Free Meal Plan and Supplement Support Guide For Women

Here is a great free meal plan and supplement guide that is cost effective and help you burn the fat and maintain muscle mass!

On Workout Days:

Before Breakfast:

• M-Factor Goddess, Royal Queen, T-21, Full Mega
• Note: This cocktail helps ladies get fired up in the morning and provides fat burning and thyroid support!

Breakfast:

• 1st Phorm Level-1  Protein- 140 Calories 24 protein
• 1 Medium Banana

Before Lunch:

• Royal Queen and T-21

Lunch:

• DANNON OIKOS GREEK NONFAT YOGURT PLAIN- 80 calories, 0 fat, 6 carbs, 15 protein
• 1st Phorm Level-1 Protein- 140 Calories 24 protein

Afternoon Snack:

• 2 ounces of raw almonds: 162 calories, 14 fat, 6 carbs, 6 protein

Dinner:

• 4 ounces grilled chicken: 186 calories, 4 fat, 0 carbs, 36 protein
• 1 cup whole grain rice: 216 calories, 2 fat, 45 carbs, 5 protein
• 1 cup chopped broccoli: 52 calories, 0 fat, 10 carbs, 6 protein
• Total Dinner:  454 Calories, 6 fat, 55 carbs, 47 protein

Post Workout Nutrition:

• 1st Phorm Phormula-1 CTC Protein- 96 calories, 0 fat, 1 carb, 23 protein
• .5 scoop of 1st Phorm Nutrition- 92 calories, 0 fat, 23 carbs, 0 protein
• Total Post Workout: 188 Calories, 0 fat, 24 carbs, 23 protein

Post Workout Snack:

• Skinny Cow Ice Cream Sandwich– 150 calories, 2 fat, 30 carbs, 4 protein
• Total Post Workout Snack: 150 Calories, 2 fat, 30 carbs, 4 protein

Before Bed:

• C-21 Before Bed

Grand Total Nutrition: 1334 Calories, 22 fat, 150 carbs, 142 Protein

15% Fat, 45% Carbs, 40% Protein

On Non-Workout Days:

Before Breakfast:

• M-Factor Goddess, Royal Queen, T-21, Full Mega
• Note: This cocktail helps ladies get fired up in the morning and provides fat burning and thyroid support!

Breakfast:

• 1st Phorm Level-1  Protein- 140 Calories 24 protein
• 1 Medium Banana

Before Lunch:

• Royal Queen and T-21

Lunch:

• DANNON OIKOS GREEK NONFAT YOGURT PLAIN- 80 calories, 0 fat, 6 carbs, 15 protein
• 1st Phorm Level-1 Protein- 140 Calories, 24 protein

Afternoon Snack:

• 2 ounces of raw almonds: 162 calories, 14 fat, 6 carbs, 6 protein

Dinner:

• 4 ounces grilled chicken: 186 calories, 4 fat, 0 carbs, 36 protein
• .5  cup whole grain rice: 108 calories, 1 fat, 23 carbs, 2 protein
• 1 cup chopped broccoli: 52 calories, 0 fat, 10 carbs, 6 protein
• Total Dinner:  346 Calories, 5 fat, 33 carbs, 44 protein

Night Snack:

• 1st Phorm Level-1  Protein- 140 Calories, 24 protein
• Pop Secret 100 Calorie Popcorn: 100 calories, 2 fat, 16 carb, 3 protein

Before Bed:

• Serving of C-21 Before Bed

Grand Total Nutrition: 1105 Calories, 21 fat, 91 carbs, 138 Protein

17% Fat, 33% Carbs, 50% Protein

Summary: This meal plan should help you gain lean muscle while burning fat. Make sure to eat the majority of your carbs before and after you workout and upon waking up. You can tweak this diet to fit your needs. Next week I will show the diet I use to gain muscle and maintain a low body fat!

Dustin Holston

1st Phorm

Personal Trainer/Nutritionist