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INTRODUCTIONAt ATHLEAN-X we know that abs are made in the kitchen. But rocking a body that has six packabs year-round isn’t easy. Let’s face it, food is one of life’s greatest joys. The ATHLEAN-X FactorMeal Plan is written to allow you to enjoy your life while still eating healthy, supporting yourtraining and achieving that ripped, ATHLEAN look. Consider this recipe guide a supplement tothat. All the recipes cotained are Athlean-Approved and will not interfere with your traininggoals. In fact, since many of the recipes use ATHLEAN-Rx they’re going to help you move closerto achieving your goals. Why eat regular cookies when you can eat cookies that are packedwith Kre-Alkayn that’s going to help you pack on lean muscle AND taste great. seems like ano-brainer. Like always, you’re not required to use our supplements. Many of these recipes willwork without the use of supplements or even with another brand, but if you want supplementsthat I’d put in my own body, I recommend ATHLEAN-Rx.Stay Strong (and enjoy!)Jeff

ABOUT ATHLEAN RX X-CITEX-Cite continues carve out its place as one of the most effective pre-workout supplements on themarket. Made from the most researched, most effective ingredients in sports nutrition, it’s no wonderwhy X-Cite is the choice for serious athletes.BETA ALANINEBeta Alanine Increases intramuscular concentrations of carnosine thereby increasing strength, power,endurance and recovery, thereby increasing athletic performance and muscle mass. Increases fat loss and muscle growthReduces post training session fatigueL-CITRULLINE MALATEOne of the best benefits of L-Citrulline DL-Malate is enhanced ATP production. This is needed by everyliving cell in the body and equates to higher energy levels. This is even more important for muscles whichare engaged in heavy training or otherwise working. Increased ATP production also leads to the ability totrain harder and recover faster. Improves muscle endurance and aerobic performanceBoosts energyIncreases ATP production allowing for harder training and faster recoverySupports lean muscle mass gainsCREATINE HCLCreatine hydrochloride’s main benefit is helping to build muscle faster andeasier. This is thought to be due to an increase in the production and supplyof ATP to working muscle cells. This also provides more energy to the muscles,helping to avoid lactic acid build-up and allowing for longer and more intenseworkouts. Increases muscle strength and powerAllows for faster and easier muscle growthIs better absorbed than Creatine Monohydrate and does notrequire a loading phaseReduces muscle damage and post workout soreness

L-TYROSINEOne huge benefit of L-Tyrosine supplementation is that it can be useful for weight loss. It does this byimproving some of the neurobiological disturbances typically caused by dietary restrictions. Medical researchalso indicates that L-Tyrosine supplementation can sharpen the memory, if taken on a regular basis. Tyrosine isable to protect the nerves from toxins and it is even able to cross the blood-brain barrier, which is one of thereasons why it is effective at raising the levels of key neurotransmitters. Another interesting l-tyrosine benefit isit helps the body adjust to situations of cold and fatigue. Supports weight lossImproves memoryRegulates hormonesBETAINE ANHYDROUSOne of the most important benefits of Betaine is its ability to improve muscle strength and power duringtraining sessions. Some studies have shown that it can improve endurance, increase the number of reps thatcan be done with a given weight, and improve power and force with every rep. Evidence also indicates thatBetaine improves protein synthesis following training sessions. Improves muscle strength, power and enduranceIncreases protein synthesis following training sessionsIncreases growth hormone and insulin-like growth factor 1 productionMay help promote fat lossTAURINEBrand new studies suggest that Taurine is the most abundant amino acidin the body (above glutamine), particularly in the power generating type IIfibers. Through supplementation it is possible to maintain peak stores of thisimportant nutrient to enable more consistent force production without energydropoff. Long term, taurine has been shown to be a cell volumizer that boostsinternal muscle hydration resulting in higher rates of muscle growth andfunction. Supports greater muscle growth and functionHelps support cardiovascular functionHelps temporarily restore mental alertnessAssists in periods of increased mental and physical exertion

