The Trainer | Marek T. Piecyk//

• ISSA Certified Personal Trainer
• CPR American Heart Association Certified
• Amateur Competitive Bodybuilder
• Diet & Nutrition Specialist
 
       
Biography | Contest Schedule | Gallery | Sample Diet Plan | Sample Supplement Schedule  
       
Phase 1 | Phase 2 | Phase 3 | Phase 4 | Phase 5 | Phase 6  
   
Phase 1 - March 1st - April 1st  
       
Pre Breakfast 6am
Item Serving Size Calories Fat Cholest Sodium Carbs Sugar Fiber
Protein
Allmax Nutrition Iso-Flex Protein 1.25 Scoop 144 1g 5mg 43mg 1g 0g 0g 34g
Allmax Nutrition Glutamine 2 Scoops 40 0 0 0 0 0 0 0
Totals   184 1g 5mg 43mg 1g 0 0 34g

Breakfast 7am
Item Serving Size Calories Fat Cholest Sodium Carbs Sugar Fiber
Protein
Egg Whites 10 eggs 12oz. 160 0 0 550mg 0 0 0 36g
Quaker Oatmeal Plain - uncooked 1/2cup 150 3 0 0 27g 1g 4g 5g
Grapefruit Whole 55 0 0 0 13g 12g 2g 1g
Asparagus (4 Spears) 60g 13 0 0 8mg 2g 1g 1g 1g
Roasted Almonds 1 oz. 170 15g 0 95mg 5g 1g 3g 6g
Totals   548 18g 0 653mg 47g 15g 10g 49g

Mid Morning 10am
Item Serving Size Calories Fat Cholest Sodium Carbs Sugar Fiber
Protein
Allmax Nutrition Iso-Flex Protein 1 115 1g 4mg 34mg 1g 0 0 27g
Banana 1/2 61 0 0 1mg 16g 8g 2g 1g
Totals   176 1g 4mg 35mg 17g 8g 2g 28g

Lunch 12:30pm
Item Serving Size Calories Fat Cholest Sodium Carbs Sugar Fiber
Protein
Chicken Breast 6oz. 180 2g 98mg 113mg 0 0 0 39g
Asparagus (4 Spears) 60g 13 0 0 8mg 2g 1g 1g 1g
Steamed Broccoli 1/2cup 25 0 0 0 4g 0 0 2g
Ezekiel 4:9 Low Sodium Bread 2 Slices 160 1g 0 0 30g 0 6g 8g
Baby Spinach 3oz. 20 0 0 0 2g 1g 1g 4g
Adams Unsalted Peanut Butter 1tbsp 100 8g 0 0 2g 1g 1g 4g
Totals   498 11g 98mg 171mg 41g 2g 8g 56g

Mid Afternoon 3pm
Item Serving Size Calories Fat Cholest Sodium Carbs Sugar Fiber
Protein
Allmax Nutrition Iso-Flex Protein 1.5 173 1g 6mg 51mg 2g 0 0 41g
Banana 1/2 61 0 0 1mg 16g 8g 2g 1g
Totals   234 1g 6mg 52mg 18g 8g 2g 41g

Dinner (either at 6pm or 8pm, depending if training occurs at 5:15pm or 8:30pm. If training occurs at 5:15pm, then dinner will be at 8:00pm)
Item Serving Size Calories Fat Cholest Sodium Carbs Sugar Fiber
Protein
Chicken Breast 6oz. 180 2g 98mg 113mg 0 0 0 39g
Asparagus (4 Spears) 60g 13 0 0 8mg 2g 1g 1g 1g
Quaker Oatmeal Plain - Uncooked 1/2cup 150 3g 0 0 27g 1g 4g 5g
Baby Spinach 3oz. 20 0 0 0 2g 1g 1g 4g
Totals   363 5g 98mg 121mg 32g 2g 5g 47g

Post-workout
Item Serving Size Calories Fat Cholest Sodium Carbs Sugar Fiber
Protein
Allmax Nutrition Iso-Flex Protein 1.5 173 1g 6mg 51mg 2g 0 0 41g
Allmax Nutrition Krush4 1/2 Scoop 85 0 0 0 24g 23g 0 0
Allmax Nutrition Glutamine 2 40 0 0 0 0 0 0 0
Myogenix Aftershock 1 Scoop 92 1g 20mg 89mg 10g 5g 0 11g
Totals   390 2g 26mg 140mg 36g 28g 0 52g

Bedtime 11:00pm
Item Serving Size Calories Fat Cholest Sodium Carbs Sugar Fiber
Protein
Max Muscle High5 Protein 1.5 177 2g 0 108mg 2g 2g 0 39g
Allmax Nutrition Glutamine 2 40 0 0 0 0 0 0 0
Totals   217 2g 0 108mg 2g 2g 0 39g

TOTALS
Item Serving Size Calories Fat Cholest Sodium Carbs Sugar Fiber
Protein
Totals   2534 41g 235mg 1279mg 167g 45g 25g 315g
      15%     27%     58%
 
       
 
 
 

 

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