T Nation

Tri-Training Maintenance Diet

Several people have asked me to post my tri-training diet. I am about 16 weeks out from peak. Here is my current maintenance diet.

Calorie Breakup:
Total Cal: 6,195
23% Fat: 164g

  • SF: 37g
  • PUF: 49g
  • MUF: 54g
    52% Carbs: 819g
    Fiber: 107g
    25% Protein: 394g

Meals:
Upon Waking:
1 Scoop Low-Carb Grow!

Breakfast:
1 Cup (uncooked) Oatmeal
1 Cup Frozen Blueberries
.5 Cup Frozen Raspberries
.5 Cup Dried Cranberries
2 Fish Oil Caps

During Workout:
.75 Cup Malto/Dext/BCAA

Post Workout:
1 Serving Surge

Post Workout Snack:
1 Cup Cottage Cheese (2%)
1 Cup Low-Fat Granola
1 Pear
1 Cup Strawberries
2 Fish Oil Caps
1 Grow! Bar

Lunch:
1 Chicken Breast
1 Cup String Beans
.5 Pack Frozen Spinach
1 oz Walnuts
1 Apple

During Workout:
.75 Cup Malto/Dext/BCAA

Post Workout:
1 Serving Surge

Post Workout Snack:
1 Cup Cottage Cheese (2%)
1 Cup Low-Fat Granola
1 Pear
1 Cup Strawberries
2 Fish Oil Caps
1 Grow! Bar

Dinner:
1 Chicken Breast
.5 Pack frozen Spinach
1 Cup Broccoli
2 Fish Oil Caps
1 oz Almonds
1 Sweetpotato

Bed:
1 Scoop Low-Carb Grow!
1 tbsp Olive Oil
1 Apple
.5 Pack Frozen Spinach

Mid-Night Meal:
1 Scoop Low-Carb Grow!
1 tbsp Flax Oil
1 Orange

Supplements:
2x3 Alpha Male (M-F)
1x3 M (S,S)
2x2 Carbolin 19
2x3 Methoxy-7
1x3 ZMA

I will be using Maximum Strength HOT-ROX during Fat Loading.

Occassionally use Spike and Power Drive pre-workout.

Any comments/advice is welcome.