WHAT TO EAT, DRINK & DO ON COMPETITION DAY | Vegan Men's Physique Blueprints!

Pre & Peak Week Protocols:    • Vegan Men's Physique Peak Week (Plans & Pr...  
CLICK "SHOW MORE" TO SEE WRITTEN PROTOCOLS BELOW:

UP TO THIS POINT:
CALS: 2700
Protein: 160 g
Carbs: 366 g
Fats: 66 g
Sodium: 2-2.5 g
Fluid: 2 gallons

WEDNSDAY
CALS: 2500
Protein: 169 g
Carbs: 301 g
Fats: 69 g
Sodium: 2-2.5 g
Fluid: 2 gallons

THURSDAY
CALS: 2400
Protein: 156 g
Carbs: 294 g
Fats: 67 g
Sodium: 2-2.5 g
Fluid: 1 3/4 gallons

FRIDAY (based on how thursday makes us feel/look)
CALS: 2500 (all spread throughout the day with a 700-100 cal meal at night)
Protein: 156 g
Carbs: 313 g
Fats: 69 g
Sodium: 2-2.5 g
Fluid: 1 1/2 gallons (unless VERY thirsty)

DAY OF SHOW:

Wake up around 6 and have first meal
100 grams seitan - 25 grams protein
8 oz sweet potato - 47 grams carbs
1/2 tbsp of olive oil - 7 grams fat
8 oz water

TOTALs: 25 grams protein, 47 grams carbs, 7 grams fats, 400-500 mg sodium

8-9 AM (show at 10:30 AM)
1/2 tbsp olive oil - 7 grams fat
Mandarin Crispy "Chikn" by Gardein (only use 3/4 sauce) - 14 g fat, 54 g carb, 30 g pro
1/2 cup cooked brown rice - 22 grams carbs
10 oz water

TOTALS: 21 grams fats, 76 grams carbs, 32 grams protein, 1,500-2,000 mgs sodium

In between this meal and the show, nothing UNLESS feeling unable to get pump. Then rice cakes & PBJ.

SHOWTIME

12 until 6:30 pm for finals

Drinking 10-16 oz water

meals as needed:
3/4 cup brown rice OR 8 Oz sweet potato
100 grams seitan/tofu/tempeh

THEN PARTY!

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