheese ½ cup

Snack (optional)
Item QTY
Protein shake ~20 g protein Ultra-low carb whey isolate
Almonds ½ cup

Lunch
Item QTY
Chicken Breast 8 oz Or some other lean meat
Romaine Lettuce 2 cup
Olive oil 1 to 2 tbsp
Vinegar to taste
Additional veggies variable Olives, tomatoes, cucumbers, onions,
celery

Snack
Item QTY
Protein shake ~20 g protein Ultra-low carb whey isolate
Leucine 5g
Eggs 2 large hardboiled
Almonds ¼ cup

Copyright © 2011-2012 by Kiefer

Dinner
Item QTY
Hypertrophic Potentiator Formu1 shake p139
Pizza ½ to a whole

Before Bed (eating carbs)

Item QTY
Hypertrophic Potentiator Formu1 shake p139
Cereal 2 bowls

Before Bed (not eating carbs)

Item QTY
Cottage Cheese 1 to 2 cups Low-fat

Copyright © 2011-2012 by Kiefer

 Back Loading

Train @ 6am

Upon Waking
Item QTY
Coffee ad libitum or caffeine pills
No other Food

Preworkout
Item QTY
No Food

Post-Training
Item
Hypertrophic Potentiator Formula1 shake p139

Approx 30 minutes later

Item QTY
Ignition Formula 1 to 2 shakes p131

Late Breakfast/Lunch
Item QTY
Hamburger patty ¼ to ¾ lb
Salad 2 cups
Additional veggies variable Olives, cucumbers, onions, celery

Snack
Item QTY
Protein shake ~10 g protein Ultra-low carb whey isolate
Eggs 2 large hardboiled
Almonds ¼ cup

Dinner (around 6 ish)

Item QTY
Tri-Tip ½ to ¾ lb However
Broccoli 2 cups steamed
Butter 1 or 2 tbsp

Copyright © 2011-2012 by Kiefer

Before Bed (Weight Maintenance)
Item QTY
Post-Training Formula 1 shake p139
Density Meal 1 to 3 something like PB&J sandwich, milk,
tater-tots, eggs
Protein shake 30g protein Blend D
Leucine 5g

Before Bed (Weight Maintenance-Alternate)

Item QTY
Hypertrophic Potentiator Formula1 shake p139
Eggs 4 to 6 Fried, sunny-side up, scrambled
Flavored Oatmeal 2 to 3 packets

Copyright © 2011-2012 by Kiefer

 Back Loading

Train @ 9am

Upon Waking
Item QTY
Coffee ad libitum
Heavy Whipping Cream 2 tbsp

Preworkout
Item QTY
Coffee ad libitum

Post-Training
Item
Hypertrophic Potentiator Formu1 shake p139 (no carbs)

Approx 30 minutes later

Item QTY
Ignition Formula 1 to 2 shakes p131

Lunch
Item QTY
Chicken Breast 8 oz Or some other lean meat
Romaine Lettuce 2 cup
Olive oil 1 to 2 tbsp
Vinegar to taste
Additional veggies variable Olives, tomatoes, cucumbers, onions,
celery

Snack
Item QTY
Protein shake ~20 g protein Ultra-low carb whey isolate (drink shake
Eggs 2 large hardboiled
Almonds ¼ cup

Copyright © 2011-2012 by Kiefer

Dinner (around 6 ish)
Item QTY
Chicken 1/2 to a whole Roasted
Mashed Potatoes whatever
Biscuit 1 or 2
Corn whatever

Before Bed (Weight Maintenance)

Item QTY
Hypertrophic Potentiator Formu1 shake p139
Ice cream pint

Copyright © 2011-2012 by Kiefer

 Back Loading

Train @ 10am

Upon Waking
Item QTY
Coffee ad libitum (optional)
Heavy Whipping Cream 2 tbsp (optional)
OR
A.M. Accelerator Formula 1 shake p125

Pre-Training
Item
Ignition Formula 1 shake p131 (optional)

Intra-Training
Item
Sustainer Formula 1 shake p135 (optional)

Post-Training
Item
Hypertrophic Potentiator Formu1 shake p139 (no carbs)

Lunch
Item QTY
Chicken ½ to a whole Roasted
Marinated Artichoke hearts, olives,
Greek-style salad 2 cup cucumbers, tomatoes
Feta Cheese 2 oz
Olive Oil 1 tbsp
Vinegar to taste Rice, White, Red (no balsamic)

Snack
Item QTY
Protein shake ~20 g protein Ultra-low carb whey isolate
Eggs 2 large hardboiled
Almonds ¼ cup

Copyright © 2011-2012 by Kiefer

Dinner (around 6 ish)
Item QTY
Moons Over My Hammy 1 sandwich Just an example
Hashbrowns 1 serving
Hypertrophic Potentiator Formu½ shake p139

Before Bed (Weight Maintenance)

Item QTY
Hypertrophic Potentiator Formu1 shake p139
Left over pizza, muffins, cereal,
Carbs turnovers

Copyright © 2011-2012 by Kiefer

 Back Loading

Train @ noon or 1

Breakfast
Item QTY
Coffee ad libitum
Breakfast meat 6 oz ham, sausages, bacon
Cottage Cheese ½ cup
Tomatoes 1 medium, sliced

Pre-Training
Item
Ignition Formula 1 shake p131 (optional)

