📦 Per-container amounts. For "Daily" items, add this amount to every container you prep. For "Mon/Wed/Fri" or "Mon–Fri" items, add this amount only to containers for those days. Banana is not included — add fresh daily.
☀️
Morning — After Shake with Breakfast
Take with fat-containing meal · fat-soluble vitamins need food
Supplement
Days
Per Container
Done
🧴 Take directly from bottle — not in containers
Supplement
Days
Amount
Done
🌙
Evening — ~21:30
Sleep support · cortisol regulation · overnight glucose
Supplement
Days
Per Container
Done
🧴 Take directly from bottle — not in containers
Supplement
Days
Amount
Done
💪
Pre-Workout Shake
Mon / Wed / Fri only · per shake · no banana in batch
Dymatize ISO100
Protein base
— scoops
Ceylon Cinnamon
Insulin sensitivity
— g
Creatine
In shake — measure into bags
— g
Beta-Alanine
In shake — measure into bags
— g
L-Citrulline Malate
Separate water glass — sour taste
— g
L-Carnitine
Fasted — before everything, 4 caps
— caps
🍌 Banana (half)
Add fresh — NOT in batch prep
Daily fresh
🥤
Post-Workout Shake (Whey)
Mon / Wed / Fri (training days) · per shake · no banana in batch
Dymatize ISO100
Protein base
— scoops
Oats
Weigh and pre-bag
— g
Ceylon Cinnamon
Insulin sensitivity
— g
Maca Powder
~1 level tsp
— g
Creatine
Daily — measure into bags
— g
🍌 Banana (full)
Add fresh — NOT in batch prep
Daily fresh
🥣
Post-Activity (Skyr — non-training days)
Tue / Thu / Sat / Sun · per serving · no banana in batch