AMP: Marc Megna's 8-Week Aesthetics Meets Performance Trainer, Nutrition And Supplements

If you want to look and perform great, precision nutrition is essential. The AMP program will help you learn the ropes. Here is your food list, your meal plan, and your supplement regimen for the next eight weeks!

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The purpose of the AMP program is to bridge the gap between aesthetics and performance. To be the best in either category, you have to train specifically for that goal, but I firmly believe there's a sweet spot where you can walk in both worlds. You can have great performance and great aesthetics at the same time. How you eat is the most important part of bridging that gap.

When I was playing football, I was big, I was strong, I was fast, but I was a big block of mass. I performed well, but I didn't really look how I wanted to look. Now, I think many athletes have turned the corner. They perform extremely well, and want to have nice shoulders and ripped abs as well.

Many of the improvements in athletes' aesthetics have come from a greater knowledge of nutrition and supplementation. I believe that you can fuel your body for performance and enhance your aesthetics.

AMP Nutrition and Supplement Overview
Watch The Video - 08:55

Knowing what food to eat, when to eat it, and how to prepare it are the keys to improving your aesthetics and performance. More important, though, is having discipline. Eating properly is a challenge; even I struggle sometimes. But if you're not paying attention to the effects food can have on your body, you're going to have all sorts of problems. Be consistently mindful.

Nutrition is essential to enhancing your performance. What you eat can improve your immune system, keep your bones and ligaments strong, and provide proper fuel for training and recovery. If you're not properly fueled, you'll be tired. When you're dragging, you're much more susceptible to injury.

In regard to aesthetics, you're not going to look good unless you eat the right food at the right times. Your body composition requires constant attention to how many grams of protein, carbs, and fats you eat at each meal.

AMP Nutrition Philosophy

With this program, you'll receive a sample meal plan and food list. Your meal plan won't change much week to week, but with each new phase, you'll implement a new healthy habit. Watch each phase's corresponding video so you know exactly which habit you'll be adopting in each phase.

Every day, you'll eat three meals and two snacks. When I say snack, I don't mean a candy bar or a bag of chips. Think of your snacks as smaller meals.

macronutrient ratio

Macronutrient Ratio

Your meals and snacks should come from the following sources and fall near these amounts:

Men
  • 40 percent of calories from carbs
  • 40 percent of calories from protein
  • 20 percent of calories from fat
Women
  • 50 percent of calories from protein
  • 30 percent of calories from carbs
  • 20 percent of calories from fat

AMP Meal Plan

The AMP meal plan is very simple. On days that you ask a little more from your body, you're going to give it a little more fuel. So, on your lifting and cardio days, you'll take in more calories than you will on your rest days. You'll notice that, as you go through the program and your body starts to respond, you'll have to start paying more attention to your nutrition.

Lift Day Nutrition

On resistance days, you'll eat more carbs so your body is fueled to go big. You'll take in starchy carbs throughout the day. Refer to the foods list below to fill in this template.

Breakfast
  • Fruit
  • Lean Protein
Morning Snack
  • Lean Protein
  • Vegetable
Lunch
  • Lean Protein
  • Vegetable
Pre-Workout Supplement
  • BCAAs: 5 grams
Intra-Workout Supplement
  • BCAAs: 5 grams
Post-Workout Supplement
    • Protein: 20 grams
    • Carbohydrate: 60 grams (dextrose, Gatorade)
OR
  • 1 serving mass gainer
Dinner
  • Starch/whole grain
  • Lean protein
  • Vegetable

Cardio Day Nutrition

On cardio days, eat some simple sugars after your workout. That will help fuel and replenish your glycogen levels for the next day.

Breakfast
  • Fruit
  • Lean protein
Morning Snack
  • Lean protein
  • Vegetable
Lunch
  • Lean protein
  • Vegetable
Intra-Workout Supplement
  • BCAAs: 5 grams
Post-Workout Supplement
  • Protein: 20 grams
  • Carbohydrate: 30 grams (dextrose, Gatorade)
Dinner
  • Starch/whole grain
  • Lean protein
  • Vegetable

Rest Meal Plan

On off days, we'll take a break from supplementation and starchy carbs. On rest days, get your carbohydrates only from vegetables, and be sure to eat plenty of protein for recovery and growth.

Breakfast
  • Lean protein
  • Vegetable
Morning Snack
  • Lean protein
  • Vegetable
Lunch
  • Lean protein
  • Vegetable
  • Legume
Afternoon Snack
  • Lean protein
  • Vegetable
Dinner
  • Lean protein
  • Vegetable

Food List

This meal plan is basic and really easy to change. If there's something you don't like, you don't have to eat it. I don't want anybody force-feeding themselves on this program. You can mix and match any of the foods on the list.

