Total Power Nutrition

Chad Cilli

Chris Barnard

Copyright 2012 Overtime Athletes Inc. All Rights Reserved. No part of this book may be reproduced or transmitted in any form by any means graphic, electronic, or mechanical without permission in writing from the publisher. The techniques, ideas, and suggestions in this document are not intended as a substitute for proper medical advice. Consult your physician or health care professional before performing any new exercise or exercise technique particularly if you have any chronic or recurring conditions. Any application of the techniques, ideas, and suggestions in this document is at the reader’s sole discretion and risk. The author’s and publisher of this document make no warranty of any kind in regard to the content in this document, including, but not limited to, any implied warranties of merchantability, or fitness for any particular purpose. The author’s and publisher of this document are not liable or responsible to any person or entity for any errors contained in this document, or for any special, incidental, or consequential damage caused or alleged to be caused directly or indirectly by the information contained in this document

Contents

•Introduction to Power Nutrition

•Macronutrients

•Nutrient Timing

•Weight Loss

•Weight Gain

•Special Scenarios

•Supplements

•Templates

WHO AM I? WHY SHOULD YOU LISTEN TO ME?

From the Desk of Chad Cilli

I am a lifetime athlete. I've been playing sports since I was 3 years old. I've played everything growing up; baseball, soccer, hockey, lacrosse, rugby, basketball, tae kwon do, judo, boxing, tennis, golf, football, and more. I played hockey primarily all the way through high school.

When I graduated high school, I was barely 100 pounds, and often times my weight would even dip under that. It was when I started college that I started to really take weight training seriously.

I did 4 years of a Pre-Med track at University of Pittsburgh, scored a 32 on my MCAT, and realized that I didn't want to be a doctor.

I started doing a powerlifting program in college, and I worked up to a 315 pound back squat and 415 pound deadlift at a body weight of 145 pounds.

In 2005, I started following Crossfit. At my best, I had a sub 3 minute Fran, Diane, and Grace.

In 2007, I started following Gym Jones primarily. By integrating their training philosophy into my program, I was able to perform 28 deadhang pullups and run 3 miles in 18:56 for my USMC PFT while still being able to back squat double bodyweight.

In late 2008, I received my Crossfit Level 1 Certification, and in the Spring of 2009, I received my Crossfit Football Certification at the first ever CFFB Cert in Balboa, CA, and I received my Crossfit Running and Endurance Certification from Brian MacKenzie. I was a Coach at Three Rivers Crossfit, and I was the Strength and Conditioning Coach for the Steel Valley Warriors football team for the 2008-2009 season.

Since then, I have coached and worked with many individuals from college football players to elite military members to professional baseball players and even some Olympic hopefuls, though my primary focus is working with members of our military.

It has also become a side project of mine to travel to and train at as many gyms and S&C programs as I possibly can. My passion has led me up and down the East Coast as well as the West Coast. And it is a goal of mine to train with as many people as I possibly can. I've trained at some really amazing gyms with some incredible people such as San Francisco Crossfit with Kelly Starrett, Crossfit Pleasanton with Jesse Burdick, Crossfit Newport Beach with Brian MacKenzie, Crossfit Virginia Beach with Thomi Gill, Crossfit Invictus with Sage Burgener and CJ Martin, Balboa Strength and Conditioning with Max Mormont and John Welbourn, Coyote Point Kettlebell Club with Dan John, Catalyst Athletics with Steve Pan and Greg Everett, California Strength with Glenn Pendlay, Jon North, Brian DeGennaro, and Kevin Cornell, Elliott Hulse and Chris

Barnard at Strength Camp, and Ron DeAngelo at UPMC just to name some of the best ones.I've also gained a great deal of knowledge from my conversations with Robb Wolf dating back to his early days with Performance Menu, I've taken classes with Mike Mahler, Brooks Kubic, and Dutch Lowy.

