Plan 1.1: Nutrex Eating Program for Athletes
(athletes with less than 15% body fat)
| Protein
(grams) | Carbs
(grams) | Fat
(grams) | Calories |
| 1st meal, 7:00 am |
| 6 oz. of oatmeal | 17 | 106 | 12 | 600
|
|
12 oz. of skim milk | 12 | 17 | 1 | 141
|
|
1 slice of whole wheat bread with 1 tsp. peanut butter | 7 | 15 | 9 | 214
|
|
8 oz. of orange juice | - | 18 | - | 80
|
|
1 gelcap of 1-TU | - | - | - | -
|
|
Subtotal | 36 | 156 | 22 | 1035
|
|
|
2nd meal, 10:30 am
|
|
2 oz. of protein powder (whey, calcium caseinate, egg albumin blend) mixed in 8 oz. of water | 45 | 5 | 1 | 215
|
|
Subtotal | 45 | 5 | 1 | 215
|
|
|
3rd meal, 1:00 pm
|
|
2 hamburgers made of 7 oz. ground beef | 35 | - | 28 | 395
|
|
4 slices of whole wheat bread | 12 | 76 | 4 | 384
|
|
2 oz. of tomatoes, lettuce, onions, mustard | 1 | 4 | - | 20
|
|
1 gelcap of 1-TU | - | - | - | -
|
|
Subtotal | 48 | 80 | 32 | 799
|
|
|
4th meal, 5:00 pm (pre-workout)
|
|
6 oz. of oatmeal | 17 | 106 | 12 | 600
|
|
1 oz. of protein powder (same blend as above) | 22 | 2 | 1 | 384
|
|
8 oz. of water | - | - | - | -
|
|
(mix everything in blender and drink or eat out of bowl)
|
|
Subtotal | 39 | 108 | 13 | 707
|
|
|
5th meal, 7:30 pm (post-workout) |
|
|
1 serving of Vitargo-CGL mixed in 20 oz. of water | - | 70 | - | 287
|
|
45 minutes later:
|
|
1 Meal Replacement Packet preferably Lean Mass Matrix by Prolab | 40 | 40 | 8 | 390
|
|
Subtotal | 40 | 110 | 8 | 677
|
|
|
6th meal, 10:00 pm (sustained protein delivery)
|
|
4 oz. of ground beef | 20 | - | 16 | 225
|
|
2 slices of cheese (medium-fat) | 14 | 2 | 12 | 173
|
|
3 whole eggs (large) | 18 | - | 15 | 225
|
|
1 gelcap of 1-TU | - | - | - | -
|
|
Subtotal | 52 | 2 | 43 | 623
|
|
Total | 260 | 463 | 119 | 4056
|
Plan 1.2. Eating On Non-Workout Days
(athletes with less than 15% body fat)
| Protein
(grams) | Carbs
(grams) | Fat
(grams) | Calories
|
1st meal, 7:00 am
|
|
1 serving of Vitargo-CGL mixed in oz. of water | - | 70 | - | 270
|
|
30 minutes later:
|
|
4 oz. of oatmeal | 12 | 70 | 8 | 400
|
|
12 oz. of skim milk | 12 | 17 | 1 | 141
|
|
8 oz. of orange juice | - | 18 | - | 80
|
|
1 gelcap of 1-TU | - | - | - | -
|
|
Subtotal | 24 | 175 | 9 | 891
|
|
|
2nd meal, 10:30 am
|
|
2 oz. of protein powder (whey, calcium caseinate, egg albumin blend) mixed in 8 oz. of water | 45 | 5 | 1 | 215
|
|
Subtotal | 45 | 5 | 1 | 215
|
|
|
3rd meal, 1:00 pm
|
|
2 hamburgers made of 7 oz. ground beef | 35 | - | 28 | 395
|
|
4 slices of whole wheat bread | 12 | 76 | 4 | 384
|
|
2 oz. of tomatoes, lettuce, onions, mustard | 1 | 4 | - | 20
|
|
1 gelcap of 1-TU |
|
|
Subtotal | 48 | 80 | 32 | 799
|
|
|
4th meal 5:00 pm
|
|
cheese/ham sandwich:
|
|
4 slices of medium-fat cheese | 28 | 4 | 24 | 346
|
|
2 slices of ham (2 oz.) | 14 | - | 11 | 158
|
|
2 slices of whole wheat bread | 6 | 38 | 2 | 192
|
|
Subtotal | 48 | 42 | 37 | 696
|
|
|
5th meal 10:00 pm
|
|
4 oz. of ground beef | 20 | - | 16 | 225
|
|
2 slices of medium-fat cheese | 14 | 2 | 12 | 173
|
|
3 whole eggs (large) | 18 | - | 15 | 225
|
|
1 gelcap of 1-TU | - | - | - | -
|
|
Subtotal | 52 | 2 | 43 | 623
|
|
Total | 217 | 304 | 122 | 3224
|
|
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