IFBB

Arash Rahbar: The Nutrition

Road to the 2018 Arnold.

by

Per Bernal

 THE DIET 

The diet evolves throughout the 16 week prep, but this is the plan beginning at 8 weeks out from showtime.

  • MEAL 1
    • 7oz Flank Steak
    • 1 Cup Rice
  • MEAL 2
    • 1 Cup Rice
    • 7oz Chicken
  • TRAIN
  • MEAL 3
    • 7oz White Fish
    • 1 Cup Rice
  • MEAL 4
    • 7oz Chicken Breast
    • Salad
    • 1/4 Cup Almonds
  • MEAL 5
    • 7oz Chicken
    • 1/4 Cup Almonds

ON LEG DAYS:

  • MEAL 1
    • 7oz Flank Steak
    • 2 Cups Veggies (cooked)
  • MEAL 2
    • 1/2 Cup Rice
    • 7oz Chicken
  • TRAIN
  • MEAL 3
    • 7oz White Fish
    • 1 Cup Rice
  • MEAL 4
    • 7oz Chicken Breast
    • 1/4 Cup Almonds
  • MEAL 5
    • 7oz Tuna or Chicken
    • 1/4 Cup Almonds

 THE SUPPLEMENTS 

 

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