For the most part though, I've learned by doing. I've pursued the Crossfit Games in 2008 only to get injured just 2 weeks prior, I've prepped for USMC OCS, I was a member of SOF-X, I pursued becoming a Navy SEAL and came much closer than anyone thought I would, and I spent some significant time pursuing Olympic Weightlifting as a full time sport. I've done a variety of diets, everything from vegan to meat only. I have experience with mass gaining, fat loss, eating for performance, and even diet alterations for medical reasons. I've done diets such as the Paleo Diet, Primal Diet, Zone Diet, Mediterranean Diet, Velocity Diet, and Ray Peat's diet recommendations. I am an avid reader of peer reviewed research journals, and I make a great effort to stay up on all the most recent medical literature.

I suppose I'm a bit of a "fitness renaissance man" in that I try to do everything. I have tried powerlifting, weightlifting, gymnastics, Crossfit, endurance running, body weight training, kettlebells, rowing, you name it. And it's not because I get bored with things quickly and I have ADD, but I'm just so fascinated by it all that I wish I could do everything. I am truly passionate about health and fitness, and I know that it will be something that I will pursue for all my life.

Introduction to Power Nutrition

A Ferrari with a gas tank full of mud isnʼt going to go very far. Itʼs time to change your relationship with food. What you put into your gas tank is going to directly impact your performance.

The goal of an intelligent nutrition plan should be three things.

First, it should provide adequate energy to fuel you. The energy demands of an athlete are quite different than the energy demands of a sedentary person. Athletes require more fuel and different fuel than the average person.

Second, it should provide enough nutrition to assist in recovery and cellular processes. It is known that inadequate nutrition can lower testosterone and growth hormone production. Couple that drop in anabolic hormones with a lack of necessary nutrients to repair the body, and you have a formula for disaster.

Third, and finally, it should provide a balance of nutrients to promote overall health and well being. A diet void of micronutrients (vitamins and minerals) is not only unhealthy, but it will hurt your performance on the field. For example, an imbalance of sodium, potassium, and magnesium will result in cramping and muscle spasms. No one runs very well when their calf muscles are cramping into knots.

If you are serious about being an athlete and performing at a high level, you will make the effort to focus on your nutrition the same way that you focus on your physical training. After all, what good is it to crush yourself in the weight room if youʼre not going to eat enough to build bigger, stronger muscles?

Too often, the discussion of nutrition becomes overly complicated and confusing. “Experts” will often use big terms and talk about theory rather than application in an effort to flex their intellectual muscles and sound smarter. This is completely unnecessary and helps no one. Nutrition doesnʼt have to be advanced chemistry, you just need to understand the basic principles.

The “trick” to nutrition is finding what works best for you, and then finding a way to implement it into your daily life. Consistency is king. I will briefly outline a few different nutrition strategies for you along with variations to fit your specific goals.

Macronutrients

Protein

First, you will need to ensure that you are getting enough protein. Thanks to all the fitness magazines and supplement companies out there, this is commonly known, and most athletes are already consuming enough protein. However, it is also important that you do not over consume protein. Dr. Lonnie Lowery wrote about this, and he discussed how eating too much protein can 1) encourage your body to burn protein for energy, hence, encouraging your body to burn muscle instead of fat and 2) eating too much protein often means that youʼre not eating enough carbohydrates and fat.

That being said, most athletes will require 0.8-1.2 grams of protein per pound of bodyweight. So, a 200 pound athlete would be consuming between 160-240 grams of protein per day. Just to give you a brief example of how someone might consume this quantity of protein; 4 eggs, 8 ounces of ground beef (two hamburger patties), 2 scoops of whey protein, and 8 ounces of chicken breast would be approximately 180-185 grams of protein.

Please allow me to take a moment to address a myth. It has been said in many circles that you can only use 30 grams of protein at a time. This has been proven by scientific research to be false. What has been proven is that whether you consume 30 grams or 60 grams of protein in a single serving, the amount of protein synthesis (muscle building) is the same. So, you will not build extra muscle simply by force feeding yourself more protein.

