• 20 Egg White Omelet
• 4 Egg Yolks
• 4 Cups of Rolled Oats
• 2 Bananas
• 4 Tablespoons of Flax Seed Oil
• Multivitamin Packet
• 1000mg of Vitamin C
• Digestive Enzymes
• 24 ounces of Water

Mid Morning Snack

• 4 Scoops of Whey/ Miscellar Casein Protein Formula
• 32 ounces of Skim Milk
• 1 cup of Cottage Cheese
• 4 tablespoons of Flax Seed Oil
• 24 ounces of Water
• 1000mg of Vitamin C
• Digestive Enzymes
• 10 grams of Glutamine Peptides

Lunch

• 1 pound of lean skinless Chicken Breasts
• 4 cups of Brown rice
• 4 Cups of Salad
• 6 Tablespoons of Olive oil
• 24 ounces of Water
• 1000mg of Vitamin C
• Digestive Enzymes
• 10 grams of Glutamine Peptides

Mid Afternoon Snack

• 4 Scoops of Whey/ Miscellar Casein Protein Formula
• 32 ounces of Skim Milk
• 4 tablespoons of Flax Seed Oil
• 1000mg of Vitamin C
• Digestive Enzymes
• 10 grams of Glutamine Peptides

Dinner

• 2 pounds of Lean Sirloin Steak
• 4 baked potatoes
• 4 cups of Green Salad
• 6 Tablespoons of Olive Oil
• 20 ounces of Water
• 1000mg of Vitamin C
• Digestive Enzymes

Pre workout

• 1 pound of Chicken Breasts
• 4 Cups of Sweet Potatoes
• 4 tablespoons of Flaxseed oil
• 20 ounces of Water
• 1000mg of Vitamin C
• Digestive Enzymes
• 10 grams of Glutamine Peptides

During Training

• Anthony’s Secret “Training Formula”
• 64 ounces of water

Post workout

• 24 ounces of Water
• Anthony’s Secret Post Workout Formula containing over 15 different Ingredients
• 1000mg of Vitamin C

Bedtime Meal

• 4 Scoops of Whey/ Miscellar Casein Protein Formula
• 32 ounces of Skim Milk
• 4 tablespoons of Flax Seed Oil
• 2 Cups of Cottage Cheese
• 1000mg of Vitamin C
• 10 grams of Glutamine Peptides
• Digestive Enzymes

Warning: Don’t Try this at Home

Now looking at this you must be wondering how the hell can he eat this much food in one day. Like I have said time and time again do not attempt to copy this program otherwise you may just have to go down to the local hospital to get your stomach pumped. I kid you not, don’t try to copy this. Just as you wouldn’t try and squat over 1100 pounds like Garry has done in training, don’t try and eat like he does also. To tell you the truth, I don’t think there are a lot of you out there that could get through the breakfast let alone the other 7 meals of the day. Garry’s breakfast is more than some guys eat all day let alone in their first meal. Now this isn’t what Garry eats day in and day out. I provide a lot of variety in the meal plans that I design that way the athlete doesn’t get sick of eating the same thing day after day. But even most importantly to keep the body from adapting to what I am doing with it. Just as the body adapts to different types of stimuli like the same training program over and over, the same thing goes with the diet plan. This plan was just a sample day in the life of the Super Human Powerlifter Garry Frank that I designed during the last few years that I have worked with him.

