Pre-Workout Nutrition: Meal and Supplement Guide

Quality nutrition fuels exceptional workouts and personal growth.

### Pre-Workout Meal: Fueling for Maximum Gym Performance
* 🍖 For my pre-workout meal, I'm having **8 ounces of grass-fed ground beef**, which is **90% lean**, to ensure I'm consuming **quality protein**.
* 🥚 Alongside the beef, I add three eggs, seasoned ground beef, and 2.5 cups of rice, which together provide a **satisfying and nutritious meal**.
* 🍚 "Eating your highest carb meal an hour and a half before training is **crucial for filling glycogen stores**, leading to **better energy and muscle performance**."
* 🕒 I typically wait about **1 hour and 45 minutes** after this meal before hitting the gym to allow for **proper digestion**.
* 💪 I also prepare a pre-workout shake with glutamine and Rise Godzilla, a supplement that helps **enhance my performance without excessive caffeine**.
* 📅 Consistency and a solid process are key; I emphasize the importance of developing a mindset that embraces **growth and accountability** within a **supportive community**.
* 🔥 "You can't do this alone; having **accountability partners and a tribe** is essential for achieving your goals."
* 🏋 After my meal, I focus on my workout with **intensity**, believing that the way I approach my nutrition and training reflects my overall **dedication to self-improvement**.

all right boys, about to take down my pre-workout meal. Going to end up having about 8 ounces of grass-fed ground beef. This is 90 lean, 10% fat. Usually, I like to shoot for 937, but since I'm just maintaining right now, I'm at about 212 lb. Um, I'll just stick with that, that 9010. Make sure it is grass-fed though. You don't want to be putting shitty red meat into your body. That's when you start getting into some complications. Um, it's definitely more expensive, but if you're putting quality things into your body, you're going to get quality out physically and mentally. Then on top of that 8 oz of ground beef, I'm going to add about three eggs in there. I season the ground beef, I don't season the egg. I found that that mixture of the seasoned ground beef with just like the tender amazingness of the egg is just [ __ ]. It's great. And then I'll mix about 2 and 1/2 cups of rice and

then I'll probably have about a cup of blueberries in there. That'll be enough carbs. I'll add the macros on the screen for y'all so you can see. But that's my favorite go-to pre-workout meal. It's simple, it's tasty, and it's, you know, sometimes I might put chicken in instead of the egg, um, and sometimes I might just do a whole entire pound of ground beef. But I'm a big eater, especially for that pre-workout meal. We all know, and if you don't know, you need to be doing this, is going to equate to so much more progress in the gym. You have to be eating your, I would say, highest carb meal of the day an hour and a half before you go train, at least an hour and a half, maybe an hour 45, 2 hours before, based on the quantity of food that you're taking in. But that way, you're giving your body enough time to digest those complex carbs that you ate, and then your glycogen stores are going to be full.

your muscles are going to be able to pull that glycogen, which is a mix of blood sugar glucose and water. So, you have that mixture. That's what leads to that nasty juicy pump. So, you can have the sustained energy and the strength that you need to really go in there and kill your workout. So, I'm going to get this cooking up for you guys right now. Sit down and um then we're going to dump some rise pre-workout with some glutamine in the shake. I'm going to show you guys what I do for that. But yeah, I'm starving so I'm excited. Here's a little cheat code for you guys. Don't only seasoning that you'll ever need the rest of your life for Simplicity reasons. Like if you're wondering how can I make a bunch of meals that taste good where I can get my macros in. Literally, you can take chicken, rice, potatoes, ground beef, fruit and then pick a favorite vegetable to throw in there and that is all you need to eat to develop an insane

