Offseason diet
Meal 1
2 whole eggs 10 egg whites 2 peices of toast with peanut butter glass of orange juice and banana
Meal 2
10 oz 85/15 lean ground beef with broccoli and brown rice
Meal 3
8 oz chicken breast with medium size yam and green beans
Meal 4
90/10 Ground turkey meatballs with whole wheat spaghetti and side salad
Meal 5
Half hour before training
Preworkout shake and amino acids
30 minutes after training
Post workout shake with waxy maize
Meal 6
4 oz cottage cheese peanut butter 25 grams of casein protein and flank steak with green beans
Pre contest diet
Meal 1
10 egg whites mixed with grits and half a grape fruit
Meal 2
8 oz 99/1 ground turkey burger with 2 tbsp mustard and medium size yam
Meal 3
Same as meal 2
Meal 4
2 Tilapia flanks green beans and 1/2 cup brown rice
Meal 5
Amino acids and post workout shake 50 grams of whey protein in water
Meal 6
2 tilapia flanks and 1/2 cup of broccoli
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Meal 1
2 whole eggs 10 egg whites 2 peices of toast with peanut butter glass of orange juice and banana
Meal 2
10 oz 85/15 lean ground beef with broccoli and brown rice
Meal 3
8 oz chicken breast with medium size yam and green beans
Meal 4
90/10 Ground turkey meatballs with whole wheat spaghetti and side salad
Meal 5
Half hour before training
Preworkout shake and amino acids
30 minutes after training
Post workout shake with waxy maize
Meal 6
4 oz cottage cheese peanut butter 25 grams of casein protein and flank steak with green beans
Pre contest diet
Meal 1
10 egg whites mixed with grits and half a grape fruit
Meal 2
8 oz 99/1 ground turkey burger with 2 tbsp mustard and medium size yam
Meal 3
Same as meal 2
Meal 4
2 Tilapia flanks green beans and 1/2 cup brown rice
Meal 5
Amino acids and post workout shake 50 grams of whey protein in water
Meal 6
2 tilapia flanks and 1/2 cup of broccoli
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