rich55’s BodyBlog

My shows are now 8 weeks away and it is crunch time!!  My goal is to improve my conditioning and obtain the highly coveted striated glutes and hamstrings.  I have gradually cut my calories this time and am feeling fantastic in terms of strength and current conditioning.  I am doing 20 minutes of moderate intensity cardio 4 times per week, lifting 5 days per week and have begun posing three times per week.  Here is my new diet, which is roughly 2800 calories on lifting days and 2400 calories on off/cardio days.

Meal 1
1 scoop ON’s 100% whey
1 t Udo’s Oil
6 egg whites
1/2 c oatmeal
1/4 c blueberries
**Note: Replace oatmeal and berries with one grapefruit and 1 c spinach on off/cardio days

Meal 2
2 scoops Ultimate Muscle Protein
4 strawberries

Meal 3
8 oz chicken
1 t olive oil
1 c broccoli
1 small sweet potato
**Note: Replace sweet potato with half grapefruit on off/cardio days

Meal 4
2 scoops Muscle Provider
1 t flax oil or 3 EFA caps

Pre and During Workout
13 g EAA’s and 3 scoops Xtend

Meal 5 - Postworkout
2 scoops Xtend
3 scoops Mass Maker and 1 scoop GF Pro
**Note: Replace MM with half grapefruit and 1 extra scoop GF Pro on off/cardio days

Meal 6
8 oz lean beef/steak/salmon
1.5 c broccoli

Meal 7
2 scoops Evo Pro
1 t Udo’s Oil

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