Rock Hard challenge 2014

[BigPapa]

TweetAlright I am in PCT right now but have decided to do this 8 week challenge. I did not have my last cycle posted up on this board so I will tell you a little about it. It ended up being a 18 week bulk cycle where of course I lifted heavy and ate like a maniac 4000-5000 calories ED. So I am planning on doing a 10-12 week cut cycle starting in June maybe July. Now I know that is not a lot of time off cycle to recover but I will get blood work done to make sure everything is where it should be. What my goal here is to take off as much BF as I can before my cut cycle in order to not have to fight so hard while ON to cut it off. I am hoping to be around 10% BF by the end of this 8 weeks. Today will be my 5th day with the diet I am about to post and the workout they have laid out. If anyone wants to see it just Google Rock Hard Challenge 2014. This came from March and April issues of Muscle and Fitness magazine. I have got to tell you brothers and sisters that going from almost 5000 calories to what I am about to post up has been tough so far. But I know this will get me where I want to be. This is being sponsored by Muscle Tech I am sure because they want you to use all Muscle Tech products. But I am using MY favorites.

Weeks 1-4 Training Day Sample Meal Plan

Meal 1


1 scoop protein (Phase8)

1 multivitamin

3 whole eggs

1 cup oatmeal w/cinnamon


Total Calories Protein (g) Carbs (g) Fat (g)
649 53 63 20
Meal 2

1 apple

1 oz almonds (23 nuts)

1 scoop protein (Phase8)


Total Calories Protein (g) Carbs (g) Fat (g)
408 32 38 16
Meal 3

6 oz tuna

1 cup quinoa
1⁄2 avocado


Total Calories Protein (g) Carbs (g) Fat (g)
624 53 48 25
Meal 4 (Pre-workout)


1 serving pre-workout (nano vapor)
1 oz walnuts


Total Calories Protein (g) Carbs (g) Fat (g)
220 7 6 17
Meal 5 (Post-workout)


1 scoop creatine (Cell-Tech)
1 scoop protein (Phase8)


Total Calories Protein (g) Carbs (g) Fat (g)
330 26 45 2
Meal 6

10 oz salmon

2 cups broccoli and cauliflower


Total Calories Protein (g) Carbs (g) Fat (g)
430 60 12 18
Meal 7 (Before bed)


2 tbsp natural peanut butter
Or
 1 scoop protein (Phase8)


Total Calories Protein (g) Carbs (g) Fat (g)
150 26 7 0


Training Day Daily Totals*
Calories Protein (g) Carbs (g) Fat (g)
2,861 241 218 114
*With peanut butter in 7th meal. Phase8 cuts calories by 50, boosts protein by 16g, adds 1g of carbs and drops fat by 16g.

This is a 6 day training schedule so I eat this same thing for 6 days Mon - Sat and on Sunday I eat the meal below. Now you do get one and only one cheat meal per week and you can slide it in anywhere you want in the week. But not a cheat day or half day! One cheat meal!


Weeks 1-4 Off-Day Sample Meal Plan

Meal 1

1 scoop protein (Phase8)

1 multivitamin

8 egg whites

1 tbsp olive or coconut oil

1⁄2 cup oatmeal with cinnamon


Total Calories Protein (g) Carbs (g) Fat (g)
552 60 37 19
Meal 2


1 oz walnuts

2 scoops creatine (Cell-Tech)


Total Calories Protein (g) Carbs (g) Fat (g)
535 7 78 17
Meal 3

6 oz tuna

1⁄2 cup quinoa
1 avocado


Total Calories Protein (g) Carbs (g) Fat (g)
713 51 34 42
Meal 4

1 cup spinach

red wine vinaigrette dressing
6 oz grilled chicken breast


Total Calories Protein (g) Carbs (g) Fat (g)
356 55 7 11
Meal 5

12–16 oz salmon
Or
 12–16 oz lean steak

2 cups broccoli and cauliflower


Salmon Total Calories Protein (g) Carbs (g) Fat (g)
505 (16 oz: 655) 71 (16 oz: 93) 11 (16 oz: 11) 21 (16 oz: 28)


Steak Total Calories Protein (g) Carbs (g) Fat (g)
687 (16 oz: 898) 107 (16 oz: 142) 11 (16 oz: 11) 22 (16 oz: 29)
Meal 6 (Before bed)


1 scoop protein (Phase8)


Total Calories Protein (g) Carbs (g) Fat (g)
150 26 7 0


Off-Day Meal Totals (Salmon 12 oz.):
Calories Protein (g) Carbs (g) Fat (g)
2,811 270 174 110


Off-Day Meal Totals (Steak 12 oz.):
Calories Protein (g) Carbs (g) Fat (g)
2,993 306 174 111

So this is what I am doing. Already lost 5lbs of fat. What do you guys think?


Wish me luck!

[FUZO]

Tweetman I wish I can eat like that

[BigPapa]

TweetOkay I started week 5 Monday. Here is the diet for training days for weeks 5-8.

1 scoop protein (Phase8) with almond milk
4 egg whites
2 whole eggs
11⁄2 cups oatmeal (uncooked) with cinnamon

Meal 2
2 oz walnuts
2 scoops protein (Phase8) with almond milk





Meal 36 oz tuna
1 cup quinoa (cooked)
1⁄2 avocado

Meal 4 (pre-workout)1 scoop pre-workout (Nano Vapor)
1 serving test booster (Test HD), option



Meal 5 (post-workout 1scoop creatine (Cell-Tech)
1 scoop protein (Phase8)


Meal 6
16 oz salmon
Or
16 oz steak
2 cups broccoli and cauliflower

Meal 7 (before bed)1 scoop protein (Phase8)

[BigPapa]

TweetAnd here is the non training day diet for weeks 5-8.

Weeks 5-8 Off-Day Sample Meal Plan

Meal 1

5 whole eggs

Meal 2
2 servings walnuts
1 scoop protein (Phase8

Meal 3
6 oz tuna
1 avocado

Meal 4
1 banana
Or
1 cup berries
1-2 tbsp almond butter

Meal 5
12–16 oz salmon
Or
12–16 oz lean steak
2 cups broccoli and cauliflower

If you want to cut some serious weight and get shredded then give this a shot. If you want to print this diet and the workouts for yourself just Google 2014 Rock Hard Challenge.

Remember you can tweak this a little. I could not eat the quinoa. Tried but could not do it. So I eat brown rice instead. Also Salmon is very expensive so I eat tilapia instead.