My Diet
Even if your workout sessions are always perfect, you can’t reach your goal without proper diet. Supplements help you a lot as well. My diet consists of low carb, high protein, and low fat, but, when I train twice a day as double split, I take more carbs since I need some more for energy and recovery. Also, how much I take carbohydrates depends on the phase (off-season or pre-contest). In the off-season, I take 1.5–2 grams of carbs per pound of bodyweight a day; on the other hand, in the pre-contest phase, less than 1 gram (0.5–1 gram).
As for my protein intake, I take 1.6-2 grams per pound of bodyweight a day regardless of seasons or phases (pre- & off-seasons).
As to fat, I take good ones, such as flaxseed, fish oil, and so on. I also have natural peanut butter or almond butter. I love to have some avocado with steak or egg whites as well. I take it about 0.25–0.4 grams of fat per pound of bodyweight a day.
When it comes to my pre- & post-workout nutrition, which is, I believe, the most important, in the pre-contest phase, I take around 0.25 g of both carbs & protein per pound of bodyweight both pre- & post-workout; meanwhile, in the off-season, I add some more carbs post-workout (up to 0.5 g).
In addition, I eat every 2–3 hours with a lot of vegetables except the pre-workout meal, and I also drink a lot of water throughout the day.
My sample pre-contest diet is below:
Meal 1: (Pre-Workout)
- 130 g of steamed rice (white or brown)
- 50 g of chunk chicken
- 2.5 egg whites *1/4 of 10 cooked egg whites
- 3 slices (about 85 g) of turkey breast ham
Pre-Workout
- Pre-workout supplement (Freak Maker Shock)
- BCAA (Xtend)
- Kre-Alkalyn Hardcore
Intra-Workout
- BCAA (Xtend)
Post-Workout
- Shake (1/3 scoop of Karbolyn mixed with 1 scoop of whey protein—NF-Pro)
- 2 capsules of Kre-Alkalyn EFX (or 1 scoop of Kre-Alkalyn EFX Powder)
Meal 2: (Post-Workout)
- 100 g of steamed rice (white, brown, or mixed)
- 170 g of lean beef
- Some vegetables
- Miso soup with a lot of veggies
Meal 3: (1–1.5 hours after post-workout shake)
- 170 g of chicken breast
- Salad
-
- Lettuce
- Cabbage
- Cherry tomatoes
- Cucumber
- 1 tsp. of flaxseed oil
Meal 5:
-
Sandwich
- 3 slices of turkey breast ham
- 2.5 egg whites
- Lettuce
Snack:
- 1 scoop of whey proten—NF-Pro
- 1 tbs. of peanut butter
Meal 6:
- 150 g of tilapia
- Vegetables
- 1 tsp. of flaxseed Oil
Meal 7:
-
Miso Soup with
- 150 g of salmon
- 2.5 egg whites
- a lot of veggies
Nutrition
Sample Diet
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