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Rock HaRd diet Rock HaRd diet By Jim Stoppani, phD pHotoS By ian LoGan To maximize your Rock-Hard gym efforts, sticking to the right diet is essential Month 1 NUTRITION 89

Month 1 Nutrition

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Page 1: Month 1 Nutrition

RockHaRddiet

RockHaRddiet

By Jim Stoppani, phDpHotoS By ian LoGan

To maximize your Rock-Hard gym efforts, sticking to the right diet is essential

Month

1

NUTRITION

89

Page 2: Month 1 Nutrition

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90 MUSCLE&FITNESS July 2008

at 1.5 grams per pound of bodyweight per day, which helps preserve your muscle mass. If you follow a lower-fat diet (as you do here, especially in Month 1), that means the only source from which you can significantly drop calories is carbohydrates.

Each month brings a reduction in carb intake, from 50%–55% of your daily calories in Month 1 to only 20% or so in Month 3, which maximizes the amount of bodyfat you’ll lose.

over the next three months of the Rock-Hard Challenge, your diet will be as critical to your success as your training. A well-thought-out nutrition program helps you recover more quickly from workouts and build muscle faster. So to achieve your goal of getting in the best shape of your life, you need to be just as dedicated in the kitchen as you are in the weight room. If you can do this, the sky’s the limit. ❡ Protein is key to getting lean while maximizing muscle growth because it sup-plies critical amino acids that are used as the building blocks of muscle. So when you drop your calories to lose fat, you must main-tain dietary protein levels at all costs. That’s why your protein intake holds steady through all three months of the Rock-Hard Challenge h

Month

1CHaLLenGe

Diet

RockHaRd

>> Simply rotate through these sample meal plans for your high-calorie, medium-calorie and low-calorie days every day throughout the course of the month. Keep in mind, these menus are designed for a 180-pound individual, so adjust portion sizes accordingly for your bodyweight.

high-Calorie Day Cal Pro (g) Carb (g) Fat (g)

BREaKFaST 2 whole large eggs 148 12 1 103 large egg whites 50 12 0 01 cup cooked oatmeal 147 6 25 21 banana 120 2 31 1

LaTE-MoRNINg SNaCK1/2 can light tuna in water 95 21 0 02 slices whole-wheat bread 140 6 26 21 Tbsp. fat-free mayonnaise 11 0 2 0

LUNCH6 oz. chicken breast 200 40 0 21 medium sweet potato 103 2 24 01 cup mixed fruit (in light syrup) 145 1 37 0 MIdday SNaCK8 oz. fat-free fruit yogurt 213 10 43 0

PREwoRKoUT SNaCK1 scoop whey protein 85 20 1 01 banana 120 2 31 1

PoSTwoRKoUT SNaCK2 scoops whey protein 170 40 2 01 medium plain bagel 289 11 56 22 Tbsp. jelly 112 0 28 0

dINNER6 oz. chicken breast 200 40 0 22 cups cooked spaghetti 442 16 86 21 can green beans 52 3 12 01/2 cup marinara sauce 92 2 14 3

NIgHTTIME SNaCK8 oz. 1% cottage cheese 163 28 6 21 cup cooked oatmeal 147 6 25 2

daily Totals 3,244 280 450 31

note: Mix all protein shakes in water per directions on label.

get intimate with your blender: Protein shakes are critical before and after workouts Within each month, however, your carb intake varies to accommodate three different calorie disciplines: a high-calorie day, a medium-calorie day and a low-calorie day. These days rotate throughout the Challenge to more or less keep your body guessing; the body can’t set its metabolism at a lower level due to the constant change in calories consumed each day.

The high-, medium- and low-calorie meal plans rotate every day — think of

Page 3: Month 1 Nutrition

92 MUSCLE&FITNESS July 2008

regardless of the day, protein intake remains at 1.5 grams per pound of bodyweight

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it as a three-day split with no rest days, only in terms of nutrition rather than training. For example, if you start the Rock-Hard Challenge on a Monday, that will be a high-calorie day, Tues-day will be medium-calorie and Wednesday will be a low-calorie day. Then the cycle simply repeats itself over the entire three months (though the macronutrient guidelines change slightly each month). Once every week or two, feel free to have a cheat day where you veer from this meal plan if it helps curb cravings.

a GReat StaRtThe first month of the Challenge eases you into the diet to a certain extent. Many novice bodybuilders make the mistake of cutting calories too drasti-cally in the early stages of a program. Yet when calories are too low for too long (say, three months), your metab-olism can slow down, causing you to burn fewer calories per day and mak-ing it that much harder to drop fat. The last thing you want when trying to get lean is a slower metabolism.

