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FreakMonster
New member
I will be starting my new diet today and will be very specific at this diet unlike many diets in the past where I would lose to much muscle by cutting out my carbs to much or a bulking diet where I ate tons of calories and gained fat along with it. What this new diet will do is increase LBM and decrease bodyfat at the same time by measuring everything I eat and eating every 3-4 hours.
My starting weight is 189: Goal is 200
Starting body fat is 15%: Goal is 8%
My nutritional ratios with each meal are 40% carbs, 40% protien, 20% fat.
Each meal will roughly have 450 calories with 45 g of protein, 45 g of carbs, and 10 g of fat.
My cardio routine will consist of 4 cardio days, 2 of which will be on a stairmaster for 30-45 min. The other two days will consist of jump rope, or sprints for 30 min.
As far as my work out routine goes I will not get into that because everybody has their own style of lifting weights that works for them.
This will be my diet for the first week. My diet will be tweaked from week to week so I will probably be taking in alot more calories within the following weeks but this is just my start off point so my body will get used to the new diet.
Water intake will be 2 gallons a day with meals spaced out 3 hours apart
7:15
6 egg whites-45 g protein 9 carbs
1 oz of oatmeal with vanilla and equal-30g carbs, 3 g of fat
1/2 tsp of natural peanut buter- 3 g carb, 8 gr fat
10:00
4 oz of 99% FF ground Turkey- 43 g of protein, 1 g of fat
1/2 cup of cooked brown rice with broccoli-22 g carb
1/2 tsp of olive oil-7 g fat
1:00
5 oz of red meat or chicken-40 g of protein, 13 g fat
1 cup of brown rice-28 g carb
4:30-5:00
Repeat meal of 10:00
8:00
6.5 oz pork loin trimmed -38 g protien, 14 g fat
.5 cup brown rice-22 g carb
.75 cup mixed veggies-11 g carb, 2 g fat
10:30-11:00
1 scoop of Micellar Casein Protein-34 g protein
4 oz of skim milk-8 g protein, 16 g carb
1.5 oz banana-20 g carb
1/2 TSP of Natural Peanut butter- 3 g carb, 8 g fat
The reasoning for picking most of these foods are because they are the highest quality foods: least processed and least refined foods you can eat.
Again this meal plan right now will most likely change so you will see this diet kind of evolve.
My starting weight is 189: Goal is 200
Starting body fat is 15%: Goal is 8%
My nutritional ratios with each meal are 40% carbs, 40% protien, 20% fat.
Each meal will roughly have 450 calories with 45 g of protein, 45 g of carbs, and 10 g of fat.
My cardio routine will consist of 4 cardio days, 2 of which will be on a stairmaster for 30-45 min. The other two days will consist of jump rope, or sprints for 30 min.
As far as my work out routine goes I will not get into that because everybody has their own style of lifting weights that works for them.
This will be my diet for the first week. My diet will be tweaked from week to week so I will probably be taking in alot more calories within the following weeks but this is just my start off point so my body will get used to the new diet.
Water intake will be 2 gallons a day with meals spaced out 3 hours apart
7:15
6 egg whites-45 g protein 9 carbs
1 oz of oatmeal with vanilla and equal-30g carbs, 3 g of fat
1/2 tsp of natural peanut buter- 3 g carb, 8 gr fat
10:00
4 oz of 99% FF ground Turkey- 43 g of protein, 1 g of fat
1/2 cup of cooked brown rice with broccoli-22 g carb
1/2 tsp of olive oil-7 g fat
1:00
5 oz of red meat or chicken-40 g of protein, 13 g fat
1 cup of brown rice-28 g carb
4:30-5:00
Repeat meal of 10:00
8:00
6.5 oz pork loin trimmed -38 g protien, 14 g fat
.5 cup brown rice-22 g carb
.75 cup mixed veggies-11 g carb, 2 g fat
10:30-11:00
1 scoop of Micellar Casein Protein-34 g protein
4 oz of skim milk-8 g protein, 16 g carb
1.5 oz banana-20 g carb
1/2 TSP of Natural Peanut butter- 3 g carb, 8 g fat
The reasoning for picking most of these foods are because they are the highest quality foods: least processed and least refined foods you can eat.
Again this meal plan right now will most likely change so you will see this diet kind of evolve.
