@GaryG68 for my last contest, my coach had me do a high carb day on Thurs; Medium carb day on Fri. show was Sat morning/night.
High carb day (Thursday)
Meal one:
3 oz of chicken breast
4 oz sweet potato
Meal two:
3 oz of cooked chicken breast
100 grams of jasmine rice
4 oz of asparagus
Meal three:
3 oz of cooked 93/7 lean beef or ground turkey 93/7
100 grams of cooked jasmine rice
Meal four:
3 oz of cooked chicken breast
4 oz of cooked sweet potato
Meal five:
3 oz of cooked 93/7 lean beef
4 oz of cooked sweet potato
4 oz asparagus
- Medium carb day: (Friday)
Meal one:
1 scoops of whey isolate
4 oz sweet potato
Meal two:
- 3 oz of cooked chicken breast
70 grams of cooked jasmine rice
2 oz of asparagus
Meal three:
3 oz of cooked 93/7 lean beef or lean ground turkey 93/7
70 grams of jasmine rice
2 oz of asparagus
Meal four:
3 oz of cooked chicken breast
4 oz sweet potato
Meal five:
3 oz of cooked 93/7 lean beef or lean ground turkey 93/7
50 grams of cooked jasmine rice
Saturday's diet is (TBA) bring lean ground beef 93/7 and/or 93/7 ground turkey and chicken breast for
protein
For carbs have jasmine rice and sweet potatoes at your disposal.
Of course, this was for me at about 149#, female.
I think it was that morning, after looking at my morning check in, my coach told me to have something. i think i had some sweet potatoes.
Hope this helps.