2016 OLYM P I A PR EP
Nutrition P lan
W eek s 1 – 4 R est Days
MEALS Protein Fats Carbs
150g Oats
1 30g Almonds 24g 15g 95g
34g whey protein
300g White potato
2 200g chicken breast 52g 15g 95g
15g MCT oil
300g White potato
3 250g minced beef 50g 55g 95g
15g MCT oil
500g sweet potato
4 300g Steak 60g 40g 140g
15g MCT oil
90g Pasta
5 250 minced beef 50g 55g 70g
15g MCT oil
280g Salmon fillet
6 56g 36g -
mixed veg or salad
Protein Fats Carbs
TOTAL 292g 216g 495g
Calories: 5092 1168 1944 1980
EX CLUSI VE TO M EM BER S AT R YAN TERR [Link] Page 1 of 1
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2016 OLYM P I A PR EP
Nutrition P lan
W eek s 1 – 4 Training Days
MEALS Protein Fats Carbs
150g Oats
30g Blueberries
1 24g 10g 95g
20g Flaked almonds
34g Whey protein
80g Brown Rice
200g Chicken breast
2 52g 15g 60g
Mixed veg
15g MCT oil
135g wholemeal pasta
3 150g Turkey breast 53g - 60g
Mixed veg
80g Brown rice
4 100g Tuna 29g 15g 60g
15g MCT oil
500g sweet potato
140g Salmon Fillet
5 28g 33g 140g
15g MCT oil
Mixed salad
SUPPLEMENTS Protein Fats Carbs
Pre-Training
20g Liquid Carbs 20
10g BCAA and Glutamine
Intra-Training
20g Liquid Carbs 20
10g BCAA and Glutamine
Post-Training
100g Liquid Carbs 24g 100
34g Whey Protein
Protein Fats Carbs
TOTAL 210g 73g 555g
Calories: 3717 840 657 2220
EX CLUSI VE TO M EM BER S AT R YAN TERR [Link] Page 1 of 1
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2016 OLYM P I A PR EP
Nutrition P lan
W eek s 5 - 8
MEALS Protein Fats Carbs Calories
100g Oats
1 15g Almonds 24 8 63 615
34g Whey protein
90g Pasta
2 150g Turkey breast 53 10 28 444
10ml flax
300g white potato
3 200g chicken 52 0 95 714
Mixed veg
65g brown rice
4 Can of tuna 27 10 46 433
10ml flax
Alternate salmon and steak daily
5 140g Salmon 150g Steak
28 / 31 18 / 11 0 275 / 225
Mixed veg or salad Mixed veg or salad
SUPPLEMENTS Protein Fats Carbs Calories
Pre-Training
20g Liquid Carbs 20 80
10g BCAA and Glutamine
Intra-Training
20g Liquid Carbs 20 80
10g BCAA and Glutamine
Post-Training 328
50g Liquid Carbs 50
34g USN Whey Protein 34
TOTALS Protein Fats Carbs Calories
2969 /
218 / 221 46 / 39 322
2919
EX CLUSI VE TO M EM BER S AT R YAN TERR [Link] Page 1 of 1
© 2016 [Link]
2016 OLYM P I A PR EP
Nutrition P lan
W eek s 5 – 8 R est Days
MEALS Protein Fats Carbs
150g Oats
1 30g Almonds 24g 15g 95g
34g whey protein
300g White potato
2 200g chicken breast 52g 15g 95g
15g MCT oil
300g White potato
3 250g minced beef 50g 55g 95g
15g MCT oil
500g sweet potato
4 300g Steak 60g 40g 140g
15g MCT oil
90g Pasta
5 250 minced beef 50g 55g 70g
15g MCT oil
280g Salmon fillet
6 56g 36g -
mixed veg or salad
Protein Fats Carbs
TOTAL 292g 216g 495g
Calories: 5092 1168 1944 1980
EX CLUSI VE TO M EM BER S AT R YAN TERR [Link] Page 1 of 1
© 2016 [Link]
2016 OLYM P I A PR EP
Nutrition P lan
W eek s 5 – 8 Training Days
MEALS Protein Fats Carbs
100g Oats
1 15g Flaked almonds 24g 8g 63g
34g whey protein
300g white potato
2 200g chicken breasts 52g - 95g
Mixed veg
90g Pasta
3 150g Turkey breast 53g 15g 70g
15g MCT oil
65g Brown rice
4 100g Tuna 29g 15g 45g
15g MCT oil
140g Salmon Fillet or 150g steak
5 (Alternate salmon and steak each day) 28g / 31g 18g / 11g -
Mixed salad or veg
SUPPLEMENTS Protein Fats Carbs
Pre-Training
20g Liquid Carbs - - 20g
10g BCAA and Glutamine
Intra-Training
20g Liquid Carbs - - 20g
10g BCAA and Glutamine
Post-Training
50g Liquid Carbs 24g - 50g
34g Whey Protein
Protein Fats Carbs
TOTAL 210g / 213g 56g / 49g 363g
Calories: 2895 / 2907 840 / 852 603 1452
EX CLUSI VE TO M EM BER S AT R YAN TERR [Link] Page 1 of 1
© 2016 [Link]
2016 OLYM P I A PR EP
Nutrition P lan
W eek s 9 – 11
MEALS Protein Fats Carbs
100g Oats
1 10g Almonds 24g 5g 63g
34g whey protein
65g brown rice
2 200g chicken breast 52g - 45g
Mixed veg
200g white fish
3 15g MCT oil 36g 15g -
Mixed veg
150g turkey breast
