Everything is under contest preparation, which will be in Miami 09. I gaining muscle mass and have enough time to gain more, my final gaining weight should be 250 lbs. Now something about my nutrition plan. I have to keep higher intake of carbohydrates because of my faster metabolism. So, it sometimes looks like I can eat everything I want. Here is the preview of my nutrition pla, which will bring me the success. The nutrition is easy to understand. If you wanna loose weight, your output of energy have to be higher than the intake.

Breakfast
   • 8 eggs (only 1 yellow)
   • 250 grams of cornflakes with 500ml of milk
   • 5-10 slices of brown bread with jam

2 Meal
   • Shake (protein and carb) 120g
   • Fresh fruit

Lunch
   • 200-400 grams of meat / 10 eggs
   • 100-400 grams of rice/potatoes/pastas
   • vegetable

4 Meal (pre-workout)
   • 500 grams of pudding with sponges
   • 70 grams of protein drink

5 Meal (after-workout)
   • Shake (glucose 70 grams + 50 grams of protein)
   • 1 banana

Dinner #1
   • 200-400 grams of rice/potatoes/pastas
   • 200-400 grams of meat / 10 eggs
   • Vegetable

Dinner #2 (15 minutes before sleep)
   • 1 liter of full-fat milk
   • 1 spoon of olive oil

Basement of nutrition:

    This is the most important part in life of bodybuilder. An old rule says: Bodybuilding is 70% nutrition and 30% workout. I try to keep this rule for 2 years and I know that is the clever rule. At first I will separate somatotype group of people. There are 3 groups. Ectomorf, mezomorf, endomorf. First group is characterized by low plateau of fats, fast metabolism, we know this people as they eat a lot of food but their weight is still same. Second group is highly gifted for profi sport. They have good effect without any tendency. When they start to keep strict rules, they become invincible. Finall group has high plateau of fats. They eat one piece of food and their weight is growing.

    The food has 3 main kinds of components. Carbohydrates, proteins, fats.

Carbohydrates:
    They are the main energy income. They gives the fastest energy to our bodies. Carbohydrates are separated to the 2 groups. Fast and slow (complex) sugars. Fast sugars are easily saved to the fats reserves. You should eat them only in the morning and forenoon time. Then is better to eat complex sugars because is has slow resolution time.
    Main food contained of fast sugars is honey, raisins even the fruit in big amount.

Proteins:
    Proteins are the main building mass for our muscles. The muscles contains cca 70% of proteins. It is very important to keep the proteins up to minimum plateau. In case, you are under the minimal plateau, you are in catabolism. It means that your own body takes the energy from your muscles,it burns its muscle mass. Our body is in the catabolism every morning so I start the morning with the sufficient batch of proteins. In bodybuilder´s life, the income of proteins should be 2,5-4g/1kg. Food which contains lot of proteins is meat, eggs, soya, milk, cheese, cottage.

Fats:
    Also very important thing for good funciton of organism. It helps to production of hormons, nervous system and organs. Fats are animal, and vegetable. Vegetable fats like olive and peanut oil is very healthy. This oils add very important things into our bodies.
    The income of fats should be counted.