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italian92101
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diet for the contra costa NPC 2015

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Ok so for for diet was very accurate this time , my schedule

From week 13 to week to week 9

meal 1
8oz cooked potato
1 cup brown rice
8 egg whites with only 3 yolks scrambled or 7 cooked egg whites
 
meal 2
6-7 oz. turkey brest 
1 all baked potato
15 almonds
 
meal 3 
40 gr of egg white protein blended
1 orange
20 almonds
 
meal 4
6 oz cicken brest cooked
1 large yams potato
 
meal 5
8 oz steak or lean ground beef
2 cups cooke white rice
 
meal 6
take 3 iu of growth ad midnight and then you have 3 choices
3 banans or you can have 2 cups of white rice with soy or last option is 3/4 baked potato
 
From week 9 to week 4
 
meal 1
2 cups cooked oatmeal 
10 egg whites
1/2 avocado
 
meal 2
7 oz chicken brest
side broccoli
20 almonds
 
 
meal 3 
40 gr of egg white protein blended
1 orange
20 almonds
 
meal 4
1 can tuna in water from trader joes no salt 
1 baked russet potato
 
meal 5
8oz of steak or lean ground beef
1 cup jasmine rice cooked
1/2 avocado 
 
meal 6
take 3 iu of growth ad midnight and then you have 3 choices
3 banans or you can have 2 cups of white rice with soy or last option is 3/4 baked potato
 
 
From week 4 till 3 days out
 
meal 1
1/2 pound of ground turkey
Half cup of bron rice
20 almonds
 
meal 2
canned tuna in water or 8oz cicken brest
1 cup mixed fruit (berry, strawberrys, blackberrys)
1 small russet potato
 
meal 3 
40 gr of egg white protein blended
1 orange
20 almonds
 
meal 4
8oz tilapia
4oz cooked spinach

 
meal5
8 whole egges
1 orange
a half sweet potato
 
meal 6
8 whole egg whites
3 bananas

3 days out till day of the show, 2 cicken brest a day, and I carb load with 3 types or carbs, Jazmine rice, brown rice and yams pota, Not all together 1 at the time , also last note you see I have only 5 or 6 meals per day, that's because I usually get up at 4am, that's when my wife gets up, she will wake me and I'll have a small meal ready, boiled eggs already paled ready to eat. Or a bowl of rice or bananas. That's called night feeding, tryng to take to the next level

Meinuntergang's picture

Up until I started typing, I thought it was a Cosa Nostra show Smile

What do you have to say for those who are 6'3" with long arms and legs and Insulin Resistance? What's best for clean yet SERIOUS bulking?