The document provides 3 case studies with different nutrition plans based on their goals. Case Study 1 aims for size gain. His plan includes high calorie and carb foods to meet his 202g protein needs. Sample meals include porridge with nuts for breakfast, a mass gain shake with protein powder for a snack, and beef chilli with beans and rice for dinner. Case Study 2 aims for maintenance. His plan focuses on meeting his 194g daily protein needs. Sample meals include haloumi cheese and eggs for breakfast, prawns and noodles for lunch, and lamb skewers with yogurt for dinner. Case Study 3 aims for pre-season lean out. His plan focuses on meeting his 200g daily

1. Nuts and Bolts Nutrition Rich McKeating

2. 3 players, 3 meal plans

3. Todays goal Cover individual protein needs ( bodyweight in KG X 2) Leaner Right amount of muscle ( or more ) Important to balance with alkalising foods Calorie fine tuning Eat according to goal Size gain Maintenance Lean out

4. Case study 1 Jordan Cox Goal- size High calorific foods High good carb Protein needs 202g 4 X 45g 2 X 10g

5. Mass gain Non training day protein (244g Protein) Breakfast 100g Porridge with berries, 2 handfuls pecan nuts =16g Mass shake ( 45g protein + banana + 1 tablespoon Olive oil) Snack 1 Food dr. Pitta bread =10g 2 tablespoons peanut butter = 12g banana Lunch Tinned wild salmon =32g 1 cup lentils =20g 2 cups Mixed salad 1 tblspn macadmia nut oil Snack 2 45g protein powder banana Main Meal 200g beef Chilli (35g) ½ can Mixed beans (12g) Tomatoes, herbs, garlic, wild Rice Desert Marzipan balls= 14g

6. Case study 2 Rhys Lovegrove Goal- maintenance Eat sufficient protein Weigh weekly Same time/ day Protein needs 194g a day

7. Maintenance Non training day protein (194g Protein) Lebanese Breakfast 80g Haloumi cheese = 16g 2 fried eggs =15g Houmous Food dr. bread=10g Snack 1 Pear Handful mixed nuts and raisins = 12g Lunch 200g Prawn = 40g 1 small cup noodles 2 cups watercress Protein Mocha Frapuchino 47g chocolate protein powder 1 cup coffee/ 1 tablespoon cocoa/ xylitol Main Meal 200g Lamb skewers = 42g 250g natural yoghurt = 12g Peppers, oinoins, tomatoes, courgette, olive oil Desert Berry sorbet

8. Case study 3 Jake Webster Goal- pre season lean out Carb timing Protein needs 200g

9. Get Lean Non training day protein (219g Protein) Breakfast 3 scrambled eggs =22g 3 turkey rashers= 15g Spinach, tomatoes Snack 1 50g Almond butter = 21g apple Lunch Tinned Tuna =32g 200g Feta Cheese 11g rocket, balsalmic vinegar, olive oil, olives, lemon Lean out shake 45g protein powder 1 cup mixed berries 1 desert spoon cinnamon, 1 cup green tea Main Meal Chicken breast= 30g 1 cup lentils = 20g Thai Green stir fry Desert 250g Natural yoghurt 12g 2 handfulls almonds 12g

10. Protein meals and snack ideas Meals = 30-45g 3 egg omelette with mozzarella cheese 2 smoked mackerel + mixed bean salad Fry up- 2 X gluten free sausages, 2x grilled bacon, 2 scrambled eggs Steak and eggs Tinned tuna with red Leicester Wild salmon with cottage cheese Lamb skewers with natural yoghurt Beef chilli Turkey breast and cottage cheese Prawn and lentil stir fry Snacks= 10-20g Yoghurt + nuts and fruit Tinned mackerel in spicy tomato sauce Beef jerky with apple Blueberries and almonds Rice cakes and peanut butter with mango Protein bars ( be careful ingredients Shakes Maintenance= mocha Size= + olive oil , banana and oats Fat loss= green tea, spinach, berries, cinnamon

11. Adjusting food on training days Add more carbohydrates post wkt meal ( palm sized amount) Add post wkt shake if its a tough workout Tougher= more carbs

12. Questions