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.

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Weeks 1-4 Off-Day Sample Meal Plan

Meal 1

1 scoop protein (Phase8)

1 multivitamin

8 egg whites

1 tbsp olive or coconut oil

1⁄2 cup oatmeal with cinnamon

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Total Calories Protein (g) Carbs (g) Fat (g)
552 60 37 19

Meal 2


1 oz walnuts

2 scoops creatine (Cell-Tech)

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Total Calories Protein (g) Carbs (g) Fat (g)
535 7 78 17

Meal 3

6 oz tuna

1⁄2 cup quinoa
1 avocado

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Total Calories Protein (g) Carbs (g) Fat (g)
713 51 34 42

Meal 4

1 cup spinach

red wine vinaigrette dressing
6 oz grilled chicken breast

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Total Calories Protein (g) Carbs (g) Fat (g)
356 55 7 11

Meal 5

12–16 oz salmon
Or
 12–16 oz lean steak

2 cups broccoli and cauliflower

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Salmon Total Calories Protein (g) Carbs (g) Fat (g)
505 (16 oz: 655) 71 (16 oz: 93) 11 (16 oz: 11) 21 (16 oz: 28)
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Steak Total Calories Protein (g) Carbs (g) Fat (g)
687 (16 oz: 898) 107 (16 oz: 142) 11 (16 oz: 11) 22 (16 oz: 29)

Meal 6 (Before bed)


1 scoop protein (Phase8)

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Total Calories Protein (g) Carbs (g) Fat (g)
150 26 7 0

 

 

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Off-Day Meal Totals (Salmon 12 oz.):

Calories Protein (g) Carbs (g) Fat (g)
2,811 270 174 110
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Off-Day Meal Totals (Steak 12 oz.):

Calories Protein (g) Carbs (g) Fat (g)
2,993 306 174 111
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