MEAL PLAN – Training Day
Wake 5.30am 5g L-glutamine
5-6 BCAA
½ grapefruit
Wake 6.30am Smoothie: tsp ground linseeds + 150g oats + 75g whey protein isolate + 60g Maltodextrin + apple + 200g skimmed milk + water
7.30am Probiotic drink
200ml red grape juice
20g sunflower seeds
8.15am Pre-workout drink
8.30am 20g whey protein isolate in water
8.45am – train Sip 20g whey protein isolate in water
Immediately post workout 20g Whey protein hydrolysate in water
15 mins later 40g Vitargo
11.00pm Smoothie: tsp ground linseeds + 100g oats + 40g whey protein isolate + apple + 200g skimmed milk + water
1.00pm 260g salmon
100g brown basmati rice
Mixed veg
½ apple
3.00pm 260g salmon
50g brown basmati rice
Mixed veg
½ apple
5.00pm MRP
200g Liquid egg whites
100g oats
7.00pm 300g chicken
50g brown basmati rice
Green beans
½ apple
20g almond butter
9.00pm 350g ground beef
½ avocado
50g brown basmati rice
Green beans
½ apple
20g walnuts
11.00pm 250g cottage cheese / quark
Probiotic drink
100g chicken
Raw salad veg – eg carrot/celery/cucumber/cherry tomatoes
20g walnuts
20g sunflower seeds
MEAL PLAN – Cardio Day
Wake 5.30am 5g L-glutamine
5-6 BCAA
½ grapefruit
Wake 6.30am Smoothie: tsp ground linseeds + 150g oats + 75g whey protein isolate + 60g Maltodextrin + apple + 200g skimmed milk + water
7.30am Probiotic drink
200ml red grape juice
20g sunflower seeds
8.30am 20g whey protein isolate in water
8.45am – cardio
Immediately post workout 20g whey protein isolate + 40g Vitargo in water
11.00pm Smoothie: tsp ground linseeds + 100g oats + 40g whey protein isolate + apple + 200g skimmed milk + water
1.00pm 300g salmon
Mixed veg
½ apple
3.00pm 300g salmon
Mixed veg
½ apple
5.00pm 40g whey protein isolate
200g Liquid egg whites
7.00pm 300g chicken
30g brown basmati rice
Green beans
½ apple
20g almond butter
9.00pm 350g ground beef
½ avocado
Green beans
½ apple
20g walnuts
11.00pm 250g cottage cheese / quark
Probiotic drink
100g chicken
Raw salad veg – eg carrot/celery/cucumber/cherry tomatoes
20g walnuts
20g sunflower seeds
Darren keeps excellent condition even off season, and in the few weeks he'd been following the above plan, he hadn't gained any weight. I therefore felt there was considerable room to increase his portions, particularly of starchy carb foods. This is his current regimen (as per 13/01/09):
MEAL PLAN – Training Day
Tuesday 13th January 2009
Wake 5.30am 5g L-glutamine
5-6 BCAA
½ grapefruit
Wake 6.30am Smoothie: tsp ground linseeds + 200g oats + 75g whey protein isolate + 60g Maltodextrin + apple + 200g skimmed milk + water
7.30am Probiotic drink
200ml red grape juice
20g sunflower seeds
8.15am Pre-workout drink
8.30am 20g whey protein isolate in water
8.45am – train Sip 20g whey protein isolate in water
Immediately post workout 20g Whey protein hydrolysate in water
15 mins later 40g Vitargo
11.00pm Smoothie: tsp ground linseeds + 150g oats + 40g whey protein isolate + apple + 200g skimmed milk + water
12.00pm – 7.00pm 4 scoops of Maltodextrin in water + Crystal Light
1.00pm 260g salmon
100g brown basmati rice
Mixed veg
½ apple
3.00pm 260g salmon
100g brown basmati rice
Mixed veg
½ apple
5.00pm MRP
200g Liquid egg whites
150g oats
7.00pm 300g chicken
50g brown basmati rice
Green beans
½ apple
20g almond butter
9.00pm 350g ground beef
½ avocado
50g brown basmati rice
Green beans
½ apple
20g walnuts
11.00pm MRP
Raw salad veg – eg carrot/celery/cucumber/cherry tomatoes
20g walnuts
20g sunflower seeds
MEAL PLAN – Cardio Day
Tuesday 13th January 2009
Wake 5.30am 5g L-glutamine
5-6 BCAA
½ grapefruit
Wake 6.30am Smoothie: tsp ground linseeds + 200g oats + 75g whey protein isolate + 60g Maltodextrin + apple + 200g skimmed milk + water
7.30am Probiotic drink
200ml red grape juice
20g sunflower seeds
8.30am 20g whey protein isolate in water
8.45am – cardio
Immediately post workout 20g whey protein isolate + 40g Vitargo in water
11.00pm Smoothie: tsp ground linseeds + 150g oats + 40g whey protein isolate + apple + 200g skimmed milk + water
12.00pm – 6.00pm 4 scoops of Maltodextrin in water + Crystal Light
1.00pm 300g salmon
Mixed veg
½ apple
3.00pm 300g salmon
Mixed veg
½ apple
5.00pm 40g whey protein isolate
200g Liquid egg whites
7.00pm 300g chicken
30g brown basmati rice
Green beans
½ apple
20g almond butter
9.00pm 350g ground beef
½ avocado
Green beans
½ apple
20g walnuts
11.00pm MRP
Raw salad veg – eg carrot/celery/cucumber/cherry tomatoes
20g walnuts
20g sunflower seeds
Complicated looking shit