NUTRITION

2
Month In the second phase, sound
nutrition is crucial to your
hard efforts in the gym
By Jim Stoppani, PhD

Rock
PHOTOS BY IAN LOGAN

Hard
diet
Just as you should’ve found a groove with
Rock
2
>> Simply rotate through
Month
these sample meal plans

your training schedule, so, too, should your diet be on for your high-calorie,

Hard
medium-calorie and
autopilot after completing four weeks of the Challenge. The last low-calorie days every
day throughout the month.
thing you want to do is let your nutrition slip by reverting back to
Challenge
Keep in mind, these menus

inconsistent meals where empty carbs and bad fats take precedence.
DIET
are designed for a
180-pound individual,
In Month 2, you enter the intermediate phase of the Rock-Hard so adjust portion sizes
accordingly for your
Diet. On the high-calorie days, you’ll take in roughly 16 calories per bodyweight.

pound of bodyweight (2,800 for a 180-pound individual), about 15

calories per pound on medium-calorie days (2,600 for a 180-pounder) High-Calorie Day
and 13 or so calories per pound (2,400 calories) on low-calorie days.
Breakfast
Cal Pro (g) Carb (g) Fat (g)

Even so, protein intake remains at 1.5 grams per pound of body- 2 whole large eggs 148 12 1 10

weight per day, if not slightly higher. But now that you’re eating 2 large egg whites
1 cup cooked oatmeal
34
147
8
6
0
25
0
2

fewer calories, protein represents Late-Morning Snack

about 45% of your daily total; carbs 1 can light tuna in water 220 41 0 5
2 slices whole-wheat bread 140 6 26 2
drop to 35%, which is just under 1.5
1 Tbsp. fat-free mayonnaise 11 0 2 0
grams per pound of bodyweight dur-
ing high- and medium-calorie days, Lunch
and down to around 1.25 grams per 6 oz. chicken breast 200 40 0 2
pound on low-calorie days. Dropping 1 medium sweet potato 103 2 24 0
carbs this low will help you burn even
more fat than before. Midday Snack
Fat intake increases slightly to about 8 oz. 1% cottage cheese 163 28 6 2
15%–20% of total daily calories this 1 cup sliced pineapple 79 1 20 0
month. Although it may seem contra-
Preworkout Snack

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pr ops: a my paliwoda ; hair & makeup: gillia n whit lock; fas hion director: cindy whitehead.
2 scoops whey protein 170 40 2 0
In Month 2,

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1 banana 120 2 31 1

carbs drop Postworkout Snack

and protein 2 scoops whey protein 170 40 2 0

stays high to 3 slices white bread

2 Tbsp. jelly
198
112
6
0
39
28
3
0
help you lose
Dinner
fat and add 9 oz. trout 379 54 0 18
muscle 1 medium sweet potato
1 can green beans
103
52
2
3
24
12
0
0

dictory to increase dietary fat while try-

Nighttime Snack
ing to decrease bodyfat, you need to eat 8 oz. 1% cottage cheese 163 28 6 2
more healthy fats from sources such as 1 cup cooked oatmeal 147 6 25 2
egg yolks, fish and nuts — and even
saturated fat from beef — to maintain
high testosterone levels when you drop Daily Totals 2,859 325 273 49
your carbs. It’s unlikely these calories
Note: Mix all protein shakes in water per directions on label.
will be stored as bodyfat, seeing as how
your carb levels are low and your train-
ing volume is high.
We suggest that you allow just one
cheat day every other week during this
 month. These two cheat days should
equal about 20 calories per pound of
bodyweight (about 3,600 calories for
a 180-pounder) and emphasize carbo-
hydrates — at least 3 grams per pound
of bodyweight — while making sure
your protein intake is at least 1 gram
per pound. And if you’re craving cer-
tain foods like pizza and beer, feel free
to have them on your cheat days, but
try to keep your fat intake reasonable;
you’re better off eating high-carb, sug-
ary items than greasy fried foods. This
will help keep your metabolism revved
by maintaining adequate levels of lep-
tin, the hormone that controls appe-
tite and metabolism.
The meal plans beginning on page
Medium-Calorie Day 127 — high-, medium- and low-calorie
days — have been specifically designed
Cal Pro (g) Carb (g) Fat (g)
to support your added training during
Breakfast
Month 2 of the Rock-Hard Challenge.
2 whole large eggs 148 12 1 10
2 large egg whites 34 8 0 0
As with any effective program, exer-
1 cup cooked oatmeal 147 6 25 2 cise and diet go hand in hand. m&f

