The 6 foods that work.. 8 week trial (with pics)

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  1. The 6 foods that work.. 8 week trial (with pics)



    Dave Pucinella (in the video) was featured on superhuman radio talking about his journey with bodybuilding and nutrition. He claims you can gain weight and loose bodyfat with these 6 specific clean foods.


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    Ill be sticking to these foods. Ill start at about 2500 cals

    730am 3 Egg Whites and 3 whole eggs: 311cal
    50g whey protein: 200cal
    Cup Oats: 151cal, 26g carb
    1 banana
    662 cal, 80g protein, 46g carb

    10am 8oz Tuna: 262 cal, 50g protein
    Sweet Potato: 162 cal, 37g carb
    424 cal, 50g protein, 37g carb
     
    1230am Baked chicken breast: 284 cal, 50g protein
    5oz Broccoli: 54 cal
    Salad
    338 cal, 50g protein, 10g carb

    3pm Baked chicken breast: 284 cal, 50g protein
    5oz Broccoli: 54 cal
    Salad
    338 cal, 50g protein, 10g carb

    530pm 8-10oz steak: 427 cal , 68g protein
    5 oz Brocolli: 54 cal, 10g carb
    338 cal, 50g protein, 10g carb

    8pm 50g whey protein: 200cal, 50g protein
    200 cal, 50g protein
    10pm (optional) Baked Chicken breast: 284 cal, 50g protein
    284cal, 50g protein


    As I gain weight (with no increase in bodyfat %) I will add a few more carbohydrates.


    Workout:
    Ill be doing a split body workout hitting legs every 10 days... ive been using this routine a couple months now so I wont be changing anything except diet. I lift heavy and implement FST-7

    Cardio will be at least once daily.. usually 30 min slow sustained post workout.

    Supps: Creatine, fish oil, multi, vitamin D. I wanna get my hands on some glutamine and BCAA's soon and I need to grab a preworkout supp. I also drink about 32 ounces of green tea a day.

    Water will be 1.5-2 gallons daily
    Suffer now.. and live like a champion later.

  2. AnabolicMinds Site Rep
    MidwestBeast's Avatar

    In to follow
    Psalm 34:10 - "The lions may grow weak and hungry, but those who seek the Lord lack no good thing."
    EvoMuse Representative | [email protected] | Inspire to Evolve
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    Suffer now.. and live like a champion later.

  4. Oh yea, starting weight: 209 lbs

    Ill post todays workout later

    Also, there will be no deviations from this diet.. anything different will be logged
    Suffer now.. and live like a champion later.

  5. good luck man. although it appears quite low in fat (for my liking), that diet looks killer. if ur BF could read, i bet it'd be nervous.
    -It's not about what you're doing, it's about how you're doing it.
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  6. Quote Originally Posted by MidwestBeast View Post
    In to follow
    Good to have you brother
    Quote Originally Posted by 808rebel View Post
    good luck man. although it appears quite low in fat (for my liking), that diet looks killer. if ur BF could read, i bet it'd be nervous.
    Mine too. Ive been high fat and low low carb for awhile now and just cant seem to get past this plateau.

    We will reveal whether or not this diet works for everyone as claimed. I get fat on too many carbs, but my theory is that when i was eating carbs i was eating the wrong ones, the wrong amount, and at the wrong times. Pulcinella claims that with these specific foods, and no outside junk thrown in, bodyfat will decrease.
    Suffer now.. and live like a champion later.

  7. I don't like any diet that restricts natural foods. A wide variety of meats/fish, vegetables, fruits, and whole starch sources will provide a much better nutrient spectrum then broccoli and chicken.

    Br

  8. Quote Originally Posted by ZiR RED View Post
    I don't like any diet that restricts natural foods. A wide variety of meats/fish, vegetables, fruits, and whole starch sources will provide a much better nutrient spectrum then broccoli and chicken.

    Br
    I know what youre saying man.. im a little sceptical about the lack of micronutrients also. However, he doesnt stay on it more than 20 weeks, im only doing 8. Also, tuna is included so its not just chicken, im getting plenty of omega 3's. Im also including plenty of leafy greens- as noted in my daily regimine. There are plenty of reasons he doesnt eat a "wide variety" of foods: high GI, lectins, and undesired macronutrient ratio are some reasons.

    Like I said, this isnt conventional but allegedly its worked for Dave and many others so im giving it a shot
    Suffer now.. and live like a champion later.

  9. I'm in to follow. Though I follow a paleo style of eating I do agree that to obtain low levels of bodyfat sometimes "healthy" eating is not the right way to obtain this.
    At least by my standards. But it's all opinion anyway. At least, in my opinion.

    Good luck!
    RecoverBro ELITE

  10. Shoulder workout:

    Lateral Raises: 35's x 10, 10, 10, 10

    Rear Flys: 45's x 12, 10, 10, 10

    Front raises: 50's x 12, 12, 10

    Shrugs: 110's x 10, 10, 10

    FST-7 Cable lateral raises

    Calf raises: stack x 20, 20, 20, 18

    30 min on bike @ 120bpm
    Suffer now.. and live like a champion later.

