Six-day diet of bodybuilder Peter Ciraulo

Ciraulo trains at Synergy Fitness in Garden City Ciraulo trains at Synergy Fitness in Garden City Park. (Oct. 29, 2013) Photo Credit: Jeremy Bales

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Bodybuilder Peter Ciraulo's six-day-a-week diet is strict, but once a week, he allows himself a "cheat" day, when he will eat more of what he wants, including an occasional dessert.

Here is his meal plan:

 

Breakfast

2 large eggs plus 4 egg whites scrambled, with 1 cup of cooked vegetables

oatmeal

1 cup of orange juice

1 cup coffee

1 cup water

 

After-morning workout snack

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Protein smoothie (1 scoop of whey with 1/2 banana plus 1 tablespoon natural peanut butter in 1 cup of water, blended)

 

Lunch

5 ounces lean meat (or fish, turkey or grilled chicken)

1 cup brown rice

1 cup vegetables (or a salad; romaine lettuce or mesclun mix, with red onion and balsamic vinegar, olive oil)

 

Afternoon Snack before second workout

1 cup of cottage cheese or Greek-style plain yogurt

10 almonds or pistachios

1 fresh fruit

 

Dinner

5 ounces lean meat (or fish, turkey or grilled chicken)

1 cup of vegetables or salad

 

Late night drink

1 scoop of casein protein powder blended into 1 cup of water

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