RHC_2_Diet

NUTRITION

2 Month

In the second phase, sound nutrition is crucial to your hard efforts in the gym By Jim Stoppani, PhD PHOTOS BY IAN LOGAN

Rock Hard diet

Rock 2 Hard Challenge

Just as you should’ve found a groove with your training schedule, so, too, should your diet be on

Month

autopilot after completing four weeks of the Challenge. The last thing you want to do is let your nutrition slip by reverting back to inconsistent meals where empty carbs and bad fats take precedence. In Month 2, you enter the intermediate phase of the Rock-Hard Diet. On the high-calorie days, you’ll take in roughly 16 calories per pound of bodyweight (2,800 for a 180-pound individual), about 15 calories per pound on medium-calorie days (2,600 for a 180-pounder) and 13 or so calories per pound (2,400 calories) on low-calorie days. Even so, protein intake remains at 1.5 grams per pound of bodyweight per day, if not slightly higher. But now that you’re eating

DIET

High-Calorie Day

Pro (g)

Carb (g)

Fat (g)

148 34 147

12 8 6

1 0 25

10 0 2

220 140 11

41 6 0

0 26 2

5 2 0

200 103

40 2

0 24

2 0

163 79

28 1

6 20

2 0

170 120

40 2

2 31

0 1

170 198 112

40 6 0

2 39 28

0 3 0

379 103 52

54 2 3

0 24 12

18 0 0

8 oz. 1% cottage cheese 1 cup cooked oatmeal

163 147

28 6

6 25

2 2

Daily Totals

2,859

325

273

49

2 whole large eggs 2 large egg whites 1 cup cooked oatmeal

Late-Morning Snack 1 can light tuna in water 2 slices whole-wheat bread 1 Tbsp. fat-free mayonnaise

Lunch 6 oz. chicken breast 1 medium sweet potato

Midday Snack 8 oz. 1% cottage cheese 1 cup sliced pineapple

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dictory to increase dietary fat while trying to decrease bodyfat, you need to eat more healthy fats from sources such as egg yolks, fish and nuts — and even saturated fat from beef — to maintain high testosterone levels when you drop your carbs. It’s unlikely these calories will be stored as bodyfat, seeing as how your carb levels are low and your training volume is high. We suggest that you allow just one cheat day every other week during this

Cal

Breakfast

fewer calories, protein represents about 45% of your daily total; carbs drop to 35%, which is just under 1.5 grams per pound of bodyweight during high- and medium-calorie days, and down to around 1.25 grams per pound on low-calorie days. Dropping carbs this low will help you burn even more fat than before. Fat intake increases slightly to about 15%–20% of total daily calories this month. Although it may seem contra-

In Month 2, carbs drop and protein stays high to help you lose fat and add muscle

>> Simply rotate through these sample meal plans for your high-calorie, medium-calorie and low-calorie days every day throughout the month. Keep in mind, these menus are designed for a 180-pound individual, so adjust portion sizes accordingly for your bodyweight.

Preworkout Snack 2 scoops whey protein 1 banana

Postworkout Snack 2 scoops whey protein 3 slices white bread 2 Tbsp. jelly

Dinner 9 oz. trout 1 medium sweet potato 1 can green beans

Nighttime Snack

Note: Mix all protein shakes in water per directions on label.

Medium-Calorie Day

Cal

Pro (g)

Carb (g)

Fat (g)

148 34 147

12 8 6

1 0 25

10 0 2

85 168

20 5

1 7

0 15

200 103

40 2

0 24

2 0

163 79

28 1

6 20

2 0

170 120

40 2

2 31

0 1

170 198 112

40 6 0

2 39 28

0 3 0

305 103 29

48 2 1

0 24 7

12 0 0

8 oz. 1% cottage cheese 1 cup cooked oatmeal

163 147

28 6

6 25

2 2

Daily Totals

2,644

295

248

51

Breakfast 2 whole large eggs 2 large egg whites 1 cup cooked oatmeal

month. These two cheat days should equal about 20 calories per pound of bodyweight (about 3,600 calories for a 180-pounder) and emphasize carbohydrates — at least 3 grams per pound of bodyweight — while making sure your protein intake is at least 1 gram per pound. And if you’re craving certain foods like pizza and beer, feel free to have them on your cheat days, but try to keep your fat intake reasonable; you’re better off eating high-carb, sugary items than greasy fried foods. This will help keep your metabolism revved by maintaining adequate levels of leptin, the hormone that controls appetite and metabolism. The meal plans beginning on page 127 — high-, medium- and low-calorie days — have been specifically designed to support your added training during Month 2 of the Rock-Hard Challenge. As with any effective program, exercise and diet go hand in hand. m&f

Late-Morning Snack 1 scoop whey protein 1 oz. mixed nuts

6 oz. chicken breast 1 medium sweet potato

Midday Snack 8 oz. 1% cottage cheese 1 cup sliced pineapple

Preworkout Snack 2 scoops whey protein 1 banana

Postworkout Snack 2 scoops whey protein 3 slices white bread 2 Tbsp. jelly

Dinner 8 oz. ground beef, 95% lean 1 medium sweet potato 1 zucchini, sliced

Nighttime Snack

Note: Mix all protein shakes in water per directions on label.

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MUSCLE & FITNESS

August 2008

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Lunch



Cal

Pro (g)

Carb (g)

Fat (g)

148 34 147

12 8 6

1 0 25

10 0 2

85 168

20 5

1 7

0 15

200 103

40 2

0 24

2 0

163 79

28 1

6 20

2 0

85 120

20 2

1 31

0 1

170 198 56

40 6 0

2 39 14

0 3 0

234 109 28

36 3 1

0 23 3

12 1 0

8 oz. 1% cottage cheese 1 cup cooked oatmeal

163 147

28 6

6 25

2 2

Daily Totals

2,437

264

228

52

Breakfast 2 whole large eggs 2 large egg whites 1 cup cooked oatmeal

Late-Morning Snack 1 scoop whey protein 1 oz. mixed nuts

Lunch 6 oz. chicken breast 1 medium sweet potato

Your protein needs are especially important this month, as the intensity of your training increases

Midday Snack 8 oz. 1% cottage cheese 1 cup sliced pineapple

Preworkout Snack 1 scoop whey protein 1 banana

Postworkout Snack 2 scoops whey protein 3 slices white bread 1 Tbsp. jelly

Dinner 6 oz. pork tenderloin 1 /2 cup cooked brown rice 1 cup cooked cauliflower

Nighttime Snack

Note: Mix all protein shakes in water per directions on label.

Rock-Hard Supplement Stack >> Training and diet comprise the basis of the Rock-Hard Challenge, but a solid supplement regimen will help put you over the top. Take the following supplements in addition to your regularly scheduled meals throughout the day. Time of Day Supplement First thing in Leucine —or— branched-chain amino acids (BCAAs) the morning Green tea extract1 Caffeine1

Dosage 5–10 g 250–500 mg 200–400 mg

30–45 minutes GAKIC —or— preworkout Arginine

10.2 g 5–10 g

Immediately Whey protein preworkout Leucine —or— BCAAs Green tea extract1 Caffeine1

20–30 g 5–10 g 250–500 mg 200–400 mg

Immediately Creatine postworkout Whey protein Leucine

3–5 g 40–60 g 7.2 g

Before bedtime 1

Casein protein2

can be taken separately or together in a fat-burner

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MUSCLE & FITNESS

August 2008

20–50 g 2

instead of cottage cheese

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Low-Calorie Day