  11. Why not implement a compound movement into that shoulder workout? maybe it doesn't work for you but my shoulders don't grow unless I do some shoulder presses. Just a thought not trying to criticize
    Always willing to learn :D

  12. No problem. I dont wanna overtrain my triceps.. My workout routine goes chest, shoulders, arms, back. My shoulders are a prominent area and I find that they grow without presses. Also, I use a lot of incline press on chest day, so my shoulders are engaged.

    If you check out my profile pic, youll see they are quite rounded.
    Suffer now.. and live like a champion later.

  13. No profile pic, atleast not on the AM app
    Always willing to learn :D

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    Id like to get that last few percent of bodyfat off my abs. I really wanna put mass on my legs (calfs) and chest also but ill have to focus on that later.
    Suffer now.. and live like a champion later.

  15. Lookin good man, calves are hard. Luckily I was born with them so I don't really work on them, you would look pretty mean with a little bit more size on the biceps
    Always willing to learn :D

  16. Quote Originally Posted by BigRigg View Post
    Lookin good man, calves are hard. Luckily I was born with them so I don't really work on them, you would look pretty mean with a little bit more size on the biceps
    Thanks man ive just started some extreme stretching between calf raises to stretch the fascia.. hopefully will allow them to grow a bit. Ill keep the biceps in mind tonight during arm workout
    Suffer now.. and live like a champion later.

  17. Is there an app for blackberry or just Iphone?
    Suffer now.. and live like a champion later.

  18. I have mine on iPhone never saw a blackberry one, search the store for anabolic minds
    Always willing to learn :D

  19. Arms workout

    BB curls: 40 x10, 80x10, 110 x8, 80x10

    Standing DB curls 45'sx 12, 12, 12

    Hammer curls 65'sx 12, 10, 10

    FST- 7 check

    CG bench press 135x10, 225x10, 245x6, 225x10

    Cable pushdowns stack x 12, 12, 12

    DB overhead ext. 100x10,10, 10

    FST 7 check

    30 min slow sustained cardio @120bpm
    Suffer now.. and live like a champion later.

  20. I was looing particularly veiny during biceps.. also forgot to mention that ive been on this diet a week now so this is week 2.
    Suffer now.. and live like a champion later.

  21. He seems like a dick, doesnt mean hes not right, so I would like to follow your progress, sub'd.
    PHF Rep


  22. Drank 2 beers tonight out with a buddy i hadnt seen in awhile. Everything else was on point. No workout or cardio today. Will pound legs tommorow.

    Also want to add that im not feeling to bad on the small amount of carbs.

    Annnnnnnnd, Ive been thinking, when I weigh myself sunday and the scale is up, down, or stagnant- how do I adjust my cals? Lets say its up.. if 2 pounds or less I should probably add a few cals. If more than 2 Ill decrease them accordingly. If i weigh less.. should I increase? The whole idea about this clean clean diet is that ill shed fat.. so if Im lighter, I should probably increase calories to feed the muscles to grow as I lean up. Anybody have any theories about this. Im open to suggestions. I guess I should set a goal because without one Im continuing on blindly.

    Ok my goal will be to recomp (via this diet only) without losing > 5 pounds. So if im less come sunday.. ill assume its bodyfat lost and add some calories.
    Suffer now.. and live like a champion later.

  23. Quote Originally Posted by RoadBlocK View Post
    He seems like a dick, doesnt mean hes not right, so I would like to follow your progress, sub'd.
    I gotta admit though i feel like he does in this video sometimes.
    Suffer now.. and live like a champion later.

  24. Went out with this chick earlier and had 3 casadias lol.. everything else on point.

    Just finished pounding legs earlier.. 20 min cardio afterwards.

    Leg ext. warm ups

    Squats 135x8, 225x8, 315x8, 315x8

    Leg presses 8 plates each side x 10, 8, 7plates x 10, 10

    Hack squats (very deep): 2 plates each side x 10,10, 10

    Leg exts. 190x 10, 8 170x10, 10

    No leg curls, my gym was closing. Also slightly strained my left patellar tendon.. It may have something to do with caloric deficit. I was also weaker on ALL lifts so not real sure what this diet is physiologically doing. Im thinking i may not be getting enough fats to lubricate joints and get testosterone up..

    Oh well, thats the point of giving this a trial run.

    Im gonna go ahead a weigh myself in the morning to see if ive lost > 2 pounds. If so, i will increase calories immediately.

    PS there shouldnt be anymore deviations from the diet
    Suffer now.. and live like a champion later.

  25. 205.5 this am. Dammit.. I will increase cals today. Ill add another 1/4 of oats in meal 1 and thrown in another serving of carbs in the third meal with everything else the same.

    I dont think im gonna cut down on any cardio just because i dont wanna lose the cardiorespiratory benefits. I may purchase some BCAA's today.

    Put some ice on the knee last night. Ill ice again today.. ive got deadlifts to do later and dont want the knee acting up.
    Suffer now.. and live like a champion later.
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