One thing you might consider though is Dr. Layne Nortonʼs research regarding protein synthesis from multiple “doses” of leucine. Leucine is an amino acid found in protein. Looking at Dr. Nortonʼs research, we could make the conclusion that spreading out your protein consumption into several smaller meals throughout the day could potentially result in more total protein synthesis in a given day. For example, using previous protein sources, you might have a scoop of whey for breakfast, 8 ounces of ground beef for lunch, a scoop of whey in your post workout shake, and then 8 ounces of chicken for dinner.

Carbohydrates

Second, you will need to consume enough carbohydrates to fuel your performance. Most sports require energy from a process called glycolysis which simply means the body is using glucose which comes from carbohydrates. This is not to say that your body cannot use protein or fat for energy, but simply that your body is better able to use glucose from carbohydrates than it can create its own glucose from fat or protein.

From personal experience and observation, I have found that most athletes perform best when consuming 0.8-1.6 grams of carbohydrates per pound of bodyweight. For a

200 pound athlete, this would be 160-320 grams of carbohydrates. Some athletes will perform better with even high quantities of carbohydrates (you may be familiar with Michael Phelps and his 10,000 calorie diet), but this is a rare case because the average person can only store about 400 grams of glycogen (stored glucose) at a time. Hence, consuming more than 400 grams of carbohydrates when you are not depleted of glycogen will result in “spillover” or fat production.

For example, to reach the carbohydrate needs of a 200 pound athlete; 1 cup of dry oatmeal, a 1/2 cup of dry white rice, 1 potato, and 2 slices of bread would yield roughly 200-205 grams of carbohydrates. You may have noticed that I selected mostly high glycemic index carbohydrates here, I will explain more on that later.

Dr. John Berardi used to recommend eating your carbohydrates separate from your fat intake. So, each meal with either have protein and fat or protein and carbohydrates, but never carbohydrates and fat. This makes sense because if we look at the chemistry of how our body responds to food, when we consume carbohydrates, we release insulin. That insulin is absolutely necessary, and I am not one of those people who vilifies insulin because insulin can help to transport glucose into our muscles, but if you combine carbohydrates and fat, that insulin will also trigger something called lipoprotein lipase (LPL) to transport fat into our fat cells. This is undesirable for obvious reasons.

Therefore, I agree with Dr. Berardi and recommend that you consume your carbohydrates with protein and keep the fat intake low for your high carbohydrate meals.

Fat

This of course takes me to fat. Fat has a bad reputation which it does not deserve. Fat is absolutely necessary for many of our cellular processes, and fat and cholesterol should be important to you since they are necessary for the production of testosterone. Low fat diets have been shown in research to lower testosterone levels.

Staying with the example of a 200 pound athlete, most athletes need approximately 0.5-0.75 grams of fat per pound of bodyweight, so this would be 100-150 grams of fat per day. This is actually a very easy number to hit, and itʼs often harder to keep the fat intake low than it is to increase it. Just to give a brief example of how someone might consume this quantity; 2 tablespoons of butter and 2 tablespoons of coconut oil would be all the additional fat needed to consume 140-145 grams of fat for an athlete who has already consumed the eggs, ground beef, and chicken previous listed. If you figure that youʼll probably put at least a tablespoon of butter into the pan when cooking eggs and possibly another tablespoon when cooking your ground beef or chicken, all the additional fat you might want to consume would be 2 tablespoons of coconut oil, which I will address in the discussion of nutrient timing.

In summary, your diet might look like this for a 200 pound athlete:

Nutrient Timing

So, now weʼve outlined some basic principles of nutrition. How might we actually implement this?

