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Typically, and there are many ways to do this, most will want to drop their sugars and replace them with proteins and fat!
Be clear what a sugar is by reading the fat loss primer !
Always drink more water when increasing protein, always increase meal frequency gradually during the course of several days. AND always read things carefully!
This is a plan that several of us on the board have used! This is based for a 195-215 pound man with a normal metabolism. A heavier person with a slower metabolism could use it, likewise a lighter man with a rockin metabolism could use it. OTHERS MUST ADJUST THE PORTIONS ACCORDINGLY!
Meals are interchanable!
Meat means turkey,chicken, beef or fish!
Oatmeal, Brown rice, yams are interchangable!
THIS IS A GOOD PLAN FOR MANY FOR THE FIRST THRRE WEEKS!
The purpose of this diet is to harden up your physique by reducing bodyfat while maintaining and adding lean muscle tissue.
Meal #1
1 whole eggs + 5 egg whites
5 oz. 93% lean beef
1/2 cup oatmeal before cooking
1 TBS Flax Oil
Meal #2
Protein Drink: 2 Scoops Protein powder, 4-6 frozen strawbeeries, 4 TBS whipping cream (2 oz.), and 12-oz water
or
4 oz chicken breast and 4 oz beef, 1 apple
Meal #3
8 oz. chicken (before cooking)
6 oz. sweet potato or 1/2 cup cooked brown rice
1.5 cup vegetables (broccoli, etc.) or salad with 2 TBS. Low Cal Dressing
Meal #4
2 Scoops protein powder
4-6 strawberries (frozen)
4 TBS whipping cream
12 oz water
or
4 oz chicken breast and 4 oz beef, 1 apple
Meal #5
8 - 10 oz. 93% lean beef, chicken, turkey, fish and once or twice weekly sirloin steak
2 cups vegetables
1 TBS Flax Oil
Meal #6
2 whole eggs + 4 egg whites, 5 oz. 93% lean beef , 1 cup vegetables
Or: 4-oz chicken breast and 4 oz beef, 1 apple
Or: 2 Scoops protein powder, 4 TBS whipping cream, 12 oz water
Supplement Programs (optional)
Multi Vitamin w/ 1st meal
4 Liver w/ every meal, 4 – Aminos per meal,
25 BCAA during training 10 minutes prior to training ala Charles Poliquin, 2 tsp. (10 g) L- Glutamine before and after training, 2 Antioxidants after training
Male Meal plan #2.......just as in training, when dieting, we need to change or "tweak" certain things (meal frequency, portion size, sources, etc) in order to keep the body guessing and metabolism running high!
Then after a few weeks, 3 or so, a switch to fool the body. Any day of this multi day plan can be made into a seperate program, or it can be used in totallity as a program!
Remember the earlier premises:
Be clear what a sugar is by reading the fat loss primer!
Always drink more water when increasing protein, always increase meal frequency gradually during the course of several days. AND always read things carefully!
This is a plan that several of us on the board have used! This is based for a 195-215 pound man with a normal metabolism. A heavier person with a slower metabolism could use it, likewise a lighter man with a rockin metabolism could ue it. OTHERS MUST ADJUST THE PORTIONS ACCORDINGLY!
Meals are interchanable!
Meat means turkey,chicken, beef or fish!
Oatmeal, Brown rice, yams are interchangable!
Follow this diet on Monday and Thursday
Meal #1
8 oz. 93% lean beef, chicken breast or turkey breast
3 egg whites, 1 whole egg
1 grapefruit
Meal #2
Protein Drink: 3 scoops Ultra Size, 2 TBS Heavy Cream, 18 oz water
Or Protein Drink: 2 scoops protein powder, 1 scoop 100% Egg Protein, 2 TBS Heavy Whipping Cream, 4 strawberries, 12 oz water
Or: 9 oz can tuna or 8 oz Chicken breast
3 egg whites, 1 yolk, 1 tomato
Meal #3
8 ounces chicken (weighed prior to cooking)
4 cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.) or 2 cups green beans
2 TBL Cider Vinegar and 1 TBS Sunflower Oil (or other vegetable oil) for a dressing
Meal #4
Protein Drink: 3 scoops protein powder, 2 TBS Heavy Cream, 18 oz water
Or: Protein Drink: 2 scoops Protein powder, 2 TBS Whipping Cream, 1 TBS Flax Oil, 4 strawberries, 12 oz water
Or 9 oz can tuna or 8 oz Chicken breast
3 egg whites, 1 yolk, 1 tomato
Meal #5
10 oz chicken breast, turkey breast or very lean beef (filet would be ideal)
2 cups green leafy vegetables or salad ((asparagus, broccoli, cauliflower, green beans, spinach or zucchini)
Meal #6
Monday In place of your normal sixth meal and Thursday if possible: 1.5 cups oatmeal (precooked) or cooked rice, 10 oz. sweet potato, 6 oz. banana, 1 cup vegetables, 1 TBS butter, all at the end of the day - no supplements with this meal
Supplement Programs for all 7 days unless noted.
