Mark Dugdale Pre-Contest Diet Weeks 16 to 6:

Meal 1:
Protein Shake
1 Cup Of Oatmeal

Meal 2:
4oz Chicken Breast
1 1/4 Cups Brown Rice
1/2 Cups Broccoli

Meal 3:
Protein Shake

Meal 4:
4oz Chicken Breast
1 1/4 Cups Brown Rice
1/2 Cups Broccoli

Meal 5:
4oz Chicken Breast
1 1/4 Cups Brown Rice
1/2 Cups Broccoli

Meal 6:
4oz Chicken Breast
3/4 Cups Brown Rice
2 Cups Lettuce

Weeks 6 to 1:

Meal 1:

Protein Shake
1 Cup Of Oatmeal

Meal 2:

4oz Chicken Breast
3/4 Cups Brown Rice
1 Cup Green Beans

Meal 3:

Protein Shake

Meal 4:

4oz Chicken Breast
1 1/4 Cups Brown Rice
1 Cup Green Beans

Meal 5:

4oz Chicken Breast
1 1/4 Cups Brown Rice
1 Cup Green Beans

Meal 6:

4oz Chicken Breast
2 Cups Lettuce