If youʼre like most high school and college students, you sleep in till the last possible minute which doesnʼt exactly leave much extra time for breakfast. The easiest thing to do is to put a scoop of whey into a shaker before you go to bed. When you get up, have a heaping tablespoon of coconut oil. The MCTs (medium chain triglycerides) in coconut oil will convert readily into ketones, which are shown to boost brain function. Also, since you havenʼt eaten all night while you were sleeping, have a spoonful of coconut oil for breakfast will further facilitate more fatty acid oxidation (fat burning). Grab your shaker and a bottle of water, and head out the door.

About two hours later, youʼll likely start to get hungry, this is a great time to add some water to your whey protein and drink your shake. Just two hours into your day, and weʼve already got a serving of good quality fat and a serving of protein.

Depending on what you have available, your next meal should be solid. When I was going to school, I rarely had time to cook or even go to the cafeteria to eat, so I used to make up two dozen hard boiled eggs every Sunday. For your first solid meal, I recommend going with 4 hard boiled eggs, but if youʼre grabbing some food in the cafeteria, you can get a couple hamburgers, ditch the bun, and the just eat the meat and whatever came on your burger.

Assuming you train after school, your next meal is going to be the last meal you have before you hit the gym. So, if havenʼt had your eggs yet, now would be the time to eat those eggs, if you havenʼt had your beef yet (and it can be steak, roast beef, ground beef, etc), have your serving of beef. And in this meal, have your first serving of carbohydrates. I recommend the oatmeal since it digests slowly and will give you energy to draw from for your training. You might even add a tablespoon of butter (not margarine) to your oatmeal. Because oatmeal is a lower glycemic index carbohydrate,it wonʼt spike your insulin causing you to store the fat in the butter like carbohydrates normally do.

Assuming that your next activity is your training, your post workout meal should be a scoop of whey protein and a Russet potato. Why a Russet potato? Russet potatoes, according to some charts, have a glycemic index of 115 on a scale of 1-100. Thatʼs a serious insulin spike! When you spike your system with a high glycemic index carbohydrate post workout, your body will rapidly replenish glycogen stores (your bodyʼs stored carbohydrates for energy). Now for the science, post workout, your GLUT4 levels (a glucose transporter) are elevated, so when you eat the Russet potato, you will have something called “non insulin mediated glycogen replenishment.” In other words, the glucose from the carbohydrates will be transported to your muscles by GLUT4 instead

of insulin. What this does is improves your rate of glycogen recovery and minimizes carbohydrates being stored as fat.

This influx of carbohydrates post workout also stops catabolic processes (muscle breakdown) and begins anabolic processes (muscle building). If you donʼt like potatoes, or your just hate eating solid food post workout, I would recommend Vitargo (a carbohydrate supplement) as a viable post workout carbohydrate source. I normally try to stick to real food instead of supplements, but Vitargo is a solid product. Iʼll even save you some money, use 1 scoop instead of their 2 scoop recommendation. Why? Because youʼre getting the insulin spike and the carbohydrates, doubling up on scoops isnʼt going to boost your performance or recovery that much more, but it will make you go through the product twice as fast, hence, youʼll be spending twice as much on supplements.

For your last meal, about 2 to 3 hours after your post workout meal, this is where I recommend you eat the chicken breast and rice. It is a lean meat and a good quality carbohydrate to finish out the night. This will further replenish glycogen levels to give you energy for the following dayʼs training as well as provide your body with more protein to continue reparative processes.

That is how I would recommend that you best plan your meals to maximize the most performance, muscle gain, and fat loss. You will recover faster and make more progress if you are well fed and consuming adequate nutrients.

WHY EAT THIS WAY?

Metabolic flexibility. Our goal is to optimize your bodyʼs ability to use fuel. The human body can run on ketones which come primarily from fat or glucose which comes primarily from carbohydrates. There are some other pathways through which our body can create ketones and glucose through other means, but the primary sources of ketones and glucose are fat and carbohydrates, respectively. We want our body to be efficient at switching from one fuel source to the other when necessary. So, when youʼre running low on glucose, your body will turn to fat for energy, and spare your stored glycogen for when you need it most.

