Written by Team Juggernaut
Nutrition is a critical component of any athlete’s diet, whether your goals are performance, physique or both, you must properly fuel your body.
In late June, I competed in Connecticut at the Europa Strongman show and weighed in at 337 (though I think I was closer to 332 without my shoes on, stuff in my pockets, scale was on carpet, etc) but either way, I definitely felt too big. From July to mid August, I utilized a very carb restricted diet to drop my weight to 316 for the start of my next training cycle. I felt good at 316, I felt lean (for me) and felt pretty strong. The current climate of strongman though is not conducive to an athlete being competitive at the highest levels while weighing in the low 300s. The winners of World’s Strongest Man and The Arnold Strongman Classic over the past few years are checking in at the following…6’8” 460#, 6’6” 400#, 6’3” 410#. While I don’t have the frame or desire to push my weight into the high 300s, I know to compete at the level I want to, I need to carry as much muscle as possible with around 335 pounds on my 6’1” frame. This weight I feel is the ideal place for me to combine maximal strength and speed. The process of getting the type of physique that I want at this weight (think Derek Poundstone) is going to be a lengthy process filled with tons of hard training and smart eating, but I have made a good start on it with this training cycle and diet schedule.
Putting on quality mass for me requires a high protein and fat intake, while keeping my carbs clean and strategically timed. Burning fat is largely based in hormone manipulation, particularly controlling your insulin. Insulin is regarded as the most anabolic substance in the body, meaning that it is the most responsible for building muscle and burning fat. Insulin release is directly linked to carb intake, so when insulin is low, fat burning is occurring and when insulin is spiked, muscle building is occurring (this is a very simplified view of a very complex idea, but for the general population it will hold true). Upon waking up in the morning, your insulin levels are low, while Growth Hormone is high, this is a very advantageous environment for fat burning, but requires that carbs are absent to not spike insulin. The stimulus you are providing your body will also have an influence on the insulin sensitivity of either your fat or muscle cells. During training, insulin sensitivity of your muscle cells are high, meaning that any carb intake will be nearly instantly metabolized by your muscles for fuel. After training, this sensitivity still exists, this is the underlying theme behind the very popular Carb Backloading protocol. The strategy I use isn’t really Carb Backloading, but it borrows ideas from it, it is just the way I eat and that is currently working for me. I am currently checking in at about 327 pounds and feel good about my body composition, I have plenty of energy to train and am able to live my life as I want, whether that means having dessert, going out to dinner with friends, or having a few drinks.
Read Chad’s Training Log Here
Here is a breakdown of all of my meals through a regular training week…
Day 1-Squats and Deadlifts
Meal 1 (7:30am): 2 TBSP of Coconut Oil (I just eat this with a spoon) and 16oz of Green Tea. Green tea has many positive fat burning effects, as well as providing energy. I don’t drink coffee, so this is my morning drink of choice. Macro Totals: 30g of Fat*
*I’m only going to list the primary macros for each meal, so while there are some incidental carbs in Coconut oil, it is primarily a fat and that is why I’m eating it.
Meal 2 (9:00am, during training): 2 Scoops of Juggernaut Muscle Growth Formula blended with 16oz of Chocolate Milk and 1 Banana, 3 Milk and Cereal Breakfast Bars. During training I need fast energy and because of the heightened insulin sensitivity of my muscle cells, can take in ‘dirtier’ carbs that are higher in sugar without adding fat. Macro Totals: 60g Protein, 225g Carbs
Meal 3 (11:00am, immediately post training): 3 Scoops of Juggernaut Fat Loss Formula with 2 TBSP of Natural Peanut Butter and 2 TBSP of Olive Oil. Post training I aim to recommence my fat burning, so I eliminate carbs again and focus on high protein and high fat intake. Macro Totals: 75g Protein, 45g Fats
Meal 4 (1:00pm): 16oz Grassfed Beef, 4oz Guacamole, 2 Fried Eggs, 2 TBSP Olive Oil, Large Serving of Green Beans
Or
16oz Grassfed Beef (seasoned with Taco Seasoning), 4-6oz Guacamole, 2 TBSP Olive Oil, Chopped Red (or Yellow or Orange) Bell Pepper, Large Serving of Spinach**
Macro Totals: 90g Protein, 110g Fat
**I realize that these two meal’s macros aren’t exactly identical, but they are close enough for me. I’m not lean enough (yet) to count things that closely. If you are incredibly strict to go from 18% BF to 12% BF, what are you going to do when you hit a plateau and need to make changes to keep dropping fat? You have to leave yourself some flexibility in your training and nutrition.
