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, 2x 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
• Snack (4pm): Carbs + Protein 1:1 ratio (???) yogurt, bagel with peanut butter
• Dinner (7pm): Protein + Carbs 2:1 ratio (large omlette, chicken breast / turkey breast)
• Snack (10pm): yogurt, granola / nuts or avocado, tuna or hard boiled egg or shake (caesin, whey and???)

Options for Breakfast / Lunch (2:1 C:P)

• Chicken fried rice (as per Precision Nutrition plan)
• Chicken pasta
• 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

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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.