When youʼre walking to and from class, sitting in class, even low intensity practice or training, your body should be primarily fueled by fat. If your body is metabolically healthy, you will use fat during those times which allows your to hold on to your stored glucose for that moment when you need a huge burst of power and speed to blow through the line. Sprinting, power, explosiveness, and sustained output are fueled best by glucose.

By eating this way, we are encouraging our body to use fat for energy during low intensity times while sparing glycogen so that our body has accessible glucose for high intensity times.

By separating our carbohydrate and fat intake, we encourage more glycogen replenishment to our muscles, especially because the majority of our carbohydrates will be consumed around and after the training window.

A WORD ABOUT CHEAT MEALS

I donʼt like the term “cheat meal” because it implies that there is something “wrong” or “cheating” about eating food. There are no good foods or bad foods. Food is just food. Glucose is glucose no matter the original source.

That being said, athletes do not train in a bubble. They have lives outside of their sport. Eating has become a social activity in our culture. I would never recommend that someone deny themselves attending a family barbecue or going out for pizza with friends. Instead, when you deviate from the diet, learn to adjust. If you indulge at a social gathering and eat some birthday cake, just realize that you probably ate all the carbs you need for that day, and so for your other meals that day, make an effort to eat more protein and less carbs to balance your daily macros out.

Or say that you indulge after dinner at a nice restaurant and get a piece of cheesecake. Simply adjust. Cheesecake is high in fat and carbs. So, for the rest of your meals, try to eat high protein and low fat and low carbs in order to compensate for the cheesecake and balance your macros.

While nutrient timing is important, always remember that your metabolic processes are taking place 24/7. The body is amazingly flexible and adaptable to changes in dietary intake. This is why I say “Thereʼs no such thing as a cheat meal.”

Weight Loss

There are some “variations” that we can make to this diet to fit specific goals. First off, and most obvious, if youʼre trying to lose weight, a very easy change is to drop the morning spoonful of coconut oil. Right there youʼre cutting 240 calories. The trick to weight loss, and specifically fat loss, is not to cut calories too much too fast. The reason being, if you make a large change in calories, your body will react negatively and you will have a much harder time losing fat. Small changes, gradually implemented over time are far more effective, plus, you wonʼt lose your strength in the gym. If you just suddenly cut 500 calories, you can bet that your performance in the gym and on the field would suffer.

Another “tweak” you can make to your diet is you can eliminate the pre workout oatmeal. So, in that scenario, you would still have the spoonful of coconut oil first thing the morning, the whey shake, the eggs, and the beef, but you would not consume any carbohydrates pre workout. Before you get worried about this, digestion is an ongoing process, so remember that youʼre eating your carbohydrates post workout, and so they are stored from the day before. You should not see any decrease in strength, speed, or explosiveness, however, you may have SLIGHTLY less endurance in longer training sessions, but if youʼre following the TPT Program, you should not be training for hours on end anyways.

That is the easiest way to approach weight loss, and ensure that the weight you are losing is fat and not muscle.

Weight Gain

What if you want to gain weight? Assuming that you want to gain muscle and not fat, a huge spike in calories is not advised. Sure, you can do the dirty bulking, but most guys “dirty bulking” gain as much fat as they do muscle. You donʼt want that. The best way to do this is to either add another serving of carbohydrates, so for instance, you could eat two potatoes or two cups of rice, or, you can add another meal. That additional meal should be post workout just like the chicken and rice meal, and ideally, it would be a lean protein with a low fat carbohydrate source. Canned tuna or salmon is an option, you can also go with deli chicken or turkey breast, and then for your carbohydrate you might consider rice, quinoa, frozen vegetables, etc. You should aim for about 30 grams of protein and 30 to 35 grams of carbohydrate in this additional meal.

