DIET TEMPLATE
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MEAL 1 @ 9am
1 x protein, 1 x starchy carb, 1 x fruit, 1 x fat
MEAL 2 @ 12:00pm
1 x protein, 1 x starchy carb, 1 x fruit, 1 x vegetable
MEAL 3 @ 3:30pm
1 x protein, 1 x starchy carb, 1 optional fruit, 1 x vegetable
MEAL 4 IF WORKOUT @ 6:30pm
PWO drink (see below)
1hr later PWO MEAL 1 x protein, 1 x starchy carb, 1 x fat
MEAL 4 IF NOT WORKOUT @ 6:00pm
1 x protein, 1 x vegetable, 1 x fat
MEAL 5 @ 9pm
1 x protein, 1 x fat, 1 x optional vegetable
FOOD CHOICES
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Make up the diet template above with foods from the following choices:
PROTEINS (1 protein = any of following choices)
- 8oz of: lean beef, chicken breast, turkey breast, tuna, fish (salmon, herring, mackerel, swordfish..)
(these are raw/uncooked weights)
- 6 WHOLE eggs
- protein powder can be used in place of a protein IN AN EMERGENCY ONLY - 2 scoops with 1 TABLESPOON FLAXMEAL added
*You can also combine proteins, e.g. 4oz of meat plus 3 eggs or 1 scoop protein powder
STARCHY CARBS (1 starchy carb = any of the following choices)
- 1 cup oatmeal
- 4 slices of wholegrain or ezekiel toast
- 1 cup basmati or wholegrain rice
- 3/4 cup wholewheat pasta
- 1 cup couscous
- 2 medium-sized potatoes or sweet potatoes
(these are raw/uncooked weights)
*You can also combine carbs e.g. half cup oatmeal plus 2 pieces toast
FAT (1 fat = any of the following choices)
- 1 tablespoon olive oil
- 1 tablespoon macademia nut oil
- 1 tablespoon peanut butter
- 1 tablespoon fish oil
- 1 handful nuts (almonds, walnuts, pecans, macademias, cashews)
- cheese (in moderation)
OR you can substitute a fat for a fatty protein: take a lean protein and add fat to it, e.g. chicken wings, or chicken breast with cheese and bacon.
VEGETABLE (1 vegetable = unlimited amounts of any combination of the following veggies)
- broccoli, spinach, lettuce, asparagus, green beans, mushrooms, cauliflower, onion, tomato, kale, celery, cabbage
BETWEEN MEALS (IMPORTANT)
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In addition to the meals above, make the following protein shake:
1 SCOOP PROTEIN POWDER + 6 RAW WHOLE EGGS
And sip this between your solid meals, e.g. in class. Take a swig 4-5 times a day until it's all gone. Swig it around 10:30am, 1:30-2:00pm, 5pm, 8pm and right before bed if there's any left by then.
WATER
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You MUST take in 6-8 litres of water each day on this diet. This is to support your kidneys in a high protein environment along with the other health/muscle benefits of water.
Hint: fill some bottles of water in the morning, say 1 gallon jug plus 2 x 1 litre bottles and make sure these are gone by the end of the day.
Hint 2: don't leave it til late to drink your water otherwise you'll be peeing all night
CONDIMENTS
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You can use low-moderate amounts of low carb ketchup/bbq sauce, mayonnaise, salsa, guacamole, yogurt and mustard.
You should use lemon juice and/or vinegar as much as possible as they have health and insulin sensitivity benefits.
MISC
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Cook in butter or olive oil - do not count this as part of your fat intake.
PWO DRINK
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Right after your workout take 2 scoops protein in 8-10oz fruit juice or with two large bananas.
PWO MEAL
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Feel free to substitute this meal for a large subway, a good amount of pizza or a couple of big macs. In fact I would suggest you do this as post workout is the best time to get in calories. These are your designated (optional) cheat meals. You can sneak in some cookies etc at other times of the week if you must but pwo is the best time.
If you eat a 'clean' meal post workout, feel free to eat more calories than usual.
Note: This is NOT in substitution of your pwo drink, you ALWAYS have your protein and carb drink after a workout regardless of whether you cheat or not.
CHEAT MEAL
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See PWO meal.
SUPPLEMENTS
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Take 10g fish oil a day, 2g with every meal.
Take 1 multivitamin in the morning: NOW Adam is a good brand.
(these are the basic supplements, we can add more if your budget stretches that way)
SAMPLE DIET
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MEAL 1 @ 9am
3 eggs with 4oz beef and 1/4 cup cheese scrambled, 1 cup oatmeal with berries
MEAL 2 @ 12:00pm
salad: 8oz chicken breast, 3/4 cup pasta, handful grapes, lots of salad greens, a little lowfat dressing
MEAL 3 @ 3:30pm
8oz beef cooked with tomatoes and chilli spices and a small amount of kidney beans, 1 cup basmati rice
MEAL 4 IF WORKOUT @ 6:30pm
PWO drink: 2 scoops protein in 10oz cranberry juice
1hr later PWO MEAL: 8oz salmon, 1 cup couscous, olive oil (feel free to eat more than usual here) OR junk food meal as above
MEAL 4 IF NOT WORKOUT @ 6:00pm
8oz salmon, broccoli, olive oil
MEAL 5 @ 9pm
8oz lean beef with low carb ketchup, green beans, olive oil
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