You’ll require roughly 18 calories per pound of bodyweight per day to main-tain your current weight on the Rock-Hard training plan. That’s just more than 3,200 calories a day for a 180-pound person. On high-calorie days, take in this maintenance-level number of cal-ories. On medium-calorie days, take in about 17 calories per pound a day, or about 3,000 total calories for the 180-pounder. On low-calorie days, intake drops to 16 calories per pound, or about 2,800 daily calories.

Regardless of the day, protein intake remains at 1.5 grams per pound of bodyweight since, as mentioned ear-lier, any drop in calories comes from

MeDiuM-Calorie Day Cal Pro (g) Carb (g) Fat (g)

BREaKFaST 2 whole large eggs 148 12 1 103 large egg whites 50 12 0 01 cup cooked oatmeal 147 6 25 21 banana 120 2 31 1

LaTE-MoRNINg SNaCK1/2 can light tuna in water 95 21 0 02 slices whole-wheat bread 140 6 26 21 Tbsp. fat-free mayonnaise 11 0 2 01 large orange 86 2 22 0

LUNCH6 oz. chicken breast 200 40 0 21 medium sweet potato 103 2 24 0

MIdday SNaCK8 oz. fat-free fruit yogurt 213 10 43 0

PREwoRKoUT SNaCK1 scoop whey protein 85 20 1 01 banana 120 2 31 1

PoSTwoRKoUT SNaCK2 scoops whey protein 170 40 2 03 slices white bread 198 6 39 32 Tbsp. jelly 112 0 28 0

dINNER9 oz. sole or flounder 230 48 0 32 cups cooked brown rice 436 10 92 42 cups green salad 44 3 8 01 Tbsp. fat-free Italian dressing 10 0 2 0 NIgHTTIME SNaCK8 oz. 1% cottage cheese 163 28 6 21 cup cooked oatmeal 147 6 25 2

daily Totals 3,028 276 408 32

note: Mix all protein shakes in water per directions on label.

Page 4: Month 1 Nutrition

94 MUSCLE&FITNESS July 2008

low-Calorie Day Cal Pro (g) Carb (g) Fat (g)

BREaKFaST 1 whole large egg 74 6 0 83 large egg whites 50 12 0 01 cup cooked oatmeal 147 6 25 21 large orange 86 2 22 0

LaTE-MoRNINg SNaCK4 oz. deli-style turkey breast 104 22 2 02 slices whole-wheat bread 140 6 26 21 tsp. or packet mustard 3 0 0 0

LUNCH6 oz. chicken breast 200 40 0 21 medium sweet potato 103 2 24 0

MIdday SNaCK8 oz. fat-free fruit yogurt 213 10 43 0

PREwoRKoUT SNaCK1 scoop whey protein 85 20 1 01 banana 120 2 31 1

PoSTwoRKoUT SNaCK2 scoops whey protein 170 40 2 03 slices white bread 198 6 39 32 Tbsp. jelly 112 0 28 0

dINNER9 oz. sole or flounder 230 48 0 32 cups cooked spaghetti 442 16 86 21 can green beans 52 3 12 0

NIgHTTIME SNaCK8 oz. 1% cottage cheese 163 28 6 21 cup cooked oatmeal 147 6 25 2

daily Totals 2,839 275 372 27

note: Mix all protein shakes in water per directions on label.

RoCk-HaRD SuppLement StaCk>> Training and diet comprise the basis of the Rock-Hard Challenge, but a solid supplement regimen will help put you over the top. Take the following supplements in addition to your regularly scheduled meals throughout the day.

tiMe oF Day SuPPleMent DoSageFirst thing in Leucine —or— branched-chain amino acids (BCaas) 5–10 gthe morning green tea extract1 250–500 mg Caffeine1 200–400 mg

30–45 minutes gaKIC —or— 10.2 gpreworkout arginine 5–10 g

Immediately whey protein 20–30 gpreworkout Leucine —or— BCaas 5–10 g green tea extract1 250–500 mg Caffeine1 200–400 mg

Immediately Creatine 3–5 gpostworkout whey protein 40–60 g Leucine 7.2 g

Before bedtime Casein protein2 20–50 g

a decrease in carbohydrates. On high-calorie days, take in about 2.5 grams of carbs per pound of bodyweight. Take in roughly 2.25 grams per pound on medium-calorie days, and on low-cal-orie days drop it to an even 2 grams per pound. On a percentage basis, this keeps protein at 35%–40% of your total daily calories, carbs at 50%–55% and fats at about 10%. In the subsequent two months these percentages will change significantly, but first things first. By the end of Month 1, you’ll be well on your way to transforming your physique into something it has never been before. M&F

1 can be taken separately or together in a fat-burner 2 instead of cottage cheese

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