4 65g brown rice 53g - 45g
Mixed salad
140g Salmon fillet
5 Mixed veg or salad 28g 33g -
15g MCT oil
SUPPLEMENTS Protein Fats Carbs
Pre-Training
20g Liquid Carbs - - 20g
10g BCAA and Glutamine
Intra-Training
20g Liquid Carbs - - 20g
10g BCAA and Glutamine
Post-Training
50g Liquid Carbs 24g - 50g
34g Whey Protein
Protein Fats Carbs
TOTAL 217g 53g 243g
Calories: 2317 868 477 972
EX CLUSI VE TO M EM BER S AT R YAN TERR [Link] Page 1 of 1
© 2016 [Link]
2016 OLYM P I A PR EP
Nutrition P lan
W eek s 9 – 11
MEALS Protein Fats Carbs
100g Oats
1 10g Almonds 24g 5g 63g
34g whey protein
65g brown rice
2 200g chicken breast 52g - 45g
Mixed veg
200g white fish
3 15g MCT oil 36g 15g -
Mixed veg
150g turkey breast
4 65g brown rice 53g - 45g
Mixed salad
140g Salmon fillet
5 Mixed veg or salad 28g 33g -
15g MCT oil
SUPPLEMENTS Protein Fats Carbs
Pre-Training
20g Liquid Carbs - - 20g
10g BCAA and Glutamine
Intra-Training
20g Liquid Carbs - - 20g
10g BCAA and Glutamine
Post-Training
50g Liquid Carbs 24g - 50g
34g Whey Protein
Protein Fats Carbs
TOTAL 217g 53g 243g
Calories: 2317 868 477 972
EX CLUSI VE TO M EM BER S AT R YAN TERR [Link] Page 1 of 1
© 2016 [Link]
2016 OLYM P I A PR EP
Nutrition P lan
W eek 12 (P eak W eek )
Monday, Tuesday and Wednesday
MEALS Protein Fats Carbs
100g Oats
1 10g Almonds 24g 5g 63g
34g Whey protein
100g tuna
2 29g 15g -
Mixed salad, 15g MCT oil
200g chicken
3 65g brown rice 52g - 45g
Mixed veg
150g turkey breast
4 53g 15g -
15g MCT oil, mixed veg or salad
140g Salmon fillet
5 28g 18g -
Mixed veg or salad
SUPPLEMENTS Protein Fats Carbs
Pre-Training
- - -
15g BCAA and Glutamine
Intra-Training
- - -
15g BCAA and Glutamine
Post-Training
50g Liquid Carbs 24g - 50g
34g Whey Protein
Protein Fats Carbs
TOTAL 210g 53g 158g
Calories: 1949 840 477 632
EX CLUSI VE TO M EM BER S AT R YAN TERR [Link] Page 1 of 2
© 2016 [Link]
2016 OLYM P I A PR EP
Nutrition P lan
W eek 12 (P eak W eek )
Thursday and Friday
Concentrating on the carb up so protein and fats are not essential at this time.
No training or over exerting the body.
MEALS Protein Fats Carbs
150g Oats
1 24g - 95g
34g whey protein
Liquid carb drink 24g - 100g
2 500g white potato - - 85g
100g rice
3 26g - 77g
100g chicken breast
Liquid carb drink - - 100g
4 500g white potato - - 85g
100g rice
5 35g - 77g
100g turkey mince
140g Salmon
6 28g 18g 140g
500g sweet potato
Protein Fats Carbs
TOTAL 137g 18g 759g
Calories: 3746 548 162 3036
EX CLUSI VE TO M EM BER S AT R YAN TERR [Link] Page 2 of 2
© 2016 [Link]
2016 OLYM P I A PR EP
Nutrition P lan
W eek 12 (P eak W eek )
Monday, Tuesday and Wednesday
MEALS Protein Fats Carbs
100g Oats
1 10g Almonds 24g 5g 63g
34g Whey protein
100g tuna
2 29g 15g -
Mixed salad, 15g MCT oil
200g chicken
3 65g brown rice 52g - 45g
Mixed veg
150g turkey breast
4 53g 15g -
15g MCT oil, mixed veg or salad
140g Salmon fillet
5 28g 18g -
Mixed veg or salad
SUPPLEMENTS Protein Fats Carbs
Pre-Training
- - -
15g BCAA and Glutamine
Intra-Training
- - -
15g BCAA and Glutamine
Post-Training
50g Liquid Carbs 24g - 50g
34g Whey Protein
Protein Fats Carbs
TOTAL 210g 53g 158g
Calories: 1949 840 477 632
EX CLUSI VE TO M EM BER S AT R YAN TERR [Link] Page 1 of 2
© 2016 [Link]
2016 OLYM P I A PR EP
Nutrition P lan
W eek 12 (P eak W eek )
Thursday and Friday
Concentrating on the carb up so protein and fats are not essential at this time.
No training or over exerting the body.
MEALS Protein Fats Carbs
150g Oats
1 24g - 95g
34g whey protein
Liquid carb drink 24g - 100g
2 500g white potato - - 85g
100g rice
3 26g - 77g
100g chicken breast
Liquid carb drink - - 100g
4 500g white potato - - 85g
100g rice
5 35g - 77g
100g turkey mince
140g Salmon
6 28g 18g 140g
500g sweet potato
Protein Fats Carbs
TOTAL 137g 18g 759g
Calories: 3746 548 162 3036
EX CLUSI VE TO M EM BER S AT R YAN TERR [Link] Page 2 of 2
© 2016 [Link]
