Easy to follow Mass Diet

[YoungIntricateMuscle]

Here is a mass diet that i made up that is very easy to follow and goes by a 40-30-30 ratio of protein to carbs to fat calories in every meal unless pre or post workout or before bedtime.


Meal 1: 48-36-18
3 jumbo whole eggs
6 medium egg whites
¾ cup (measurement uncooked) oatmeal

Meal 2: 48-33-16 - Take one caplet Lactaid (lactase enzyme)
1 scoop chocolate whey protein
3 cups 2% fat milk

Meal 3: 52-36-33 - Pre-workout – double fat
6 ounces Grilled Chicken breast (8 ounces raw)
1/2 cup (measurement uncooked) pre-cooked brown rice
2 tbsp olive oil (1 tbsp on chicken and 1 tbsp on brown rice)

Meal 4: 48-75-0 - After-workout – no fat
2 scoops whey protein isolate
1/3 cup dextrose
8-16 ounces water

Meal 5: 48-36-19
6 ounces Grilled Tilapia (8 ounces raw)
1/2 cup (measurement uncooked) pre-cooked brown rice
1 tbsp olive oil

Meal 6: 48-33-16 - Take one caplet Lactaid (lactase enzyme)
1 scoop chocolate whey protein
3 cups 2% fat milk

Meal 7: 48-36-19
6 ounces Grilled Steak (8 ounces raw)
1/2 cup (measurement uncooked) pre-cooked brown rice
1 tbsp olive oil

Meal 8: 48-0-16 – No carbs
2 scoops casein protein
1 tbsp flax or olive oil
4-6 ounces water (don't want to change your sheets)

Total 3,840 Calories

Protein 48g x 8 meals = 384g = 1,536 calories = 40%
Carbs 36g x 8 meals = 288g = 1,152 calories = 30%
Fats 16g x 8 meals = 128g = 1,152 calories = 30%

- meals have to be spread every 2 hours
- i use liquid egg whites instead of cracking open eggs all the time
- jumbo eggs have 8g of protein per egg
- pre-cooked brown rice is better because you only have to cook it for 10 minutes instead of 50 minutes and it comes out real soft
- drink 16 ounces of water prior to eating a food meal, never drink after eating or during
- Every meal is as close to the typical 40%-30%-30% ratio and as close as 48g of protein, 36g of carbs, and 16g of fat in each meal
- the diet is very, very easy to follow because you never get full, and you don't need to have much hunger because the meals are small and there is not much complex carbs as there should be. So perfect for people who like drinking milk. I don't think the milk sugar will affect insulin levels much just because your body is always gradually be fed with food thus stable insulin levels
- Every meal has no more than 50g of protein for maximum efficiency

Just a very good sample mass diet even though there ones where you have flax oil, lots of carbs from yams.

The point of this diet was to have a very steady flow of carbs meaning the same amount every two hours (of course double post-workout and none at night) You really can't do it practically any other way with out the milk sugar because eating brown rice with a protein shake is not appetizing and as for rice cakes with protein shakes, they are simple carbs also , even if made from brown rice, so it is much easier to drink milk and get liquid carbs thus the effieciency of milk.

thoughts? likes/dislikes?

 

[javaguru]

I'm more of a 20% fat in your diet believer but it looks good.

 

[TVG]

Why the "never drink after eating or during" and what would happen without the lactaid? I'm not saying you're wrong I'm just wondering.

 

[JKurz1]

cmon,.....u can do better than that I hope...too much whey! Oats > rice anyday

 

[YoungIntricateMuscle]

question: why never drink when your eating or right after?

answer:

"While eating your meal, for the most part, do not drink with it.

This dilutes the stomach acids and digestive enzymes. It is best to drink 20 minutes before your meal - this helps uptake of nutrients and move bowels.

If you feel your mouth is just so darn dry while eating, that is likely due to being:

* stressed while you eat,

* eating in a rush,

* not being aware that you are eating

* secretory glands not functioning well due to drinking during meals [conditioned not to secrete]

If any of those explain you while eating, try to adjust. Your secretory glands will regain proper function once you train yourself not to drink during meals.

If you absolutely cannot avoid drinking during meals then:

* avoid cold drinks

* drink warm to hot teas

* avoid milk during meals

Drinking cold mucousy milk during a meal is like spraying foam on a fire. It totally kills it. The Chinese call your digestive system the triple burner. It burns from below and that fire works its way up properly digesting your foods. Cold milk and beverages douse that fire.

We had a patient come in to the clinic with chronic constipation for years. She was improving but not rapidly. She happened to stop by my website and read information about avoiding drinks and especially cold drinks during meals. Once she changed this, she now goes 2 times a day!

Simple.

Give it a shot.

If you're doctor told you to drink during meals - then by all means, listen to 'em. Also drink plenty of water while you take your fiber supplement. If you don't you'll have a big bunch of fiber sitting like concrete."

Question:
What would happen with out the lactaid?

Answer:
excessive, hurried trips to the bathroom, well at least for me and like 90% of people who complain their stomach hurts after milk

jkurz, i agree, but the point of the diet was to make it easy to follow, for say begginers or just lazy people.

I eat up to 4 servings of oatmeal a day, 2 servings oatmeal and 2 yams a day so i know what you mean. Variety is good, but its time consuming.

 

[ZGzaZ]

don't drink anything while eating....you're silly.

 

[YoungIntricateMuscle]

yes.....nothing at all is best.....but some people are desperate

 

[Lextasy]

interesting post....
i really like the chinese addage... "The Chinese call your digestive system the triple burner. It burns from below and that fire works its way up properly digesting your foods." which i found interesting when compared to your reasoning....

 

[TVG]

Ahh K cool. Actually my mouth does get pretty dry. In the mornings it makes it really hard to eat. I think what I'm going to try is getting up drinking a big glass of water, showering, and then eating.