I will be starting this diet this coming monday so would like to show it you guys and see what you think, i thinks it looks pretty good on paper, and looking forward to try it.
I will be training slingshot training system aswell with this diet.
190 pounds
12% bodyfat
Training 1 day on, 1 day off. constantly
Goal: Lean bulking
Goal: 205 pounds withing 13-14 weeks
Goal: Mostly muscle, glycogen, water (little fat)
Off days (non training days)
Meal 1 and 2 as hyperglycemia meals (high insulin), therefor much carbs and much fat in same meal.
Meal 1
- Whey protein (70g)
--> Kcal: 281 <--
--> Pro: 53,2 <--
--> Fat: 5,25 <--
--> Carb: 5,25 <--
Meal 2:
- Oatmeal (110g)
- Skimmed milk (350g)
- Blueberries (50g)
- Whole eggs (4stk)
--> Kcal: 1046 <--
--> Pro: 58.1 <--
--> Fat: 46.9 <--
--> Carb: 90.7 <--
Meal 3:
- Brokkoli (50g)
- Chicken breast (120g)
- Cooked ris (170g)
--> Kcal: 399 <--
--> Pro: 38.9 <--
--> Fat: 5.5 <--
--> Carb: 45.9 <--
Meal 4:
- Brokkoli (50g)
- Chicken breast (120g)
- Cooked ris (170g)
--> Kcal: 399 <--
--> Pro: 38.9 <--
--> Fat: 5.5 <--
--> Carb: 45.9 <--
Meal 5:
- Lean beef (200g)
--> Kcal: 210 <--
--> Pro: 38.6 <--
--> Fat: 6.0 <--
--> Carb: 0 <--
Meal 6:
- Eggwhites (8)
--> Kcal: 152 <--
--> Pro: 38.9 <--
--> Fat: 5.5 <--
--> Carb: 0 <--
Meal 7:
- Chicken breast (120g)
- Brokkoli (50g)
- Olive oil (20g)
--> Kcal: 366 <--
--> Pro: 33.9 <--
--> Fat: 24.9 <--
--> Carb: 1.1 <--
Meal 8:
- Casein protein (30g)
--> Kcal: 107,1 <--
--> Pro: 25,5 <--
--> Fat: 1,51 <--
--> Carb: 0,24 <--
== Pro: 326 == 1304kcal [44.08%]
== Fat: 99,79 == 898 [30.35%]
== Carb: 189 == 756kcal [25.55%]
== 2958kcal ==
Training days (Normal days)
Meal 1:
- Oatmeal (60g)
- Skimmed milk (200g)
- Blueberries(50g)
- Eggewhite (8stk)
--> Kcal: 480 <--
--> Pro: 49,8 <--
--> Fat: 5,3 <--
--> Carb: 52,6 <--
Meal 2:
- Brokkoli (50g)
- Chicken breast (120g)
--> Kcal: 191 <--
--> Pro: 33,9 <--
--> Fat: 5 <--
--> Carb: 1,1 <--
Meal 3:
- Brokkoli (50g)
- Chicken breast (120g)
--> Kcal: 191 <--
--> Pro: 33,9 <--
--> Fat: 5 <--
--> Carb: 1,1 <--
Meal 4:
- Lean beef (200g)
- Whole wheat pasta (200g)
--> Kcal: 512 <--
--> Pro: 47,6 <--
--> Fat: 11 <--
--> Carb: 53 <--
Meal 5:
- Whey protein (20g)
--> Kcal: 80 <--
--> Pro: 15 <--
--> Fat: 1,5 <--
--> Carb: 1,5 <--
Meal 6:
- Whey protein (50g)
- quick carbs (50g)
--> Kcal: 400 <--
--> Pro: 38 <--
--> Fat: 1,125 <--
--> Carb: 51 <--
Meal 7:
- Skimmet milk (200g)
- Oatmeal (60g)
- 3 Whole eggs
- 2 eggwhites
- Olivenolje extra virgin (23g)
Meal 7 as hyperglycemia (high insulin load)
--> Kcal: 895 <--
--> Pro: 47,6 <--
--> Fat: 55,8 <--
--> Carb: 48,4 <--
Meal 8:
- Brokkoli (50g)
- Chicken breast (150g)
--> Kcal: 235 <--
--> Pro: 42,1 <--
--> Fat: 6,3 <--
--> Carb: 1,1 <--
Meal 9:
- Casein protein (30g)
--> Kcal: 107,1 <--
--> Pro: 25,5 <--
--> Fat: 1,51 <--
--> Carb: 0,24 <--
== Pro: 333,4 == 1333,6kcal [43.78%]
== Fat: 96,93 == 872,37 [28.63%]
== Carb: 210,04 == 840,16kcal [27.58%]
** 3046,13kcal
Carb up days everyother 4 days, on legs and back days
Meal 1:
- Oatmeal (130g)
- Skimmed milk (200g)
- Blueberries (50g)
- Eggwhite (8stk)
--> Kcal: 732 <--
--> Pro: 57.8 <--
--> Fat: 10.8 <--
--> Carb: 96.8 <--
Meal 2:
- Brokkoli (50g)
- Chicken breast (120g)
--> Kcal: 170 <--
--> Pro: 33,9 <--
--> Fat: 5,2 <--
--> Carb: 1,1 <--
Meal 3:
- Brokkoli (50g)
- Chicken breast (120g)
--> Kcal: 170 <--
--> Pro: 33,9 <--
--> Fat: 5,2 <--
--> Carb: 1,1 <--
Meal 4:
- Lean beef (200g)
- Whole wheat pasta (400g)
--> Kcal: 815 <--
--> Pro: 56.6 <--
--> Fat: 16 <--
--> Carb: 106 <--
Meal 5:
- Whey protein (20g)
--> Kcal: 80 <--
--> Pro: 15 <--
--> Fat: 1,5 <--
--> Carb: 1,5 <--
Meal 6:
- Whey protein (50g)
- Quick carbs (90g)
--> Kcal: 560 <--
--> Pro: 38 <--
--> Fat: 1,125 <--
--> Carb: 91 <--
Meal 7:
- Skimmed milk (200g)
- Oatmeal (130g)
- 3 whole eggs
- 2 eggwhites
- Extra virgin olive oil (23g)
Meal 7 as hyperglycemic meal (High insulin)
--> Kcal: 1165 <--
--> Pro: 55.5 <--
--> Fat: 60.7 <--
--> Carb: 92.5 <--
Meal 8:
- Brokkoli (50g)
- chicken breast (150g)
--> Kcal: 235 <--
--> Pro: 42,1 <--
--> Fat: 6,5 <--
--> Carb: 1,1 <--
Meal 9:
- Casein protein (30g)
--> Kcal: 107,1 <--
--> Pro: 25,5 <--
--> Fat: 1,51 <--
--> Carb: 0,24 <--
== Pro: 358.3 == 1433.2kcal [43.78%]
== Fat: 112.93 == 1016 [28.63%]
== Carb: 391.1 == 1564.4kcal [27.58%]
** 4013.6kcal
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