Intra-Training
Item
Sustainer Formula 1 shake p135 (optional)

Post-Training
Item
Hypertrophic Potentiator Formu1 shake p139 (no carbs)

Lunch
Item QTY
Chicken Breasts 1 large
Cheese 4 oz
Olive Oil 2 tbsp
Vinegar to taste

Snack
Item QTY
Almonds ½ cup
Cottage Cheese 1 to 2 cups

Dinner
Item QTY
Hamburger 2/3 lb Bun, mustard, no mayo, whatever
Fries
Leucine 5g

Copyright © 2011-2012 by Kiefer

Before Bed (Weight Maintenance)
Item QTY
Hypertrophic Potentiator Formu1 shake p139 (no carbs)
Left over pizza, muffins, cereal,
Carbs turnovers

Copyright © 2011-2012 by Kiefer

 Back Loading

Train @ 2pm

Upon Waking
Item QTY
Coffee ad libitum (optional)
Heavy Whipping Cream 2 tbsp (optional)
OR
A.M. Accelerator Formula 1 shake p125 (optional)

Snack (optional)
Item QTY
Almonds ¼ cup any nut, pretty much

Breakfast/Lunch (noon)
Item QTY
Breakfast meat (or bacon) 6 oz (or 6 slices)
Cottage Cheese ½ cup
Tomatoes 1 medium, sliced (optional)

Pre-Training
Item
Ignition Formula 1 shake p131 (optional)

Intra-Training
Item
Sustainer Formula 1 shake p135 (optional)

Post-Training
Item
Hypertrophic Potentiator Formu1 shake p139

Copyright © 2011-2012 by Kiefer

Snack (30 minutes later)
Item QTY
Pineapple ½ cup
Cottage Cheese 1 to 2 cups

Post-postworkout (start 2hr later)

Item QTY
Splurge
Hypertrophic Potentiator Formu½ shake With each meal

Copyright © 2011-2012 by Kiefer

 Back Loading

Train @ 4pm

Upon Waking
Item QTY
Coffee ad libitum (optional)
Heavy Whipping Cream 2 tbsp (optional)
OR
A.M. Accelerator Formula 1 shake p125 (optional)

Snack (optional)
Item QTY
Almonds ¼ cup any nut, pretty much

Breakfast/Lunch (noon)
Item QTY
Breakfast meat (or bacon) 6 oz (or 6 slices)
Cottage Cheese ½ cup
Tomatoes 1 medium, sliced (optional)

Pre-Training
Item
Ignition Formula 1 shake p131 (optional)

Intra-Training
Item
Sustainer Formula 1 shake p135 (optional)

Post-Training
Item
Hypertrophic Potentiator Formu1 shake p139 (no carbs)
Bananas, Mango or Carb Powd 40 to 50 g of carbs

Post-postworkout (start 1hr later)

Item QTY
Splurge
Hypertrophic Potentiator Formu½ shake With each meal

Copyright © 2011-2012 by Kiefer

 Back Loading
Train @ 6pm

Upon Waking
Item QTY
Coffee ad libitum
Whey Protein Isolate 1 scoop (~20g) Drink before the rest of the meal
Breakfast meat 6 oz
Tomatoes 1 medium, sliced

Lunch
Item QTY
Chicken Breasts 1 large
Salad 2 to 3 cups Greek Salad or a simple lettuce salad
Olive Oil 2 tbsp
Vinegar to taste

Snack
Item QTY
Almonds ¼ cup
Cottage Cheese 1 cup

Pre-Training
Item
Ignition Formula 1 shake p131 (optional)

Intra-Training
Item
Sustainer Formula 1 shake p135 (optional)

Post-Training
Item
Hypertrophic Potentiator Formu1 shake p139 (no carbs)

Dinner
Item QTY
Protein powder, lean meat, cottage
Protein ~60 grams cheese, whatever
Pizza at least 2 slices

Copyright © 2011-2012 by Kiefer

 Back Loading

Train @ 9pm

Upon Waking
Item QTY
Coffee ad libitum (optional)
Heavy Whipping Cream 2 tbsp (optional)
OR
A.M. Accelerator Formula 1 shake p125 (optional)

Breakfast
Item QTY
Eggs 3 large, whole
Breakfast meat 8 oz
Tomatoes 1 medium, sliced

Lunch
Item QTY
Hamburger meat, extra lean 1 lb-pre cooked
Broccoli 2 cup
Cheese 1 slice Melted American or ultra-low carb

Snack
Item QTY
Eggs 2 large hardboiled
Cottage Cheese 1 cup
Almonds ½ to 1 cup

Dinner
Item QTY
Hypertrophic Potentiator Formula1 shake p139
Something heavy and carby:
Steak or chicken 4 to 8 oz
Mashed Potatoes ad libitum
(alternatives:) Hamburger with fries; Reuben with hashbrowns…

Copyright © 2011-2012 by Kiefer

Post-Training
Item
Hypertrophic Potentiator Formula1 shake p139
Bananas (Very Ripe) 1 to 3 large Could use carb powder instead

Bedtime
Item QTY
Hypertrophic Potentiator Formula1 shake p139
Cereal or Flavored Instant OatmeA bowl Alt: donut, muffin, crackers, pretzels,
mashed potatoes.

Copyright © 2011-2012 by Kiefer