1.5 grams L-carnitine before W/O
5 - Liver
3 - Aminos per meal
20 - BCAA's 10 minutes before training (on training days only)
1 TBS (15 grams) L-Glutamine after training (on Monday & Thursday only)
Thermogenic (if you use them) three times daily except Monday and Thursday
Wednesday / Saturday / Sunday
Meal #1
8 oz. 93% lean beef, chicken breast or turkey breast (not other turkey products)
3 egg whites, 1 yolk
1 grapefruit
Meal #2
Protein Drink: 2 scoops protein powder, 1 scoop Egg Protein, 2 TBS Heavy Cream, 1 TBS Flax Oil, 4 strawberries, 12 oz water
or
9 oz can tuna or 8 oz Chicken breast
3 egg whites, 1 tomato
Meal #3
8 ounces chicken (weighed prior to cooking) about 2 chicken breasts
4 cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.) or 2 cups green beans
2 TBL Cider Vinegar and 1 TBS Sunflower Oil (or other vegetable oil) for a dressing
Meal #4
9 oz can tuna or 8 oz chicken breast
3 egg whites, 1 tomato
or
Protein Drink: 2 scoops protein powder, 2 TBS Whipping Cream, 1 TBS Flax Oil, 4 strawberries, 12 oz water
Meal #5
10 oz chicken breast, turkey breast or very lean beef
2 cups green leafy vegetables or salad
Tuesday and Friday
Meal #1
5 oz. turkey breast
5 egg whites, 1 yolk
1/2 grapefruit or 4 large strawberries
Meal #2
Protein Drink: 2 scoops protein powder, 2 TBS Whipping Cream, 4 strawberries, 12 oz water
Or
6 oz Tuna, 3 egg whites, 1 TBS Flax, 1 tomato or ½ cup vegetables
Meal #3
6 ounces chicken (weighed prior to cooking)
4 cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.)
2 TBL Cider Vinegar and 1 TBS Sunflower Oil (or other vegetable oil) for a dressing
Meal #4
6 oz can tuna or 5 oz. chicken
3 egg whites
1 tomato or ½ cup vegetables
Meal #5
Protein Drink: 2 scoops Protein, 2 TBS Whipping Cream, 4 strawberries, 12 oz water
Or
6 oz Tuna, 3 egg whites, 1 TBS Flax, 1 tomato or ½ cup vegetables
Meal #6
6 ounces lean meat (chicken, fish, filet mignon ) or 8 oz Cod Fish
1.5 cups vegetables
DP
Be clear what a sugar is by reading the fat loss primer !
Always drink more water when increasing protein, always increase meal frequency gradually during the course of several days. AND always read things carefully!
This is a plan that several of us on the board have used! This is based for a 195-215 pound man with a normal metabolism. A heavier person with a slower metabolism could use it, likewise a lighter man with a rockin metabolism could use it. OTHERS MUST ADJUST THE PORTIONS ACCORDINGLY!
Meals are interchanable!
Meat means turkey,chicken, beef or fish!
Oatmeal, Brown rice, yams are interchangable!
THIS IS A GOOD PLAN FOR MANY FOR THE FIRST THRRE WEEKS!
The purpose of this diet is to harden up your physique by reducing bodyfat while maintaining and adding lean muscle tissue.
Meal #1
1 whole eggs + 5 egg whites
5 oz. 93% lean beef
1/2 cup oatmeal before cooking
1 TBS Flax Oil
Meal #2
Protein Drink: 2 Scoops Protein powder, 4-6 frozen strawbeeries, 4 TBS whipping cream (2 oz.), and 12-oz water
or
4 oz chicken breast and 4 oz beef, 1 apple
Meal #3
8 oz. chicken (before cooking)
6 oz. sweet potato or 1/2 cup cooked brown rice
1.5 cup vegetables (broccoli, etc.) or salad with 2 TBS. Low Cal Dressing
Meal #4
2 Scoops protein powder
4-6 strawberries (frozen)
4 TBS whipping cream
12 oz water
or
4 oz chicken breast and 4 oz beef, 1 apple
Meal #5
8 - 10 oz. 93% lean beef, chicken, turkey, fish and once or twice weekly sirloin steak
2 cups vegetables
1 TBS Flax Oil
Meal #6
2 whole eggs + 4 egg whites, 5 oz. 93% lean beef , 1 cup vegetables
Or: 4-oz chicken breast and 4 oz beef, 1 apple
Or: 2 Scoops protein powder, 4 TBS whipping cream, 12 oz water
Supplement Programs (optional)
Multi Vitamin w/ 1st meal
4 Liver w/ every meal, 4 – Aminos per meal,
25 BCAA during training 10 minutes prior to training ala Charles Poliquin, 2 tsp. (10 g) L- Glutamine before and after training, 2 Antioxidants after training
Male Meal plan #2.......just as in training, when dieting, we need to change or "tweak" certain things (meal frequency, portion size, sources, etc) in order to keep the body guessing and metabolism running high!
