Every day for two weeks you’ll be either training or recovering from training. That means that a careful balance of macros—rather than a wholesale carbohydrate fast—is the best bet. This sample day of eating, put together by nutritional counselor and former executive chef Eric Diggs (Team Banks Bodybuilding), maximizes muscle repair while minimizing breakdown.

Meal 1

► 6 egg whites
► ½ cup oatmeal

TOTALS:
Calories: 266
Protein: 30g
Carbs: 32g
Fat: 4g

Meal 2

► 6 oz nonfat or
► 1% greek yogurt
► 1 banana

TOTALS:
Calories: 258
Protein: 17g
Carbs: 44g
Fat: 0 g

Meal 3

► 6 oz chicken breast
► 4 oz sweet potato
► 1 cup broccoli

TOTALS:
Calories: 406
Protein: 60g
Carbs: 30g
Fat: 0g

Meal 4

► post-workout shake with 35g whey protein

TOTALS:
Calories: 120
Protein: 35g
Carbs: 4g
Fat: 1g

Meal 5

► 6 oz salmon
► ¼ cup brown rice
► 4 oz asparagus

TOTALS:
Calories: 315
Protein: 24g
Carbs: 16g
Fat: 19g

Meal 6

► 6 oz cottage cheese
► 10 almonds

TOTALS:
Calories: 205
Protein: 21g
Carbs: 9g
Fat: 8g

TOTALS FOR THE DAY:

Calories: 1,557
Protein: 176g
Carbs: 135g
Fat: 37g

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