Sample Nutrition
My meals always change to prevent boredom, but the nutritional content of the meals remains relatively consistent. Below are an example of what I may eat in a day during my early contest prep phase:
Muscle Building Regimen
(Serving size and food item)
Meal 1: 2 breakfast taquitos: 4 oz ground turkey, seasoned egg beaters, & picante sauce scrambled w/ 2 corn tortillas
Meal 2: All American EFX NF Pro Vanilla Protein Shake, 1 cup grapes
Meal 3: 4 oz turkey spaghetti w/ spaghetti squash
Meal 4: 2 tbs peanut butter, 1 banana, NF Pro Chocolate Protein Shake
Meal 5: 1 cup low fat cottage cheese, apple
Meal 6: 4oz crab cakes and asparagus
Meal 7: 5oz Quiche: seasoned egg beaters, veggies, turkey or chicken
Calories: approximately 1300-1600 per day depending on how food is paired.
Macro Nutrients: Fats: 15-20g, Protein: 140g, Carbs: 90-120g. I make modifications weekly depending on the specific events that I may have going on.
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