Plyometrics - Simple Power Program

Try this plyometric power program for your lower body to increase your performance in sports such as football or basketball.

A Super Diet to Pack on Mass

Breakfast 1 - Immediately When I Wake up
Food	Cal.	Protein	Carbs	Fat
1 scoop whey protein	85	20	1	0
Banana	100	1	27	0
Total	185	21	28	0
Breakfast 2 - Normal Time
Food	Cal.	Protein	Carbs	Fat
2 Whole eggs	168	12	1	10
3 Egg Whites	51	12	0	0
1 Cup of Poridge	145	6	25	3
Total	364	30	26	13
Morning Snack - After Period 1
Food	Cal.	Protein	Carbs	Fat
1.5 Scoops Casein Protein	180	35	6	2
1 cup Oatmeal	143	3.5	24	4
Total	323	38.5	30	6
Lunch - After Period 3
Food	Cal.	Protein	Carbs	Fat
Roast Beef Sandwiches*	614	54	54	20
Apple	110	0	30	0
Total	724	54	84	20
OR
1 Can Tuna	220	41	0	5
4 slices Whole Wheat Bread	280	12	52	4
1 cup Green Beans	36	2	8	0
Total	536	55	60	9
Afternoon Snack - Lunch time
Food	Cal.	Protein	Carbs	Fat
1.5 Scoops Casein Protein	180	35	6	2
1 cup Oatmeal	143	3.5	24	4
Total	323	38.5	30	6
Pre-workout - After School
Shake;	Cal.	Protein	Carbs	Fat
1 Scoop Whey Protein	85	20	1	0
3g Creatine
10g BCAAs
5g Glutamine
Apple	110	0	30	0
Total	195	20	31	0
Mid-workout
Shake;
1 Scoops Whey Protein
3g Creatine
10g BCAAs
5g Glutamine
Post Workout
Shake;	Cal.	Protein	Carbs	Fat
1 Scoops Whey Protein	85	20	1	0
1 scoop Casein Protein	120	25	4	2
3g Creatine
10g BCAAs
5g Glutamine
Gatorade	270	0	66	0
Dinner
Food	Cal.	Protein	Carbs	Fat
Sirloin Steak	288	48	0	8
2 cup Brown Rice	436	10	92	4
2 cups Veg	44	3	8	0
Total	768	61	100	12
OR
Chicken Breast	247	53	0	3
2 cup Spaghetti	442	16	86	2
2 cups Veg	44	3	8	0
Total	733	72	94	5
OR
Chicken Breast	247	53	0	3
2 Potatoes	200	8	26	0
15 asparagus Spears	45	4	9	0
2 cups Veg	44	3	8	0
Total	536	68	43	3
Bedtime Snack
Food	Cal.	Protein	Carbs	Fat
1 scoop Casein Protein/GABA	120	25	4	2
Total	120	25	4	2