Table 3 Menus provided on rest and training days during weeks 1–5
From: A nutrition and conditioning intervention for natural bodybuilding contest preparation: case study
| Menu 1: Training day | Menu 2: Rest day | ||
|---|---|---|---|
| Item/description | Amount (g) | Item/description | Amount (g) |
| Meal 1 | Meal 1 | ||
| Venison burger | 150 | Poached egg | 150 |
| Poached egg | 150 | Oats | 50 (dry) |
| Spinach | 50 | Whey protein powder | 30 |
| Meal 2 | Meal 2 | ||
| Whey protein powder | 60 | Tuna (tinned) | 130 |
| Creatine | 5 | Asparagus | 100 |
| Brazil nuts | 20 | Macadamia nuts | 30 |
| Meal 3 | Meal 3 | ||
| Mackerel | 150 | Chicken breast | 150 |
| Brown rice | 100 | Sweet potato | 150 |
| Salad leaves | 50 | Almonds | 20 |
| Avocado | 50 | ||
| Apple cider vinegar | 12 | ||
| Meal 4 | Meal 4 | ||
| Turkey breast | 155 | Salmon fillet | 140 |
| White Basmati rice | 100 (dry) | White Basmati rice | 50 |
| Mushrooms | 100 | Broccoli | 100 |
| Coconut oil | 12 | Snack | |
| Snack | Chocolate flavored mousse | 50 | |
| Full-fat cottage cheese | 225 | Coconut Oil | 12 |
| Totals | Totals | ||
| Energy (kcal/d) | 2413 | Energy (kcal/d) | 2246 |
| Carbohydrate (g) | 137 | Carbohydrate (g) | 143 |
| Fat (g) | 119 | Fat (g) | 96 |
| Protein (g) | 207 | Protein (g) | 212 |