Rock hard diet: to maximize your Rock-Hard gym efforts, sticking to the right diet is essential

Over the next three months of the Rock-Hard Challenge, your diet will be as critical to your success as your training. A well-thought-out nutrition program helps you recover more quickly from workouts and build muscle faster. So to achieve your goal of getting in the best shape of your life, you need to be just as dedicated in the kitchen as you are in the weight room. If you can do this, the sky's the limit.

Protein is key to getting lean while maximizing muscle growth because it supplies critical amino acids that are used as the building blocks of muscle. So when you drop your calories to lose fat, you must maintain dietary protein levels at all costs. That's why your protein intake holds steady through all three months of the Rock-Hard Challenge at 1.5 grams per pound of bodyweight per day, which helps preserve your muscle mass. If you follow a lower-fat diet (as you do here, especially in Month I), that means the only source from which you can significantly drop calories is carbohydrates.

Each month brings a reduction in carb intake, from 50%-55% of your daily calories in Month I to only 20% or so in Month 3, which maximizes the amount of bodyfat you'll lose. Within each month, however, your carb intake varies to accommodate three different calorie disciplines: a high-calorie day, a medium-calorie day and a low-calorie day. These days rotate throughout the Challenge to more or less keep your body guessing; the body can't set its metabolism at a lower level due to the constant change in calories consumed each day.

The high-, medium-and low-calorie meal plans rotate every day--think of it as a three-day split with no rest days, only in terms of nutrition rather than training. For example, if you start the Rock-Hard Challenge on a Monday, that will be a high-calorie day, Tuesday will be medium-calorie and Wednesday will be a low-calorie day. Then the cycle simply repeats itself over the entire three months (though the macronutrient guidelines change slightly each month). Once every week or two, feel free to have a cheat day where you veer from this meal plan if it helps curb cravings.

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ROCK HARD CHALLENGE DIET

* simply rotate through these sample meal plans for your high-calorie, medium-calorie and low-calorie days every day throughout the course of the month. Keep in mind, these menus are designed for a 180-pound individual, so adjust portion sizes accordingly for your bodyweight.

HIGH-CALORIE DAY

                                    CAL    PRO(g)  CARB(g)  FAT(g)
BREAKFAST
2 whole large eggs                  148    12      1        10
3 large egg whites                  50     12      0        0
1 cup cooked oatmeal                147    6       25       2
1 banana                            120    2       31       1

LATE-MORNING SNACK
1/2 can light tuna in water         95     21      0        0
2 slices whale-wheat bread          140    6       26       2
1 Tbsp. fat-free mayonnaise         11     0       2        0

LUNCH
6 oz. chicken breast                200    40      0        2
1 medium sweet potato               103    2       24       0
1 cup mixed fruit (In light syrup)  145    1       37       0

MIDDAY SNACK
8 oz. fat-free fruit yogurt         213    10      43       0

PREWORKOUT SNACK
1 scoop whey protein                  85   20        1       0
1 banana                             120   2        31        1

PREWORKOUT SNACK
2 scoops whey protein               170    40      2        0
1 medium plain bagel                289    11      56       2
2 Tbsp. Jelly                       112    0       28       0

DINNER
6 oz. chicken breast                200    40      0        2
2 cups cooked spaghetti             442    16      86       2
1 can green beans                   52     3       12       0
1/2 cup marinara sauce              92     2       14       3

NIGHTTIME SNACK
8 .oz. 1 % cottage cheese           163    28      6        2
1 cup cooked oatmeal                147    6       25       2

Daily Totals                        3,244  280     450      31

NOTE:Mix all protein shakes in water per directions on label.

MEDIUM-CALORIE DAY

                                      CAL   PRO (g)  CARS (g)  FAT (g)

BREAKFAST
2 whole large eggs                    148       12         1       10
3 large egg whites                     50       12         0        0
1 cup cooked oatmeal                  147        6        25        2
1 banana                              120        2        31        1

LATE-MORNING SNACK
1/2 can light tuna in water            95       21         0        0
2 slices whole-wheat bread            140        6        26        2
1 Tbsp. fat-free mayonnaise            11        0         2        0

LUNCH
6 oz. chicken breast                  200       40         0        2
1 medium sweet potato                 103        2        24        0

MIDDY SNACK
8 oz. fat-free fruit yogurt           213       10        43        0

PREWORKOUT SNACK
1 scoope whey protein                  85       20         1        0
1 banana                              120        2        31        1

POSTWORKOUT SNACK
2 scoops whey protein                 170       40         2        0
3 slices white bread                  198        6        39        3
2 Tbsp. jelly                         112        0        28        0

DINNER
9 oz. sole flounder                   230       48         0        3
2 cups cooked brown rice              436       10        92        4
2 cups green salad                     44        3         8        0
1 Tbsp. fat-free Italian dressing      10        0         2        0

NIGHTTIME SNACK
8 oz. 1% cottage cheese               163       28         6        2
1 cup cooked oatmeal                  147        6        25        2
Daily Totals                        3,028      276       408       32

NOTE: Mix all protein shakes in water per directions on label.