Nikia Dyson's Nutrition And Supplementation Program!

Nutrition is the foundation for any type of training and especially important when you're taking the steps to improve your health. Without structure or proper preparation, the best intentions to get in shape will fail.

Nikia Dyson's Nutrition And Supplementation Program! banner

Nikia Dyson's Nutrition And Supplementation Program!

Nutrition is the foundation for any type of training and especially important when you're taking the steps to improve your health. Without structure or proper preparation, the best intentions to get in shape will fail. I like to plan everything in advance and set timers to remind me of each meal throughout the day.

Although many choose to prepare meals in bulk at one time, I prefer to prepare all my meals fresh daily. For me it's simply more enjoyable to have chicken or tilapia that is prepared right before it's time to eat, instead of having to reheat it. I enjoy cooking, but simplicity became extremely important throughout this challenge.

I spent less time determining what I could or could not eat and spent more time actually enjoying my meals and making them more appetizing with different seasonings and preparation.

Nutrition: (with high carb additions)

  • Calories: 1870
  • Fats: 36g
  • Protein: 208g
  • Carbs: 173g

Meal 1

  • protein powder

    protein powder in 12-14 oz water

    1 scoop Calories: 120
    Fats: 1.5 Grams| Protein 23 Grams| Carbs 3 Grams

  • peanut butter

    peanut butter

    1 tbsp Calories: 92
    Fats: 8 Grams| Protein 4 Grams| Carbs 3 Grams

  • oatmeal

    oatmeal

    1/4 cup Calories: 52
    Fats: 0 Grams| Protein 2 Grams| Carbs 9 Grams

Protein 29g   |   Carbs 15g   |   Fat 9.5g   | Calories 264

Meal 2:

  • cottage cheese

    cottage cheese

    1 cup Calories: 185
    Fats: 5 Grams| Protein 26 Grams| Carbs 8 Grams

  • grapefruit

    grapefruit

    1/2 Calories: 42
    Fats: 0 Grams| Protein 1 Grams| Carbs 11 Grams

Protein 27g   |   Carbs 19g   |   Fat 5g   | Calories 227

Meal 3:

  • chicken breast

    chicken breast

    5 oz Calories: 240
    Fats: 8 Grams| Protein 38 Grams| Carbs 2 Grams

  • vegetables

    mixed vegetables

    1 cup Calories: 127
    Fats: 0 Grams| Protein 6 Grams| Carbs 26 Grams

  • ezekial bread

    ezekial bread

    1/2 slice Calories: 40
    Fats: 0 Grams| Protein 2 Grams| Carbs 7 Grams

Protein 46g   |   Carbs 35g   |   Fat 8g   | Calories 407

Meal 4:

Protein 24g   |   Carbs 4g   |   Fat 4.5g   | Calories 151

Meal 5:

  • fish

    tilapia

    5 oz Calories: 136
    Fats: 2.5 Grams| Protein 28 Grams| Carbs 0 Grams

  • broccoli

    broccoli

    1 cup Calories: 27
    Fats: 0 Grams| Protein 3 Grams| Carbs 5 Grams

Protein 31g   |   Carbs 5g   |   Fat 2.5g   | Calories 163

Meal 6:

Protein 23g   |   Carbs 3g   |   Fat 1.5g   | Calories 120

Meal 7: Before Bed

Protein 24g   |   Carbs 14g   |   Fat 5g   | Calories 200

High Carb Day Additions:

On my higher carb days, I add one banana to Meal 1 and 4 and a sweet potato to Meal 3.

Additional Nutrient breakdown:

Protein 4g   |   Carbs 83g   |   Fat 0g   | Calories 338

Supplementation


Supplements are a great asset when training. However, they should not be the only factor when trying to make gains or reach a particular goal. You must incorporate a productive and strict training program and balanced, clean diet. Without proper training and a good diet you're not going to receive the full benefits of any supplements.

With everything I do in my training I am extremely regimented, and once I find a product I like, I stick to it. For me, I favor Optimum Nutrition products because of the quality. I am consistent with what I take, how I use the supplements, and I believe that this has contributed to my gains throughout my training.

Protein:

Multivitamin:

Fat Burner:

Super B Complex


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