ABN Athlete Adriano Moreno’s Meal Plan

ABN Athlete Adriano Moreno is a dedicated men’s physique competitor. While you all know a bit about his workout regimen, there is another part to his lifestyle that keeps him in peak physical condition – his diet.  We asked Adriano for his On Season and his Off Season meal plans to give you an idea of what an IFBB Pro Men’s physique competitor puts in his diet to compete at the highest level.

ON SEASON MEAL PLAN

BREAKFAST

250 ml EGG WHITES + 2 FULL EGGS (cooked with 10 ml COCONUT OIL)

1 MULTIVITAMIN pill

SNACK 1

 

225 gr CHICKEN or TURKEY BREAST

1 CUCUMBER (max weigh 200 gr)

 

LUNCH

150 gr BROCCOLI or GREEN ASPARAGUS

(90 minutes before working out)

100 gr RICE

225 gr CHICKEN or TURKEY BREAST or 300 ml EGG WHITES

PRE WORKOUT

15 gr BCAA + GLUTAMINE / KRE ALCALYN

POST WORKOUT

15 gr BCAA + GLUTAMINE / KRE ALCALYN

25 gr ISO WHEY PROTEIN + 50 gr EGG WHITES + 50 gr RICE

 

DINNER

 

250 ml EGG WHITES or 225 gr CHICKEN or TURKEY BREAST or 200 GR BEEF STEAK (twice per week max)

100 gr GREEN BEANS, BROCCOLI or GREEN ASPARAGUS

3 OMEGA 3 caps + 1 VITAMIN C cap

 

OFF SEASON MEAL PLAN

BREAKFAST

 

200 ml EGG WHITES + 4 FULL EGGS + 100 gr OATS or RICE

1 PIECE OF FRUIT

2 SLICES OF BREAD + 5 gr OLIVE OIL or 50 gr SMOKED SALMON

100 gr CORNFLAKES (without sugar)

150 ml VEGETAL MILK

1 MULTIVITAMIN CAP

 

SNACK 1

 

125 gr WHOLEGRAIN BREAD (MULTICEREAL or RYE) + 10 gr OLIVE OIL

2 CANNED TUNA IN SPRINGWATER                  -150 GR DE JAMON SERRANO (once per week)

100 gr PORK LOIN                                                 -150 gr TURKEY COLD CUTS

200 gr CHICKEN BREAST COLD CUTS

1 APPLE or 200 gr STRAWBERRIES

 

LUNCH

 

75 gr BASMATI RICE or WHOLE GRAIN PASTA or 300 gr POTATOE

200 gr CHICKEN or TURKEY BREAST

VEGETABLES or SALAD + 10 gr OLIVE OIL

               

SNACK 2

 

(90 minutes before working out)

 

100 gr RICE or OATS/  O 100 DE CREMA DE ARROZ

200 gr CHICKEN or 2 CANNED TUNA IN SPRINGWATER

4 PINEAPPLE SLICES

PRE WORKOUT

15 gr BCAA + GLUTAMINE / KRE ALCALYN

INTER WORKOUT

50 gr CLUSTER DEXTRINE  + 25 gr ISO WHEY PROTEIN (to be mixed and drunk during the workout) WITH WATER

POST WORKOUT

15 gr BCAA + GLUTAMINE / KRE ALCALYN

40 gr ISO WHEY PROTEIN + 50 gr AMYLOPECTINE

 

DINNER

 

200 gr BEEF or SALMON (the fish 3 times per week)

10 gr COCONUT OIL

200 gr SWEET POTATOE or POTATOE

SALAD +10 gr OLIVE OIL

1 SKIMMED YOGHURT 0% BIFIDUS or 125 gr KEFIR

3 OMEGA 3 caps

 

Adriano Moreno

IFBB Pro Men’s Physique Competitor

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