When I’m this close to a contest I often get asked the question, “What are you eating?” I've been carb depleting this week, but I'll give you exactly what I ate yesterday...
AM - 60 minutes Hot Yoga w/1 serving of MAG-10 (https://www.elitefts.com/mag10-1.html)
Breakfast - 1/2 large onion fried in CapTri Oil with 1 container egg whites
Mid-Morning - Shake: Egg white and whey w/psyllium husk fiber
Lunch - 1 chicken breast and 1 cup green beans
Mid-Afternoon - Shake: Egg white and whey w/psyllium husk fiber
PM - Depletion Training* w/2 servings of MAG-10
Dinner - Bowl of organic, homemade bone broth, lemon juice, ground turkey breast, cilantro and Miracle Rice (no carb)
*Depletion Training was basically 4 sets per exercise and 15-20 reps per set. Targeted muscle groups were chest, back, shoulders, biceps, and triceps. The focus is light weight and quick reps with as little emphasis on the eccentric as possible. This is very difficult for me personally as I almost always emphasize the negative. Too much eccentric at this phase will lead to too much muscle soreness – something we don’t want. The goal is glycogen depletion of the muscle with as little muscle trauma as possible.
I finished up with 30 yard forward Prowler push immediately followed by 30 yards backwards Prowler push with only 90lbs added to the Prowler. This was the style of Prowler I used: https://www.elitefts.com/front-load-prowler-with-drive-pad.html. I did this for two rounds. The Prowler is the perfect eccentric-less exercise for depleting the lower body of glycogen.
Next stop Phoenix Europa 212!
Mark
No, I use an egg white protein powder and combine it with a whey protein powder. You could do as you are asking if the whites are pasteurized.
All the best,
Mark
The example of what I ate was during the final weeks depletion. That said, it was about 1,800 calories. The Phoenix Europa was in October and I placed 5th.
I hope this helps.
All the best,
Mark