physique um if you don't want to, you know, invest in a coach who will create a straight-up nutrition plan for you, that's the best way to do it. These are the only seasonings that you need: garlic powder, smoked paprika, black pepper, salt (preferably Himalayan pink salt because of the sodium count). Literally, if it's chicken, I'll lay it on my cutting board and I'll just coat it with all four seasonings on both sides, let it sit, and then I'll throw it on the pan. And you can just, it tastes just like grilled chicken. It develops a little coat like a sear. If I'm doing a steak, I'll do the same thing, but with this ground beef. It's so simple. Once it's about 50% of the way cooked, a little salt, I mean pepper, a little bit of pink salt, a little bit of paprika, a little bit of garlic powder, and then obviously I cooked this in a little bit of butter because I'm not trying to reduce my calories at all right now, but

you can also use something like avocado oil depending on how you feel about seed oils. You could use grape seed oil, um, but my preference would always just be, uh, avocado oil. And then for this exact meal, once the ground beef is about 75% of the way done, I'll take the eggs that I want to crack, boom, boom, boom, and I'm just going right in. Now, if you like your egg sunny side up, you can pick your preference. I think that's a bit [ __ ] so I don't do that at all. But I'll just sit here, let this little fried egg form, and then I'll throw it onto the bed of rice, and I'll just chow down [Music] just like that. Now you can pair that tender egg with all the meat, and then I'm going to throw it on about 2 and 1/2 cups of rice. So I just know from experience that there's about 2 and 1/2 cups of rice in total left in this rice maker, um. You can

obviously just scoop it out with a 1 cup measuring cup. But the more that you do this, the more you're just going to be like, the more you gain experience, the better that you'll get, and the more simple and quick everything will become. Like, I don't even measure out the water that I put in my rice maker anymore. I just eye it. So everything that I do, I know exactly how it's going to come out just because of repetitions, right? Everything's going to build off that mindset of repetitions. Once you crafted a mindset that is ready to learn and it's able to take patterns from everything that you do, everything just becomes simpler, more efficient, easier, and you just continue to level up. I just lost so much of my food for that. So this is my pre-workout meal. Macros are going to be right here on the screen. I had an apple because there were no blueberries. And then I've got a liquid death 'cause I got to stay hydrated, and I hate drinking out of plastic, but

yeah boys, like I've got a simple sugar, I've got a quick-acting carb, and with a meal of this size, I'm usually going to wait about an hour and 45 minutes until I'm in the gym warming up, training. I'm going to scarf this down super fast, and then I'm going to show you guys what I put in my pre-workout mix. It's nothing crazy, you know. I'll throw some glutamine in there, and then I will throw some creatine. Say what you want about the glutamine, I enjoy it, I see the benefit from it. And then I got Rise Godzilla going in the mix today. While I'm waiting, I'll always line up a decent task for me to accomplish right after I eat my pre-workout meal. So, I'm going to be pretty foggy-headed after I eat my pre-workout meal because it's so much food. So, it's going to be something that doesn't require too much mental focus. I try to get all that done in the early beginning hours of my day because

I wake up at 4:25, but right after I eat this, I'm going to show you guys what I'm putting in that drink. And then I'm going to sit down, do some programming, communicate with a couple of my clients, making sure, as always, they're making crazy progress 'cause all of my guys are. And I'm going to jump in my school community, make some videos for them, and then we're going to head off to the gym. So whenever I finish this, I'll see you guys when I'm making that shake. So it's been about 45 minutes since I finished my meal. As soon as I take my last bite, I'll start a timer for an hour and a half. So I'm going to go ahead and get this pre-workout mix going. There's Rise Godzilla, my L-glutamine, my creatine. I'll usually take glutamine in the morning with my morning shake and then take it again before my workout. And then I just take my creatine. I just started taking creatine again. Um, I don't really

think the creatine, uh, is that necessary at all. But I was at the supplement store, and I just decided to buy some. So, I started taking it again. I'm going to go ahead and mix this up. So, I love the r Godzilla because if I want to go in and have just a like normal workout with not too much caffeine, I can just one scoop it. And I think there's what, like 175 in there? Yeah, it's 175. But I still have a clinical dose of beta alanine and a little bit more citrine. So, that's really, really good. You'll never see a one scoop in any other pre-workout that has a clinical dose of beta alanine, which would be 3200 Mig. And then it's got 5,500 mg or 5.5 G um of like the rise Pump Fuel. I'm going to go ahead and double scoop today so we can get a crazy, crazy pump. And it's actually dosed for the double scoop, which is amazing. I mean, 9 G of citrine with only 350 caffeine. I