CHOLINE BITARTRATECholine is a precursor for several neurotransmitters that are important for brain function including musclecontrol, reflexes, memory and cognition. Research has also shown Choline to be beneficial for attention andfocus. Improves attentionEnhanced focusCAFFEINE ANHYDROUS AND GUARANACaffeine is a widely used stimulant which is well studied and known to be safe in dosages of up to 500-600mg. X-Cite provides the perfect blend of natural anhydrous caffeine and its herbal relative guarana, to produceunparalleled mental alertness and energy without the jitters or dangerous side effects of other popular preworkout stimulants. Increases muscle endurance and strengthDecreases muscle fatigue during workoutsBoosts thermogenesisImproves concentration and short term memory

X-CITE JELLO SHOTSINGREDIENTS:1 scoop ATHLEAN RX1 X-CITE in Cherry Lemon Ice, Fresh Squeezed Orange, Jolly Watermelon Pucker orCountry Pink Lemonade1 Small Box Sugar Free Jell-O (choose your favorite flavor)DIRECTIONS:Open package of Jell-O and pour it into your mixing bowl.Add boiling water and mix until Jell-O is fully dissolved.Add of RX1 X-CITE and mix.When X-CITE is fully dissolved, pour in cold water and mix thoroughly.Pour mixture evenly into your ice cube tray (should hold 12 cubes).Refrigerate until firm (usually about 3 hours).30 Minutes prior to working out pop 6 shots and train hard! Enjoy!NUTRITION FACTS:Makes 2 servings. Each serving contains 45 calories, 2g protein, 0g fat, 6g carbs.

X-CITE MORNING ISLAND SMOOTHIEINGREDIENTS:1 scoop ATHLEAN RX1 X-CITE in Fresh Squeezed Orange1 1/2 cups freshly squeezed orange juice (4 oranges)1 tbsp freshly squeezed lime juice1 cup strawberries, tops removed, and cut in half1/2 to 1 ripe bananaDIRECTIONS:Combine RX1 X-CITE, orange juice, lime juice, strawberries, and banana.Process in a blender until smooth.Refrigerate until cold.NUTRITION FACTS:Makes 1 serving. Each serving contains 295 calories, 4g protein, 0g fat, 72g carbs.

ABOUT ATHLEAN RX2 XLR8Since it exploded onto the market, XLR8 has continued to earn praise from the thousands of members ofTeam Athlean who have experienced its power. Nothing fancy, just the stuff you need.KRE-ALKALYNKre-Alkalyn is a buffered form of creatine that is processed at a higher PH level than the more acidiccreatine monohydrate form. The more acidic the creatine, the more likely it is to chemically beconverted into creatinine the unusable byproduct. The decreased acidity of Kre-Alkalyn allows moreof the creatine to be absorbed by the muscles and allows for smaller effective dosages with NO NEEDFOR LOADING! This delivery is extremely well tolerated by the body with far less “creatine bloat”experienced and does not have to be cycled allowing you to get the uninterrupted benefits of creatine. Increases muscle strength and powerAllows for faster and easier muscle growthIs better absorbed than Creatine Monohydrate and does not require a loading phaseReduces muscle damage and post workout sorenessReduces post training session fatigueBETAINE ANHYDROUSOne of the most important benefits of Betaine is its ability to improve muscle strength and powerduring training sessions. Some studies have shown that it can improveendurance, increase the number of reps that can be done with a givenweight, and improve power and force with every rep. Evidence alsoindicates that Betaine improves protein synthesis following trainingsessions. Improves muscle strength, power and enduranceIncreases protein synthesis following training sessionsIncreases growth hormone and insulin-like growth factor1 productionMay help promote fat loss

BANANA BREAD PROTEIN SHAKEINGREDIENTS:1 scoop ATHLEAN RX2 XLR8 in French Vanilla Bean or Strawberry Banana Split½ ripe banana1/4 cup cooked oatmeal1/3 cup bran flakes type cereal½ cup skim milkStevia and cinnamon to tasteDIRECTIONS:Blend and enjoy!NUTRITION FACTS:Makes 1 serving. Each serving contains 321 calories, 23.5g protein, 2.5g fat, 53g carbs.OATMEAL SUBSTITUTE PROTEIN SHAKEINGREDIENTS:1 scoop ATHLEAN RX2 XLR8 in French Vanilla Bean, Strawberry Banana Splitor Chocolate Fudge Brownie½ cup cooled cooked oatmeal(can use oat flour or dry oats if you’re really short on time!)½ tbsp maple syrupHandful of chopped almonds½ cup skim milkDIRECTIONS:Blend and enjoy!NUTRITION FACTS:Makes 1 serving. Each serving contains367 calories, 26.5g protein, 7.5g fat, 48.5g carbs.

