Pre-Contest: (16 wks. Out)
• 5:30 am
1 EPH 833
200 mg. Caffeine
4 grams of L-Carnitine Liquid
• 6-7 am
Cardio
Meal 1:
• 7 am
12 egg whites
8 ozs. Oatmeal
32 ozs. Water
Meal 2:
• 9:30 am
16 ozs. Chicken breast 10 ozs. Rice
32 ozs. Water
Meal 3:
• 12 pm
16 ozs. Chicken breast
8 ozs. Potato
8 ozs. Broccoli
32 ozs. Water
Meal 4:
• 2:30 pm
12 egg whites
16 ozs. Broccoli
32 ozs. Water
Meal 5:
• 4:30 pm
3 scoops Designer Whey
20 ozs. Water
• 5:30 pm
1 EPH 833
200 mg. Caffeine
4 grams of L-Carnitine Liquid
• 5:30-8 pm
Weight training & 1 hr. of Cardio
Meal 6:
• 8 pm
Immediately after my workout 10 grams of BCAA
10 grams of L-Glutamine
1 Met-rx
2 scoops Designer Whey
32 ozs. Water
Meal 7:
• 9 pm
16 ozs. Chicken breast
16 ozs. Broccoli
32 ozs. Water
Meal 8:
• 11:30 pm
12 egg whites
32 ozs. Water
Supplementation Program (pre-contest)
1. Multi-Vitamin/Mineral Supplement: (Twinlab)
2 times daily: 1 with breakfast, and 1 with dinner.
2. Vitamin B Complex: (Twinlab)
6 times daily: 1 capsule with each of 6 meals.
3. Vitamin C (1000 mg.): (Twinlab)
10 grams daily
4. Vitamin E: (Twinlab)
2 capsules (800 ius.) daily: 1 with breakfast, and 1
with dinner.
5. Cal/Mag/Pot/: (Twinlab)
3 capsules taken 3 x's a day.
6. EPH 833: 2-3 x's daily.
7. BCAA's: (Prolab/Eclipse): 20 grams daily
10 grams after training, and 10 grams before bed.
8. L-Carnitne Liquid: (Twinlab)
8 grams daily.
9. L-Glutamine powder: (Prolab)
50-100 grams daily.
10. Met-rx: (Original) 2x's daily.
11. Designer Whey Protein: 2x's daily.
12. Vanadyl Sulfate: (Eas/Sportpharma USA)
2 capsules 3x's daily
Mass Building (Off-Season)
In the off-season I consume 5,000-7,000 calories per day, consisting of high protein, moderate carbs, and low fat.
Here is my meal sequence:
Meal 1:
• 7 am
15 egg whites (4 yolks) with fat free cheese
12 ozs. of oatmeal
1 serving of Cell-Tech
Meal 2:
• 10 am
1 Met-rx (Original Flavor)
4 scoops of Designer Whey Protein
1 tbspn. Udo's Choice Perfected Oil
Blend
32 ozs. Water
Meal 3:
• 12:30 pm
16 ozs. Chicken Breast
3 cups of rice
32 ozs. Water
Meal 4:
• 2 pm
1 Met-rx (Original Flavor)
4 scoops Designer Whey Protein
1 tbspn. Udo's Choice Perfected Oil Blend 32 ozs. Water
Meal 5:
• 4:30 pm
16 ozs. ground sirloin
3 cups of rice
32 ozs. water
• 6pm-7:30pm
Train
Immediately after my workout: 10 grams of L-Glutamine Powder (Prolab)
Meal 6:
• 7:30pm
1 serving of Cell-Tech
10 grams of BCAA's
10 grams of L-Glutamine
1 Met-rx(Original Flavor)
4 scoops of Designer Whey Protein
1 tbspn. Udo's Choice Perfected Oil Blend
32 ozs. water
Meal 7:
• 8:30pm
16 ozs. ground sirloin
3 cups of rice
32 ozs. water
Meal 8:
• 11 pm
12 egg whites
4 ozs. oatmeal
32 ozs. water
Meal 9:
• 12:30 am
4 scoops of Designer Whey Protein
1 tbspn. Udo's Perfected Oil Blend
16 ozs. water
Supplementation Program (off season)
1. Multi-Vitamin/Mineral Supplement:(Twinlab)
Once a day with breakfast
2. Vitamin B Complex: (Twinlab)
3 x's a day; breakfast, lunch, and dinner
3. Vitamin C (1000mg.): (Twinlab)
5 capsules daily; 1 with each of 5 meals
4. Vitamin E: (Twinlab)
2 capsules (800 ius) daily; 1 with breakfast,
and 1 with dinner
5. Met-rx (Original Flavor):
4 x's daily
6. Designer Protein: 4 x's daily
7. Cell-Tech (Muscletech): 2 servings daily
1 with breakfast, and 1 immediately after training
8. BCAA (Branch Chain Amino Acids): (Prolab/Eclipse) 10 grams immediately after training
9. L-Glutamine Powder (Prolab):
10 grams immediately after training
10. Udo's Perfected Oil Blend:
1 tbspn., 4 x's daily