Nutrition plan from champions

While gym efforts are the key to muscle growth they will be much greater and faster if backed by a well thought out meal plan.

Nutrition plan from champions
Nutrition plan from champions Admin: Gamze Ç.

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Eating to get big is best achieved by multiple daily meals and consistency of adhering to your plan. Here’s an insight into how five top competitors keep their training furnace topped up. Follow their strategy fine-tuned to your own goals and gains will follow.

 1) JUSTIN COMPTON: Orlando Show of Champions Winner

 Contest Diet at 1 beylikdüzü escort Week Out

 Meal 1:             50 grams whey, 140 grams (dry) Cream of Rice, 1 tbsp. natural peanut butter

 Meal 2:             8 oz. top sirloin, 12 oz. yam

 Meal 3:             10 oz. mahi mahi, 2.5 cups jasmine rice

 Meal 4:             10 oz. cod, 140 grams Cream of Rice

 Meal 5:             10 oz. mahi mahi, 12 beylikdüzü escort oz. yam

 Meal 6:             10 oz. cod, 2.5 cups jasmine rice

 Meal 7:             20 oz. egg whites


2) DALLAS MCCARVER: Overall North American Champion

The Dallas “Get Huge” Meal Plan

Meal 1
3/4 cup Cream of Rice
1.5 cup egg whites
4 whole free-range omega eggs
1/2 cup blueberries
1/2 cup Greek yogurt
Meal 2
10 oz. chicken
1.5-2 cups jasmine rice
1/2 avocado
Training Session 1
75 carbs and BCAAs post-training
Meal 3
12 oz. fish
1.5-2 cups jasmine rice
Meal 4
10 oz. fillet
10 oz. red potato
Training Session 2
Same carbs and BCAAs
Meal 5
12 oz. fish
1.5-2 cups jasmine rice
Meal 6
6 oz. fillet
1 cup egg whites
1 cup oats (sometimes rice)


 3) CODY MONTGOMERY: Overall Teen Nationals Champ

 Off-season Diet*

 Upon waking:                 1 scoop Cell K.E.M.

 Meal 1:                         12 egg whites, 1 cup grits (dry measure)

 Meal 2:                         Shake— 2 scoops whey isolate, 1 cup oatmeal (dry measure)

 Meal 3:                         8 oz sirloin, 10 oz sweet potato

 Pre-workout:               1 scoop EVP, 1 scoop EVP Plus

 Intra-workout:              2 scoops GlycoJect, 1 scoop Cell K.E.M.

 Post-workout:              2 scoops Cell K.E.M,

 Meal 4:                         10 oz chicken, 1 cup grits

 Meal 5:                         8 oz. ground turkey, 1 cup rice, large salad

 Meal 6:                         8 oz ground beef, 1 cup white rice, 1 cup broccoli

 Meal 7:                         1 cup Greek yogurt, 2 tbsp almond butter, 1 scoop whey isolate

 Before bed:                  1 scoop Cell K.E.M.

 *All supplements by Evogen Nutrition

Contest Diet*

 Upon waking:                1 scoop Cell K.E.M. while doing 45 minutes on StepMill

 Meal 1:                         1 cup egg whites, 2 oz chicken, 80 grams cream of rice (dry measure)

 Meal 2:                         45 grams whey isolate, 60 grams oatmeal (dry measure)

 Meal 3:                         8 oz lean beef, 4 oz sweet potato, 1 cup broccoli or Brussels sprouts

 Pre-workout:               1 scoop EVP, 1 scoop EVP Plus

 Intra-workout:              2 scoops GlycoJect, 1 scoop Cell K.E.M.

 Post-workout:              2 scoops Cell K.E.M.

 Meal 4:                         1 cup Greek yogurt, 1 scoop whey isolate, 80 grams cream of rice (dry measure)

 Meal 5:                         8 oz lean beef, 1/2 cup rice, 2 cups Brussels sprouts

 Meal 6:                         6 oz chicken breast, 2 whole eggs

 Before bed:                  1 scoop Cell K.E.M.

 *This diet represents what Cody was eating at eight weeks out. Near the end as his metabolism sped up, he actually increased his portion sizes and overall calories.


4) NICK TRIGILLI: USA Overall Champion

 Contest Diet

 Meal 1

 12 egg whites

 2 cup of oats

 Meal 2

 8 ounces of beef

 2 cups of white rice

 Meal 3

 8 ounces of cod fish

 2 cups of white rice

 Meal 4

 8 ounces of beef

 2 cups of white rice

 Meal 5

 10 ounces of chicken breast

 16 ounces of sweet potato


1) MORGAN ASTE: French Superheavyweight Champion

 Daily Diet*

 Meal 1:        5 whole eggs, 5 egg whites

                   2 slices of whole-wheat bread or oatmeal

                    1 cup of fresh fruit  

Meal 2:        200 grams of meat (chicken, steak) or fish

                    200 grams of carbs (rice or potatoes)

                    Piece of fruit

Meal 3:        450 grams of meat or fish

                    300 to 500 grams of carbs

                    Green salad or mixed vegetables with olive oil

                    Piece of fruit

Meal 4:        Whey protein shake (75 grams)

Meal 5:        Applesauce, gingerbread or mashed potatoes

                    BCAA + ZMA + MYOPROGEN

Meal 6:        450 grams of meat or fish

                    500-700 grams of carbs



Meal 7:        Whey protein shake (60 grams)

                   300 grams of nonfat cottage cheese

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