BREAKFAST PROTEIN SMOOTHIEINGREDIENTS:2 scoops ATHLEAN RX2 XLR8 in French Vanilla Bean or Strawberry Banana Split1 cup almond milk (or regular nonfat milk)1/2 cup of spinach1/2 cup of blueberries (or raspberries)1/2 cup uncooked oatmeal1 tbsp peanut butterIceDIRECTIONS:Blend and enjoy!NUTRITION FACTS:Makes 1 serving. Each serving contains 443 calories, 36g protein, 13.5g fat, 43g carbs.GREENS PROTEIN SHAKEINGREDIENTS:1 scoop ATHLEAN RX2 XLR8 in French Vanilla Bean or Strawberry Banana Split1 cup water½ cup nonfat Greek yogurt½ ripe banana½ tbsp flax seed oil½ tbsp honey1 tsp spiralina (or a handful of spinach will do)IceDIRECTIONS:Blend and enjoy!NUTRITION FACTS:Makes 1 serving. Each serving contains313 calories, 28.5g protein,8g fat, 31.5g carbs.

COFFEE PROTEIN PICK ME UPINGREDIENTS:2 scoops ATHLEAN RX2 XLR8 in French Vanilla Bean or Chocolate Fudge Brownie8 oz. cooled coffee½ tbsp peanut butter½ frozen bananaCinnamon and stevia to tasteIceDIRECTIONS:Blend and enjoy!NUTRITION FACTS:Makes 1 serving. Each serving contains 309 calories, 32.5g protein, 6.5g fat, 29g carbs.PROTEIN PUMPKIN CREAM CHEESEINGREDIENTS:2 scoops of ATHLEAN RX2 XLR8 in French Vanilla Bean1/3 cup Pure Pumpkin½ cup nonfat cottage cheese2 tbsps honey or agave½ tsp vanilla extractCinnamon and dash of nutmegDIRECTIONS:Blend all ingredients together and then store in a container to spread on toast,and add to oatmeal or just eat by itself!NUTRITION FACTS:Makes 4 servings. Each serving contains 108 calories, 10.5g protein, .5g fat, 16g carbs.

PROTEIN PANCAKESINGREDIENTS:2 scoops ATHLEAN RX2 XLR8 in French Vanilla Bean1 cup whole oats2 whole eggs2 egg whites1 banana1 cup berries2 tbsp peanut butterCinnamon to taste1 tbsp coconut oilDIRECTIONS:Cook the oats as directed.Add the eggs and egg whites and beat.Toss in RX2 XLR8, banana, berries, and peanut butter and stir.Shake some cinnamon over the mixture; add sweetener if you prefer.Place a pan on high heat and add coconut oil.Spoon in the mixture a little at a time to make silver dollar-size pancakes.Flip when bubbles appear on the surface.(Adapted from Muscle & Fitness.)NUTRITION FACTS:Makes approximately 3 servings. Each serving contains 387 calories, 21g protein,17g fat, 41g carbs.

PROTEIN OATMEALINGREDIENTS:1 scoop ATHLEAN RX2 XLR8 in French Vanilla Bean or Chocolate Fudge Brownie3/4 cups whole oats1/2 cup unsweetened almond milk or water1 egg white1/2 tbsp steviaGround cinnamonChopped almonds or walnuts (optional)DIRECTIONS:Place the oats in a microwave safe bowl.Mix in the RX2 XLRU, almond milk, and stevia in a shaker and add it to the oats.Microwave on high for 2 minutes.Stir and then microwave for 1 more minute or until the oats are cooked.Sprinkle some cinnamon and add some chopped nuts.NUTRITION FACTS:Makes 1 serving. Each serving (without chopped nuts) contains 361 calories, 23g protein,8.5g fat, 49g carbs.