Meal Plans

RHC Month 1 Meal Plan

Fuel your body for the challenge with this sample diet plan.


You’ve got eight weeks to train your ass off and get as ripped and muscular as you’ve ever been. Your gym work is obviously critical to your outcome, but your diet may be even more important. We’ve designed your RHC nutrition plan with this in mind.

You may be tempted to cut out all carbs immediately to lose as much fat as possible, but this can backfire. Dropping calories and carbs too drastically—and too soon—can slow your metabolism enough to derail your fat loss. Instead, we’re starting your diet with higher calories and carbs,and we’ll drop them as you go.

Protein intake comes out of the blocks high and stays that way—at about 1.5 grams per pound of body weight. Don’t eliminate fat, either. Fat
intake is essential for maintaining high testosterone levels, so keep your fat levels as prescribed in our sample diets.



Breakfast 1

1 scoop Pro-NOS (or other whey protein)/1/2 large cantaloupe

Breakfast 2 - (1–2 hours after breakfast 1)

3 large whole eggs/3 large egg white /1 cup cooked oatmeal/ 1 tbsp honey

Late-morning snack

1 cup reduced-fat Greek yogurt /1 tbsp honey


4 oz turkey deli meat/2 slices Ezekiel 4:9 bread/ 1 tbsp mustard or low-fat mayo/2 cups broccoli

Midday snack

1 scoop Pro-NOS (or other whey protein)/2 slices Ezekiel 4:9 bread/ 1 tbsp peanut butter/1 tbsp jam


8 oz top sirloin steak /1 large sweet potato /2 cups mixed green salad (add any veggies you want)/1 tbsp olive oil/1 tbsp vinegar

Nighttime snack

1 cup low-fat cottage cheese

Approximate daily totals: 2,600 calories, 240g protein, 270g carbs, 75g fat

On workout days, add the following*:

1 Hour pre-workout 1 serving Black Powder (or other preworkout formula with NO boosters and creatine)

30 Minutes pre-workout:

1 scoop Pro-NOS (or other whey protein)/1 large apple


2 scoops Pro-NOS (or other whey protein)/ 1 serving Anabolic Switch (or other recovery supplement with creatine and fast carbs)

*Pre and postworkout nutrition will increase daily totals to approximately 3,300 calories, 300 grams of protein, 360 grams of carbs, and 90 grams of fat Once Stage 1 stops delivering results, drop down to Stage 2.

In Stage 2 you’ll cut carbs to about 1.5 grams per pound of body weight on training days, with calories dropping down to approximately 16 grams per pound. On your rest days, carbs will cut down to about 1 gram per pound and calories to about 13 grams per pound.