Meal Plans for Size | Top Competitors Show You How
Meal Plans for Size
Top Competitors Show You How
While gym efforts are the key to muscle growth they will be much greater and faster if backed by a well thought out meal plan. Eating to get big is best achieved by multiple daily meals and consistency of adhering to your plan. Here’s an insight into how five top competitors keep their training furnace topped up. Follow their strategy fine-tuned to your own goals and gains will follow.
1) JUSTIN COMPTON: Orlando Show of Champions Winner
Contest Diet at 1 Week Out
Meal 1: 50 grams whey, 140 grams (dry) Cream of Rice, 1 tbsp. natural peanut butter
Meal 2: 8 oz. top sirloin, 12 oz. yam
Meal 3: 10 oz. mahi mahi, 2.5 cups jasmine rice
Meal 4: 10 oz. cod, 140 grams Cream of Rice
Meal 5: 10 oz. mahi mahi, 12 oz. yam
Meal 6: 10 oz. cod, 2.5 cups jasmine rice
Meal 7: 20 oz. egg whites
2) DALLAS MCCARVER: Overall North American Champion
The Dallas “Get Huge” Meal Plan
Meal 1
3/4 cup Cream of Rice
1.5 cup egg whites
4 whole free-range omega eggs
1/2 cup blueberries
1/2 cup Greek yogurt
Meal 2
10 oz. chicken
1.5-2 cups jasmine rice
1/2 avocado
Training Session 1
75 carbs and BCAAs post-training
Meal 3
12 oz. fish
1.5-2 cups jasmine rice
Meal 4
10 oz. fillet
10 oz. red potato
Training Session 2
Same carbs and BCAAs
Meal 5
12 oz. fish
1.5-2 cups jasmine rice
Meal 6
6 oz. fillet
1 cup egg whites
1 cup oats (sometimes rice)
3) CODY MONTGOMERY: Overall Teen Nationals Champ
Off-season Diet*
Upon waking: 1 scoop Cell K.E.M.
Meal 1: 12 egg whites, 1 cup grits (dry measure)
Meal 2: Shake— 2 scoops whey isolate, 1 cup oatmeal (dry measure)
Meal 3: 8 oz sirloin, 10 oz sweet potato
Pre-workout: 1 scoop EVP, 1 scoop EVP Plus
Intra-workout: 2 scoops GlycoJect, 1 scoop Cell K.E.M.
Post-workout: 2 scoops Cell K.E.M,
Meal 4: 10 oz chicken, 1 cup grits
Meal 5: 8 oz. ground turkey, 1 cup rice, large salad
Meal 6: 8 oz ground beef, 1 cup white rice, 1 cup broccoli
Meal 7: 1 cup Greek yogurt, 2 tbsp almond butter, 1 scoop whey isolate
Before bed: 1 scoop Cell K.E.M.
*All supplements by Evogen Nutrition
Contest Diet*
Upon waking: 1 scoop Cell K.E.M. while doing 45 minutes on StepMill
Meal 1: 1 cup egg whites, 2 oz chicken, 80 grams cream of rice (dry measure)
Meal 2: 45 grams whey isolate, 60 grams oatmeal (dry measure)
Meal 3: 8 oz lean beef, 4 oz sweet potato, 1 cup broccoli or Brussels sprouts
Pre-workout: 1 scoop EVP, 1 scoop EVP Plus
Intra-workout: 2 scoops GlycoJect, 1 scoop Cell K.E.M.
Post-workout: 2 scoops Cell K.E.M.
Meal 4: 1 cup Greek yogurt, 1 scoop whey isolate, 80 grams cream of rice (dry measure)
Meal 5: 8 oz lean beef, 1/2 cup rice, 2 cups Brussels sprouts
Meal 6: 6 oz chicken breast, 2 whole eggs
Before bed: 1 scoop Cell K.E.M.
*This diet represents what Cody was eating at eight weeks out. Near the end as his metabolism sped up, he actually increased his portion sizes and overall calories.
4) NICK TRIGILLI: USA Overall Champion
Contest Diet
Meal 1
12 egg whites
2 cup of oats
Meal 2
8 ounces of beef
2 cups of white rice
Meal 3
8 ounces of cod fish
2 cups of white rice
Meal 4
8 ounces of beef
2 cups of white rice
Meal 5
10 ounces of chicken breast
16 ounces of sweet potato
1) MORGAN ASTE: French Superheavyweight Champion
Daily Diet*
Meal 1: 5 whole eggs, 5 egg whites
2 slices of whole-wheat bread or oatmeal
1 cup of fresh fruit
Meal 2: 200 grams of meat (chicken, steak) or fish
200 grams of carbs (rice or potatoes)
Piece of fruit
Meal 3: 450 grams of meat or fish
300 to 500 grams of carbs
Green salad or mixed vegetables with olive oil
Piece of fruit
Meal 4: Whey protein shake (75 grams)
Meal 5: Applesauce, gingerbread or mashed potatoes
BCAA + ZMA + MYOPROGEN
Meal 6: 450 grams of meat or fish
500-700 grams of carbs
Vegetables
Fruits
Meal 7: Whey protein shake (60 grams)
300 grams of nonfat cottage cheese