Weekday
5:00 am - mixture of water, BCAA powder and glutamine during training
7:00 am - 1/4 cup whole grain cereal, 20 grams whey protein shake
9:00 am - 1/4 cup whole grain cereal or 1 cup of oatmeal w/splenda
10:00 am - 20 grams whey protein shake
12:00 pm - 6 oz. of grilled chicken breast, 3/4 cup pasta
3:00 pm - 6 oz. of grilled chicken breast, 3/4 cup pasta
5:30 pm - mixture of water, BCAA powder and glutamine during training
7:00 pm - homemade taco salad*
9:00 pm - 3/4 cup Lite yogurt
*(2 - 3 cups of chopped lettuce, 6 oz. finely chopped and skillet browned lean ground beef, 1/4 cup fat free refried beans, 1/4 cup black beans, 3 tablespoons of low fat shredded cheese, 2 tablespoons of fat free sour cream, 2 tablespoons of salsa, crushed nacho chips - all ingredients mixed together to make this salad)
Saturday (typical long ride)
Pre-ride meal - 2 cups of cooked oatmeal, splenda
Ride intake - 2 Quaker Oats Breakfast cookies, 2 Hammer or GU gels, 2 - 24 oz. bottles*
Immediate Post-ride - 30 grams whey protein shake with 10 grams of glutamine
Post ride meal - what ever I want (typically lean steak, potato & veggies)
*( water, maltodextrin, Heed, BCAA powder, glutamine powder - amounts vary depending on the length of ride expected and how many gels I expect to use)
Sunday (varies depending on how recovered I feel and activities for the day)
Daily supplements:
Whey Protein
Glutamine (powder)
BCAA (powder)
Emergen-C
fish oil capsules
vitamin E, D, magnesium, zinc (post ride recovery)
My resume is a former competitive bodybuilder with over 10 years of practical experience in preparing successfully for seasonal competition and 20 years of following the same nutritional schedule to maintain athletic performance and body composition.
The picture below was a couple weeks before winning the 1993 NPC Georgia mens open lightweight division.
No comments:
Post a Comment