Meal Plans

New Year, New You: Nutrition Plan

While training is critical to improving your physique, you won't get there without a proper meal plan.

General Rules for All Three Months

1. Eat smaller meals every 2–3 hours, rather than a few huge meals, each day. More frequent eating will give you the nutrients you need to grow while helping to keep your metabolism revved for burning fat. Including pre- and post-workout meals and other snacks, you should hit about eight meals a day.

2. Stick with shakes for your pre- and post-workout meals. You need very fast-digesting protein to encourage muscle growth at this time, and whole foods are too slow to offer much benefit. Thirty minutes before workouts, drink a 20-gram protein shake that includes 20–40 grams of slow-digesting carbs. Within 30 minutes after your workouts, down a 40-gram protein shake with 40–100 grams of fast-digesting carbs.

3. Water is a critical component of your diet. It keeps your metabolism humming and helps you maintain muscle fullness. Guzzle about 1 gallon of water per day.

Dymatize Foundational New Year's Supplement Stack

This potent triple stack from Dymatize covers all the bases to guarantee your body gets the nutrients it needs, when it needs them most. 

Dymatize PreW.O. is formulated with high-potency ingredients including Citrulline Malate, Beta Alanine, Teacrine®, and Nitrosigine to support super-intense training sessions. Mix it up with some water and drink 15 to 30 minutes before you hit the gym. Engineered to deliver energy, strength, pump, and intensity, PreW.O. will help you reach your goals and make every workout count.

To be able to hit the gym day after day, you need to give your muscles the tools to recover. Dymatize AminoPro can be taken before, during, or after a workout. The high-quality amino acids including BCAAs provide muscle support during intense workouts and throughout the day. And the electrolytes help keep hard-working athletes hydrated. Also keep in mind AminoPro +Energy which comes with caffeine for a boost of energy when you need it.   

Packing on muscle requires feeding those muscles—nourishing them with whey protein after every workout. If your goal is gains in muscle size and strength, Dymatize ISO100 is the perfect protein for you. Each serving delivers 25g of fast-digesting hydrolyzed 100% whey protein isolate, 5.5g of BCAAs, 2.7g of Leucine, and not much of anything else. It is free of gluten and lactose, with only 1g or less of sugar and fat. ISO100 quickly replenishes amino acids, making it ideal to use throughout the day, such as first thing in the morning or right after an intense workout to aid in muscle recovery.

Get the meal plan for each month of the New Year, New You Program>>


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These statements have not been evaluated by the food and drug administration. These products are not intended to diagnose, treat, cure, or prevent any disease. The information provided is for informational purposes only and is not intended as a substitute for advice from your physician or other healthcare professional. Consult with a health-care professional before starting any diet/nutrition, exercise, or supplementation program.