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Rock Hard Challenge 2013 Month 2 Meal Plan

Use carb cycling for faster fat loss and finish the RHC ripped.

BASELINE DAYS - LOW-CARB SAMPLE MEAL PLAN

This schedule was designed to provide about 2,500 calories with 300–400 grams of protein and a little more than 100 grams of carbs. Your total carb intake is 145, but this includes 16 grams of carbs from broccoli and 4 grams from lettuce. Vegetable carbs are high in fber and are considered “free” carbs because they have little or no impact on blood sugar or insulin. You can also discount the carbs in spinach, caulifower, arugula, sprouts, and cabbage.

 

Food Calories Protein (g) Carbs (g) Fat (g)
BREAKFAST        
3 whole medium eggs 210 18 0 15
4 egg whites 72 12 0 0
I cup oatmeal 150 6 25 2
MID-MORNING SNACK        
1⁄2 cup low-fat cottage cheese 80 14 3 1
6 oz turkey breast 169 39 0 3
LUNCH        
8 oz Atlantic salmon 420 45 0 24
1/3 cup brown rice 73 1 15 0
8 oz broccoli 80 5 16 0
PRE-WORKOUT SHAKE        
2 scoops MuscleTech Phase8 300 52 14 4
2 tbsp sugar 100 0 25 0
POST-WORKOUT SHAKE        
2 scoops Nitro-Tech 280 60 4 3
1 scoop Cell-Tech 180 0 38 0
DINNER        
10 oz chicken breast 289 54 0 6
1 cup mixed salad greens 20 1 4 0
1 tbsp olive oil dressing 120 0 0 14
BEDTIME SNACK        
2 scoops MuscleTech Phase8 300 52 14 4
TOTALS 2,843 359 158 78

 

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