The chart consists of three alternate nutrient meal plans each specialised for
their specific purpose. Each program has a macronutrient breakdown specifying
the number of grams per pound of bodyweight recommended for one days
eating. The plans on the chart are starting points depending on what your goal is.
So if you are over fifteen percent body fat then the chart would recommend you
begin with System – C.

Regardless of what system you begin with, monitoring your response to the
program is critical. Depending on your goals ands results, chances are you will
end up fine tuning your carbohydrate intake and fat intake to achieve your goals
in the most time effective manner.

Following are general explanations behind each macronutrient and tips on how
and why to increase your decrease your personal intakes of fat and carbohydrate
for optimal results:

Protein – Protein is the body’s main building material consisting of amino acids.
All of the body’s tissues are made up of protein including the hair, skin, muscles,
blood and the brain.

Intense weight training increases the body’s protein requirements. Your Muscles
absorb tremendous amounts of protein to support an explosive growth spurt. It is
crucial that adequate amounts of quality protein are available to the muscles or
muscle catabolism can occur, not our goal of muscle growth.

High protein intake is especially important for hard gainers with fast metabolic
rates who have had previous challenges increasing muscle mass.
As each of the three meal plans all include intense weight training as a
supplement to the program, protein intake is high and identical for all three meal
plans.