The basic criteria for this diet is a 200-220lb male. 15-25% body fat. 16-26 years old.




reason i mention body composition is for you, the reader, to adjust the portions in this diet for your own needs.





7:00am:

(3) Egg whites w/ (1) yolk
(1) protein shake
(1) cup Oatmeal


10:00am:


(1) protein shake
(1) yam


12:30pm:


(1) chicken breast
(1/2) half head of lettuce


3:00pm:

(1) protein shake
(3 ) egg whites w/ (1) egg yolk

5:30pm:

(11/2) Chicken Breast


8:00pm:

(3) egg whites w/(1)yolk
(1) protein shake








to make the diet more bearable (diversity wise) you can CAREFULLY substiture an item in 2-3 of your meals of nutritionally and calorically similar food.

(DO NOT replace your dinner time chicken breast with a chunk of cheese (HIGH FAT) , or even worse a grain like bagel or bowl of rice (CARBS are a big NO NO after 2pm!)



hope this gives a framework for someone out there looking to find a diet example.

this basic diet layout is used everyday by my brother and many top body builders at our gold's whom we train with.

im sure that can get quite boring after a week, any other good substitutes for eggs? as far as a food source, i dont think there is, but as far as easy to make, eggs annoy the balls off me to make.

good write up though.

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it reminded me i havnt had eggs in a while, so now i am eating an egg sammich

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an easy way to get in your eggs is to boil a 12-16 at a time. keep them in the fridge until you have to eat em. theyre fine cold, or pop em in the microwave.


there isnt much out there which can subsitute such a good protein source as eggs. however, most supplement shops sell egg white powder if preperation/cooking is an issue. as for replacing other foods, chicken can be replaced by a salmon steak, can of tuna, liver, etc. lettuce can be replaced by carrots, spinach, or other dark green or orange vegetables in an equivelant portion. the yam is crucial because it is the most nutritious food in the world pound for pound and will supply your body with a majority of its daily complex carbohydrates which are especially important for maintaining energy when going to the gym is done later in the day or at night. but this diet is not set in stone, read up on nutrition for yourselves and figure out way to modify/improve this basic outline for your own needs.

deff looks good, but i just refuse to eat yams

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looks good, but my mom doesn't keep meat in the house since my parents are vegetarian

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tell her to take that meat

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yams aka sweet potatos? theyre pretty damn good to me. i put mine in a plastic bag and pop them in the microwave for 4 minutes. instant baked potato goodness.

many bodybuilders diet successfuly without meat. its a lot more complicated in order to get all the vitamins, not simply the protein, which meat provides. if i was you i would get a costco sized bag of frozen chicken breast and keep it in the fridge. that way nobody has to see fresh chicken sitting with the rest of the food.

that would be great...if i didn't have a job.

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?? the diet or the training?


as for the food, you can throw it in a little inslulated lunch box and eat it when you can. as for training, i know guys that come in to the gym 9pm and later everyday of their lives because during the day they have jobs. it all depends on the individual and how important the sport really is and whether or not they are going to make excuses.

yea, them shits is nasty

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The eating part is the hardest. I cant be taking breaks all the time. I get one a day and i work 10 hour shifts.

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This is for someone who is exercising daily right?

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not necessarily. but if you are exercising it goes even better with the diet in helping you lose weight and such.

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Good thing I saw this I was working on my diet now to burn some fat to throw in with my schedule I was going by what you gave me before and stuff I mixed and matched but I was still doing shitty with keeping with the diet. I was more concentrated on routine. I got the routine together so now diet is my perrogative.

How long do you think following this diet would it take me 6ft 190 lbs to get down to 150s because thats the weight I want to figth at

what protein shakes do you recomend that are cheap and how much carrots would I need to eat to replace the lettuce.

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Training Routine

for protein I use Optimum Nutrition (ON)

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ON's is cheap, but tastes like shit IMO. muscle milk is well worth the money to me.




as for you rickt, you want to drop 40 lbs and you are 6ft even? i would focus more on fat content then weight, let yourself grow muscle and drop the fat. you may just see your weight stay the same, or even increase. but since you told me you are going to start the diet (presuming you stick to it) you just may see a drop in weight as your body is shocked by a new metabolic cycle and new daily caloric intake.

i think ON tastes great

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I dont like the current flavor I have. but Im gonna suffer through it

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