Unlike the current fad for mostly high protein diets, you will need to eat a more balanced diet including
moderate amounts of complex carbs to sustain energy while training. Suggested are oatmeal and whole grain breads for breakfast and before training. |
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Additionally, you should drink a lot of water and have 30-35 grams of protein at every meal to build muscle
and promote healing. If you’re trying to gain size, take in as much as 1-1.5 grams of protein per bound of lean bodyweight
(if you’re 175 lbs, take that much in per day. 3 protein shakes/day will supply about 100 grams of it.) |
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Keep your fat intake moderate to low with less than 50-60 grams of fat per day. Less carbs and fat if you’re
trying to lose bulk. Take a protein drink/bar supplement, multivitamin and creatine for strength. Some wrestlers advise
taking both L-Glutamine (in their protein shakes) and Glucosamine & Chrondroitin tablets to speed up healing. |
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Sample meals |
Breakfast - 2 eggs, 2 egg whites, scrambled with light cheese. 2 turkey sausages or Canadian bacon, Wheat
toast. |
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Snack (if needed) - protein bar/shake. |
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Lunch - open faced turkey or tuna sandwich on wheat, fruit. Or, Steak tips and veggies. |
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Before gym - protein bar/shake |
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Dinner (within hour after gym) - Half roasted chicken/steak/lean ham/broiled fish, veggies, salad, and small amount of grained bread. |
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Snack - protein drink. |
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