9:30am: 30 minutes of cardio

9:30pm: 1hour Intense weight training
followed by 30min of cardio

SAMPLE CONTEST DIET 2008
DIET
9:00am
10:00am
1:00pm
4:00pm
7:30pm
9:00pm
11:00pm
1:00am

1oz Isagenix Ionix
1 serving PVL Extendavol
3g L-arginine

½ cup oatmeal
8egg whites
3oz ground turkey
1tbs PVL MCT supreme
1 multivitamin
B100 complex
2 CLA caps

2 scoops Isostack 10
1tbs MCT oil
6oz chicken breast
4oz yam
6 spears asparagus
Spinach salad w balsamic vinegar
1tbs MCT oil

5oz tilapia
1 cup broccoli
1tbs MCT oil

2 PVL Krea-K caps
1 serving Extendavol
3g L-arginine

1 serving Extendavol
20 min later
40g whey protein Isolate
4oz yam

8oz outside round
6 spears asparagus
1 cup broccoli
2 CLA caps

The Ionix brings me right up to speed after waking. The combination of amino acids ensure a positive protein balance when I start my cardio

When I diet, I get most of my energy from MCT oil. This allows me to keep my carbs very low, without losing much strength, energy, and my mind of course

This is a convenient meal for me, because it usually comes around when I'm on the road

Again, there is a good amount of protein here, and a few carbs. The spinach is LOADED with vitamins and minerals, and the asparagus has the added benefit of being a natural diuretic.

This is my pre-workout meal no carbs at all here, because I want my blood sugar to be totally stable. This will ensure I burn as much fat as possible

I get a lot of longevity out of this stack, and the Krea-K, gives me a great pump and little water retention.

Extendavol works best on an empty stomach. That's why I give it some time before I have a protein shake

Last meal of the day. The Beef delivers a lot of slow burning protein to feed and rebuild my muscles as I sleep through the night.

OFF SEASON


In my off-season, I do my best to stay lean even though my goal is to put on mass. To do this, I typically eat the exact same foods all year. The difference is that I will add some fruit to my diet, and increase the amount of "clean" food I eat. For example, I will have 1 cup of oatmeal with half a banana in the morning along with my egg whites. At lunch time, I will eat 8oz yams instead of 4oz. Transitioning from off-season to contest preparation is much easier, and I still manage to make solid gains. There's also the added benefit of being photo ready all year which is so important in the fitness industry.

SAMPLE MEAL PLAN (BEFORE I STARTED COMPETING)


SUPPLEMENTATION

I've used many different products throughout my years of training. I've gone from the cheapest, and most basic, to the most expensive and fanciest supplements on the market. Some have given me amazing results while others were expensive buckets of empty promises. It's tough to find a line of supplements that deliver what they say they will, without "catabolizing" your wallet. I was eventually led to PVL supplements, and my search was over. PVL is one of the few companies, that manufacture their own products, and back their product labels with real lab assays. They feel no need to bulk up their budget with overused advertising. This way they can deliver top notch products at a very good price. Together with their great reputation, and wide range of products, PVL is an amazing company, and I'm very proud to be a part of their team.

Among my Favorite supplements are Vextrago, Extendavol, Iso-Stack10, and Chocolate Peanut butter Whey Gourmet.

RECIPES


AMAZING TUNA & EGGS