I eat six
small meals a day Sunday through Friday varying from the following…egg
whites, chicken, salmon, tuna fish, cantaloupe, white rice, broccoli,
plain baked potato, walnuts, rice cake with almond butter, and a protein
shake meal replacement. On Saturdays I might splurge and have a cheese
omelet for breakfast, and a chicken fajita for lunch.
A typical day looks something like this… 6:30 a.m. (pre-weight
training) –1/4 cup Frosted Flakes with a glass of water with Glutamine
8:00 a.m. (post-weight training) – Protein Shake with Creatine 8:30 a.m.
(breakfast) – 6 egg white omelet, 1/4 cup white rice, cantaloupe 11:00
a.m. (snack) – 1 can tuna fish with 1/4 cup rice 1:00 p.m. (lunch) – ½
cup chicken breast, 1/4 cup rice, broccoli/mixed vegetables, and a hand
full of walnuts 3:00 pm. (snack) – protein shake, rice cake with almond
butter 6:00 p.m. (dinner) – chicken breast or salmon filet, 1/2-baked
potato, broccoli/mixed vegetables 9:00 p.m. (before bed snack) – protein
shake and a rice cake
I weight train 5 mornings per week (Monday through
Friday), training each body part once per week, except abs which I train
twice a week. Every 4 weeks I change the body part combinations. I lift
heavy using a 4-6 rep range. My cardio is always done in the evening.
Off-Season I do three 20/30-minute sessions, and pre-Contest I increase
my cardio to four or five nights per week with the sessions remaining at
20/30 minutes, and I closely monitor my calorie intake.