Christian came to me around Christmas of last year wanting to start following a diet plan. Anyone who knows Christian knows he has a good bit of muscle on him, and he walks around pretty lean. I knew working with him was going to be a fun time. Christian came to me eating fairly low calories. From Christmas until we were around 8 weeks out, we were slowly pushing calories up. At the 8 weeks out mark, we tightened up a bit and made a few adjustments and coasted with that game plan until around 3 weeks out. Christian’s diet at 3 weeks out looked like the following: (please note that this wasn’t his exact diet. He may have eaten carbs instead of rice and different fats instead of nut butter. I just use meat, rice and peanut butter for examples.) He was around 190lbs at this point.
Medium carb day
Meal 1 – 5 oz meat, just under 2 cups rice.
Meal 2 – 5 oz meat, 1 cup rice, 1tbs peanut butter
Meal 3 – Same as meal 2
Meal 4 (Intraworkout drink )– 15g amino acid, 30g HBCD
Meal 5 – 5 oz meat, just under 2 cups rice
Meal 6 – 5oz meat, ½ cup rice, 1tbs peanut butter.
Meal 7 – 5oz meat, 2 tbs of nut butter.
High carb day
Meal 1, 2, 3, 5, and 6 – 4 oz meat, 2 cups rice
Meal 4 – 45g amino acid, 90g HBCD.
Meal 7 – cheat meal.
Low carb day –
Meal 1 – 6 oz meat, 1 cup rice, 1 tbs peanut butter
Meal 2 – 6oz meat, ½ cup rice, 1tbs peanut butter
Meal 3 – 6 oz meat, ½ cup rice, 1tbs peanut butter
Meal 4 – 6 oz meat, 1tbs peanut butter
Meal 5 – 6 oz meat, 1tbs peanut butter
Meal 6 – 6 oz meat, 2tbs peanut butter