I get a lot of question about diet in my PM box, so I figured I will post a new diet on here once a month or so, maybe if one of the smarter MODs can make this a sticky it can stay on top and remind me to post a new one. This diet I use for gains in lean muscle mass, by only having 3 meals a day consisting of carbs, means only 3 spikes of insulin per day, keeping you leaner. I will do cardio 3 time a week, low intensity 20-30 minutes. I like walking. I will be following this kind of diet for the next 2 ½ month as I want to lean out a bit and gain some quality muscle before I go to the Arnold’s to meet all my fitness girl-friends…lol…please keep in mind i am about 200lbs, so adjust the total calories as needed...enjoy it, post questions below and I will try to get to them as often as I can. And of course let me know what you think of this idea. Thanks…XXL
7:45 250 ml of egg whites
2 small tortillas, mushrooms, fat free cheese & salsa
1 English muffin with no sugar added jam & peanut butter
15 gm of whey protein
25 gm of oatmeal
10:15 1 1/2 can of tuna
15 ml of flax seed oil
12:45 8 eggs & green onion & light mayo (makes an egg salad)
3 pieces of whole-wheat bread w/ ham
1 banana
15 gm of whey protein
1 yogurt
3:15 1 1/2 can of tuna
15 ml of flax seed oil
5:15 120 gm of steak
20 gm of whey protein
Mustard
50 gm of carrots
5 ml of flax seed oil
1 HOUR TRAINING START 6:00PM to 7:00PM
7:15 60 gm of whey
5 rice cakes (caramel flavored)
1 apple
2.5 ml of flaxseed oil
9:30 125 gm of cottage cheese
15 gm of whey protein
1 no sugar added fat free yogurt
TOTAL CARBS: 300 GM – 1200 calories
TOTAL PROTEIN 320 GM – 1280 calories
APPROX TOTAL FAT: 63 GM – 567 calories
TOTAL CALORIES: 3047 calories per day
I borrowed this diet from someone who posted it in here......I am not purposely trying to plagarize....so if this is not cool, Moderators, please let me know and it wont happen again.
I don't like all of the same foods as this person does, so is it okay to substitute, as long as the Pro's, carbs and fats work out to be the same?
One more thing......how do you measure 120 gms. of steak, or carrots, etc.
I AM NEW....so I am assuming that there are measuring tools for this......is it a scale, or some type of measuring cup? What do I need to measure my food, and where do I get it?......
