Rock Hard Challenge 2014 HomeRock Hard Challenge WorkoutRock Hard Challenge Meal PlanRock Hard Challenge SupplementsRock Hard Challenge 2014 VideosRock Hard Challenge 2014 Official Rules

Rock Hard Challenge 2014 Nutrition Month 2

 

RHC-Cauliflower
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 >>

Lemon-Coconut Baked Oatmeal Cups
Shutterstock

Weeks 5-8 Training Day Sample Meal Plan

Meal 1


1 scoop protein (Phase8) with almond milk

4 egg whites

2 whole eggs

11⁄2 cups oatmeal (uncooked) with cinnamon

Total Calories Protein (g) Carbs (g) Fat (g)
804 68 92 19

Meal 2


2 oz walnuts

2 scoops protein (Phase8) with almond milk

Total Calories Protein (g) Carbs (g) Fat (g)
1,107 70 30 85

Meal 3


6 oz tuna

1 cup quinoa (cooked)
1⁄2 avocado

Total Calories Protein (g) Carbs (g) Fat (g)
624 53 48 25

Meal 4 (pre-workout)


1 scoop pre-workout (Nano Vapor)

1 serving test booster (Test HD), optional

Total Calories Protein (g) Carbs (g) Fat (g)
45 3

Meal 5 (post-workout)


1 scoop creatine (Cell-Tech)
1 scoop protein (Phase8)

Total Calories Protein (g) Carbs (g) Fat (g)
330 26 45 2

Meal 6

16 oz salmon
Or

16 oz steak

2 cups broccoli and cauliflower

Total (Salmon) Calories Protein (g) Carbs (g) Fat (g)
655 93 11 28

Total (Steak) Calories Protein (g) Carbs (g) Fat (g)
898 142 11 29

Meal 7 (before bed)


1 scoop protein (Phase8)

Total Calories Protein (g) Carbs (g) Fat (g)
150 26 7

Training Day Daily Totals (Salmon)

Calories Protein (g) Carbs (g) Fat (g)
3,715 336 236 159

Training Day Daily Totals (Steak)

Calories Protein (g) Carbs (g) Fat (g)
3,958 385 236 160

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

Rock Hard Challenge 2014 Official Rules

RHC-Meal-2-banana

Weeks 5-8 Off-Day Sample Meal Plan

Eat More of these carbs to Lose weight
Berries are a great off-day snack, but stay within your allowance. Excess carbs—not including fibrous carbs from veggies—will be stored as fat.

Meal 1


5 whole eggs

Total Calories Protein (g) Carbs (g) Fat (g)
315 28 2 22

Meal 2

2 servings walnuts

1 scoop protein (Phase8)

Total Calories Protein (g) Carbs (g) Fat (g)
500 40 13 36

Meal 3

6 oz tuna
1 avocado

Total Calories Protein (g) Carbs (g) Fat (g)
607 47 17 41

Meal 4

1 banana
Or
1 cup berries
1-2 tbsp almond butter

Total Calories Protein (g) Carbs (g) Fat (g)
207 5 30 9

Meal 5 

12–16 oz salmon
Or

12–16 oz lean steak
2 cups broccoli and cauliflower

Total (Salmon 12 oz) Calories Protein (g) Carbs (g) Fat (g)
505 71 11 21
Total (Steak 12 oz) Calories Protein (g) Carbs (g) Fat (g)
687 107  11 22

Off-Day Daily Totals (Salmon)

Calories Protein (g) Carbs (g) Fat (g)
2,134 191 73 129

Off-Day Daily Totals (Steak)

Calories Protein (g) Carbs (g) Fat (g)
2,316 227 73 130