Laron Landry
Pro Football suPerstar

PHASE 1

DiEt + trAining SEriES

gEt SWOLE DiEt + trAining gUiDE

gEt SWOLE + TRAINING GUIDE

FOOD LiSt

MEAtS:
• Chicken • Mackerel • Salmon • Tuna • Lean Beef • Jerky • Turkey • Lunch Meat Ham • Lunch Meat Roast Beef • Eggs

VEgEtAbLES:
• Asparagus • Bamboo Shoots • Bean Sprouts • Beet Greens • Bok Choy Greens • Broccoli • Cabbage • Cauliflower • Celery • Chards • Chicory • Collard Greens • Cucumber • Endive • Escarole • Garlic • Kale • Kohlrabi • Lettuces • Mushrooms • Mustard Greens • Parsley • Radishes • Salad Greens • Sauerkraut • Spinach String Beans • Summer Squashes • Turnip Greens • Watercress • Yellow Squash • Zucchini Squash

CArbOHYDrAtES:
• Brown Rice • Sweet Potato • Quinoa • Oatmeal • Whole Wheat Bread • Ezekiel Bread • Whole Wheat Spaghetti • Yams • Barley • Rye Bread • Pumpernickel Bread

FAtS:
• Avocado • Almonds • Cashews • Olive Oil • Whole Organic Butter • Walnuts • Kidney Beans • Black Beans • Brazil Nuts

FrUitS:
• Apples • Strawberries • Papaya • Pears • Fresh Prunes • Orange • Grapefruit • Kiwi • Peaches

COnDiMEntS + SEASOningS:
• Spicy Mustard • Hot Sauce • Crushed Red Pepper • Mrs. Dash Original Blend • Mrs. Dash Fiesta Lime • Mrs. Dash Extra Spicy • Mrs. Dash Tomato Basil Garlic • Mrs. Dash Lemon Pepper

www.bodybuilding.com/getswole TO SEE “PROPER FORM” EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COM

gEt SWOLE + TRAINING GUIDE

PHASE 1: WEEKS 1–4

EX. tiME:
Wake Up

7:00am

SUPPLEMEnt:
RE-CON®: 1/2 scoop * Take with 8-12 oz. of water. ARMOR-V™: 6 capsules * Take with 8-12 oz. of water.

FOOD:
• 3 whole eggs • 1/4 cup oatmeal • 1 cup of fruit

EX. tiME:
Mid-Morning

10:00am

SUPPLEMEnt:
COMBAT POWDER®: 2 scoops * Take with 8-12 oz. of water & 2 oz. of heavy