Overview

Now when you look at this plan especially to the untrained eye it may just look like I am stuffing as much food down Garry’s throat just short of making him explode. This is not the case in the least. Each of Garry’s meals is meticulously planned out in accordance to his Nutritional Analysis, his current training program, his lifestyle, work schedule, level of Insulin Sensitivity, the results of his blood work and much much more. There are a few very basic ideas here that I am sure that you have picked up. This plan is one of Garry’s first nutrition programs that I designed for him. During our time together we have done many different types of programs to see what his body reacts with best for optimizing his performance. With this plan I have kept his protein intake high and for good reason. With the intensity in which he trains and his sheer muscle mass that her carries on his frame, I had to make sure that he doesn’t ever enter a catabolic state. Otherwise he will lose valuable muscle and decrease his strength level from workout to workout. Most people don’t realize this but allowing yourself to enter a catabolic state this day and that day can be highly responsible why you may be having a bad workout. I can’t over emphasize how important this single factor is for accomplishing your goals of becoming bigger and stronger. The next thing that you must have noticed is that I have included a lot of Essential Fats in Garry’s program. This is mainly consisting of different oils especially flax, fish, mixed EFA and Extra Virgin Olive Oil. These fats are very important for the powerlifter and if you keep them out of your diet then you are shortchanging your progress. Fats are very important for many factors that affect the strength athlete. These include increasing your testosterone level, reducing inflammation in your joints and tendons, improving your level of insulin sensitivity, reducing body fat, reducing your cholesterol level, and improving your cardiovascular health and much more. Garry’s body has responded very well to adding in these Essential Fats since before he started working with me they were not a part of his nutritional repertoire. Next you will see that I provide Garry with an abundance of low glycemic index complex carbohydrates. This is very important because this is exactly what he needs to fuel that massive engine through his tough workouts. The way that he burns fuel squatting over 1100 and deadlifting over 900 in training on the same day will help you realize that he needs an optimal fuel source to keep those lifts on the up and up. You may have noticed that there isn’t any refined carbs in the plan or simple sugars as well. In my opinion the powerlifter needs very little simple sugars and refined carbs shouldn’t be part of the plan unless used in a post workout formation. This is very important because over eating these types of simple sugars and carbs will decrease your performance if consumed before training. They will also cause a significant insulin spike that will lead to an increase in fat storage. These are two things that every powerlifter should try his best to avoid because they can really decrease ones performance and physique. Not to mention but they will also cause a lot of health concerns down the road. The next thing that you probably noticed is that Garry drinks a ton of water. This is another thing that most powerlifters don’t do only to their loss. Garry drinks from 1-2 gallons of water day in and day out. Keeping the body super hydrated is very important for keeping your strength and endurance up. Not to mention how important it is for keeping your organs like your kidneys and liver healthy. You also have to remember that to optimize fat loss you must keep the body well hydrated otherwise you can forget about getting lean and mean. Another vital part of his plan is that Garry eats several times per day. You won’t see Garry eating 3 square meals a day or something even stupider like skipping breakfast. These traits are for those that are either uneducated in the nutritional sciences or those that really don’t care about their powerlifting success. You won’t maximize your performance eating only 2 or 3 times per day. I guarantee this! Eating more times per day will increase your metabolism, keep you in a positive nitrogen balance, keep your blood sugar levels stable, stabilize your glucagon and insulin production, keep you from dying midway during your workouts and much more. Those that don’t eat at least 5 times per day are just cheating themselves and are giving their competition a major advantage over them. Supplements are another thing that Garry is a big believer in. I went in depth on this topic in Part 3 of this series to give you a full understanding of what Garry uses in his pre contest cycle to give him that extra edge. One thing to remember about his supplement schedule is that it is dead on day in and day out just like his nutrition plan. If you want something to work you have to give it 100% otherwise if you do it half-assed you are only going to see half-assed results. In regards to his protein shakes we keep at least 3-5 in per day when he is training hard. Even with as much food as Garry can wolf down in one sitting, you can always drink more protein than you can eat. Plus with his customized formulas that I have put together he will have a combination of different proteins each with different amino acid spectrums, biological values and absorption rates. The protein drinks are a staple in Garry’s plan both off season and pre contest. The formulas will change throughout the day and will revolve around his training session, previous meal, present goals and his rate of recovery. So, just going down to the local health food store and picking up whatever tub of protein that they have on sale isn’t going to get the job done. Or even better having some guy that works there all 120 pounds of him telling you what the best type is to help you reach your goals even though you know this guy doesn’t know an amino acid from an antacid. Garry is a true specimen and just like his training evolves and changes so does his nutrition and supplementation plan to make sure that he is one step ahead of his competition.

What is to Come?

Well even though I have given you an inside look into the nutrition world of the undisputed greatest powerlifter of all time, it doesn’t mean that I don’t have another thousand tricks up my sleeve to take Garry’s crazy super total to even higher plains. With Garry’s “Old World” work ethic and the driving intensity and focus of a true champion, what we can accomplish together is going to be beyond anything you can ever imagine. Garry’s hasn’t even come close to reaching his peak so I promise some lifts so off the wall you won’t believe it! When Garry reaches his peak you will know it because the rest of the powerlifting world will be only able to hope for second place. I am sure that most of you wonder what the next goal is or what Garry can accomplish before he retires. I will say this that the sky is the limit and before Garry is done he will raise the bar to such a level that all powerlifters even a hundred years from now will remember the powerful titan that graced the powerlifting stages destroying anything and everything in his path. Garry is not just a super powerlifter, but he is a true athlete as well. Garry Frank will go down in the strength history books with more than just being known as a legend of his times, but as the strongest man that has ever walked this earth. As for all of Garry’s fans out there, I have given you my warnings…get ready for the storm because you haven’t seen nothing yet!

Note abouth the Author: Anthony Ricciuto, B.Phed CFT SPN SWM FT SSC



Anthony is the current Sports Nutrition and Science Editor for Powerlifting USA magazine. He has a monthly column in PL USA as well and has written dozens of articles for numerous other magazines and websites. Anthony currently runs a private Training and Sports Nutrition consulting business in Toronto, Canada working with World Class strength athletes, fitness models, professional athletes, actors and bodybuilders. He has worked and consulted with numerous nutrition and supplementation companies helping them in product design and formulation as well as marketing promotions.

Anthony is the creator of the Nutrition XP3 Customized Nutrition System. He has revolutionized sports nutrition and supplementation for the strength athlete. This unique and one of a kind system has proven itself with numerous World Champion athletes from all over the globe. Their company X-treme Power is a collaboration of Anthony and World renowned strength coach and MuscleMag International Strength Science Editor, Rahim Kassam. He has recently launched his nutrition website at www.NutritionXP3.com . In the coming year Anthony will be releasing a DVD on Power Nutrition as well as a book. Another forthcoming project is his Power Cleanse XP3 which will be a unique and comprehensive system that will focus on cleansing the different organs of the body. This will be a one of a kind system focusing on cleansing and purifying the body from improper nutrition habits, unhealthy lifestyle choices and pharmaceutical enhancement. It will focus on improving the health and quality of life for the strength athlete as well as reduce the chances of health problems and life threatening diseases in latter years. Anthony has brought some very innovative ideas to the strength scene and his ability to dial in his elite athletes contest after contest has given him the nickname of the “Power Nutrition Guru.”

His list of past and current nutritional clientele includes: