Foods used

Lean protein (less then 2g fat in 8oz serving) – chicken breast, turkey breast (ground as well), wild caught fish, sardines (sardines and some fatty fish counted as added fat for a fat and protein meal)

Fats – almonds, cashews, grassfed butter, coconut oil (sometimes fat from a wild caught “fatty fish” – salmon or sardines)

Carbs – white basmati rice, quinoa, oatmeal, branched cyclic dextrin (Intra) Greens – kale, spinach, broccoli, mixed salad greens

Read meat – 96/4 grass fed beef or bison

****unless otherwise specified, everything is organic, wild caught, grassfed, gluten free

6/26-7/1

2-a-days
Meal 1 (pre training) – 12oz red meat, 1 tbsp coconut oil WORKOUT 1 – Intra – 30g carbs
Meal 2 – 10oz lean protein, 120g carbs, greens
Meal 3 – (pre training) – 12oz red meat, 1 tbsp coconut oil, greens WORKOUT 2 – Intra 2 – 30g carbs
Meal 4 – 10oz lean protein, 120g carbs, greens
Meal 5 – 10oz lean protein,100g carbs, greens

One workout
Meal 1 – 12oz lean red meat, 1 tbsp coconut oil, greens Workout – Intra – 30g carbs
Meal 2 – 10oz lean protein,120g carbs, greens
Meal 3 – 10oz lean protein, 15g fat, greens
Meal 4 – 10oz lean protein, 15g fat, greens
Meal 5 – 10oz lean protein, 100g carbs, greens

Delts/arms
120g Intra carbs

7/2-7/20

*****added one more meal, decrease protein serving amount per meal

2-a-days
Meal 1 (pre training) – 10oz red meat, 1 tbsp coconut oil WORKOUT 1 – Intra – (30g-120g carbs)
Meal 2 – 8oz lean protein, 120g carbs, greens
Meal 3 – (pre training) – 10oz red meat, 1 tbsp coconut oil, greens WORKOUT 2 – Intra 2 – 30g carbs
Meal 4 – 8oz lean protein, 120g carbs, greens
Meal 5 – 8oz lean protein,100g carbs, greens
Meal 6 – 8oz lean protein,100g carbs, greens

One workout
Meal 1 – 10oz red meat, 1 tbsp coconut oil, greens Workout – Intra – 30g carbs
Meal 2 – 8oz lean protein,120g carbs, greens
Meal 3 – 8oz lean protein, 15g fat, greens
Meal 4 – 8oz lean protein, 15g fat, greens
Meal 5 – 8oz lean protein, 100g carbs, greens
Meal 6- 8oz lean protein,100g carbs, greens

Delts/arms
120g Intra carbs

7/21-7/29 (deload)

*****Dropped carbs from meal 5 on “one workout” day, and added in off days and off day nutrition.

One workout
Meal 1 – 10oz red meat, 1 tbsp coconut oil, greens Workout – Intra – 30g carbs
Meal 2 – 8oz lean protein,120g carbs, greens
Meal 3 – 8oz lean protein, 15g fat, greens
Meal 4 – 8oz lean protein, 15g fat, greens
Meal 5 – 8oz lean protein, 15g fat, greens
Meal 6- 8oz lean protein,100g carbs, greens

Off day
Meal 1 – 10oz red meat, 1 tbsp coconut oil, greens
Meal 2 – 8oz lean protein, 15g fat, greens
Meal 3 – 8oz lean protein, 15g fat, greens
Meal 4 – 8oz lean protein, 15g fat, greens
Meal 5 – 8oz lean protein, 15g fat, greens
Meal 6- 8oz lean protein,100g carbs, greens

7/29-10/7

*****back to the exact same diet prior to the deload

2-a-days
Meal 1 (pre training) – 10oz red meat, 1 tbsp coconut oil WORKOUT 1 – Intra – (30g-120g carbs)
Meal 2 – 8oz lean protein, 120g carbs, greens
Meal 3 – (pre training) – 10oz red meat, 1 tbsp coconut oil, greens WORKOUT 2 – Intra 2 – 30g carbs
Meal 4 – 8oz lean protein, 120g carbs, greens
Meal 5 – 8oz lean protein,100g carbs, greens
Meal 6 – 8oz lean protein,100g carbs, greens

One workout
Meal 1 – 10oz red meat, 1 tbsp coconut oil, greens Workout – Intra – 30g carbs
Meal 2 – 8oz lean protein,120g carbs, greens
Meal 3 – 8oz lean protein, 15g fat, greens
Meal 4 – 8oz lean protein, 15g fat, greens
Meal 5 – 8oz lean protein, 100g carbs, greens
Meal 6- 8oz lean protein,100g carbs, greens

Delts/arms
120g Intra carbs

10/8-10/21

****Dropped the high Intra carbs on arms and delts. 30g every Intra workout shake.
****dropped 20g of carbs out of every carb meal
****dropped the carb meal from off day

2-a-days
Meal 1 (pre training) – 10oz red meat, 1 tbsp coconut oil WORKOUT 1 – Intra – (30g carbs)
Meal 2 – 8oz lean protein, 100g carbs, greens
Meal 3 – 8oz lean protein, 80g carbs, greens
Meal 4 – (pre training) – 10oz red meat, 1 tbsp coconut oil, greens WORKOUT 2 – Intra 2 – 30g carbs
Meal 5 – 8oz lean protein, 100g carbs, greens
Meal 6 – 8oz lean protein, 80g carbs, greens

