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5, 3, 2 Strength Program: Diet And Supplements

Eat to get STRONG

5, 3, 2 Strength Program: Diet And Supplements
Written By Jim Stoppani, PhD
Updated September 28, 2023

To really maximize strength you need to not just train like a beast in the gym, but you also have to eat like a beast in the kitchen.

And a beast gets its strength and energy from fueling its body properly. If maximal strength is your true goal then you should consider following more of a mass-gain eating plan as I have outlined below.

This diet follows my Updated Muscle-Building Nutrition Rules.

I highly encourage you to read the rules If you want to focus on losing body fat while you gain strength, consider my 1-2-3-Lean program Or my Super Shredded 8 Diet

5,3,2 Program Basic Diet

Sample Diet

The following diet samples are based on the rules discussed above and broken down into different examples based on when you train. Regardless of when you train, each sample diet totals: 3700 calories, 335 g protein, 340 g carbs, and 110 grams fat (for the 180-pound person that equals about 20 cals per pound, about 1.8 grams of protein per pound, just shy of 2 grams of carbs per pound, and about 0.6 grams of fat per pound of body weight)

For those who workout first thing in the morning

Preworkout (30-45 minutes workouts)

(Product Contains ALL of the following ingredients at specific doses)

  • 6 grams BCAAs (at a 2:1:1 ratio of leucine:isoleucine:valine)
  • 2 grams creatine HCL
  • 2 grams beta-alanine
  • 1.5 grams betaine
  • 1 gram Taurine
  • 600 mg NAC (N-Acetyl L-Cysteine)
  • 150 mg Alpha-Glyceryl Phosphoryl Choline (Alpha GPC)
  • 6 grams Citrulline malate
  • 500 mg beet extract
  • 1.5g L-Tyrosine
  • 300 mg Caffeine
  • 50 mcg Huperzine A
  • 5 mg Bioperine (for enhanced absorption of active ingredients)

Preworkout part 2 (10-30 minutes before wokrout)

  • 20-30 g protein from a protein powder blend like Pro JYM
  • 1 large apple

Postworkout (within 30 minutes after workouts)

(Product – Post JYM active matrix + Post JYM fast carbs/dextrose –contains all of the below recommended ingredients at the specific doses)

  • 30 grams dextrose
  • 6 grams BCAAs (at a 3:1:1 ratio of leucine:isoleucine:valine)
  • 3 grams glutamine
  • 2 grams creatine HCL
  • 2 grams beta-alanine
  • 2 grams L-carnitine L-tartrate
  • 1.5 grams betaine
  • 1 gram taurine
  • 5 mg BioPerine (to enhance absorption of the active ingredients)

Breakfast (30-60 minutes after postworkout meal)

  • 3 whole eggs
  • 5 egg whites
  • 1 Tbsp Olive oil (scramble eggs cook in olive oil)
  • 2 cups cooked Oatmeal (1 cup dry oats before cooking)
  • 1 Tbsp honey (mix honey in oatmeal)
  • 1 dose Vita JYM multivitamin

Late morning snack

  • 1 cup low-fat cottage cheese
  • 1 cup sliced pineapple
  • (mix pineapple in cottage cheese)

Lunch

  • 1 can albacore tuna
  • 2 slices whole-wheat (or Ezekiel) bread
  • 1 Tbsp light mayonnaise
  • 1 large piece of fruit (apple, orange, banana, etc.)
  • 4 capsules Omega JYM fish oil

Afternoon Snack

  • 20-30 g protein from a protein powder blend like Pro JYM
  • 1Tbsp Peanut butter
  • 1 Tbsp Jam
  • 2 slices whole-wheat (or Ezekiel) bread
  • (make PB sandwich to eat with shake)

Dinner

  • 8 oz. New York Strip Steak (or salmon or other fish, or chicken or other poultry, or pork)
  • 1 medium sweet potato (or cup of brown rice or cup of beans)
  • 2 cups mixed green Salad
  • 2 Tbsp salad dressing (olive oil n vinegar)

Before Bed Supplements (1 hour before bed)

  • 1 dose ZMA JYM (females take 2/3 dose)

Before Bed Snack (have immediately before bed - at least 1 hour after ZMA)

  • 20-30 g protein from a protein powder blend like Pro JYM
  • or 1 cup cottage cheese or 1 cup Greek yogurt (with 1 teaspoon honey)
  • 1 Tbsp Peanut butter (can add to shake or Greek yogurt or eat separate)
  • 500-6000 IU Vitamin D3

For

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