Meal 5 (3:30pm): 3 Scoops of Juggernaut Fat Loss Formula with 2 TBSP of Natural Peanut Butter and 2 TBSP of Olive Oil. Macro Totals: 75g Protein, 45g Fats
Meal 6 (6:30pm): 12oz Salmon, Large Serving of Veggies, 2 TBSP Coconut Oil
Or
16oz Grassfed Beef, 4oz Guacamole, 2 Fried Eggs, 2 TBSP Olive Oil, Large Serving of Green Beans
Macro Totals: 90g Protein, 110g Fat
Meal 7 (9:00pm): 3 Scoops of Juggernaut Anytime Shake w/ 2 TBSP Olive Oil and 2 TBSP Natural Peanut Butter. Macro Totals: 75g Protein, 55g Fat.
Daily Macro Totals: 465g Protein, 225g Carbs, 395g Fat
Day 2-Light Prowler Pushing for 15-20 minutes as Aerobic Capacity Development
Meal 1 (7:30am): 2 TBSP of Coconut Oil and 16oz of Green Tea. Macro Totals: 30g of Fat
Meal 2 (11:00am): 4 Scoops of Juggernaut Fat Loss Formula w/ 2 TBSP of Olive Oil and 2 TBSP Natural Peanut Butter. Macro Totals: 100g Protein, 45g Fat
Meal 3 (1:00pm): 16oz Grassfed Beef, 4oz Guacamole, 2 Fried Eggs, 2 TBSP Olive Oil, Large Serving of Green Beans
Or
16oz Grassfed Beef (seasoned with Taco Seasoning), 4-6oz Guacamole, 2 TBSP Olive Oil, Chopped Red (or Yellow or Orange) Bell Pepper, Large Serving of Spinach**
Macro Totals: 90g Protein, 110g Fat
Meal 4 (3:30pm): 4 Scoops of Juggernaut Fat Loss Formula w/ 2 TBSP of Olive Oil and 2 TBSP Natural Peanut Butter. Macro Totals: 100g Protein, 45g Fat
Meal 5 (6:30pm): 12oz Grilled Chicken (seasoned with salt, pepper, garlic powder and chili powder), ½ bag of Trader Joe’s Sweet Potatoe Fries, ½ Can of Black Beans. Macro Totals: 75g Protein, 100g Carbs*
*This is my typical meal here but is also a time that I will go out to dinner with friends and that will usually be Sushi or Mexican Food and a few drinks.
Meal 6 (9:00pm): 16oz Almond Milk, 3 Scoops of Juggernaut Muscle Growth Formula, Fat Free Frozen Greek Yogurt, 1 Banana. Macro Totals: 75g Protein, 150g Carbs**
**I prefer to take in my largest carb servings the evening prior to training to fill my glycogen stores while I have favorable insulin sensitivity created by the prowler pushing earlier in the day.
