EAT FOR STRENGTH

EAT FOR STRENGTH

Hey guys,

for those of you train hard, but still find yourself burning out near the end of the week, overtraining and getting injuries or not getting the strength that you training warrants, here is a sample 4 day diet plan that will help you to overcome those obstacles.

So many people forget that your diet and eating plan is just as important as your training regime. You can lift weights and train everyday for a month like a mad person and never see gains unless your diet and nutrition coincides

With this sample plan, you’ll consume more overall calories on training days as you bump up your fat and carb intake (protein relatively remains the same). The recommended nutrient totals are based on a 180 pound individual, so if you weigh significantly more or less than that, alter the portion sizes accordingly. All meals should be spaced about 2-3 hours apart.

One tip is that I recommend eating salmon 2-3 times per week; other fish can include halibut, scallops, mackerel, kingfish or snapper - mmmmmm goooood

Some info Muscle and fitness magazine









DAY 1
BREAKFAST
2 whole eggs, scrambled w/6 eggs whites
1 slice low-fat cheese
2 slices whole grain bread w/2 tsp low sugar jam

MORNING SNACK
20 G Whey Protein mixed with water
1 low fat granola bar or 1 cup cooked oatmeal

LUNCH
6 oz lean red meat
1.5 cups brow rice
1 small salad w/olive oil dressing




AFTERNOON SNACK
2 slices whole-grain bread
4 slices roast beef
Dijon mustard, lettuce, tomato

PREWORKOUT
1 scoop whey protein in water
1 scoop Funk Roberts Blast Workout Formula in water
1 medium banana

POSTWORKOUT
2 scoops Funk Roberts Revive
1 medium bagel

DINNER
8-9 OZ fish
1 large sweet potato
1 cup mixed vegetables

BEDTIME SNACK
1 scoop whey protein

Daily total – 3250 calories
305 g of protein
315g carbs
85g of fat










DAY 2
BREAKFAST
6 egg whites scrambled w/ 2oz (2 slices) low fat ham
1 whole English muffin with cheese or peanut butter – 2 tsp

MORNING SNACK
12 oz low fat milk
1 scoop whey protein
1 banana

LUNCH
6 oz ground beef
1 lrg sweet potato
1 cup greens beans


AFTERNOON SNACK
4 oz ( 4 slices) turkey breast
2 slices whole grain bread
1 large orange


PREWORKOUT
1 scoop whey protein in water
1 scoop Funk Roberts Blast Workout Formula in water
1 large apple

POSTWORKOUT
2 scoops Funk Roberts Revive
1 medium bagel

DINNER
8-9 oz chicken breast or top sirloin
1 cup whole wheat pasta or brown rice
2 cups salad w/olive oil dressing


BEDTIME SNACK
1 cup low fat cottage cheese
1 oz mixed nuts

Daily total – 3320 calories
330 g of protein
320g carbs
80g of fat


Day Off
BREAKFAST
12 egg whites scrambled w/ whole egg
1 slice low fat cheese
1 cup oatmeal cooked

MORNING SNACK
2 scoops whey protein
1 banana

LUNCH
8 oz chicken breast
1 cup whole wheat pasta
1 cup marinara sauce
2 cups salad w/ olive oil


AFTERNOON SNACK
4 oz ( 4 slices) turkey breast
2 slices whole grain bread

SNACK
2 scoops whey protein in water

DINNER
8 oz shrimp
1 sweet potato
1 cup chopped broccoli

BEDTIME SNACK
1 cup low fat cottage cheese
1 oz mixed nuts

Daily total – 2500 calories
320 g of protein
180g carbs
55g of fat


Funk Roberts