Current nutrition

[Darren Farrell]

All weights are uncooked

Meal 1: pre
40 g iso
120g cream of rice
100g banana
( pull day 1 rice Krispy square )

Intra
30g eaa
40g cyclic dex
60 g – Pull day
200 ml coconut water

Meal 2: post
50 g whey
150g rice based cereal or rice flakes or cor
100g fruit ( berries )
175g cream of rice – pull day

Meal 3:
150g chicken
100g rice
130g rice – pull day
50g broccoli or spinach
10g olive oil

Meal 4:
125 g rice
150g 5% mince
50g pineapple
50g broccoli or spinach

MEAL 5:
150g chicken
100h gluten free pasta
50g broccoli or spinach
5 g oil

Meal 6:
200g salmon
80g granola

REST DAY NUTRITION:

Meal 1:
3 whole eggs 20 g iso
100g cream of rice
40g blueberries

Meal 2:
175g 5% mince
100g rice or pasta
50g broccoli or spinach

Meal 3:
175 chicken
100g pasta or rice
50g broccoli or spinach

Meal 4:
80g rice
175 5% mince
50g broccoli or spinach

MEAL 5:
175 low fat beef or steak
80 jasmine rice or cream of rice
50g broccoli or spinach
10g safflower or macadamia nut oil .

Meal 6:
200g salmon
80g granola

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