Daily Macro Totals: 440g Protein, 250g Carbs, 230g Fat
Day 3-Overhead Pressing
Meal 1 (7:30am): 2 TBSP of Coconut Oil and 16oz of Green Tea. Macro Totals: 30g of Fat
Meal 2 (9:00am, during training): 2 Scoops of Juggernaut Muscle Growth Formula blended with 16oz of Chocolate Milk and 1 Banana, 3 Milk and Cereal Breakfast Bars. Macro Totals: 60g Protein, 225g Carbs
Meal 3 (11:00am, immediately post training): 3 Scoops of Juggernaut Fat Loss Formula with 2 TBSP of Natural Peanut Butter and 2 TBSP of Olive Oil.. Macro Totals: 75g Protein, 45g Fats
Meal 4 (1:00pm): 16oz Grassfed Beef, 4oz Guacamole, 2 Fried Eggs, 2 TBSP Olive Oil, Large Serving of Green Beans
Or
16oz Grassfed Beef (seasoned with Taco Seasoning), 4-6oz Guacamole, 2 TBSP Olive Oil, Chopped Red (or Yellow or Orange) Bell Pepper, Large Serving of Spinach**
Macro Totals: 90g Protein, 110g Fat
Meal 5 (3:30pm): 3 Scoops of Juggernaut Fat Loss Formula with 2 TBSP of Natural Peanut Butter and 2 TBSP of Olive Oil. Macro Totals: 75g Protein, 45g Fats
Meal 6 (6:30pm): 12oz Grilled Chicken (seasoned with salt, pepper, garlic powder and chili powder), ½ bag of Trader Joe’s Sweet Potatoe Fries, ½ Can of Black Beans-Macro Totals: 75g Protein, 100g Carbs
Meal 7 (9:00pm): 16oz Almond Milk, 3 Scoops of Juggernaut Muscle Growth Formula, Fat Free Frozen Greek Yogurt, 1 Banana. Macro Totals: 75g Protein, 150g Carbs
Daily Macro Totals: 450g Protein, 475g Carbs, 230g Fat
Day 4-Back and Abs
Meal 1 (7:30am): 2 TBSP of Coconut Oil and 16oz of Green Tea. Macro Totals: 30g of Fat
Meal 2 (9:00am, during training): 2 Scoops of Juggernaut Muscle Growth Formula blended with 16oz of Chocolate Milk and 1 Banana, 3 Milk and Cereal Breakfast Bars. Macro Totals: 60g Protein, 225g Carbs
Meal 3 (11:00am, immediately post training): 3 Scoops of Juggernaut Fat Loss Formula with 2 TBSP of Natural Peanut Butter and 2 TBSP of Olive Oil.. Macro Totals: 75g Protein, 45g Fats
Meal 4 (1:00pm): 16oz Grassfed Beef, 4oz Guacamole, 2 Fried Eggs, 2 TBSP Olive Oil, Large Serving of Green Beans
Or
16oz Grassfed Beef (seasoned with Taco Seasoning), 4-6oz Guacamole, 2 TBSP Olive Oil, Chopped Red (or Yellow or Orange) Bell Pepper, Large Serving of Spinach**
Macro Totals: 90g Protein, 110g Fat
Meal 5 (3:30pm): 3 Scoops of Juggernaut Fat Loss Formula with 2 TBSP of Natural Peanut Butter and 2 TBSP of Olive Oil. Macro Totals: 75g Protein, 45g Fats
Meal 6 (6:30pm): 12oz Salmon, Large Serving of Veggies, 2 TBSP Coconut Oil
Or
16oz Grassfed Beef, 4oz Guacamole, 2 Fried Eggs, 2 TBSP Olive Oil, Large Serving of Green Beans
Macro Totals: 90g Protein, 110g Fat
Meal 7 (9:00pm): 3 Scoops of Juggernaut Anytime Shake w/ 2 TBSP Olive Oil and 2 TBSP Natural Peanut Butter. Macro Totals: 75g Protein, 55g Fat.
Daily Macro Totals: 465g Protein, 225g Carbs, 395g Fat
Day 5-Light Prowler Pushing for 15-20 minutes as Aerobic Capacity Development
Meal 1 (7:30am): 2 TBSP of Coconut Oil and 16oz of Green Tea. Macro Totals: 30g of Fat
Meal 2 (11:00am): 4 Scoops of Juggernaut Fat Loss Formula w/ 2 TBSP of Olive Oil and 2 TBSP Natural Peanut Butter. Macro Totals: 100g Protein, 45g Fat
Meal 3 (1:00pm): 16oz Grassfed Beef, 4oz Guacamole, 2 Fried Eggs, 2 TBSP Olive Oil, Large Serving of Green Beans
Or
