8:00am
Protein oatmeal pancakes (mix ingredients into batter and cook):
6 egg whites
1.5 cups oats
0.5 cup blue plum
"I consume 1-1.5 grams of protein per pound of body weight every day. During the off-season, I try to eat every 3 hours or so, and increase it to 2 to 2.5 hours before preparing for a game."
11-11:30am
200g lean beef
1 cup rice
2 cups broccoli
"Between meals, I drink a lot of water. During the off-season, I drink a gallon (about 3.73 liters) a day. In the early stages of preparation, I drink about 1.5 gallons, and increase to 2 gallons a day when the competition is approaching."
2-2:30pm
250g chicken breast
1 slice of cheese (optional)
1 large sweet potato
A serving of vegetable salad (low-fat)
"In addition to potatoes, I also eat sweet potatoes. I like the taste, and they are a good source of slow-release carbohydrates. Try to eat one every day.
Twice vegetables. ”
5pm
Meal replacement drinks:
40 grams of whey protein (drink with water)
Half a banana
5g glutamine
"When I went to the gym at six o'clock, I had a lot of energy and protein reserves, thanks to these drinks. The first one is
A small snack. ”
5:45pm
Protein drinks:
40 grams of whey protein
5g glutamine
"Supplementing protein drinks immediately before training makes my muscles full of amino acids"
8pm
250g chicken breast
1 large sweet potato
"Within half an hour after training, I eat a main meal. My nutritional strategy is to increase muscle while trying not to gain weight.
"Too much fat"
10:30pm
150g salmon
1 cup green peas
"If I'm still awake, I might eat another meal. I'm not a big eater, so sometimes eating a lot is the hardest part of being a bodybuilder. The good thing is I'm not a glutton, so it's not that uncomfortable when I lose fat. , if I stick to this kind of diet and high-intensity training, this is a very real goal.”
Total:
2500 calories, 235 grams of protein
62g fat, 250g carbohydrate
Daily supplement
Branched chain amino acids,
Multivitamins,
Conjugated linoleic acid,
Essential fatty acids