8-week diet plan starting April 1st

[Jim Mills]

Right now I'm 5'8" 185 lbs 14%bf.... I'm going to do one more bulk cycle with SD for 3 weeks. I was going to run Ergo LMG but I'll wait till the end of summer. This is only my diet plan (pulled it off the net).... I will also be lifting 4 days a week... I just hope I'll be eating enough, If not... I'll adjust.


Monday (Low-carb day)
20-minute walk
Breakfast:
Scrambled eggs
(4 whites and 1 yolk)
One serving cream of rice
Green tea
Mid-Morning:
1/2 cup Non-fat cottage cheese
15 almonds
Lunch:
Lettuce salad with 3 oz. of chunked chicken
Reduced-calorie dressing
Diet soda
Mid-Afternoon:
3 - 4 slices of deli-style turkey
1 cup of raw veggies with lowfat dip
Green tea
5:00 pm:
30-45 minutes of weight training (upper body)
1 piece of fruit after workout
Dinner:
Grilled chicken
Steamed vegetables
Crystal Light
Tuesday (Low-carb day)
20-minute walk
Breakfast:
Scrambled eggs
(4 whites and 1 yolk)
One slice whole wheat toast with peanut butter
Green tea
Mid-Morning:
3 - 4 slices of deli-style turkey
1 cup of raw veggies with lowfat dip
Green tea
Lunch:
Lettuce salad with 3 oz. of chunked chicken
Reduced-calorie dressing
Diet soda
Mid-Afternoon:
1/2 cup Non-fat cottage cheese
15 almonds
5:00 pm:
30 minutes of interval-style cardio
Dinner:
Grilled salmon
Steamed vegetables
Crystal Light
Wednesday (Medium-carb day)
20-minute walk
Breakfast:
Scrambled eggs
(4 whites and 1 yolk)
One slice whole wheat toast with peanut butter
Green tea
Mid-Morning:
1 container low-fat yogurt
1 banana
Green tea
Lunch:
1/2 tuna sandwich made with lowfat mayo
1 cup of raw veggies with lowfat dip
Diet soda
Mid-Afternoon:
1/2 cup Non-fat cottage cheese
15 almonds
5:00 pm:
30-45 minutes of weight training (lower body)
1 piece of fruit after workout
Dinner:
Grilled steak
Steamed vegetables
Crystal Light
Thursday (Low-carb day)
20-minute walk
Breakfast:
Three strips of turkey bacon
One serving cream of rice
Green tea
Mid-Morning:
3 - 4 slices of deli-style turkey
1 cup of raw veggies with lowfat dip
Green tea
Lunch:
Lettuce salad with 3 oz. of chunked chicken
Reduced-calorie dressing
Diet soda
Mid-Afternoon:
1/2 cup non-fat cottage cheese
15 almonds
5:00 pm:
30 minutes of interval-style cardio
Dinner:
Grilled chicken
Steamed vegetables
Crystal Light
Friday (Low-carb day)
20-minute walk
Breakfast:
Scrambled eggs
(4 whites and 1 yolk)
One serving cream of rice
Green tea
Mid-Morning:
1/2 cup Non-fat cottage cheese
15 almonds
Green tea
Lunch:
Lettuce salad with 3 oz. of chunked chicken
Reduced-calorie dressing
Diet soda
Mid-Afternoon:
3 - 4 slices of deli-style turkey
1 cup of raw veggies with lowfat dip
Green tea
5:00 pm:
30-45 minutes of weight training (upper body)
1 piece of fruit after workout
Dinner:
Grilled chicken
Steamed vegetables
Crystal Light
Saturday (High-carb day)
20-minute walk
Breakfast:
Three strips of turkey bacon
One serving cream of rice
Green tea
Mid-Morning:
3 - 4 slices of deli-style turkey
1 cup of raw veggies with lowfat dip
Green tea
Lunch:
1 container of yogurt
1 piece of fruit
Diet soda
Mid-Afternoon:
1/2 cup Non-fat cottage cheese
15 almonds
5:00 pm:
30 minutes of interval-style cardio
Dinner:
Grilled chicken
1/2 cup rice or 1/2 baked potato
Steamed vegetables
Crystal Light
Sunday:
Eat one meal as a cheat meal and eat anything you want.
One-hour cardio session doing any activity you enjoy.

 

[ssor1005]

Just looking at ur post workout meals, no protein shakes? What kind of fruit are you talking about also?

Other than that looks very nice.

 

[Jim Mills]

I will continue to do the same as I've always done.... 25/30g whey before workout and a can of Tuna post workout..... As for the fruit.

 

[Synthetik]

I'd rather take the shake at post workout. Faster absorbing than tuna, which will begin to repair your "muskles" faster..

 

[delta314]

Jeez, I'd starve to death...but good luck!