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David 5-20-14 Current Nutrition Setup

This is the current diet program that I follow. I am not insanely strict about it. Sometimes I will substitute different meals or if I just can’t eat I’ll skip one. I usually go out to eat 1 or two times over the week and will throw in rice krispie treats as I feel like it (I love those things).

Phase 4
Protein: 75 g per meal
Carbs: 40 g per meal
Fat: 35 g per meal
Total Calories: 4555+

Meal 1 (shake)
Whey Isolate 2.5 Scoops
White Rice Flower 1/3 Cup
2.5 TBSP Olive Oil
1/2 cup fruit
1/2 cup spinach
1 Cup Almond Milk

Meal 2
9.5 oz lean protein
¾ Cup White Rice, 8 oz red potatoes, 6.5 oz white or sweet potatoes (I choose one of these)
3.2 TBSP Butter, 1/2 cup nuts, 2.5 TBSP Coconut Oil (I choose one of these)

Meal 3 (shake)
Whey Isolate 2.5 Scoops
White Rice Flower 1/3 Cup
2.5 TBSP Olive Oil
1/2 cup fruit
1/2 cup spinach
1 Cup Almond Milk

Meal 4
9.5 oz lean protein
¾ Cup White Rice, 8 oz red potatoes, 6.5 oz white or sweet potatoes
3.2 TBSP Butter, 1/2 cup nuts, 2.5 TBSP Coconut Oil

Meal 5
7 Whole Eggs
1 2/3 Cup Egg Whites
Cereal
1 quart Gatorade

Peri-Workout
120 grams Cyclic Dextrin
50 grams Hydro Whey
Citruline Malate
Beta Alanine
Creatine

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