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First Meal
60-80 grams of protein
20-30 grams of carbs
4 BCAA
Multivitamin
Second Meal
60 grams of protein
20-30 grams of carbs
Third Meal
60 grams of protein
20-30 grams of carbs
4BCAA/ Multivimin
Fourth Meal
60 grams of protein
20-30 grams of carbs
At least 90 minutes after your
fourth meal
Workout
60 minutes before your workout
1000mg L-Carnitine,
4BCAA/ Multivimin
Cardio Low impact 30 minutes
Fifth Meal
80 grams of protein
30 grams of carbs
4BCAA/ Multivimin
Last Meal
50 g rams of protein/
cup or more of veges
5mg Melatonin if you have trouble
sleeping |
Protein
Fish (Talapia) 25 grams per 4
ounces
Chicken 25 grams per 4 ounces
Red Meat 25 grams per 4 ounces
Fats
Fish best source of fat lowest in
bad fat and Calories
Chicken has 3 grams per 4 ounces
and doesn’t have any essential fats and is
In the middle on calories
Red meat is highest in fat and
calories
Carbohydrate
Rice is the safest carb, your body
can only take in half what you consume, guaranteed to not
retain and will make you most hungry
Oatmeal is a good source also it
has fats in it even though label doesn’t say, it will keep
your muscles full , but sometimes limit fat burning usage
Pototoes are great carbs, but very
high in glycogen, so they keep you strong , but hard to diet
down while eating them
Cream of wheat or Rye, are good
sources also they go through you fast and is second best
behind rice.
Veges
All veges are just about ok until
the finer weeks of conetest prep, the more of them you eat
the faster you strip fat away and the more absorption of
nutrients you get.
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