In order to win the championship, Heath made careful arrangements for his off-season diet. "Whether it's before a game or out of season, when you eat and train at the same time every day, it's easy to understand how certain foods affect your body," Heath said. "That way, when the game comes around, you're ready to You can make appropriate adjustments as needed." Success or failure often depends on these small adjustments.
Fortunately, with the help of nutritionist and personal trainer Honey Raymond Border, Heath has found the right direction. In February of this year, the 270-pound Heath reached the lowest level of body fat at his weight, and he looked bigger. Below, Heath, Raymond Bode, and "FLEX" magazine's senior science and technology editor Dr. Jim Stoppani will take you to explore Heath's off-season diet plan to prepare for this year's Olympiad.
●7:00 AM
First meal: 8 egg whites, 227 grams of prime steak, 1.5 cups of oatmeal, 1 serving of Vitamin G, 300 mg of coenzyme Q10, 500 mg of vitamin C, 500 mg of fish oil
Total: 745 kcal, 101 g protein, 38 g carbohydrates, 21 g fat.
Heath: This is the first meal taken immediately after getting up. This is the critical moment to increase muscle mass. I choose two high-protein foods - eggs and beef. Eggs are digested and absorbed very quickly, while beef is digested and absorbed relatively slowly. Mixing them can provide the body with a longer-lasting supply of amino acids.
Stopany: Heath was right to choose oatmeal, which is slowly digested and absorbed. Research shows that when athletes consume slow-digesting carbohydrates at breakfast, they have better performance throughout the day and burn more fat.
●9:00 am
Second meal:340 grams of steak, 1.5 cups of white rice, 1500 mg of glucosamine
Total: 939 kcal, 104g protein, 80g carbohydrate, 22g fat.
Raymond Bird: Beef contains creatine, which can improve strength levels. Creatine plays a very important role in the regeneration process of adenosine triphosphate, which is the energy source required for muscle contraction.
Stopany: The purpose of consuming glucosamine is to promote joint recovery. Many bodybuilders think of glucosamine as a supplement for the elderly. In fact, when you train hard, your body needs glucosamine to keep your joints lubricated.
●11:30 AM
Meal 3: 340g turkey meat, 1 tbsp grape seed oil, 1 tbsp chili powder, 1 tbsp onion powder, 1 tbsp perilla, 340g roasted potatoes, 2 tbsp tomato sauce
Total: 903 kcal, 59 g protein, 82 g carbohydrates, 38 g fat.
Raymond Bode: Now we have made some changes, using turkey meat instead of steak, and sometimes adding 1 to 2 whole eggs. The extra calories and fat from whole eggs help promote muscle growth.
Stopany: It's important to get your protein from a variety of foods, such as turkey, eggs, beef, chicken and dairy, because each high-protein food has a different amino acid profile and different types of fats. No, these important nutrients are very beneficial for muscle growth. ❋ Tags: