Originally Posted by
cloud_strife
Hi there, I use this diet which was written by my personal trainer while I still had one
I don't know if it's good, but I would never think of a diet when you eat bread in the evening anyway
breakfast
low fat yogurt 250 grams Remove
wholewheat bread 70 g Remove in favor on non-processed carb such as oats, organic cornmeal grits, ezekiel bread. Go for 40g complex carbs.
whey protein 30 g You have barely any real food in your diet, it's all shakes. Remove this and get your protein from egg whites or lean meat.
extra virgin olive oil 10 g Remove the oil here. Let the carbs do the talking in this meal, we'll add it back later.
snack
apples 300 grams (around 2 apples if I remember right)Remove. Replace with complex starchy carb (oats, sweet potato, brown rice, lentils, beans, etc). Again 40g.
whey protein 30 g Remove. Shakes are a PWO supp and a good way to add extra protein. They are not a substitute for real food. Use 6-8 oz. lean meat or fish.
extra virgin olive oil 10 g Remove, for now.
lunch
chicken breast 200 g
wholew. bread 150 g Again, go for a non-processed carb source. Something that's flourless.
tomatoes 200 g Replace with fibrous green veggies. Tomatoes are healthy but not a good choice for BB diets as they as sugary, not fibrous. Broccoli, asparagus, spinach, etc.
extra virgin olive oil 10 g Remove.
snack
apples 300 grams Replace with 1/2 cup of oats or 25-30g complex carb
whey protein 30 g I'll let it slide here
extra virgin olive oil 10 g Remove, for now.
dinner
fish 200 g
green leafy vegetables 200 g
wholewheat bread 100 g Remove this altogether. Let's cut off the carbs right now to speed up fat loss.
extra virgin olive oil 10 g Add another 10g (2 teaspoons) since we aren't using carbs anymore.
Before bed: ADD A MEAL!! Components: fat as an energy source and to slow digestion and a slow digesting protein source. Options for protein: Whole milk cottage cheese, casein, red meat. Example of my before bed shake: 2 scoops casein, 2 tablespoons natural peanut butter. You can use a tablespoon of extra virgin olive oil, or whatever fat source you'd like though.
stats
Age 29
Height 5 ft 10 inch (177 cm)
Weight 169 lbs (or 77kg )
Bf% I suppose around 13%
Cycle history I did 2 cycles, if I remember right in 2007 deca 200mg winstrol tabs 30 mg per week for 4 weeks and then deca 200mg sustanon 275 mg for 4 additional weeks - that worked
in summer 2008 I did a cycle with deca 275 mg and sustanon 325 mg for 10 weeks and that didn't work, I think the gear was bogus
then I did a small cycle with anavar only in january 2009 with gave me good results (not much muscle but good shape)
Years training i restarted in 2007 til now, I trained in 2003 to 2006 as well
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