heres the diet.. nut i keep wakeing uo and eating some almonds or rice cakes eith almond butter... im not gonna make it!!
Monday & Thursday ZERO Carbs (Rest day plan)
Zero Carbs on rest days.
AM Training Protocol:
P300/C200/F30
Meal 1:
16oz Egg Whites or 2 Scoop Whey
1c oats OR 4 slice multigrain bread
Intra Workout-
2-3 Scoops EAA’s or BCAA’s
10g Creatine
Post Workout Meal:
2 Scoops Whey
1/2c cream of rice or 1.5c oats
Meal 2: During work/snack break
6oz Chicken or 93/7 Ground Turkey
1c Jasmine or 10oz sweet or golden potato
Meal 3: Lunch
6oz Chicken or 93/7 Ground Turkey
1/2c Jasmine or 5oz sweet or golden potato
Meal 4:
6oz Chicken or 93/7 Ground Turkey
100g avocado or 1 Tbsp Coconut oil
Meal 5: Last Meal
Option 1: 10 whites, 2 Whole Eggs
Option 2: 6oz Lean Steak
Option 3: 6oz Salmon
Veges optional
Normal work day Protocol:
Meal 1:
2 Scoops Whey OR 16oz Whites OR Shake Mix(8oz Whites, 1 Scoop Whey)
1c oats OR 4 slice multigrain bread
Meal 2: During work/snack break
6oz Chicken or 93/7 Ground Turkey
1/2c Jasmine or 5oz sweet or golden potato
Meal 3: Lunch
6oz Chicken or 93/7 Ground Turkey
100g avocado or 1tbsp coconut oil
Pre workout Meal:
6oz Chicken or 93/7 Ground Turkey
1c Jasmine Rice
Intra Workout-
2-3 Scoops EAA’s or BCAA’s
10g Creatine
Post Workout Meal:
2 Scoops Whey
1/2c cream of rice or 1.5c oats
Meal 4: Last Meal
Option 1: 10 whites, 2 Whole Eggs
Option 2: 6oz Lean Steak
Option 3: 6oz Salmon
Veges optional
Zero carbs/Rest Day Protocol:
Veges are optional!
Meal 1:
2 Scoops Whey OR 16oz Whites OR Shake Mix(8oz Whites, 1 Scoop Whey)
2 Tbsp Almond Butter
Meal 2: During work/snack break
6oz Chicken or 93/7 Ground Turkey
1c Broc**** or 1c green beans
Meal 3: Lunch
6oz Chicken or 93/7 Ground Turkey
1c Broc**** or 1c green beans
Meal 4:
6oz Chicken or 93/7 Ground Turkey
1c Broc**** or 1c green beans
Meal 5:
6oz Chicken or 93/7 Ground Turkey
1c Broc**** or 1c green beans
Meal 6: Last Meal
Option 1: 10 whites, 2 Whole Eggs
Option 2: 6oz Lean Steak
Option 3: 6oz Salmon
Veges optional
Water: 1.5 gal/ day
Cardio: 7 days wk 45 min
Core: 1 movement everyday (1 set of 100 crunches) or 5 sets 20 reps Hanging Leg Raise
Monday & Thursday ZERO Carbs (Rest day plan)
Zero Carbs on rest days.
AM Training Protocol:
P300/C200/F30
Meal 1:
16oz Egg Whites or 2 Scoop Whey
1c oats OR 4 slice multigrain bread
Intra Workout-
2-3 Scoops EAA’s or BCAA’s
10g Creatine
Post Workout Meal:
2 Scoops Whey
1/2c cream of rice or 1.5c oats
Meal 2: During work/snack break
6oz Chicken or 93/7 Ground Turkey
1c Jasmine or 10oz sweet or golden potato
Meal 3: Lunch
6oz Chicken or 93/7 Ground Turkey
1/2c Jasmine or 5oz sweet or golden potato
Meal 4:
6oz Chicken or 93/7 Ground Turkey
100g avocado or 1 Tbsp Coconut oil
Meal 5: Last Meal
Option 1: 10 whites, 2 Whole Eggs
Option 2: 6oz Lean Steak
Option 3: 6oz Salmon
Veges optional
Normal work day Protocol:
Meal 1:
2 Scoops Whey OR 16oz Whites OR Shake Mix(8oz Whites, 1 Scoop Whey)
1c oats OR 4 slice multigrain bread
Meal 2: During work/snack break
6oz Chicken or 93/7 Ground Turkey
1/2c Jasmine or 5oz sweet or golden potato
Meal 3: Lunch
6oz Chicken or 93/7 Ground Turkey
100g avocado or 1tbsp coconut oil
Pre workout Meal:
6oz Chicken or 93/7 Ground Turkey
1c Jasmine Rice
Intra Workout-
2-3 Scoops EAA’s or BCAA’s
10g Creatine
Post Workout Meal:
2 Scoops Whey
1/2c cream of rice or 1.5c oats
Meal 4: Last Meal
Option 1: 10 whites, 2 Whole Eggs
Option 2: 6oz Lean Steak
Option 3: 6oz Salmon
Veges optional
Zero carbs/Rest Day Protocol:
Veges are optional!
Meal 1:
2 Scoops Whey OR 16oz Whites OR Shake Mix(8oz Whites, 1 Scoop Whey)
2 Tbsp Almond Butter
Meal 2: During work/snack break
6oz Chicken or 93/7 Ground Turkey
1c Broc**** or 1c green beans
Meal 3: Lunch
6oz Chicken or 93/7 Ground Turkey
1c Broc**** or 1c green beans
Meal 4:
6oz Chicken or 93/7 Ground Turkey
1c Broc**** or 1c green beans
Meal 5:
6oz Chicken or 93/7 Ground Turkey
1c Broc**** or 1c green beans
Meal 6: Last Meal
Option 1: 10 whites, 2 Whole Eggs
Option 2: 6oz Lean Steak
Option 3: 6oz Salmon
Veges optional
Water: 1.5 gal/ day
Cardio: 7 days wk 45 min
Core: 1 movement everyday (1 set of 100 crunches) or 5 sets 20 reps Hanging Leg Raise
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2MMv8RF
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