Late-Morning Snack
1 scoop whey protein 85 20 1 0
1 oz. mixed nuts 168 5 7 15

Lunch
6 oz. chicken breast 200 40 0 2

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1 medium sweet potato 103 2 24 0

Midday Snack
8 oz. 1% cottage cheese 163 28 6 2
1 cup sliced pineapple 79 1 20 0

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Preworkout Snack
2 scoops whey protein 170 40 2 0
1 banana 120 2 31 1

Postworkout Snack
2 scoops whey protein 170 40 2 0
3 slices white bread 198 6 39 3
2 Tbsp. jelly 112 0 28 0

Dinner
8 oz. ground beef, 95% lean 305 48 0 12
1 medium sweet potato 103 2 24 0
1 zucchini, sliced 29 1 7 0

Nighttime Snack
8 oz. 1% cottage cheese 163 28 6 2
1 cup cooked oatmeal 147 6 25 2

Daily Totals 2,644 295 248 51

Note: Mix all protein shakes in water per directions on label.

128 MUSCLE & FITNESS August 2008

Low-Calorie Day Your protein

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Cal Pro (g) Carb (g) Fat (g)
Breakfast needs are
2 whole large eggs
2 large egg whites
148
34
12
8
1
0
10
0
especially
1 cup cooked oatmeal 147 6 25 2 important this
Late-Morning Snack
month, as the
1 scoop whey protein 85 20 1 0 intensity of
1 oz. mixed nuts 168 5 7 15
your training
Lunch increases
6 oz. chicken breast 200 40 0 2
1 medium sweet potato 103 2 24 0

Midday Snack
8 oz. 1% cottage cheese 163 28 6 2
1 cup sliced pineapple 79 1 20 0

Preworkout Snack
1 scoop whey protein 85 20 1 0
1 banana 120 2 31 1

Postworkout Snack
2 scoops whey protein 170 40 2 0
3 slices white bread 198 6 39 3
1 Tbsp. jelly 56 0 14 0

Dinner
6 oz. pork tenderloin 234 36 0 12
1
/2 cup cooked brown rice 109 3 23 1
1 cup cooked cauliflower 28 1 3 0

Nighttime Snack
8 oz. 1% cottage cheese 163 28 6 2
1 cup cooked oatmeal 147 6 25 2

Daily Totals 2,437 264 228 52

Note: Mix all protein shakes in water per directions on label.

Rock-Hard Supplement Stack

>> Training and diet comprise the basis of the Rock-Hard Challenge, but a solid supplement regimen will help put
you over the top. Take the following supplements in addition to your regularly scheduled meals throughout the day.

Time of Day Supplement Dosage

First thing in Leucine —or— branched-chain amino acids (BCAAs) 5–10 g
the morning Green tea extract1 250–500 mg
Caffeine1 200–400 mg

30–45 minutes GAKIC —or— 10.2 g

preworkout Arginine 5–10 g

Immediately Whey protein 20–30 g

preworkout Leucine —or— BCAAs 5–10 g
Green tea extract1 250–500 mg
Caffeine1 200–400 mg

Immediately Creatine 3–5 g

postworkout Whey protein 40–60 g
Leucine 7.2 g

Before bedtime Casein protein2 20–50 g

1 2
can be taken separately or together in a fat-burner instead of cottage cheese

130 MUSCLE & FITNESS August 2008