Phase 4 (March – May)
OK – so starting a brand new phase… under the guidance of a nutritionist and a trainer. So here’s hoping! Here’s the current meal plan (as of Mar 7,2010):
- Wake-up (6am): Fruit shake, protein, flax oil
- Pre-workout (6.30am): SuperPump, 3x BCAAs
- Workout (7-8am): Water
- Post-workout (8.30am): Fruit Booster Juice, protein, wheatgrass shot
- Breakfast (9.30/10am): Carbs + Protein 2:1 ratio
- Lunch (1pm): Carbs + Protein 2: 1 ratio (eat out – steak, burger, chicken, salmon)
- Snack (4pm): Carbs + Protein 1:1 ratio (yogurt, bagel with peanut butter)
- Dinner (7pm): Carbs + Protein 1:1 ratio (turkey breast/salmon/beef, baked potato)
- Snack (10pm): shake (caesin, whey, waxy maize)
Options for Breakfast / Lunch (2:1 C:P)
- Chicken pasta
- Spaghetti bolognaise
- Healthy Butcher burger with wholewheat bun and slice of cheese from Craft
Options for Snack (1:1 C:P)
- Yogurt, half wholewheat bagel, peanut butter
- Yogurt, granola, nuts and seeds
- Avocado, tuna
- Hard boiled egg
Other Supplements:
- Multi vitamin
- Omega 3
- Creatine?
- L-Glutamine?
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Phase 3 Updated (final two weeks of September training)
- Pre-workout (7am): Super Pump 250, 1x Xtend with Water (120cals)
- During workout (7.30-8.30am): 2x Xtend with Water
- Post-workout (8.30am): 1x Xtend with Water
- Breakfast (9am): 4 egg whites, 2 whole eggs, 2x brown bread, orange juice (450cals)
- Lunch (12.30pm): Salmon, crackers, cheese (500cals)
- Mid-Afternoon (2-3pm): Myoplex Deluxe (320cals)
- Dinner (6pm): Meat, Carbs (800cals)
- Late Evening (8pm): 2x Whey with Water (200cals)
- Bedtime (10pm): 1x Whey, 1x Casein with Water (250cals)
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Phase 3 (August – September)
- Pre-workout (7am): Super Pump 250, 1x Xtend with Water (120cals)
- During workout (7.30-8.30am): 2x Xtend with Water
- Post-workout (8.30am): 1x Xtend with Water, ISO Mass Extreme Gainer with Water, MultiVitamin / Mineral (320cals | 30g protein)
- Lunch (12.30pm): Bread, Cheese, Meat (500cals | 30g protein)
- Mid-Afternoon (2-3pm): ISO Mass Extreme Gainer with Milk (600cals | 60g protein)
- Dinner (5-6pm): Meat, Carbs (800cals | 30g protein)
- Late Evening (8pm): 2x Whey with Water (200cals | 30g protein)
- Bedtime (10.30pm): 1x Whey, 1x Casein with Water (250cals | 40g protein)
Totals per day: 3,260cals | 293g protein
Note: come December / January 2010, I’ll be training at the Rogers gym. This means I have immediate access to the cafe, allowing me breakfast every morning. So that’ll change the workout plan too 
For the better. Just mentioning it now, so I don’t forget.
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Phase 2 (July – August)
- Pre-workout (7am): Super Pump 250 (120cals)
- During workout (7.30-8.30am): Water
- Post-workout (8.30am): Creatine Monohydrate, Dextrose, 2x Whey with Water, Multi-Vitamin (320cals | 30g protein)
- Morning Snack (9-10am): Myoplex Deluxe with Milk (470cals | 73g protein)
- Lunch (1pm): Bread, Cheese, Meat (500cals | 30g protein)
- Mid-Afternoon (2-3pm): Mega Gainer (600cals | 60g protein)
- Dinner (5-6pm): Meat, Carbs (800cals | 30g protein)
- Late Evening (8pm): 2x Whey with Milk (200cals | 30g protein)
- Bedtime (10.30pm): 1x Whey, 1x Casein with Milk (250cals | 40g protein)
Totals per day: 3,260cals | 293g protein
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Phase 1
Pre-workout (7.30am): 2x Whey with Milk, Super Pump 250 (420cals | 30g protein)
Post-workout (9am): Myoplex Deluxe with Milk, Multi-Vitamin (470cals | 73g protein)
Lunch (12pm): Bread, Cheese, Chicken Breast / Turkey, Yogurt (500 cals | 20g protein)
Mid-Afternoon (2/3pm): Booster Juice, 2 oz Wheat Grass shot (600 cals | 30g protein)
Dinner (6/7pm): Meat, Carbs (600 cals | 25g protein)
Late Evening (9pm): Protein Shake with Water (200 cals | 30g protein)
Before Bed (10.30/11pm): Casein, Whey, Water, Flax Oil (250 cals | 40g protein)
Total per day: 3,040 calories | 248g protein
And then on top of all that – minimum of 3 litres of water per day
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NOTE: option for future – replace the breakfast with a breakfast from the caf at work, and then replace the afternoon protein bar (which I’m not liking anyway) with the Booster Juice shake & wheatgrass.