To intelligently gain weight, and assuming youʼre interested in gaining muscle and not fat, the “dirty bulking” method where you just eat whatever you want should be avoided. Instead, slowly increase your calories each week in small increments still eating good quality food sources and with appropriate meal timing. This will encourage more metabolic efficiency in nutrient partitioning (sending things where they need to go) and you will gain more muscle while keeping fat gain to a minimum.

SPECIAL SCENARIOS

Say for instance that you need to consume carbohydrates with every meal for blood glucose reason or some other medical reason. Your macros per meal would look something like:

5 meals

40 grams protein 40 grams carbohydrate 20 grams fat

This comes to roughly 500 calories per meal and 2,500 calories per day. Add a sixth meal and youʼre right back to 3,000 calories.

WEIGHT LOSS REVISITED

“I need to lose alot of fat and fast.”

This is simple, but not easy. Not easy at all. You will be craving junk food and feeling hungry often, but we can easily change your diet around to minimize strength and performance loss while maximizing fat loss. In fact, you may actually get faster just from losing the weight.

Assuming that your game day is Saturday. The following protocol would most effectively address your needs.

Saturday through Thursday

5 Meals

40 grams of protein 40 grams of fat

This comes to roughly 520 calories per meal and 2,600 calories per day. Assuming that you are training hard, this will likely be slightly hypocaloric (not enough calories).

Friday

5 meals

Meals 1 and 2

40 grams of protein 20 grams of fat

Meals 3, 4, and 5

40 grams of protein 100-200 grams of carbohydrates

Your first 2 meals will be approximately 340 calories each, but your last 3 meals could be as high as 1,000 calories each. We are intentionally over feeding in a pulsation format in order to “super compensate” and fully replenish your glycogen stores (energy stores) for the following day. This works on the assumption that you are training and active all week long. Your glycogen stores should be depleted by the fourth or fifth day in, then by keeping the fat intake low and the carbohydrates high, we will encourage to body to store “extra” glycogen in an attempt to overcompensate for the fact that you were so depleted.

This should not only help your to lose more fat because of the spike in hormones such as leptin, but it should also help you to max out your performance on Saturday because you carb loaded on Friday.

The most important part of this, however, is that you carb load with good quality carbohydrates such as rice, oatmeal, Russet potatoes, etc. Do not load with ice cream, potato chips, and junk food. If you use junk foods full of low quality fats, you will feel sluggish and sick the next day.

SUPPLEMENTS

I know that the supplement industry is constantly pitching new products, but the unfortunate reality is that most supplements just donʼt deliver.

Here are the supplements that I recommend because they are proven to be effective.

Whey Protein (I personally prefer Whey Protein Isolate) Creatine (plain creatine monohydrate powder) Baking Soda (Arm and Hammer)

Whey protein has a great profile of amino acids and provides immunoglobulins as well. It is a low fat, low carbohydrate source of very high quality protein.

Creatine monohydrate is a great addition to your post workout shake. The research is seemingly endless, so I wonʼt rehash it all here, but creatine is a proven product in increasing strength, power, and mass.

Baking soda is the one thing on that list that probably will surprise most people. However, if you look at the research, baking soda in your water pre workout reduces fatigue, increases power output, and appears to even have some benefits in preventing post workout soreness. Itʼs cheap and highly effective. I will warn you though, start with a small dose and slowly work your way up. Taking a large dose of baking soda can give you diarrhea if youʼre not used to it.

The number one supplement that I think athletes should be avoiding is all the pre workout and fat burner supplements on the market. When we look at the research, participants often lose as much muscle as they do fat when using pre workout and fat burner supplements. These have a stimulant effect, but that stimulant effect is catabolic (breaking tissue down) and the body does not appear to favor fat over muscle and breaks them both down.

If you feel that you need a “boost,” good old, tried and true caffeine is the way to go. There is a mountain of research showing the effectiveness and safety of using caffeine. A cup of black coffee 30 to 60 minutes pre workout seems to do the trick for most athletes.

TEMPLATES

Here we will break down exactly what meals you will be consuming should look like throughout the day.

