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Contest diet
Nutrient Timing Diet
Meal #1
1 scoop whey (whey isolate preferred)
10 egg whites (low fat cheese is O.k. Until contest prep begins)
1 svg oatmeal (1/2 cup dry) sweetened with a little brown sugar is O.K. Until contest prep
Meal #2
Myoplex/MetRx or some meal replacement
With just water (can use with milk or mix in some fruit until contest prep begins)
Meal #3
1 tuna/6-8 oz fish
1 svg mid-high fiber carbs (svg size is 37-40 grams)
1 svg greens (broccoli, salad)
Meal #4
4-6 oz lean meat (chicken/turkey/lean beef)
1 svg high fiber carbs such as grains (wheat bread/potatoe/oats)
1 svg greens (broccoli/salad)
Meal #5 Post workout/ must take before leaving the gym
8-12oz of juice or sportsdrink (must be higher in sucrose than fructose)
1 scoop whey
5g creatine
Meal #6 Within 1 hour after training session
4-6oz very lean meat
1 svg low fiber carbs (vermicelli,white rice)
No greens
Meal #7 Taken two hours after workout
Myoplex/MetRx or some meal replacement
With water (can add fruit if desired)
Meal #8 3 Hours after training session
4-6oz lean meat or 12 egg whites
1 svg low-mid fiber carbs (wheat bread is O.K. Here)
1 scoop whey
5g creatine
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