JOHN KIEFER'S CARB BACK-LOADING MEAL PLAN for the Morning Trainee

PRE-WORKOUT

• 4 shots of espresso (no sweetener or cream)

• 2 tbsp coconut oil

• 20g protein from whey isolate powder

POST-WORKOUT

• Coffee (as much as you like)

• 40-60g casein or whey hydrolysate

• 5g creatine

• 5g leucine

• 2-3 large bananas

LUNCH

• 8-to 10-oz steak (broiled, roasted, or grilled)

• 2 cups Greek salad with tomatoes and 2 02 feta cheese

• 1 tbsp olive oil

• Vinegar to taste (rice, red, or white but not balsamic)

SNACK

• 1 cup low-fat cottage cheese

• ¼ cup nuts (almonds, pecans, pistachios)

DINNER

• Cheeseburger (on sesame seed bun)

• 4 oz french fries

• Vegetables (peppers, broccoli) BEFORE BED

• 40g casein or other slow-digesting protein powder

• 2 to 3 packets instant flavored oatmeal

FOR MORE ON CARB BACK-LOADING,

GO TO JOHNKIEFER'S SITE, DANGEROUSLYHARDCORE.COM

Source Citation (MLA 7^th Edition)

Kiefer, John. "A.M. workout nutrition." Joe Weider's Muscle & Fitness June 2011: 48+. General OneFile. Web. 5 Apr. 2013.

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