Meal Plans

Rock Hard Challenge 2014 Nutrition Month 1

Training is only half the battle. Dial in the perfect meal plans to build muscle while you torch fat.

by

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

Weeks 1-4 Training Day Sample Meal Plan

Meal 1


1 scoop protein (Phase8)

1 multivitamin

3 whole eggs

1 cup oatmeal w/cinnamon

!--StartFragment--!--EndFragment--
Total Calories Protein (g) Carbs (g) Fat (g)
649 53 63 20

Meal 2

1 apple

1 oz almonds (23 nuts)

1 scoop protein (Phase8)

!--StartFragment--!--EndFragment--
Total Calories Protein (g) Carbs (g) Fat (g)
408 32 38 16

Meal 3

6 oz tuna

1 cup quinoa
1⁄2 avocado

!--StartFragment--!--EndFragment--
Total Calories Protein (g) Carbs (g) Fat (g)
624 53 48 25

Meal 4 (Pre-workout)


1 serving pre-workout (nano vapor)
1 oz walnuts

!--StartFragment--!--EndFragment--
Total Calories Protein (g) Carbs (g) Fat (g)
220 7 6 17

Meal 5 (Post-workout)


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

!--StartFragment--!--EndFragment--
Total Calories Protein (g) Carbs (g) Fat (g)
330 26 45 2

Meal 6

10 oz salmon

2 cups broccoli and cauliflower

!--StartFragment--!--EndFragment--
Total Calories Protein (g) Carbs (g) Fat (g)
430 60 12 18

Meal 7 (Before bed)


2 tbsp natural peanut butter
Or
 1 scoop protein (Phase8)

!--StartFragment--!--EndFragment--
Total Calories Protein (g) Carbs (g) Fat (g)
150 26 7 0
!--StartFragment--!--EndFragment--

Training Day Daily Totals*

Calories Protein (g) Carbs (g) Fat (g)
2,861 241 218 114

*With peanut butter in 7th meal. Phase8 cuts calories by 50, boosts protein by 16g, adds 1g of carbs and drops fat by 16g.

NEXT: Weeks 1-4 Off-Day Sample Meal Plan >>

Pages
Comments