Try to find the weight that is nearest yours. You can then round up or down depending whether you wish to gain or lose but remember to consider the sections on weight gain and weight loss.

Note these are examples of foods you can consume. As athletes we take into account that you will be pressed for time and sometimes need to eat “alternatives” which we displayed for you. However, here is the breakdown of what your daily meals should look like.

Meal 1 Immediately upon waking

High Fat Choose a high quality fat source to start your morning

Meal 2 Breakfast

High Protein Choose a high protein; low carb food

Meal 3 Lunch

Protein and Fat Choose a low carb food with a balance of protein and fat

Meal 4 Pre Workout

Protein and Carbs Choose protein and carb meal with a 50/50 balance

Meal 5 Post Workout

Protein and Carbs You can go a bit higher in carbs this meal

Meal 6 Dinner

Protein and Carbs 40/60 balance protein to carbs

Use this table as a reference sheet of how to follow the chart above.

Morning Breakfast Lunch

Coconut Oil Whey Ground Beef

Almonds Beef Jerky Sardines

Macadamia Nuts Mozzarella Sticks Lamb

Hazelnuts Sliced Cheese Hamburger (no bun)

Cashews Deli Meat Quarter Pounder (no bun)

Peanuts Chicken Cream Cheese

Peanut Butter Tuna Subway (no bread)

Sunflower Seeds Greek Yogurt Chipotle Salad

Pumpkin Seeds Cottage Cheese McDouble (no bun)

Coconut Butter Egg Whites Whole Milk

Coffee with Cream ONLY Kefir

Brazil Nuts Whopper (no bun)