love that any other pre-workout. If I were to try and get n g of citrine, I'd be throwing down like 400 Megs of caffeine, and it just, you know, just because you're having a lot of caffeine, that doesn't actually always equate to a better workout or a better pump. So, um, throwing down those two scoops here, and no, I'm not sponsored by Rise or any of that. I just really, really like their supplements, and in the industry, I have a lot of Foul Play when it comes to the supplements. Um, you know, I like to give credit where credit is due to uh, the people that actually put out a good quality product. And then here goes that scoop of glutamine. Big thing as well, um, you don't want to put too little or too much water in your pre-workout. That's I see a lot of you guys either dry scooping. If you're still dry scooping pre-workout, stop that [ __ ] like go back to sixth.

grade um, but stop doing that. You need to have a certain amount of water so that it can properly hydrate throughout your body, and for the stimulants and the chemicals in the Pre-Workout to work properly. You need to have at least 16 oz of water mixed with your pre-workout, and you don't want to be drinking 16 oz of water with pre-workout as you're walking into the gym. That's just, you're going to be in there, you're going to be bloated, you're going to feel terrible. So, I like to Pour It Up Now, shake it up, let it sit for a little bit, and by the time I am at the gym, I'll have had 30 minutes to sip on it and let it kick in. Best water ever, nice. So, I'm going to go ahead and go put on my gym clothes, get my gym bag ready, and it's about to be time to head out. It's definitely [__] odd going to the gym at this time. It's

usually the ass crack of dawn, 5:00 a.m. when I'm doing cardio and doing my aggression talks, or it's already pitch blackout outside. I hope you guys didn't think that this is one of these videos where I was just going to let you off the hook, you know. I hope you didn't think this is one of those influencer videos where I'm just trying to entertain and I'm not going to motivate you at all. Bro, absolutely not. I hate that soft ass where people are just trying to crank their views by making you feel good about yourself and your physique. All right, this is no Sam Suic diet YouTube channel. This is a YouTube channel of who actually want to work hard, eat right, and get their life on the right track. Okay, everyone that's subscribed to me, everyone that follows me, everyone in my

community all of my Elite clients. We're all chasing something greater than ourselves, and if you don't fall into that category, if you don't want more for your life, if you're okay with just being [__] average, then stop watching this video. I don't even know how you made it this far already 'cause now we're going to train. This is where I lock the [__] in all day long. I'm planning, I'm preparing. When I'm working, I'm doing everything to the best of my ability because I believe how you do anything is how you do everything. But if I keep that intensity throughout my work, throughout my meals, through my day consistently, by the time I get in the gym, I don't even have to turn it on. I just flip the switch, and I'm locked the [__] in. I'm ready to go, baby. I'm excited. We're going to get this chest pump. I'm going to see you guys in the gym. We're going to

[__] kill [Music] it [Music] there's not much left to love to T to dat to hate. I feel the empty. I feel the minute of decay. I'm on my way down now. I'd like to take you with me. I'm on my way [Applause] down. I'm on my way down now. I'd like to take you with me. I'm on my way [Music] down. The minute that end B it begins to die. I love to just give it. I love to live [Music] [Applause] this. I've been to black and back. I want it out my name. A lack of pain. A lack of a lack of until [Music] the. I'm on my way down now. I like to take you with me. I'm on my way now. I'm on my way now. Love that is we to. I love just. I love to live this life. I love to live this life. I you see it. I tell you now. Do you

see [Music] there [Music] [Music] you not bad for only one and a half meals. You guys think that the reason you can't level up is just because life keeps throwing all of these things at you, but you haven't even become the man that is able to take those things that life is throwing at you and use them as the Stepping Stones. Okay, like all of these things, all of these situations that you have to go through that you think are thrown at you to inhabilitate you are actually thrown at you to develop you into a capable man who can actually conquer the world, into a man who can actually put in the work to achieve the outcome that he desires. The formula will always be mindset, habits, nutrition, and training. I don't care what kind of a funk you're in. I don't care the problems that you have to overcome. The workout will always transcend you, and to be able to go into that workout in the most efficient and most effective way, you