16oz Grassfed Beef (seasoned with Taco Seasoning), 4-6oz Guacamole, 2 TBSP Olive Oil, Chopped Red (or Yellow or Orange) Bell Pepper, Large Serving of Spinach**
Macro Totals: 90g Protein, 110g Fat
Meal 4 (3:30pm): 4 Scoops of Juggernaut Fat Loss Formula w/ 2 TBSP of Olive Oil and 2 TBSP Natural Peanut Butter. Macro Totals: 100g Protein, 45g Fat
Meal 5 (6:30pm): 12oz Grilled Chicken (seasoned with salt, pepper, garlic powder and chili powder), ½ bag of Trader Joe’s Sweet Potatoe Fries, ½ Can of Black Beans. Macro Totals: 75g Protein, 100g Carbs*
Meal 6 (9:00pm): 16oz Almond Milk, 3 Scoops of Juggernaut Muscle Growth Formula, Fat Free Frozen Greek Yogurt, 1 Banana. Macro Totals: 75g Protein, 150g Carbs
Daily Macro Totals: 440g Protein, 250g Carbs, 230g Fat
Day 6-Events
Meal 1 (7:30am): 2 TBSP of Coconut Oil and 16oz of Green Tea. Macro Totals: 30g of Fat
Meal 2 (9:00am, during training): 2 Scoops of Juggernaut Muscle Growth Formula blended with 16oz of Chocolate Milk and 1 Banana, 3 Milk and Cereal Breakfast Bars. Macro Totals: 60g Protein, 225g Carbs
Meal 3 (11:00am, immediately post training): 3 Scoops of Juggernaut Fat Loss Formula with 2 TBSP of Natural Peanut Butter and 2 TBSP of Olive Oil.. Macro Totals: 75g Protein, 45g Fats
Meal 4 (1:00pm): 16oz Grassfed Beef, 4oz Guacamole, 2 Fried Eggs, 2 TBSP Olive Oil, Large Serving of Green Beans
Or
16oz Grassfed Beef (seasoned with Taco Seasoning), 4-6oz Guacamole, 2 TBSP Olive Oil, Chopped Red (or Yellow or Orange) Bell Pepper, Large Serving of Spinach**
Macro Totals: 90g Protein, 110g Fat
Meal 5 (3:30pm): 3 Scoops of Juggernaut Fat Loss Formula with 2 TBSP of Natural Peanut Butter and 2 TBSP of Olive Oil. Macro Totals: 75g Protein, 45g Fats
Meal 6 (6:30pm): 12oz Salmon, Large Serving of Veggies, 2 TBSP Coconut Oil
Or
16oz Grassfed Beef, 4oz Guacamole, 2 Fried Eggs, 2 TBSP Olive Oil, Large Serving of Green Beans
Macro Totals: 90g Protein, 110g Fat
Meal 7 (9:00pm): 3 Scoops of Juggernaut Anytime Shake w/ 2 TBSP Olive Oil and 2 TBSP Natural Peanut Butter. Macro Totals: 75g Protein, 55g Fat.
Daily Macro Totals: 465g Protein, 225g Carbs, 395g Fat
Day 7-Light Prowler Pushing for 15-20 minutes as Aerobic Capacity Development
Meal 1 (7:30am): 2 TBSP of Coconut Oil and 16oz of Green Tea. Macro Totals: 30g of Fat
Meal 2 (11:00am): 4 Scoops of Juggernaut Fat Loss Formula w/ 2 TBSP of Olive Oil and 2 TBSP Natural Peanut Butter. Macro Totals: 100g Protein, 45g Fat
Meal 3 (1:00pm): 16oz Grassfed Beef, 4oz Guacamole, 2 Fried Eggs, 2 TBSP Olive Oil, Large Serving of Green Beans
Or
16oz Grassfed Beef (seasoned with Taco Seasoning), 4-6oz Guacamole, 2 TBSP Olive Oil, Chopped Red (or Yellow or Orange) Bell Pepper, Large Serving of Spinach**
Macro Totals: 90g Protein, 110g Fat
Meal 4 (3:30pm): 4 Scoops of Juggernaut Fat Loss Formula w/ 2 TBSP of Olive Oil and 2 TBSP Natural Peanut Butter. Macro Totals: 100g Protein, 45g Fat
Meal 5 (6:30pm): 12oz Grilled Chicken (seasoned with salt, pepper, garlic powder and chili powder), ½ bag of Trader Joe’s Sweet Potatoe Fries, ½ Can of Black Beans. Macro Totals: 75g Protein, 100g Carbs*
Meal 6 (9:00pm): 16oz Almond Milk, 3 Scoops of Juggernaut Muscle Growth Formula, Fat Free Frozen Greek Yogurt, 1 Banana. Macro Totals: 75g Protein, 150g Carbs
