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Christian Anto’s diet, 3 weeks out from The King of Spring powerlifting meet

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

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