One workout
Meal 1 – 10oz red meat, 1 tbsp coconut oil, greens Workout – Intra – 30g carbs
Meal 2 – 8oz lean protein,100g carbs, greens
Meal 3 – 8oz lean protein, 15g fat, greens
Meal 4 – 8oz lean protein, 15g fat, greens
Meal 5 – 8oz lean protein, 80g carbs, greens
Meal 6- 8oz lean protein, 80g carbs, greens

Off day workout
Meal 1 – 10oz red meat, 1 tbsp coconut oil, greens
Meal 2 – 8oz lean protein, 15g fat, greens
Meal 3 – 8oz lean protein, 15g fat, greens
Meal 4 – 8oz lean protein, 15g fat, greens
Meal 5 – 8oz lean protein,15g fat, greens
Meal 6- 8oz lean protein,15g fat, greens

10/22

*****on two-a-days dropped carbs from meals 3 and 5

2-a-days
Meal 1 (pre training) – 8oz red meat, 1 tbsp coconut oil WORKOUT 1 – Intra – (30g carbs)
Meal 2 – 8oz lean protein, 100g carbs, greens
Meal 3 – 8oz lean protein, 15g fat, greens
Meal 4 – (pre training) – 8oz red meat, 1 tbsp coconut oil, greens WORKOUT 2 – Intra 2 – 30g carbs
Meal 5 – 8oz lean protein, greens
Meal 6 – 8oz lean protein, 80g carbs, greens

One workout
Meal 1 – 8oz red meat, 1 tbsp coconut oil, greens Workout – Intra – 30g carbs
Meal 2 – 8oz lean protein,100g carbs, greens
Meal 3 – 8oz lean protein, 15g fat, greens
Meal 4 – 8oz lean protein, 15g fat, greens
Meal 5 – 8oz lean protein,15g fat, greens
Meal 6- 8oz lean protein, 80g carbs, greens

Off day workout
Meal 1 – 8oz red meat, 1 tbsp coconut oil, greens
Meal 2 – 8oz lean protein, 15g fat, greens
Meal 3 – 8oz lean protein, 15g fat, greens
Meal 4 – 8oz lean protein, 15g fat, greens
Meal 5 – 8oz lean protein,15g fat, greens
Meal 6- 8oz lean protein,15g fat, greens

11/1-11/11

*****dropped carbs from meal 2
*****took Intra workout carbs from workout 2
*****dropped amount of carbs from last meal
*****dropped fat from everlasting meals

2-a-days
Meal 1 (pre training) – 8oz red meat, 1 tbsp coconut oil WORKOUT 1 – Intra – (30g carbs)
Meal 2 – 8oz lean protein, greens
Meal 3 – 8oz lean protein, 15g fat, greens
Meal 4 – (pre training) – 8oz lean protein, greens WORKOUT 2 – Intra 2 – (no carbs)
Meal 5 – 8oz lean protein, greens
Meal 6 – 8oz lean protein, 50g carbs, greens

One workout
Meal 1 – 8oz red meat, 1 tbsp coconut oil, greens Workout – Intra – 30g carbs
Meal 2 – 8oz lean protein, greens
Meal 3 – 8oz lean protein, 15g fat, greens
Meal 4 – 8oz lean protein, greens
Meal 5 – 8oz lean protein, greens
Meal 6- 8oz lean protein, 50g carbs, greens

Off day workout
No off days until carb up

11/12-11/15

*****took all remaining carbs out, including Intra carbs

2-a-days
Meal 1 (pre training) – 8oz red meat, 1 tbsp coconut oil
WORKOUT 1 – Intra – (no carbs Intra)
Meal 2 – 8oz lean protein, greens
Meal 3 – 8oz lean protein, 15g fat, greens
Meal 4 – (pre training) – 8oz lean protein, greens WORKOUT 2 – Intra 2 – (no carbs)
Meal 5 – 8oz lean protein, greens
Meal 6 – 8oz lean protein, greens

One workout
Meal 1 – 8oz red meat, 1 tbsp coconut oil, greens
Workout – Intra – no carbs
Meal 2 – 8oz lean protein, greens
Meal 3 – 8oz lean protein, 15g fat, greens
Meal 4 – 8oz lean protein, greens
Meal 5 – 8oz lean protein, greens
Meal 6- 8oz lean protein, greens

Off day workout
No off days until carb up

Wednesday (first day of carb up):
Meal 1 – 6oz chicken, 150g carbs
Meal 2 – 6oz chicken, 150g carbs
Meal 3 – 6oz chicken, 150g carbs
Meal 4 – 6oz chicken, 150g carbs
Meal 5 – 6oz chicken, 150g carbs

Thursday
Meal 1 – 6oz chicken, 150g carbs
Meal 2 – 6oz chicken, 150g carbs quinoa
Meal 3 – 6oz chicken, 150g carbs white basmati rice
Meal 4 – 6oz beef, 150g carbs quinoa, 30g fat almond butter
Meal 5 – 6oz beef, 150g carbs quinoa, 30g fat almond butter

****6 liters of water both Wednesday and Thursday
****5 grams of sea salt both days

Friday (pre judging at noon)

Meal 1 – 6oz beef, 70g carbs quinoa, 15g fat almond butter
Meal 2 – 4oz beef, 50g carbs quinoa, 15g fat almond butter

Snacks up until pump-up – rice “cereal bar” with almond butter/maple syrup paste

****1 liter of water before 10am, no water after that point
****no sodium Friday

white basmati rice white basmati rice white basmati rice white basmati rice quinoa
white basmati rice