Tip: This diet plan is suitable for bodybuilders to refer to before competition.
06:20 — A cup of black coffee
06:45 — Climbing stairs for 40 minutes
07:30 — 4 grams of arginine, 1000 vitamins per piece
07:45 — 30 grams of protein powder, 5 grams of glutamine, 5 grams of bcaa
08:00 — 6 egg whites, 4 egg yolks, 80 grams of oatmeal, and a multivitamin (should be counted as breakfast)
10:00 — 10 egg whites, 20 grams of cereal (should be included in lunch)
10:30 — Creatine 5 grams
11:00 — 1 hour training
12:10 — 5 grams of glutamine, 5 grams of bcaa, 5 grams of creatine, 50 grams of sustained-release protein (post-training meal)
12:40 — 250 grams of chicken, 200 grams of sweet potatoes, and vegetables (should be counted as lunch)
15:10 — 250 grams of beef, 200 grams of sweet potatoes, and vegetables (should be included in lunch)
15:40 — A cup of black coffee
16:15 — 4 grams of arginine, one vitamin C1000
16:30 — 30g protein, 5g glutamine, 5g bcaa, 5g creatine (pre-workout meal)
17:00 — Strength training
18:00 — 40 minutes of aerobics
18:50 — 50 grams of sustained-release protein, multivitamins, 5 grams of glutamine, 5 grams of creatine, 5 grams of bcaa (post-training meal)
19:30 — One seabass, 200 grams of sweet potato, and vegetables (should be considered as dinner)
21:30 — 50 grams of casein, 4 grams of arginine (should be considered a late night snack)
22:00 — Sleep
Several points worth learning: (1) Carbohydrates are mainly whole grains, such as sweet potatoes and oatmeal; (2) Only eat protein powder before training and casein before going to bed, which are not much. Meat is the main source of protein. , including: eggs, beef, chicken, seabass; (3) Eat BCAA, creatine and glutamine before and after training; arginine should be separated from them and eaten 15 minutes in advance. (3) Don’t eat carbohydrates before going to bed; (4) Because you are preparing for a competition, there are relatively few carbohydrates and a lot of meat.
Another thing: get enough sleep.
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