So I am getting into the Kris Gethin Hardcore 12-Week program. Here is the information on the nutrition plan that goes with it:
Breakfast
Egg Whites
Oatmeal
Coffee
Meal #2
Lean Steak
Brown Rice
Mid-Morning Meal
Chicken
Sweet Potato
Broccoli
Lunch
Fish
Brown Rice
Broccoli
Mid-Afternoon
Chicken
Sweet Potato
Broccoli
Pre-Workout
Talapia
Brown Rice
Coffee
Post-Workout
Protein Shake
Dinner
Lean Steak
Broccoli
Nighttime Snack
Meal Replacement Drink
Wow, 6-7 meals on rest days with two more on workout days. But then you are really active, doing no less than two cardio sessions every day as well as a heavy lifting session on a two-days-on, one-day-off schedule.
Each meal has about 200 grams of meat and a cup of carbs (rice, etc). You need to adjust that up or down depending on your size. A small woman might do the same number of meals, but half of the portions, for instance.
This is a pretty typical if restrictive bodybuilding program nutrition plan. My one main criticism of this is the only veggie choice being broccoli. I’ll be more variable, adding carrots, asparagus, onions, spinach, green beans, peas and other healthy options. Typically I like to mix Veggies. Kris does say in his videos that he does not eat a lot of vegetables, but that you can definitely eat more if you want to. I do want to and I will. A varied diet of veggies give you a better nutritional base. Meanwhile you are taking in so many carbs and proteins you need a good amount of fibrous vegetables like the broccoli and asparagus and carrots to avoid digestive problems.
Kris, again in his videos, mntions that he adds lots of things to flavor his food – ginger, cayenne, etc. I’ll probably be adding things like italian spices, hot sauce, and some of my low fat/low cal bbq and curry sauces I make to add flavor and interest to the food.
As far as carbs, where I live getting sweet potatoes is hit and miss, so I’ll probably be using more options like quinoa, chamote and occasionally red potatoes and whole wheat pasta to mix up with the brown rice.
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