The quality of your food and how you prepare it is essential to your success in this program. Do the best you can to prepare your meals at home so you know exactly what you get.

AMP FOOD LIST

ProteinCarbsFat
Eggs Quinoa Broccoli Grapefruit Coconut oil
Lean beef Buckwheat Bell peppers Strawberries Avocado
Bison Barley Asparagus Blueberries Olive oil
Chicken Sweet potatoes Celery Raspberries Chia seed
Turkey Brown rice Spinach Blackberries Peanut butter
Fish Kale Mixed greens Flax seed
Cabbage Oranges Raw nuts

AMP FOOD LIST

ProteinCarbsFat
Eggs Quinoa Broccoli Grapefruit Coconut oil
Lean beef Buckwheat Bell peppers Strawberries Avocado
Bison Barley Asparagus Blueberries Olive oil
Chicken Sweet potatoes Celery Raspberries Chia seed
Turkey Brown rice Spinach Blackberries Peanut butter
Fish Kale Mixed greens Flax seed
Cabbage Oranges Raw nuts

AMP Supplementation

Whole foods are absolutely essential to your performance and your physique. Supplements, however, can give you the extra edge so you're better fueled during your workouts and can recover from them more quickly and efficiently.

Supplements, however, can give you the extra edge so you're better fueled during your workouts and can recover from them more quickly and efficiently

AMP Supplements

We're going to utilize just four supplements in this program: Branched chain amino acids (BCAAs), a multivitamin, protein powder, and carbs like dextrose from a dedicated supplement or blend, such as a mass gainer.

You'll supplement with BCAAs because they aid muscle building and help you recover between workouts.

Protein powder is important because sometimes it's difficult to get enough with just whole foods. Getting ample protein will also help you stay anabolic throughout the day.

A carbohydrate supplement like dextrose or even a mass gainer is great to take post-workout to replenish your glycogen levels and provide some carbohydrates to facilitate muscle building.

Taking a multivitamin is a great addition to your supplement protocol because it ensures that your body is getting all of the necessary vitamins and minerals for optimal health.

Muscletech Platinum 100% Whey

Whey protein is a fast-absorbing milk protein that can help aid strength gains and muscle growth. Taking this supplement before and after you train may help fuel your muscles through workouts and allow them to recover more efficiently. If you're busy during the day, a whey protein shake can even serve as an easy meal replacement.

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MuscleTech Platinum 100% Whey delivers 24 grams of protein and 5.5 grams of BCAAs. With only four grams of total carbohydrates, it's a great match for the AMP program because we want the protein content without the extra calories from carbs and fat.

MuscleTech Platinum BCAA 8:1:1

Branched chain amino acids are three of the nine essential amino acids that your body needs to get from food. They are L-leucine, L-isoleucine, and L-valine. These amino acids are critical to your muscle growth because they are metabolized in the muscles instead of the liver. A BCAA supplement is an important part of your supplement stack because it can help preserve your lean mass and prevent catabolism.

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For the AMP trainer, we'll use BCAA Caps before and during our workouts. The product will deliver the perfect ratio of L-leucine to L-isoleucine, to L-valine: 8:1:1. You'll get a huge hit of L-leucine to ensure your muscles are primed for muscle building.* Platinum BCAA 8:1:1 caps provide 1,000 grams of pure BCAAs so you can build clean muscle.*

MuscleTech MASS-TECH

Some people are naturally lean and find it hard to put on muscle without a lot of extra calories. For many people, eating 4,000 or more calories in whole food is a terrifying idea. A weight gainer is essentially a protein powder that has been packed with extra carbohydrates and fat to facilitate muscle growth so you don't have to spend all day eating.

Advanced Muscle Mass Gainer! Go Now!

Even if you aren't a hardgainer, MASS-TECH is a great choice for a post-workout meal because it includes a great ratio of carbs, fat, and protein for recovery and growth. Because this product has a lot of calories, make sure you adjust the serving size to match your goals.

MuscleTech Platinum Multivitamin

Everybody can use a multivitamin. It's a great supplement that can support any health and fitness goal.* If you're short on any vitamin or mineral, you may have a more difficult time making gains.* Intense training requires a lot of healthy fuel, so adding a multivitamin can ensure your body is getting everything it needs to perform.*

Advanced High-Potency Vitamins and Minerals Go Now!

MuscleTech Platinum Multivitamin offers 20 vitamins and minerals as well as 865mgs of amino support. It also includes an herbal matrix that may help increase your body's ability to burn excess fat.*

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
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Main | Training | Nutrition & Supplements | Phase 1 | Phase 2 | Phase 3 | Phase 4 | Get Started