So as I said when I started this diet a few weeks ago, that is was a diet in the making. So after speaking with MG the week and going over everything so far, he has decided to make a few adjustments in the hopes of getting my body to burn some bodyfat while continuing to gain muscle. So with MG permission, here it is.
" This should be about 350 grams of protein, 110-150 grams of carbs, and 150 grams of fat. The calories aren't low, but that’s the point, to get high calories and burn fat. The carbs can go as low as 90 per day, and the fat as high as 300, so this is really the basic starting point after the last one.
Green vegetables means = Green peppers, green lettuces, spinach, baby spinach, green beans, broccoli, and asparagus and cucumber.
The cheese should be the German Brand “Du Darfst Toasties,” they have 2 variation, a cheddar cheese yellow and liter yellow, get the cheddar cheese yellow. A normal slice of cheddar cheese is like 10 grams of fat, that is to much.
Pesto is parmesan cheese, olive oil, basil, and oregano, the parmesan cheese has some sat fat and the olive oil is also healthy, mix this with ½ cup of (cooked) pasta, and it should be really good, you can use white pasta or wheat, the glycemic index is very close on both.
For the Beef meal, cook your beef, and then rinse half, then add 1 cup of water (to 2 servings) and 1 beef bouillon cup, pepper, mustard, garlic powder, onion powder, chili powder, salt and some mustard, and you can make it taste like hamburger helper, I use 2 slices of cheese here normally, but I make a lot of beef without the cheese and then melt it on top in the microwave when im ready for it. You can substitute 1 cup of milk for the banana in any meal, but try and have at least 1 whole banana per day. You can sub a 1/2 - 2/3 apple for the half banana..
Most of the meals are interchangeable (except the last meal) , on the weekend, you can do 3/4 cup of noodles , 5 tbsp pesto and 6 oz of chicken breast at 11 and move all the meals down one hour instead of the 10 and 12 o’clock meal.
Half 1 cheat MEAL once a week on the same day every week at the same time, for about an hour you can eat anything you want, we are trading our food addictions, for our body building ones. (it can be hard to get used to at first, but as busy as a military guy usually is, I bet the weeks fly by fast anyway)
On top of that, lets start doing 30 minutes of cardio after workouts (except leg days), and on off days lets do 45 minutes on most, but one hour the day after leg days.
The optimal way to do this, would be to do 6 meals a day plus post workout shake, but obviously that is not possible, so this is doing the best we can with what we have.
If this has positive effects, we will end up dropping the carbs another 15 grams and upping the fat 15-20 grams. The calories will be very high, but I bet you will get lean on it (blazing metabolism, matched with low insulin levels, pretty fierce)"
5:00
2 tbsp dextrose (for pt days)
or
4 eggs
4oz ground turkey
.5 large banana
-Unlimited Green Vegetables
250mg vitamin c
8:00
4 eggs
4oz ground turkey
.5 large banana
-Unlimited Green Vegetables
3 grams fish oil
multivitamin
5grams Creatine
3 grams beta alanine
250mg vitamin c
1 tbsp psyllium husk fiber
10:00
1 scoops whey isolate
.5 large banana
2 tbsp PB
-Unlimited Green Vegetables
250mg vitamin c
12:00 42/22/25
4 oz chicken breast
½ cup Pasta
4 tbsp green pesto
-Unlimited Green Vegetables
250mg vitamin c
3:00 47/18/20
2 scoops whey isolates
.5 large banana
3 tbsp heavy cream
-Unlimited Green Vegetables
250mg vitamin c
5g glutamine
6:00 pwo shake 45/42/2
2 scoops whey protein
3 tbsp dextrose
-Unlimited Green Vegetables
5 g Creatine
3 g beta alanine
5 g glutamine
150 ug iodine
7:00 pwo meal 48/17/18
6 oz ground beef (85% lean , half rinsed)
½ cup Pasta
-Unlimited Green Vegetables
250mg vitamin c
9:00 (before bed)
4 eggs
4oz ground turkey
250mg vitamin c
3g beta alanine
5 g glutamine
3g fish oil
1 tbsp psyllium husk fiber
RO: FATS: