
BALANCED 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 a bodybuilding / power
lifting
competition:
Carbohydrates
/ sugars and proteins are
manipulated
according to body composition and strength goals.
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
1 - whole Red/Orange/Yellow bell pepper or 1 - whole seedless cucumber
or
UNLIMITED AMOUNT -
green beans or asparagus
water
50 grams- whey,
calcium caseinate and egg protein mixed with water
1.
EAT REGULAR MEALS… INCLUDE BREAKFAST DAILY!
Your metabolism ONLY
works if you feed it!
...Lean protein source
plus steamed veggie consistently!
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!