30 yr old PowerLifter By: Corey Washington

30 year old female power lifter – lifts 5 days per week, quite a bit of weight. She usually does aerobic work (running) 1-2 times per week. Uses protein supplements, but is open to discontinuing use if diet can be adjusted to get more protein. She lives in the pacific-northwest, so she deals with Vitamin D deficiencies

General Information Carbs, protein and fats are major contributors in a healthy diet plan. Grains, group is a perfect example of carbohydrate source in a balanced diet, includes bread, cereals, pasta and rice. Carbs provide energy for the body both before at rest and during/after a workout. Along with carbs, fats are usually stored in the body to be used when the body needs it, however not all of the fat is used and the excess is excreted CarbsProteinFats

Lifting Days (5 dy/wk) Pre- workout Wake up: glass of water Meal 1 4 eggs, scrambled Homemade Iced Tea or water Start warming up minutes after Fresh fruit and water throughout rest of training Post Workout Shake *2 scoops protein powder Post Workout Post Workout Meal 100g carbs either: White Rice Bread Pasta 50g protein either: *Fish Chicken Beef Pork

* Supplements will be continued both pre and post workouts.. Due to vitamin D deficiency, vitamins will be taken every moring Meals 4 Drinking w/ water or sports drink 75g carbs Pasta 50g protein Chicken Meal 5/ Snack 25-50g protein (pick one or combo) Nuts Milk Fish Chicken Beef Pork

Days off/ Running Mornings / Meal 1 Wake up: glass of water Meal 1 4 eggs (cooked either scrambled or over easy) 1.5 cups 1% milk 3 pieces of toast with margarine 1 piece/serving of fruit or yogurt Meal 2 2 scoops protein powder with cocoa powder Carbs quick to make and/or eat Cereal Bread Pastries

*Supplements along with vitamins still taken on days off!!!!! Meals 3 Meal 3 75g carbs (pick one) White Rice Bread Pasta 40g protein (pick one) Fish Chicken Beef Pork Tofu Meal 4/5 Meal 4 75g carbs (100g on nights before training day)(pick one) White Rice Bread Pasta 40g protein (pick one) Fish Chicken