Skip La Cour's
Current
Nutritional
Plan

(Updated 9-10-02)

Here is an example of my current "off-season" diet
and some basic reasons why I eat this way

MEAL PLAN

Pre-Workout - 4AM - 2 scoops of VP2 Whey Protein Isolate; 1 scoop of Creatine HSC.

Post-Workout - 5:30AM - 2 scoops of VP2 Whey Protein Isolate; 1 scoop of Creatine HSC.  

Meal #1 - 6:30 AM - 2 scoop of VP2 Whey Protein Isolate and 2 small white potatoes.

Meal #2 - 7:30 AM - Ny-Tro Pro 40 and 2 small white potatoes.

Meal #3 - 8:30 AM - 2 scoop of VP2 Whey Protein Isolate and 2 small white potatoes.

Meal #4 -11AM - 4 - 6 ounces of chicken breast; 1 large bowl of vegetables mixed with a healthy portion of iceberg lettuce to make a good salad; 1 tablespoon of flax seed oil; balsamic vinegar; 1 scoop of V VP2 Whey Protein Isolate.

Meal #4 - 1:30PM - Ny-Tro Pro 40.

Meal #5 - 4PM - 4 - 6 ounces of chicken breast; 1 large bowl of vegetables mixed with a healthy portion of iceberg lettuce to make a good salad; 1 tablespoon of flax seed oil; balsamic vinegar; 1 scoop of VP2 Whey Protein Isolate.

Meal #6 - 6PM - Ny-Tro Pro 40

Meal #7 - 8PM - 4 - 6 ounces of chicken breast; 1 large bowl of vegetables mixed with a healthy portion of iceberg lettuce to make a good salad; 1 tablespoon of flax seed oil; balsamic vinegar; 1 scoop of VP2 Whey Protein Isolate.

Meal #8 - 10PM - Ny-Tro Pro 40.

SUMMARY

Pre-Workout and Post-Workout

My nutritional priorities center around high-quality protein consumption and consistently feeding by body throughout the entire day--the same priorities I have all year long. VP2 Whey Protein Isolate and Ny-Tro Pro 40 are key components in to my muscle-building nutritional habits.

I surround my intense, heavy morning weight training sessions with VP2 and Creatine HSC. The VP2 before my workouts insures that I keep my muscles in a positive protein state while the carbohydrates in the Creatine HSC provide me with a good source of sustained energy to fuel my training sessions.

Right after my workouts, the high-quality protein in the VP2 and carbohydrates in the Creatine HSC start the critical muscle recovery process. These two key supplements immediately start repairing the muscle tissue damage I caused by overloading the muscles with heavy weight.

Protein

Protein is what builds muscle. I have one scoop (24 grams of protein) of V VP2 Whey Protein Isolate with each of my four regular food meals every day. I get the protein I need during my other four meals from my Ny-Tro Pro 40.

Carbohydrates

As you can see, I stack my carbohydrate intake in the morning. Because I train at 4:30 AM, I eat this way to aid in the muscle recovery process. I do not eat the majority of my complex carbohydrates in the morning because of the old nutritional theory that says you should not eat carbohydrates later in the day because they won't break down efficiently. I don't necessarily agree with that belief. I'll feed my body couple of servings of complex carbohydrates, usually oatmeal or grits, within a couple hours after weight training.

Calories

As far as calorie consumption is concerned, I eat as efficiently as possible during my off-season. I make sure I eat enough protein to build muscle; I eat enough carbohydrates to have plenty of energy and stay mentally sharp and emotionally happy. I will not, however, eat so many carbohydrates that I add a lot of extra body fat. As far as junk food is concerned, I eat enough to enjoy life a little with some well-scheduled cheat days--and still feel comfortable with the way I look.

I do not "bulk up" or put on extra, low-quality weight just for the sake of putting on weight. You do not have to put on excess body fat in order to build dense, high-quality muscle during your so-called "off-season."

You must, however, continually overload the muscles with intense training in the gym, fully recuperate, then blast the muscles again after they've fully recovered to initiate the muscle-building process.

For Complete Nutrition Information and Strategic Meal Planning . . .

Skip La Cour's
Bodybuilding Nutrition

Simple & To-the Point Eating Strategies To Help You Reach Your Goals

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