Pre Workout Post Workout Dinner

Eggs and Oatmeal Whey and Vitargo Chicken and Rice

Whey and Oatmeal Shake Whey and Banana Shake Chicken and Potatoes

Jerky and Twizzlers Ostrim and Jelly Belly Subway Sandwich

Quest Protein Bar Quest Protein Bar Chicken and Top Ramen

Greek Yogurt and Fruit Deli Meat Sandwich Deli Meat Sandwich

Deli Meat and Apple Tuna and Gatorade Fish and Veggies

Cottage Cheese and Fruit Meat and Potatoes Lean Beef and Fruit

Chicken and Veggies Beef Tacos Pork and Beans

Cheese and Grapes Grilled Chicken Sandwich

150 lb Athlete

Quantity Food Calories PRO CHO FAT

Meal 1

2 tbsp Coconut Oil 234 0 0 27.2

Meal 2

1 scoop Whey 139 25.6 2.8 1.6

Meal 3

4 oz Ground Beef 288 19.6 0 22.8

Meal 4

2 Eggs 144 12.6 0.8 10

1/2 Cup Oatmeal 145.5 6 25.4 2.4

Meal 5

1 scoop Whey 139 25.6 2.8 1.6

1/2 Potato 96.5 2.15 18.25 1.95

Meal 6

4 oz Chicken 220 33.6 0 8.8

2 Slices Bread 160 4.6 30.4 2

1/2 Cup Rice (dry) 367 7.6 79.5 0.8

Total

2,137 137.6 159.9 102.2

175 lb Athlete

Quantity Food Calories PRO CHO FAT

Meal 1

2 tbsp Coconut Oil 234 0 0 27.2

Meal 2

1 Scoop Whey 139 25.6 2.8 1.6

Meal 3

6 oz Ground Beef 432 29.4 0 34.2

Meal 4

3 Eggs 216 18.9 1.2 15

1/2 Cup Oatmeal 145.5 6.1 25.4 2.4

Meal 5

1 Scoop Whey 139 25.6 2.8 1.6

1 Potato 193 4.3 36.5 3.9

Meal 6

6 oz Chicken 330 50.4 0 13.2

2 Slices Bread 160 4.6 30.4 2

1/2 Cup Rice (dry) 367 7.6 79.5 0.8

Total

2,559.5 172.7 178.6 124.9

200 lb Athlete

Quantity Food Calories PRO CHO FAT

Meal 1

2 tbsp Coconut Oil 234 0 0 27.2

Meal 2

1 Scoop Whey 139 25.6 2.8 1.6

Meal 3

8 oz Ground Beef 576 38.9 0 45.4

Meal 4

4 Eggs 286 25.2 1.5 19.9

1 Cup Oatmeal 291 12.1 50.7 4.8

Meal 5

1 Scoop Whey 139 25.6 2.8 1.6

1 Potato 193 4.3 36.5 3.9

Meal 6

8 oz Chicken 443 67 0 17.5

2 Slices Bread 160 4.6 30.4 2

1/2 Cup Rice (dry) 367 7.6 79.5 0.8

Total

3,032 211.2 204.3 147.6

225 lb Athlete

Quantity Food Calories PRO CHO FAT

Meal 1

2 tbsp Coconut Oil 234 0 0 27.2

Meal 2

1 Scoop Whey 139 25.6 2.8 1.6

Meal 3

8 oz Ground Beef 576 38.9 0 45.4

Meal 4

5 Eggs 360 31.5 2 25

1 Cup Oatmeal 291 12.1 50.7 4.8

Meal 5

1 Scoop Whey 139 25.6 2.8 1.6

1 Potato 193 4.3 36.5 3.9

Meal 6

8 oz Chicken 443 67 0 17.5

4 Slices Bread 320 9.2 60.8 4

1/2 Cup Rice (dry) 367 7.6 79.5 0.8

Total

3,263 222.5 235.2 155.1

250 lb Athlete

Quantity Food Calories PRO CHO FAT

Meal 1

2 tbsp Coconut Oil 234 0 0 27.2

Meal 2

1 Scoop Whey 139 25.6 2.8 1.6

Meal 3

8 oz Ground Beef 576 38.9 0 45.4

Meal 4

6 Eggs 432 37.8 2.4 30

1 Cup Oatmeal 291 12.1 50.7 4.8

Meal 5

2 Scoops Whey 278 51.2 5.6 3.2

1 Potato 193 4.3 36.5 3.9

Meal 6

8 oz Chicken 443 67 0 17.5

3 Slices Bread 240 6.9 45.6 3

3/4 Cup Rice (dry) 550.5 11.4 119.3 1.2

Total

3,557.5 255.9 262.9 161.1

275 lb Athlete

Quantity Food Calories PRO CHO FAT

Meal 1

2 tbsp Coconut Oil 234 0 0 27.2

Meal 2

2 Scoops Whey 278 51.2 5.6 3.2

Meal 3

8 oz Ground Beef 576 38.9 0 45.4

Meal 4

6 Eggs 432 37.8 2.4 30

1 Cup Oatmeal 291 12.1 50.7 4.8

Meal 5

2 Scoops Whey 278 51.2 5.6 3.2

1 Potato 193 4.3 36.5 3.9

Meal 6

8 oz Chicken 443 67 0 17.5

2 Slices Bread 160 4.6 30.4 2

1 Cup Rice (dry) 734 15.2 159.1 1.6

Total

3,820 283 290 162.1

300 lb Athlete

Quantity Food Calories PRO CHO FAT

Meal 1

2 tbsp Coconut Oil 234 0 0 27.2

Meal 2

2 Scoops Whey 278 51.2 5.6 3.2

Meal 3

8 oz Ground Beef 576 38.9 0 45.4

Meal 4

6 Eggs 432 37.8 2.4 30

1 Cup Oatmeal 291 12.1 50.7 4.8

Meal 5

2 Scoops Whey 278 51.2 5.6 3.2

1 Potato 193 4.3 36.5 3.9

Meal 6

8 oz Chicken 443 67 0 17.5

2 Slices Bread 160 4.6 30.4 2

1 Cup Rice (dry) 734 15.2 159.1 1.6

Total

3,820 283 290.3 162.1