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Be Driven Be Limitless

© Limitless Nutrition

Jeffrey Marinchick

Overview

Name: Weight: Height:

Age: BMI: BMR: TDEE:

Focus:

Target Calories:

Daily Macronutrients (35/45/20)

- Calories:

o Protein:

o Carbohydrates:

o Fat:

Macronutrients: Nutrients that the body needs in large amounts such consisting of Protein,

Carbohydrates, and Fat.

This table summarizes and divides your macronutrients into the number of meals you eat a

day.

Where to Start?

1) Download “My Net Dairy” or “My Fitness Pal” from the app store.

2) Use this app to track everything you consume making sure to hit the “Daily Macronutrients” as shown above.

3) Use the ”Guidelines” on the next page when planning your meals. This will help to speed results by combining quality nutrition with precise timing.

Grams/Day Total 4 Meals 3 Meals 2 Meals

Protein:

Carbs:

Fat:

Fiber Dense Carbohydrates:

› Oatmeal

› Whole Fruit

› Fiber Cereals

› Whole Grain Breads

› Beans

› Brown Rice

› Vegetables

› Low Carb Tortillas

High Protein Low Fat Foods:

› Whey Protein

› Low Fat Dairy ( Yogurt, Cheese, Skim Milk)

› Egg Whites

› Lean Meats (Chicken, Turkey, Beef)

› Fish (Tuna, Tilapia)

› Protein Enriched Cereal

Snacks:

› Nuts

› Protein/Meal Replacement Bar

› Dairy

› Beef Jerky

› Protein Enriched Cereal

Guidelines:

Breakfast / Pre-Workout:

Protein: High (≈ 30g)

Carbohydrate: (≈ 20g) (Fiber Dense)

Fiber Dense: ≤ 4g of Fiber/Serving

Fat: Low (≥ 5g)

a) Post-Workout:


Carbohydrates: High (≈ 80g)

Fat: Low (≥ 5g)

b) Lunch:


Fat: Moderate In (≈ 15g)

Carbohydrates: Moderate (≈ 40g)

Snack:

Fat: Moderate (≈ 15g)

Protein: (≈ 10g)

Carbohydrates: (≈ 20g)

Dinner:


Fat: Moderate (≈ 15g)

Carbohydrates: Moderate(≈ 40g) (Fiber Dense)

Sample Day:

Breakfast / Pre-Workout:

› Protein: High (≈ 30g)

› Carbs: (≈ 20g)

› Fat: Low (≥ 5g)

Whey Protein (1 Scoop)

Oatmeal (1/2 Cup)

Calories: 270

Protein: 29g

Carbs: 30g

Fat: 5g

a) Post-Workout:


› Carbs: High (≈ 80g)

› Fat: Low (≥ 5g)

Greek Yogurt (1 Container)

Turkey Lunch Meat (4 Ounces)

Whole Wheat Bread (2 Slices)

Mini Wheats (24 Biscuits)

Skim Milk (1 Cup)

Calories: 577

Protein: 50g

Carbs: 90g

Fat: 5g

b) Lunch:


› Fat: (≈ 15g)

› Carbs: (≈ 40g)

Chicken Breast (8 Ounces)

Peanut Butter (2 Tbsps.)

Brown Rice (1 Cup)

Calories: 559

Protein: 50g

Carbs: 52g

Fat: 20g

Snack:

› Fat: (≈ 15g)

› Protein: (≈ 10g)

› Carbs: (≈ 20g)

Low Carb Tortilla (8 Ounces)

Peanut Butter (2 Tbsps.)

Calories: 280

Protein: 16g

Carbs: 26g

Fat: 17g

Dinner:


› Fat: (≈ 15g)

› Carbs: (≈ 40g)

Tuna (2 Pouches)

Mayonnaise (2 Tbsps.)

Whole Wheat Bread (4 Slices)

Calories: 450

Protein: 51g

Carbs: 33g

Fat: 17g

Depending on if you

workout that day or if

it is an off day will

determine whether

you eat a “post-

workout” type meal or

a normal “Lunch”

Supplement Regimen

Morning: ⧠ Choline ⧠ Vyvanse (30mg)

⧠ Noopept ⧠ EGCg ⧠ B-Complex ⧠ L-Carnitine ⧠ Probiotics

Pre-Workout ⧠ Cardio Ignitor ⧠ Noopept ⧠ Amino X ⧠ L-Carnitine

Post Workout: ⧠ Animal Pack ⧠ Fishoil ⧠ Citrcuel

Before Bed: ⧠ Uridine ⧠ Melatonin ⧠ Magnesium ⧠ Zinc

Workout Program

Monday (Chest/Shoulders/Triceps) 1 2 3 4 5 6

Chest Sets Reps Weight

Incline Chest Press 5 5

Fly’s 3 10

Shoulders Sets Reps Weight

DB Shoulder Press 3 8

Lateral Raises 3 10

Triceps Sets Reps Weight

Close Grip Bench 3 8

Tuesday (Back/Biceps/Legs) 1 2 3 4 5 6

Back Sets Reps Weight

Barbell Row 5 5

DB Shrugs 4 12

Reverse Fly’s 3 10

Biceps Sets Reps Weight

EZ Bar Curls 3 8

Reverse Curls 2 12

Legs Sets Reps Weight

Single Leg Press 3 8

Leg Extension 3 12

Thursday (Chest/Shoulders/Triceps) 1 2 3 4 5 6

Chest Sets Reps Weight

Flat Bench Press 3 8

Decline DB Press 3 10

Shoulders Sets Reps Weight

Shoulder Press 5 5

Triceps Sets Reps Weight

V-Bar Pushdown 3 10

Iso Tricep 2 10

Friday (Back/Biceps/Legs) 1 2 3 4 5 6

Back Sets Reps Weight

Cable Rows 3 10

Pull-Ups 2 max

Lat Pull-Down 3 8

Biceps Sets Reps Weight

Incline DB Curls 3 8

DB Preacher Curls 2 10

Legs Sets Reps Weight

Squats 5 5

Calf Press 3 15

Abs (Monday, Thursday) 1 2 3 4 5 6

Exercise Sets Reps Weight

Weighted Sit-Ups 3 12

Ab Twist Machine 2 12

Russian Twists 2 12

Leg Lifts 2 12

Ab Glider 2 12

Leg Raises 1 max

Body Fat%

Date Weight Body Fat % Lean Body

Mass

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