Six-day diet of bodybuilder Peter Ciraulo
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
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