Daily Macro Totals: 440g Protein, 250g Carbs, 230g Fat
Day 8-Bench Press
Meal 1 (7:30am): 2 TBSP of Coconut Oil and 16oz of Green Tea. Macro Totals: 30g of Fat
Meal 2 (9:00am, during training): 2 Scoops of Juggernaut Muscle Growth Formula blended with 16oz of Chocolate Milk and 1 Banana, 3 Milk and Cereal Breakfast Bars. Macro Totals: 60g Protein, 225g Carbs
Meal 3 (11:00am, immediately post training): 3 Scoops of Juggernaut Fat Loss Formula with 2 TBSP of Natural Peanut Butter and 2 TBSP of Olive Oil.. Macro Totals: 75g Protein, 45g Fats
Meal 4 (1:00pm): 16oz Grassfed Beef, 4oz Guacamole, 2 Fried Eggs, 2 TBSP Olive Oil, Large Serving of Green Beans
Or
16oz Grassfed Beef (seasoned with Taco Seasoning), 4-6oz Guacamole, 2 TBSP Olive Oil, Chopped Red (or Yellow or Orange) Bell Pepper, Large Serving of Spinach**
Macro Totals: 90g Protein, 110g Fat
Meal 5 (3:30pm): 3 Scoops of Juggernaut Fat Loss Formula with 2 TBSP of Natural Peanut Butter and 2 TBSP of Olive Oil. Macro Totals: 75g Protein, 45g Fats
Meal 6 (6:30pm): 12oz Salmon, Large Serving of Veggies, 2 TBSP Coconut Oil
Or
16oz Grassfed Beef, 4oz Guacamole, 2 Fried Eggs, 2 TBSP Olive Oil, Large Serving of Green Beans
Macro Totals: 90g Protein, 110g Fat
Meal 7 (9:00pm): 3 Scoops of Juggernaut Anytime Shake w/ 2 TBSP Olive Oil and 2 TBSP Natural Peanut Butter. Macro Totals: 75g Protein, 55g Fat.
Daily Macro Totals: 465g Protein, 225g Carbs, 395g Fat
Day 9-Off
Meal 1 (7:30am): 2 TBSP of Coconut Oil and 16oz of Green Tea. Macro Totals: 30g of Fat
Meal 2 (11:00am): 4 Scoops of Juggernaut Fat Loss Formula w/ 2 TBSP of Olive Oil and 2 TBSP Natural Peanut Butter. Macro Totals: 100g Protein, 45g Fat
Meal 3 (1:00pm): 16oz Grassfed Beef, 4oz Guacamole, 2 Fried Eggs, 2 TBSP Olive Oil, Large Serving of Green Beans
Or
16oz Grassfed Beef (seasoned with Taco Seasoning), 4-6oz Guacamole, 2 TBSP Olive Oil, Chopped Red (or Yellow or Orange) Bell Pepper, Large Serving of Spinach**
Macro Totals: 90g Protein, 110g Fat
Meal 4 (3:30pm): 4 Scoops of Juggernaut Fat Loss Formula w/ 2 TBSP of Olive Oil and 2 TBSP Natural Peanut Butter. Macro Totals: 100g Protein, 45g Fat
Meal 5 (6:30pm): 12oz Grilled Chicken (seasoned with salt, pepper, garlic powder and chili powder), ½ bag of Trader Joe’s Sweet Potatoe Fries, ½ Can of Black Beans. Macro Totals: 75g Protein, 100g Carbs*
Meal 6 (9:00pm): 16oz Almond Milk, 3 Scoops of Juggernaut Muscle Growth Formula, Fat Free Frozen Greek Yogurt, 1 Banana. Macro Totals: 75g Protein, 150g Carbs
Daily Macro Totals: 440g Protein, 250g Carbs, 230g Fat
As you can see there isn’t a ton of variety in this plan, but I don’t feel bored with what I’m eating at all. I’m taking in 5,500-6,000 calories per day at 320+ pounds bodyweight which is about 18 calories per pound of bodyweight, which is on the low end of what I would advise for mass gain, but I know that I put on weight easily, so depending on where you are from a body type standpoint and ease of gaining, you could go up to 20 calories per pound of bodyweight.
Create a plan for your nutrition and know what you are going to eat and when for each meal of the day and you will be much more successful in staying on your plan and reaching your physique and performance goals.
