Proper nutrition is essential to achieving your exercise goals.

I believe in eating healthy, well balanced meals that contain a variety of
foods. Including nutrient dense foods that contain essential vitamins and
minerals. No short cuts, no fad diets, and no magic pills. Nutritional
supplements are not substitutions. Eating properly improves muscular
strength, endurance and recovery between workouts. Remember that each
individual has different nutritional needs. In the end, dedication and self
discipline will determine the results!

- Jeff

When preparing for bodybuilding & powerlifting competitions:
Carbohydrates/sugars and proteins are manipulated according to body
composition and strength goals.

The following is an example of what works well for my personal physique.
A typical day would include the following:

Morning meal:

(Egg white/oatmeal omelet)
18 - egg whites / 1 yolk
1/2 cup Quaker quick oats
in Pam sprayed skillet
water

or

18 - egg whites / 1 yolk
3 T Cream of wheat prepared w/ water
water

or

(Convenience meal drink)
1 1/2 packets mixed w/ water
3 - bananas or 1cup - strawberries
1 cup skim milk

Midmorning:

1 - baked sweet potato w/ cinnamon
10oz grilled/baked chicken breast (boneless/skinless)
water

30 - 45 mins before workout:

40 grams whey protein with glutamine

after workout:

10g creatine monohydrate with glutamine

noon meal:

1 cup steamed rice
10oz grilled/baked chicken breast (boneless/skinless)
water

mid-afternoon:

1 baked sweet potato or 3- boiled/baked new potatoes
10oz grilled/baked chicken breast (boneless/skinless)
water

Evening meal:

10oz. grilled/broiled Talapia, Orange Roughy, Tuna, Swordfish
2 cups steamed broccoli, zucchini, squash, bell peppers, mushrooms
water.

Before bed:

2 1/2 scoops whey protein (50 g) mixed with water

Additional tips

1. Drink plenty of water.
10-12cups daily. I recommend carrying 1.5 Liter bottle everywhere!
Before, during and after workouts to prevent dehydration.

2. Fruits in the A.M. and vegetables in the P.M.
Fruits have natural sugars and more calories than vegetables.

3. Calcium supplement required if NOT consuming 3+ servings of dairy products per day.
Calcium is needed to build/maintain bone strength; helps prevent osteoporosis;
Calcium citrate - most absorbable form.

4. Convenience meal drinks for traveling.
Whey protein shake mixed with water
= 290 calories, 45g protein, 24g carbohydrates

5. Reward yourself occasionally.
All-U-Can-Eat sushi once a week. Eel and Tuna are the BEST!