I only *thought* I knew about diet
I thought I know about diet because I had used a simple TEST only cycle to Xform my body from a 25% BF Santa Clause to relatively lean 15% or so in only 3 months this year. I did it with just brute force 2000-2500 cals per daywith 6x cardio twice per day. This was a major cut from my usual 4000 cals per day of fat and sugar. NAturally this change knocked a lot of fat off.
About 2 weeks ago I was talking to Da Bull about how well it was going and mentioned that I was eating 3 meals a day. DB immediately corrcte my diet and sent me a complete 6 meals per day diet plan that ramps doen from 2700 cals per week by -100 per week for 14 weeks.
I just want to report to everyone what a drastic difference this diet is making already. I wasted months of hard work and coould have been so much farther along if I had researched a good diet.
By eating 6 mini meals a day I feel more energetic, my stomach never gets stretched and I never get reflux at night. Most importantly the fat is really coming off.
At 46 yrs old I feel like a I have the metabolism of a 25 year old again.
thanks DB!
OK - here is the Diet DB created for me at 46 yrs old, 15%BF BW=240 waist 37-38 and arms 17. Also assumes a prop fina cycle for 14 weeks.My goal by week #14 is BW=215 BF=8% Waist=34 and arms=18"
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"OK you lazy bastard.I'm giving you a 2700 cal daily diet.You'll need to buy a calorie book to do the rest of the leg work when you drop 100 cals per week.You'll need to buy some sort of small scale to weigh meats and veggies also.Mostly everything in this diet is somewhat measured out.Like Tuna is usually sold in 3.5 ounce cans.So that's easy to do.This diet should be very easy to do.A good idea is to portion all your meats out ahead for 4-5 days.This saves valuable time.Plus I precook 4-5 meals of chicken ahead of time.So all you have to do is microwave them at the desired time.If you prep stuff ahead,the meals won't be a choir at all.Bare in mind I've been doing this along time,so It's routine for me.
Meal1:7 eggwhites(large eggs)1 whole egg,1/2 cup oatmeal(measured uncooked)
Protein:38g/carbs 27g/fat 10g Total cals:370
Meal 2:12 oz fat free cottage cheese,1 tablespoon flax seed oil.
Protein:23g/carbs 5g/fat 14g Total cals:450
Meal 3:7 oz tuna(packed in water)make nice sized salad with tomato ect,and mix tuna in with salad.NO DRESSING!!
Protein 25g/carbs 18g/fat 4g Total cals:355
Meal 4:8 oz boneless,skinless chicken breast(grilled or baked)12 oz steamed broccoli,1.5 ounces Dry roasted cashews.
Protein:59g/carbs 16g/fat 13g Total cals 855
Meal 5:Preworkout meal
6 eggwhites/1/2 cup oatmeal(measured dry)
Protein 29g/carbs 27g/fat 4g Total cals 300
Meal 6;Post Work Out Shake 60 g protein/1/2 cup dry oats mixed in.
THIS DOES NOT COUNT IN CALS FOR THE DAY!!!
Meal 7:1 hr after workout
6oz lean beef/8 oz any steamed veggies
Protein 36g/carbs 11g/fat 13 g Total cals 370
I layed this out for you,because I know you train at night.Also,with the oats.NO MILK,but you can add some honey in there to sweeten it up a bit.
Total intake for day:
Protein:271g/carbs110g/good fats 61g Total cals 2690
The protein and carb count inclue the post workout shake,but cals are excluded.Don't be alarmed at the fat grams.those are essential fats needed by the body daily.Plus,beleive it or not,good fats burn fat!!!"
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