Plan 2.1. Nutrex Eating Program for Athletes
(athletes with more than 15% body fat)
|
| Protein
(grams) | Carbs
(grams) | Fat
(grams) | Calories
|
|
1st meal, 7:00 am
|
|
egg/cheese omelette:
|
|
3 whole eggs (large) | 18 | - | 15 | 225
|
|
2 slices of medium-fat cheese | 14 | 2 | 12 | 173
|
|
2 oz. of tomatoes, onions, mushrooms | 1 | 4 | - | 20
|
|
1 gelcap of 1-TU | - | - | - | -
|
|
2 capsules of Lipo-6 | - | - | - | -
|
|
Subtotal | 33 | 6 | 27 | 418
|
|
|
2nd meal, 10:30 am
|
|
2 oz. of protein powder (whey, calcium caseinate, egg albumen blend) mixed in 8 oz. of water | 45 | 5 | 1 | 215
|
|
Subtotal | 45 | 5 | 1 | 215
|
|
|
3rd meal, 1:00 pm
|
|
4 oz. of turkey meat (low fat) | 34 | - | 3 | 169
|
|
4 oz. of rice (=1 cup, precooked weight) | 12 | 78 | 3 | 397
|
|
4 oz. of steamed broccoli | 3 | 6 | - | 37
|
|
1 gelcap of 1-TU | - | - | - | -
|
|
Subtotal | 49 | 84 | 6 | 603
|
|
|
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 | 107
|
|
8 oz. of water |
|
|
(mix everything in blender and drink or eat out of bowl)
|
|
2 capsules of Lipo-6 | - | - | - | -
|
|
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
|
|
30 minutes later:
|
|
6 oz. of cottage cheese (non-fat) | 23 | 5 | - | 114
|
|
Subtotal | 23 | 75 | - | 401
|
|
|
6th meal, 10:00 pm (sustained protein delivery)
|
|
4 oz. of ground beef | 20 | - | 16 | 225
|
|
1 slice of medium-fat cheese | 7 | 1 | 6 | 86
|
|
1 whole egg (large) | 6 | - | 5 | 75
|
|
1 gelcap of 1-TU | - | - | - | -
|
|
Subtotal | 33 | 1 | 27 | 386
|
|
Total | 222 | 278 | 74 | 2730
|
Plan 2.2 Eating On Non-Workout Days
(athletes with more than 15% body fat)
|
| Protein
(grams) | Carbs
(grams) | Fat
(grams) | Calories
|
|
1st meal, 7:00 am
|
|
egg/cheese omelette:
|
|
3 whole eggs (large) | 18 | - | 15 | 225
|
|
2 slices of medium-fat cheese | 14 | 2 | 12 | 173
|
|
2 oz. of tomatoes, onions, mushrooms | 1 | 4 | - | 20
|
|
1 gelcap of 1-TU | - | - | - | -
|
|
2 capsules of Lipo-6 | - | - | - | -
|
|
Subtotal | 33 | 6 | 27 | 418
|
|
|
2nd meal, 10:30 am
|
|
2 oz. of protein powder (whey, calcium caseinate, egg albumen blend) mixed in 8 oz. of water | 45 | 5 | 1 | 215
|
|
Subtotal | 45 | 5 | 1 | 215
|
|
|
3rd meal, 1:00 pm
|
|
4 oz. of turkey meat (low fat) | 34 | - | 3 | 169
|
|
4 oz. of rice (=1 cup, precooked weight) | 12 | 78 | 3 | 397
|
|
4 oz. of steamed broccoli | 3 | 6 | - | 37
|
|
1 gelcap of 1-TU | - | - | - | -
|
|
Subtotal | 49 | 84 | 6 | 603
|
|
|
4th meal, 5:00 pm
|
|
6 oz. of oatmeal | 17 | 106 | 12 | 600
|
|
1 oz. of protein powder (same blend as above) | 22 | 2 | 1 | 107
|
|
8 oz. of water |
|
|
(mix everything in blender or drink out of bowl)
|
|
2 capsules of Lipo-6 | - | - | - | - |
|
|
Subtotal | 39 | 108 | 13 | 707
|
|
|
5th meal, 10:00 pm
|
|
4 oz. of ground beef | 20 | - | 16 | 225
|
|
1 slice of medium-fat cheese | 7 | 1 | 6 | 86
|
|
1 whole egg (large) | 6 | - | 5 | 75
|
|
1 gelcap of 1-TU | - | - | - | -
|
|
Subtotal | 33 | 1 | 27 | 386
|
|
Total | 169 | 204 | 74 | 2329
|
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