Skip to main content

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