Muscle Net Tips: This fitness plan comes from Mr. Olympia Bodybuilder’s pre-competition diet, suitable for professional bodybuilders to learn and a reference for enthusiasts.
First month
high calorie day
breakfastCalories
Protein (grams)
Carbohydrate (gram)
Fat (grams)
2 whole eggs
148
12
1
10
3 egg whites
50
12
0
0
1 cup oatmeal
147
6
25
2
1 banana
120
2
31
1
Morning snack
Half a can of tuna
95
twenty one2
0
2 slices whole wheat bread
140
6
26
2
Lunch170g chicken breast
200
40
0
2
1 medium sweet potato
103
2twenty four
0
1 cup mixed fruit
145
1
37
0
Snack at noon
220g non-fat yogurt
213
10
43
0
Eat before training
1 scoop of whey protein
85
20
1
0
1 banana
120
2
31
1
Eat after training
2 scoops of whey protein
170
40
2
0
1 regular bagel
298
11
56
2
2 tablespoons jam
112
0
28
0
dinner170g chicken breast
200
40
2
0
2 cups spaghetti
442
16
86
2
1 can green beans
52
3
12
0
1/2 cup tomato sauce
92
2
14
3
Evening snack
226g low-fat cheese
163
28
6
2
1 cup oatmeal
147
6
25
2
medium calorie day
breakfastCalories
Protein (grams)
Carbohydrate (gram)
Fat (grams)
2 whole eggs
148
12
1
10
3 egg whites
50
12
0
0
1 cup oatmeal
147
6
25
2
1 banana
120
2
31
1
Morning snack
Half a can of tuna
95
twenty one2
0
2 slices whole wheat bread
140
6
26
2
1 large orange
86
2
twenty two0
Lunch170g chicken breast
200
40
0
2
1 medium sweet potato
103
2
twenty four0
Snack at noon
220g non-fat yogurt
213
10
43
0
Eat before training
1 scoop of whey protein
85
20
1
0
1 banana
120
2
31
1
Eat after training
2 scoops of whey protein
170
40
20
3 slices whole wheat bread
198
6
39
3
2 tablespoons jam
112
0
28
0
dinner250g fish
230
48
0
3
2 cups brown rice
436
10
92
4
2 cups leafy green salad
44
3
8
0
Evening snack
226g low-fat cheese
163
28
6
2
1 cup oatmeal
147
6
25
2
low calorie day
breakfastCalories
Protein (grams)
Carbohydrate (gram)
Fat (grams)
1 whole egg
74
6
0
8
3 egg whites
50
12
0
0
1 cup oatmeal
147
6
25
2
1 large orange
86
2
twenty two0
Morning snack
110g chicken
104
twenty two2
0
2 slices whole wheat bread
140
6
26
2
Lunch170g chicken breast
200
40
0
2
1 medium sweet potato
103
2
twenty four0
Snack at noon
220g non-fat yogurt
213
10
43
0
Eat before training
1 scoop of whey protein
85
20
1
0
1 banana
120
2
31
1
Eat after training
2 scoops of whey protein
170
40
2
0
3 slices whole wheat bread
198
6
39
3
2 tablespoons jam
112
0
28
0
dinner250g fish
230
48
0
3
2 cups spaghetti
442
16
86
2
2 cups leafy green salad
44
3
8
0
Evening snack
226g low-fat cheese
163
28
6
2
1 cup oatmeal
147
6
25
2Intensive Training Supplement Package
Daily taking time
supplements
dose
first thing in the morning
protein powder
20---40 grams
Branched chain
5--10 grams
Glutamine
5--10 grams
Left-handed
6 capsules
30-45 minutes before training
Arginine
5---10 grams
Before training is about to begin
protein powder
20--30 grams
Branched chain
5--10 grams
Left-handed
6 capsules
Just after training
Creatine
3--5 grams
protein powder
40---60 grams
Branched chain
5---10 grams
Glutamine
5--10 grams
before going to bed
Casein
20---50 grams
Glutamine
5--10 grams