Hey guys,
my diet is below and laid out according to certain stats.
A few precursors; I chose a 50/30/20 split rather than a 40/40/20 split just purely from past experiences. I find this works good for me and the extra protein reacts well with my body.
I think I will switch my last meal to Casein Protein as it is my last meal before bed and it is close to the time I sleep anyways. At about 3/4 the way into the diet, I plan on adding Wheat Germ in my morning shake. I find the boost in fibre really helps me bust through the late plateau. I have a very slow metabolism, so it helps keep me regular too.
I plan on having a cheat meal [Just a meal, not a full-fledged day] every week on Saturday. If I feel I didn't lose enough weight that week, Cheat meal will be skipped. I plan to weigh in every week, on the Friday.
I plan on using this diet for 12 weeks. I have been looking a lot into Clen, and would like to try a 6 week Cycle to see how it treats me. I haven't been dieting recently, so I will probably do this for about 2-4 weeks to get my body used to the diet and exercise again, then try out the Clen about 1/3 way in.
I plan on doing cardio 6 days a week upon wake on an empty stomach (6:00 A.M.) for 30 minutes. I also run to-fro my gym, which is another 45 minutes. I will incorporate a hypertrophic style workout alongside a more circuit style rest system keeping the rests in between to 60 seconds max. I will workout about 5 times a week with 2 days of rest on Saturday and Sunday.
This being said, and hoping you are still with me, my diet is below lol
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Age: 21 Ht: 6'3 Wt: 235 BF%: 22-25%
Start Date: January 11, 2010 End Date: April 5, 2010 -- 12 Weeks
Weight Loss Goal: 40 Pounds
Dietary Guideline:
2000 Calories a day 50/30/20 Split
@ 2000 Cals a day - 1000cal P/ 600cal C/ 400cal F ---> 250g/150g/50g
2000/6 = ~333 calories a meal --> ~42g/25g/8g a meal
1-2 Gallon(s) of Water a day.
Seasoning: Pepper only | NO condiments
Cheat Meal: Sushi w/ 1 Pepsi every 2nd Week
Supplements: Multi-Vitamin & *****-3 Fish Oils
Meal 1 (8:00 A.M.)- BREAKFAST
2 Scoops 100% Optimum WHEY Protein - Cals: 240 Fat: 2g Carbs: 6g Protein: 48g
Rolled Oats [2/3 Cup (60g)] - Cals: 240 Fat: 4 Carbs: 40g Protein: 8g Fibre: 6g
2 Tbsp Organic Flaxseed (15g) - Cals: 70 Fat: 5g Carbs: 5g Protein: 3g Fibre: 4g
Blended in Magic Bullet
Totals - Cals: 550 Fat: 11g Carbs: 51g Protein: 59g Fibre: 10g
Meal 2 (10:30 A.M.)
1 Scoop 100% Optimum WHEY Protein - Cals: 120 Fat: 1g Carbs: 3g Protein: 24g
Totals - Cals: 670 Fat: 12g Carbs: 54g Protein: 83g Fibre: 10g
Meal 3 (1:00 P.M.) - LUNCH
5.oz Chicken Breast - Cals: 250 Fat: 10g Carbs: 0g Protein: 42g
Brown Rice (3/4 Cup) - Cals: 159 Fat: 1.5g Carbs: 33g Protein: 3.75g Fibre: 2.5g
Totals - Cals: 1079 Fat: 23.5g Carbs: 87g Protein: 129g (rounded .75g to 1g) Fibre: 12.5g
Meal 4 (3:30 P.M.) - PRE-WORKOUT
2 Scoops 100% Optimum WHEY Protein - Cals: 240 Fat: 2g Carbs: 6g Protein: 48g
2 Pieces Monestary Rye - Cals: 140 Fat: 0g Carbs: 28g Protein: 6g Fibre: 2g
2 Tbsp Kraft Natural Peanut Butter (30g) - Cals: 180 Fat: 16g Carbs: 6g Protein: 8g
Totals - Cals: 1639 Fat: 41.5g Carbs: 127g Protein: 191g Fibre: 14.5g
Meal 5 (6:30 P.M.) - POST-WORKOUT
5.oz Turkey Breast - Cals: 191 Fat: 1g Carbs: 0g Protein: 43g
2 Plain Rice Cakes - Cals: 70 Fat: .5g Carbs: 16g Protein: 2g Fibre: 1g
Totals - Cals: 1900 Fat: 43g Carbs: 142g Protein: 236g Fibre: 15.5g
Meal 6 (9:00 P.M.)
1 Scoop 100% Optimum WHEY Protein - Cals: 120 Fat: 1g Carbs: 3g Protein: 24g
Totals - Cals: 2020 Fat: 44g Carbs: 145g Protein: 260g Fibre: 15.5g
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2020 Daily Caloric Intake -- 18% Fats | ~30% Carbs | 52% Proteins | 11% carbs are Fibres
Close enough to the 2000 50/30/20 Split
Tell me what you think!
Thanks!
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