Then after a few weeks, 3 or so, a switch to fool the body. Any day of this multi day plan can be made into a seperate program, or it can be used in totallity as a program!
Remember the earlier premises:
Be clear what a sugar is by reading the fat loss primer!
Always drink more water when increasing protein, always increase meal frequency gradually during the course of several days. AND always read things carefully!
This is a plan that several of us on the board have used! This is based for a 195-215 pound man with a normal metabolism. A heavier person with a slower metabolism could use it, likewise a lighter man with a rockin metabolism could ue it. OTHERS MUST ADJUST THE PORTIONS ACCORDINGLY!
Meals are interchanable!
Meat means turkey,chicken, beef or fish!
Oatmeal, Brown rice, yams are interchangable!
Follow this diet on Monday and Thursday
Meal #1
8 oz. 93% lean beef, chicken breast or turkey breast
3 egg whites, 1 whole egg
1 grapefruit
Meal #2
Protein Drink: 3 scoops Ultra Size, 2 TBS Heavy Cream, 18 oz water
Or Protein Drink: 2 scoops protein powder, 1 scoop 100% Egg Protein, 2 TBS Heavy Whipping Cream, 4 strawberries, 12 oz water
Or: 9 oz can tuna or 8 oz Chicken breast
3 egg whites, 1 yolk, 1 tomato
Meal #3
8 ounces chicken (weighed prior to cooking)
4 cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.) or 2 cups green beans
2 TBL Cider Vinegar and 1 TBS Sunflower Oil (or other vegetable oil) for a dressing
Meal #4
Protein Drink: 3 scoops protein powder, 2 TBS Heavy Cream, 18 oz water
Or: Protein Drink: 2 scoops Protein powder, 2 TBS Whipping Cream, 1 TBS Flax Oil, 4 strawberries, 12 oz water
Or 9 oz can tuna or 8 oz Chicken breast
3 egg whites, 1 yolk, 1 tomato
Meal #5
10 oz chicken breast, turkey breast or very lean beef (filet would be ideal)
2 cups green leafy vegetables or salad ((asparagus, broccoli, cauliflower, green beans, spinach or zucchini)
Meal #6
Monday In place of your normal sixth meal and Thursday if possible: 1.5 cups oatmeal (precooked) or cooked rice, 10 oz. sweet potato, 6 oz. banana, 1 cup vegetables, 1 TBS butter, all at the end of the day - no supplements with this meal
Supplement Programs for all 7 days unless noted.
1.5 grams L-carnitine before W/O
5 - Liver
3 - Aminos per meal
20 - BCAA's 10 minutes before training (on training days only)
1 TBS (15 grams) L-Glutamine after training (on Monday & Thursday only)
Thermogenic (if you use them) three times daily except Monday and Thursday
Wednesday / Saturday / Sunday
Meal #1
8 oz. 93% lean beef, chicken breast or turkey breast (not other turkey products)
3 egg whites, 1 yolk
1 grapefruit
Meal #2
Protein Drink: 2 scoops protein powder, 1 scoop Egg Protein, 2 TBS Heavy Cream, 1 TBS Flax Oil, 4 strawberries, 12 oz water
or
9 oz can tuna or 8 oz Chicken breast
3 egg whites, 1 tomato
Meal #3
8 ounces chicken (weighed prior to cooking) about 2 chicken breasts
4 cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.) or 2 cups green beans
2 TBL Cider Vinegar and 1 TBS Sunflower Oil (or other vegetable oil) for a dressing
Meal #4
9 oz can tuna or 8 oz chicken breast
3 egg whites, 1 tomato
or
Protein Drink: 2 scoops protein powder, 2 TBS Whipping Cream, 1 TBS Flax Oil, 4 strawberries, 12 oz water
Meal #5
10 oz chicken breast, turkey breast or very lean beef
2 cups green leafy vegetables or salad
Tuesday and Friday
Meal #1
5 oz. turkey breast
5 egg whites, 1 yolk
1/2 grapefruit or 4 large strawberries
Meal #2
Protein Drink: 2 scoops protein powder, 2 TBS Whipping Cream, 4 strawberries, 12 oz water
Or
6 oz Tuna, 3 egg whites, 1 TBS Flax, 1 tomato or ½ cup vegetables
Meal #3
6 ounces chicken (weighed prior to cooking)
4 cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.)
2 TBL Cider Vinegar and 1 TBS Sunflower Oil (or other vegetable oil) for a dressing
Meal #4
6 oz can tuna or 5 oz. chicken
3 egg whites
1 tomato or ½ cup vegetables
Meal #5
Protein Drink: 2 scoops Protein, 2 TBS Whipping Cream, 4 strawberries, 12 oz water
Or
6 oz Tuna, 3 egg whites, 1 TBS Flax, 1 tomato or ½ cup vegetables
Meal #6
6 ounces lean meat (chicken, fish, filet mignon ) or 8 oz Cod Fish
1.5 cups vegetables
DP