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mealplansrockhardchallenge

 

We’re giving you two sample full-day meal plans. The first is for your workout days, with pre- and post-workout shakes built into the program. These are necessary to make certain you’re consuming the right amount of calories per day. The rest day plan eliminates pre- and post-workout shakes (particularly the fast-digesting carbs), but includes protein shakes without these carbs to make sure you’re getting plenty of protein while cutting calories. We also want to keep you eating several times throughout the day.

 

 

mealplanrockhardchallengeoatmeal

 

Training Day Sample Meal Plan

This is a sample plan, which means you should vary your food intake from day to day, striving to hit similar numbers with your macros and total calorie intake. You don’t need to vary wildly, but replace vegetables, fruits, and meat and carbs sources with comparable foods to provide a broader range of vitamins and minerals. Every food has a slightly different micronutrient profile and a little variance helps make sure your diet is rich in all nutrients.

Food Calories Protein (g) Carbs (g) Fats (g)
Breakfast        
3 whole medium eggs 210 18 0 15
4 egg whites 72 12 0 0
1 cup oatmeal 150 6 25 2
Mid-morning snack        
1/2 cup low-fat cottage cheese 80 14 3 1
6 oz turkey breast 169 39 0 3
Lunch        
8 oz Atlantic salmon 420 45 0 24
1/2 cup brown rice 110 2 23 1
8 oz broccoli 80 5 16 0
Pre-workout shake        
2 scoops MuscleTech Phase8 300 52 14 4
1 piece of fruit (apple, pear, banana, etc.) 121 1 31 0
Post-workout shake        
2 scoops Anabolic Halo 260 40 20 2.5
4 tsbsp sugar 200 0 50 0
Dinner        
8 oz lean steak 400 52 0 18
1/2 medium yam 132 2 31 0
1 cup mixed salad greens 20 1 4 0
1 tbsp olive oil dressing 120 0 0 14
Bedtime snack        
2 scoops MuscleTech Phase8 300 52 14 4
Totals 3,144 341 231 88.5

 

GO BACK TO THE ROCK HARD CHALLENGE.

 

broccolirockhardhcallengemealplan

 

Rest Day Sample Meal Plan

During the first four weeks, you want to avoid fast-digesting carbs on your rest days. Since you’re on a moderate- to low-carb program, the best way to rest and recover is to take in an adequate supply of slow-digesting carbs throughout the day while keeping calories low and protein intake relatively high.

Food Calories Protein (g) Carbs (g) Fats (g)
Breakfast        
3 whole medium eggs 210 18 0 15
4 egg whites 72 12 0 0
1 cup oatmeal 150 6 25 2
Mid-morning snack        
1/2 cup low-fat cottage cheese 80 14 3 1
6 oz turkey breast 169 39 0 3
Lunch        
8 oz Atlantic salmon 420 45 0 24
1/2 cup brown rice 110 2 23 1
8 oz broccoli 80 5 16 0
Mid-afternoon snack        
4 oz chicken breast 115 23 0 3
2 slices whole grain bread 130 6 24 1
1 scoop MuscleTech Phase8 150 26 7 2
Dinner        
8 oz lean steak 400 52 0 18
1/2 medium yam 132 2 31 0
1 cup mixed salad greens 20 1 4 0
1 tbsp olive oil dressing 120 0 0 14
Bedtime snack        
2 scoops MuscleTech Phase8 300 52 14 4
Totals 2,658 303 147 88

 

GO BACK TO THE ROCK HARD CHALLENGE.