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Rock Hard Challenge 2013 Month 2 Meal Plan

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

RE-FEED Days - HIGH-CARB SAMPLE MEAL PLAN

ere’s your plan for taking in 300 grams of protein and 400 grams of carbs while keeping calories in check. Note that on your Re-feed Days you’re also going to spike calories by necessity. To keep calo- ries from getting out of bounds, we’ve cut dietary fats somewhat to balance the additional 1,200 carb calories. When you make substitutions to our sample plan, choose very lean protein and carb sources that are very low in dietary fats.

 

Food Calories Protein (g) Carbs (g) Fat (g)
BREAKFAST        
2 whole medium eggs 140 12 0 10
8 egg whites 144 25 0 0
8 oz pancakes (3x6") 390 8 83 3
2 oz maple syrup 180 0 47 0
MID-MORNING SNACK        
6 oz turkey breast 169 39 0 3
1 medium bagel 289 11 56 2
LUNCH        
6 oz canned tuna 420 45 0 24
1 cup brown rice 219 3 45 0
8 oz broccoli 80 5 16 0
PRE-WORKOUT SHAKE        
1 scoops MuscleTech Phase8 150 26 7 2
4 tbsp sugar 200 0 50 0
POST-WORKOUT SHAKE        
2 scoops Nitro-Tech 280 60 4 3
2 scoops Cell-Tech 360 0 76 0
DINNER        
10 oz chicken breast 289 54 0 6
8 oz sweet potato 225 4 53 0
BEDTIME SNACK        
1 scoop MuscleTech Phase8 150 26 7 2
TOTALS 3,538 313 444 37

 

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