have to have an unbreakable mindset. You have to have a process that is undeniably going to elevate you every single day. All right, because if you don't have that process in place, it doesn't matter how good of a workout you do, how consistent you are. That means you don't have the mindset in place, you don't have the process in place. You will always fall short of what you want to accomplish. It has to be a system, guys, and you got to have a community to hold you accountable. It's almost February. Remember those goals you set in January? How close are you to even accomplishing them? 1/4th of the way? Have you even taken any action on them, or have you already given up one month in? You need accountability. You need like-minded men that are warriors, that are attacking the day every day, that have dropped their ego enough to learn from those around them. That is what we do in my community, in my school, Community Tribe Aggression. You need to join the tribe. You have to

have accountability partners. You have to have other young men who are on the same path as you, conquering their day. There's no way you can do this alone. I couldn't do it alone. I need my tribe. I lead my guys to victory every single day, and we hold each other accountable. If you want to take it to the next level, you have to be able to learn from others who have already walked the path. I just absolutely destroyed that chest day. Let me know if you guys enjoy that type of video. I enjoyed making it. I was going to talk you guys through it, but I didn't have my mic, so I just decided to make it just a couple minutes long and do that little edit. I thought it was pretty cool. Um, but you know, we'll see. I always want to make the content that is going to serve you guys and that you guys are actually going to be able to enjoy and learn from, not just sit there and be entertained by. Okay, drop some drop topics that y'all want me to

make aggression talks about. I guarantee you, I've been through that. I've walked a long road. I guarantee you, I've been through that. I'm here to elevate you guys. I'm here to hold you accountable. I'm here to take you to the next level. As always, in a world full of [__], stay aggressive.

My HUGE Pre Workout Meal

JohnMarkStevenson

I'm having 8 ounces of grass-fed ground beef (90 lean, 10% fat) for my pre-workout meal, along with three eggs, 2.

5 cups of rice, and a cup of blueberries for carbs.

I believe in the importance of quality food for physical and mental well-being, and I aim to eat my highest carb meal 1.

5 to 2 hours before training for optimal energy and muscle glycogen.

For meal variety, I suggest using chicken instead of eggs and sticking to simple ingredients like chicken, rice, potatoes, ground beef, fruit, and a favorite vegetable for meal prep.

A straightforward nutrition plan can be created with just a few seasonings: garlic powder, smoked paprika, black pepper, and Himalayan pink salt.

The cooking process involves coating the meat with seasonings, using butter or avocado oil, and adding eggs for a quick meal.

Repetition and experience in meal prep lead to greater efficiency and simplicity over time.

The speaker has a quick-acting carb and a meal before the gym, followed by a pre-workout mix with glutamine and creatine.

They line up a simple task to accomplish after eating, and then focus on client communication and making videos.

The pre-workout mix includes Rise Godzilla, with a double scoop for an extra boost, and is dosed for both single and double scoops.

The speaker emphasizes the importance of not overdoing caffeine in pre-workouts and praises the quality of Rise supplements.

They stress the need for the right amount of water to properly hydrate and activate the pre-workout.

The speaker aims to motivate their audience to work hard and take their fitness journey seriously, rather than just seeking entertainment.

The speaker emphasizes the importance of striving for greatness and maintaining intensity in all aspects of life.

They believe that challenges are opportunities for personal growth and development.

The key to leveling up lies in a strong mindset, consistent habits, proper nutrition, and effective training.

The Importance of an Unbreakable Mindset and Community

Having an unbreakable mindset and a daily process is crucial for achieving goals.

Accountability and a supportive community of like-minded individuals are essential for success.

The speaker emphasizes the importance of learning from others and offers to help elevate and hold individuals accountable on their journey.