Schedule

FEED YOUR BODY AND IT WILL FLOURISH

WHEN / HOW OFTEN YOU EAT IS IMPORTANT

AS SOON AS YOU WAKE

It is important to get some food and water into your body. FAST / EASY carbs are a good choice

BREAKFAST

Most important meal of the day. Consume large amounts of quality protein, carbs, and healthy fats

MID MORNING SNACK

Keep your metabolism up and suppy your body with fuel to prevent muscle breakdown between meals

LUNCH

Primary meal to fuel practice / training. Energy expendature is high mid-day, so eat big

MID AFTERNOON SNACK

Keep your metabolism up and supply your body with fuel to prevent muscle breakdown between meals

DINNER

Eat a well balanced, nutrient packed meal. Dinner is an important part of post workout nutrition

LATE NIGHT BEFORE BED

Rehydrate while you relax. Quality protein and healthy fats can aid in recovery and repair over night

PRE-WORKOUT

Consume water before and during training. Digest small amounts of Protein / Carbs for fuel

POST-WORKOUT

Consume food / protein shake IMMEDIATELY after workout (30 min anabloic window) and rehyrdate

Meal Plan

MEAL PLAN

AS SOON AS YOU WAKE

  1. 8-12oz OJ or milk
  2. Toast with peanut butter & honey
  3. 8-12oz fruit smoothie

BREAKFAST

  1. 2-4 Eggs w/ bacon
  2. Protein pancakes

MID MORNING SNACK

  1. Greek yogurt w/ nuts
  2. Pb & honey sandwich
  3. Trail mix or protein shake

LUNCH

  1. Turkey sandwich
  2. Tuna with rice and veggies

MID AFTERNOON SNACK

  1. Peanut butter & honey sandwich
  2. Banana, apple or orange
  3. Carrots, broccoli, or peppers

DINNER

  1. Chicken / Beef / Fish / Steak
    • w/ rice, veggies, pasta, beans or salad

LATE NIGHT BEFORE BED

  1. Cottage cheese & milk
  2. Nuts
  3. Slow digesting protein

PROTEIN SHAKE

  1. 8-12 oz water or milk
  2. 1-2 Cups frozen fruit or ice

Grocery List

MUST HAVE ITEMS FROM THE GROCERY STORE

LEAN GROUND BEEF

COTTAGE CHEESE

MILK

EGGS

FRESH TURKEY

CHICKEN BREAST

GREEK YOGURT

FRUIT

NATURAL HONEY

PASTA

BREAD

RICE

SWEET POTATOES

VEGETABLES

NUTS

PEANUT BUTTER

OLIVE / CANOLA OIL

BACON

Weight Gain

Increase meal frequency as much as possible

Consume large quantities of high quality calories

Consume a high calorie shake in the morning

Snack on slow digesting proteins, carbs, and fats at night

Maintain positive caloric balance; gain only 1-2 lbs/week

Weight Loss

Increase meal frequency but limit portion size

Eat to satisfy hunger -- not to feel full

Restrict / limit carbs in evening (still needed for workout)

Participate in multiple cardiovascular sessions / week

Maintain negative caloric balance, lose only 1-2 lbs/week