
Nikia Dyson's Nutrition And Supplementation Program!
Nutrition is the foundation for any type of training and especially important when you're taking the steps to improve your health. Without structure or proper preparation, the best intentions to get in shape will fail.
Nikia Dyson's Nutrition And Supplementation Program!
Nutrition is the foundation for any type of training and especially important when you're taking the steps to improve your health. Without structure or proper preparation, the best intentions to get in shape will fail. I like to plan everything in advance and set timers to remind me of each meal throughout the day.
Although many choose to prepare meals in bulk at one time, I prefer to prepare all my meals fresh daily. For me it's simply more enjoyable to have chicken or tilapia that is prepared right before it's time to eat, instead of having to reheat it. I enjoy cooking, but simplicity became extremely important throughout this challenge.
I spent less time determining what I could or could not eat and spent more time actually enjoying my meals and making them more appetizing with different seasonings and preparation.
Nutrition: (with high carb additions)
- Calories: 1870
- Fats: 36g
- Protein: 208g
- Carbs: 173g
Meal 1
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protein powder in 12-14 oz water
1 scoop Calories: 120
Fats: 1.5 Grams| Protein 23 Grams| Carbs 3 Grams -
peanut butter
1 tbsp Calories: 92
Fats: 8 Grams| Protein 4 Grams| Carbs 3 Grams -
oatmeal
1/4 cup Calories: 52
Fats: 0 Grams| Protein 2 Grams| Carbs 9 Grams
Protein 29g | Carbs 15g | Fat 9.5g | Calories 264
Meal 2:
-
cottage cheese
1 cup Calories: 185
Fats: 5 Grams| Protein 26 Grams| Carbs 8 Grams -
grapefruit
1/2 Calories: 42
Fats: 0 Grams| Protein 1 Grams| Carbs 11 Grams
Protein 27g | Carbs 19g | Fat 5g | Calories 227
Meal 3:
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chicken breast
5 oz Calories: 240
Fats: 8 Grams| Protein 38 Grams| Carbs 2 Grams -
mixed vegetables
1 cup Calories: 127
Fats: 0 Grams| Protein 6 Grams| Carbs 26 Grams -
ezekial bread
1/2 slice Calories: 40
Fats: 0 Grams| Protein 2 Grams| Carbs 7 Grams
Protein 46g | Carbs 35g | Fat 8g | Calories 407
Meal 4:
-
protein powder in 12-14 oz water
1 scoop Calories: 120
Fats: 1.5 Grams| Protein 23 Grams| Carbs 3 Grams -
peanut butter
1 tbsp Calories: 92
Fats: 8 Grams| Protein 4 Grams| Carbs 3 Grams
Protein 24g | Carbs 4g | Fat 4.5g | Calories 151
Meal 5:
Protein 31g | Carbs 5g | Fat 2.5g | Calories 163
Meal 6:
-
protein powder in 12-14 oz water
1 scoop Calories: 120
Fats: 1.5 Grams| Protein 23 Grams| Carbs 3 Grams
Protein 23g | Carbs 3g | Fat 1.5g | Calories 120
Meal 7: Before Bed
-
NitroCore 24 in 12-14 oz water
1 scoop Calories: 200
Fats: 5 Grams| Protein 24 Grams| Carbs 14 Grams
Protein 24g | Carbs 14g | Fat 5g | Calories 200
High Carb Day Additions:
On my higher carb days, I add one banana to Meal 1 and 4 and a sweet potato to Meal 3.
Additional Nutrient breakdown:
Protein 4g | Carbs 83g | Fat 0g | Calories 338
Supplementation
Supplements are a great asset when training. However, they should not be the only factor when trying to make gains or reach a particular goal. You must incorporate a productive and strict training program and balanced, clean diet. Without proper training and a good diet you're not going to receive the full benefits of any supplements.
With everything I do in my training I am extremely regimented, and once I find a product I like, I stick to it. For me, I favor Optimum Nutrition products because of the quality. I am consistent with what I take, how I use the supplements, and I believe that this has contributed to my gains throughout my training.
Protein:
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Optimum Nutrition 100% Whey Protein
1 scoop with Meal 1
-
Optimum Nutrition Nitro Core 24
1 scoop with Meal 6
Multivitamin:
-
Optimum Nutrition Opti-Women
2 caps with breakfast
Pre Workout:
-
Optimum Essential AmiN.O. Energy
3 scoops
-
Optimum Nutrition BCAA 5000
1 scoop
-
Controlled Labs White Flood
1.5 scoops
Post Workout:
-
Optimum Nutrition 100% Whey Protein
2 scoops
-
Optimum Nutrition BCAA 5000
1 scoop
-
Optimum Essential AmiN.O. Energy
3 scoops
Fat Burner:
-
USPlabs OxyELITE Pro
2 caps prior to Meal 1, 1-2 caps prior to Meal 3
Super B Complex
-
Ultimate Nutrition Super B-Complex
1 pill taken with breakfast