Eating right and maintaining a disciplined nutritional plan is key to achieving the results you desire. You can attack this weight-training program week after week, but if you are not giving your body the proper nutrients, you will not achieve the desired results. Nutrition is something that I’ve learned needs to constantly evolve and may need to be adjusted to meet your personal body size, metabolism, and goals. The nutritional plan provided here is a basic breakdown of food choices you will want to make each week.
Protein per day = 1.5g – 2g per pound of body weight
To calculate this, take your body weight and multiply it by 1.5. If you are a hard gainer go ahead and bump it to 2g. For carbs use the same calculations. If you find that you are gaining fat too quickl, you will need to lower your carbs. If you aren’t gaining at all, don’t be afraid to bump them up slowly. Last, but not least, are healthy fats. I suggest starting off with .2g per pound of body weight and track the results. One thing you don’t want to do is continue to add calories every single week.
Once you have your meals and diet planned out, give it 2-3 weeks before making adjustments to see how your body responds. Cheat meals should be taken once or twice a week to not only keep you sane but to also give you some added calories. Plan your cheat meals to occur the night before a specific muscle group you are trying to improve. No more than two cheat meals per week. Keep in mind that the most important meals of the day are your first meal, your pre-workout meal and your post-workout meal. Those three meals should contain the most carbohydrates.
Try to eat six meals per day and eat every three hours.
Protein Sources:
Skinless chicken breast, lean ground turkey, lean ground beef, lean beef, lean white fish, salmon, eggs, and Champion Performance™ Pure Whey Plus protein powder.
Carbohydrate Sources:
Potatoes (white or yams), rice (white or brown), pasta, oats, Cream of Wheat, Cream of Rice, Ezekiel bread, fruit, and sugars for post-workout.
Fat Sources:
Nuts, nut butters, olive oil, coconut oil, macadamia nut oil and avocado
You can make substitutions based on the food sources above to change it up each week. See the sample diet on the next page.
Sample One-Day Meal Plan
Meal 1
- 4 egg whites, 2 whole eggs
- 1 cup oats
- 1/2 cup Pineapple
Meal 2
- 2 scoops Pure Whey Plus protein Powder
- 1 tbsp. natural peanut or almond butter
- 2 slices of Ezekiel toast
Meal 3
- 5 oz. lean ground beef
- 1 cup whole wheat pasta
- 1/2 cup tomato sauce
Meal 4 (Pre-workout)
- 5oz grilled chicken
- 5oz sweet potato
- 1 cup broccoli
Meal 5 (Post-workout)
- 2 scoops Pure Whey Plus protein powder
- 50g Gatorade powder (or any electrolyte powder)
Meal 6
- 5oz lean ground beef
- 1/2 cup brown rice
- 1 cup asparagus