layne
norton

layne’s day.

• 30–45 min after waking
  Eat soon after getting up

  first meal after a shower: maybe Greek yogurt with strawberries, sugar-free chocolate syrup and a few chocolate chips.

  nutrition

• Lunch
  A starch, fruit and chicken

  potato or rice, apple, pineapple or strawberries, and a chicken breast. Sometimes gummy bears for quick glucose before training.

  nutrition
• Afternoon
  Two-to-three-hour powerlifting sessions

  squat, bench and deadlift. Further from a meet he does more reps and accessory work; closer in, heavier sets of four reps or fewer.

  fitness
• Around training
  Meals either side of training

  he eats an hour or two before and an hour or two after every session.

  nutritionfitness

• Dinner
  What the kids eat, made leaner

  spaghetti and meatballs with lean turkey or beef, with cauliflower or broccoli. Sometimes a beer or a glass of wine.

  nutrition

• Before bed
  Popcorn, fruit, ice cream, then protein

  low-fat popcorn (“one of my best sources of fiber”), fruit, a bowl of cookies-and-cream ice cream, then a protein shake or chicken.

  nutrition

• Daily
  Tracks everything in his app

  about 3,400 calories, 230 g protein, 350 g carbs and 40–60 g fibre a day, logged in Carbon, which adjusts his calories when his weight drifts.

  nutrition
• Every few months
  A caffeine reset

  a week off caffeine to reset his tolerance. “I’ve done it, it works great. It feels like crap during that week… You sleep great though.”

  energysleep