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BALANCED NUTRITION is essential to achieving your exercise goals

Jeff's Phylosophy





















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 a bodybuilding / power lifting competition:
Carbohydrates / sugars and proteins are manipulated according to body composition and strength goals. 

The following is an example what works well for my personal physique.

Morning meal:

(Egg white/oatmeal omelet)
18 - egg whites / 1 yolk

plus 1 cup Quaker quick oats in Pam sprayed skillet 

add Vanilla Crème stevia extract
12oz - fat free milk
1 – apple

or

1 1/2 packets LEAN BODY mixed w/ water
1 apple or 1 cup - fresh/frozen berries
1 cup - fat free milk

Midmorning:

8oz - baked sweet potato w/ cinnamon
add 1/4 cup Quaker quick oats
6oz - grilled/broiled/baked chicken breast (boneless/skinless)
water

 

30 - 45 mins before workout:

40 grams - whey protein isolate with Glutamine

 

Immediately After workout:

NUTREX Volu Gro: 10g creatine monohydrate + 60g of Vitargo

 

Noon meal:

3/4 cup - jasmine rice = 108 g carbs
6oz - grilled/broiled/baked chicken breast (boneless/skinless)
water

 

Mid-afternoon:

8oz or 3 - small boiled/baked new potatoes
6oz - grilled/broiled/baked chicken breast (boneless/skinless)
water

 

Evening meal:

8oz - grilled/broiled Orange Roughy, Halibut, Mahi mahi or Tilapia.
1 - whole Red/Orange/Yellow bell pepper or 1 - whole seedless cucumber

or UNLIMITED AMOUNT - green beans or asparagus

water

Before bed:

50 grams- whey, calcium caseinate and egg protein mixed with water

Additional tips

1.   EAT REGULAR MEALS… INCLUDE BREAKFAST DAILY!
      Your metabolism ONLY works if you feed it!

2.  Last meal of the day eventually determines your body composition.
     ...Lean protein source plus steamed veggie consistently!

3.  BALANCE…. Always eat in combinations - Protein + carbohydrate.
     Thermic effect of protein  --- raises metabolism.
     --ALL MEALS AND SNACKS MUST CONTAIN PROTEIN SOURCE—

4.  Consume majority of calories during the day while active!!!!
     Two largest meals = Morning meal & mid day /after training meal.

5.  Include Fruits in the AM, Veggies in PM.
     Fruits have natural sugars and more calories than vegetables.

6.  Include natural diuretics: asparagus & seedless cucumber!
     Aspartic acid helps improve muscle definition.

7. Water for hydration.
    Drink BEFORE you are thirsty… PREVENT dehydration & early fatigue.
    Bottom line...If Dark urine (color of apple juice) = dehydration
    If Pale yellow (color of lemonade) = good

8. Limit alcohol…
    One day per week will not prevent you from reaching your goals…6 out of 7 will.
    and Excessive alcohol consumption prevents reduction of existing body fat!

9. 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.

10. Convenience meal drinks for traveling.
      Lean Body by Labrada Nutrition - mix w/ water
      = 290 calories, 45g protein, 24g carbohydrates

11. All-U-Can-Eat sushi once a week. 
      Include tuna, salmon and eel for energy!

12. Proper training + BALANCED NUTRITION + Adequate rest = RESULTS!