Meal Plans

Rock Hard Challenge 2014 Nutrition Month 2

When it comes to looking stage-ready, a clean diet is more important than your training. Our meal plans will get you there.


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If cauliflower isn’t your thing, try “ricing” it: Toss pieces into a food processor, pulse for a few seconds, then roast until golden brown.

The nutrition plan in Parts 1 and 2 of the RHC differs in only one major way: Carbs are greatly reduced in Part 2. While you need some carbs to create an anabolic environment within your body around training times, you want to limit them at all other times.

Your body will always preferentially burn available carbs for energy, so the most efficient way to ensure that it burns fat instead is to limit carbs. Fibrous vegetables—which don't create insulin spikes and blunt fat burning—are different, so you can eat them freely on both training and non-training days. Keep all other sources in check.

The Rules: Part 2

Don’t stray from these essential RHC nutrition guidelines

1. No wheat of any kind—EVER

The No. 1 rule from Part 1 stays the same. You already made it through the four weeks without any bread or cereals, what’s another four? The high fiber and protein in the rest of your diet should keep you satiated. But, if you’re in danger of losing your mind, make a slice of toast with Ezekiel bread, which is composed entirely of whole grains and seeds.

2. Keep your protein sources lean

Chicken, fish, pork, and beef are all fine choices if you select the leanest cuts available. The steak option in the meal plan is for an extremely lean cut, like sirloin. It’s true that fats are necessary for testosterone production, but you don’t want any extra in your diet at this point.

3. Aim for high fiber

Any nutrition plan that limits fibrous vegetables like cauliflower and broccoli isn’t worth the paper it’s printed on. Never mind all the key nutrients these vegetables deliver, they’ll also help keep your digestive system working properly. With all the protein you’re getting from whole foods and supplements, that fiber becomes even more important.

4. Yeah, you still get a cheat meal, but...

On your off-day meal plan, do you see Meal 4, where it says 1 banana 
or 1 cup berries with almond butter? Well, that's your cheat meal. Buck up! Yes, when you’re working this hard, cheat meals do no harm, but remember: You want to get diced to the BONE. Pig out when this is over.

NEXT: Weeks 5-8 Training Day Sample Meal Plan >>