STRONGER IN
MEAL 1 1 medium cantaloupe 2 scoops whey protein 2–5 g creatine
MEAL 2 6 whole eggs 225 g porridge 1 tbsp honey (mix honey into porridge)
MEAL 3 225 g cottage cheese 150 g sliced pineapple (mix pineapple into cottage cheese)
MEAL 4 225 g minced beef 1 wholemeal burger bun 300 g chopped broccoli
DAILY TOTALS 3,615 calories, 335 g protein, 245 g carbs, 145 g fat
PREWORKOUT 1 scoop whey protein 1 large apple 2–5 g creatine
POSTWORKOUT 1 scoop whey protein 1 scoop casein 2 scoops Vitargo 2–5 g creatine
ADJUSTED WORKOUT DAILY TOTALS 4,300 calories, 395 g protein, 350 g carbs, 145 g fat
N6UTRITION
The following diet was designed for a 200-pound bodybuilder. However, it will work well for those in the range of 150 to 220 pounds. If you’re well below or above this range, adjust the diet based on the relative amounts given. For a 200-pounder, this will provide about 18 calories per pound on rest days and about 21 calories per pound on workout days. (On training days, add the pre- and postworkout shakes.)
MEAL 5 2 scoops whey protein 115 g wheat germ 1 tbsp peanut butter (mix all ingredients in a blender)
MEAL 6 250 g salmon 1 large sweet potato 200 g mixed green salad 1 tbsp salad dressing (olive oil and vinegar)
MEAL 7 30 g walnuts 2 scoops casein
To optimise your results, a smart nutrition plan is priority number one. After all, even the best training programme won’t deliver the gains you expect unless you’re as diligent with your diet as you are with your training.
PROTEIN
THE RIGHT AMOUNT Just like with gaining size, ample protein is key to gaining strength. Make sure you’re getting at least 1.5 grams of protein per pound of bodyweight a day.
CONSIDER THE SOURCE Ideal protein sources include poultry, beef, seafood, eggs, dairy products and, of course, protein powders.
FOOD IN FOCUS: Eggs Don’t just eat the egg whites — go with whole eggs, yolks and all. Research has shown that subjects eating three whole eggs per day gained twice the strength of those not eating eggs.
FAT
THE RIGHT AMOUNT Building strength also requires adequate fat intake — both unsaturated and saturated. Research shows that athletes consuming more saturated and monounsaturated fat have higher testosterone levels than those getting limited amounts. Take in 0.5–0.75 g of fat per pound daily.
CONSIDER THE SOURCE In the next six weeks, enjoy fatty minced beef, full-fat dairy sources and plenty of olive oil and nuts.
FOOD IN FOCUS: Salmon You’ll also need adequate levels of omega-3 fats to help the muscles and joints recover from all the heavy lifting. Be sure to eat salmon several times a week, as well as walnuts. Also, take 2 g of fish oil supplements two or three times daily with meals.
CARBS
THE RIGHT AMOUNT Carbs are important for strength, but when training with heavy weight and low reps, you actually won’t be burning much glycogen. Shoot for 1–1.25 g of carbs per pound of bodyweight on rest days and 1.75 g per pound on training days.
CONSIDER THE SOURCE Apples and wheat germ have both been shown to boost muscle strength. An apple makes for a great preworkout carb, and wheat germ can be added to any protein shake throughout the day.
FOOD IN FOCUS: Vitargo This complex carb is ultrafast digesting and is great to take on training days. Adding Vitargo to your postworkout shakes will spike insulin levels to crank up muscle recovery and growth. FLEX
40 FLEX
SAMPLE MEAL PLAN
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