Friday, April 5, 2013

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 7th Edition)
Kiefer, John. "A.M. workout nutrition." Joe Weider's Muscle & Fitness June 2011: 48+. General OneFile. Web. 5 Apr. 2013.