The document provides guidelines for a muscle building diet, including consuming 0.75 grams of protein per pound of body weight daily, calculating daily calorie needs, and consuming meals with a combination of protein, carbs and fats while drinking 128 ounces of water per day. It recommends strength training that focuses on large muscle groups with heavy weights and low repetitions to maximize muscle gains. Proper nutrition, rest and recovery between strength training sessions is important to allow muscles to repair and grow. Sample meal plans and protein shake recipes are included.

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MUSCLE BUILDING DIET
Building lean mass will require focused protein consumption, increased caloric intake and dedicated strength training.
GOALS
Daily Protein Intake
• Consume 0.75 grams of protein for every pound of body weight.
◦◦ 200 lb person will need to consume 150 grams of protein per day.
• Maximum consumption of 40 grams of protein per meal.
Calorie Consumption
• Calculate basal metabolic rate http://www.webmd.com/diet/healthtool-metabolism-calculator
• Take your base metabolic rate + 400 calories per day = Daily Calorie Requirement
• Divide your Daily Calorie Requirement by 6 = Average calories per meal
◦◦ Spread your meal consumption over 6 meals/snacks per day. This provides a constant stream of fuel and
building blocks for your body.
◦◦ Example- 2,700 calorie base metabolic rate + 400 calories = 3,100 calories per day. Divided by 6 = 517
calories per meal.
• Track your meals, calories and protein consumption in a daily journal. It is very easy to under consume and
sabotage your muscle gain if you are not paying close attention.
Water Consumption
• Consume 128 oz. of water per day.
◦◦ Spread consumption throughout the day.
Strength Training -
This section should be tailored to the athlete depending on the sport or activity the lean muscle is intended.
Below is a simple overview for a general weight lifter.
• Fastest muscle gains are made with lifting heavy weights with low repetition.
◦◦ Lifting 80-90% of your one rep max 3-4 times over 3 sets per lift.
• Focus on lifts that incorporate large muscle groups.
◦◦ Examples - Dead-lift, Squat, Power Clean, Snatch, Lunges.
◦◦ Rotate lifting routines so the same lifts are not being done over and over. This will challenge the muscles
and postpone a plateau effect.
• Reduce cardiovascular training. Long endurance bike rides or runs will be counterproductive to building lean
mass quickly.
• Recovery time is extremely important. Muscle mass can only be gained while the muscles are repairing
themselves. This is done through proper nutrition and rest. If muscles are not allowed to recover before the
next training session they will break down further. Muscle wasting will set in and results will become opposite
of the goal.
• Consume 40 grams of protein immediately following any strength training session. LSVIBE Shake is perfect.
See Page 2 for Food Guide

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1875 N. LAKEWOOD DRIVE, COEUR D’ALENE, ID 83814
MUSCLE BUILDING DIETCONTINUED
FOOD EXAMPLES
Protein Sources
• Grilled, Skinless Chicken or Turkey Breasts
• Grilled or Baked Fish: Salmon, Cod, Tilapia, Tuna
• Grilled or Pre-Cooked Shrimp (Non breaded)
• Peanut Butter, Almond Butter
• Lean Steak
• Lean Pork
• Hamburger: Grass Fed, Low Fat
• Ground Turkey
• Deli meat: Sliced Turkey or Chicken Breast
• Beans: Black, Pinto, and Kidney
• Tofu
• Yogurt
• Eggs
Carb Sources
• Gluten Free Bread
• Oatmeal
• Whole Grain Brown Rice
• All Veggies
• All Fruits
Fats
• Cheese
• Real butter
• Olive Oil
• Almonds
• Walnuts
• Sunflower Seeds
• Milk
See Page 3 for Diet

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1875 N. LAKEWOOD DRIVE, COEUR D’ALENE, ID 83814
MUSCLE BUILDING DIETCONTINUED
DAILY DIET
Breakfast
• Meal
• 16 oz. glass of water
• Life Shotz
Mid-Morning Snack
• LSVIBE Shake, fruit, veggies
• 16 oz. glass of water
Lunch
• Meal
• 16 oz. glass of water
Mid Afternoon Snack
• LSVIBE Shake, protein bar, fruit, veggies
• 16 oz. glass of water
Dinner
• Meal
• 16 oz. glass of water
2 hours before bed snack
• LSVIBE Shake
Meals = 1-2 servings of protein, 1 serving of carbs (all veggies you want), and 1 serving of fat.
See LSVIBE Program Guide for more food examples.

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1875 N. LAKEWOOD DRIVE, COEUR D’ALENE, ID 83814
MUSCLE BUILDING DIETCONTINUED
SHAKE RECIPES
These shakes are a filling meal replacement and pack just over 40 grams of protein. These options will
provide ample protein, fats and calories to promote lean muscle growth. They will also make you over-
weight if you are not matching them to a strength training or workout regimen.
Chocolate Peanut Butter Cup Shake
1 Scoop LSVIBE Chocolate
2 Tbsp Almond Butter or organic peanut butter
16 oz organic milk or almond milk
690 Calories, 42 grams protein
Peanut Butter/Banana Smoothie
1 Scoop LSVIBE Vanilla
½ banana
1 Tbsp chia seeds (whole or ground)
1 Tbsp Almond butter or organic peanut butter
16 oz organic milk or almond milk
695 Calories, 42 grams protein