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 | Â | Meal 1 | Â |
 Venison burger | 150 |  Poached egg | 150 |
 Poached egg | 150 |  Oats | 50 (dry) |
 Spinach | 50 |  Whey protein powder | 30 |
Meal 2 | Â | Meal 2 | Â |
 Whey protein powder | 60 |  Tuna (tinned) | 130 |
 Creatine | 5 |  Asparagus | 100 |
 Brazil nuts | 20 |  Macadamia nuts | 30 |
Meal 3 | Â | Meal 3 | Â |
 Mackerel | 150 |  Chicken breast | 150 |
 Brown rice | 100 |  Sweet potato | 150 |
 Salad leaves | 50 |  Almonds | 20 |
 Avocado | 50 | ||
 Apple cider vinegar | 12 | ||
Meal 4 | Â | Meal 4 | Â |
 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 | Â | Totals | Â |
 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 |