I looked and wrote down 3 different diets and would find one better.So I went to the diet and nutrition thred and found this one.This is a masterpiece for leaning from our buddy RMKICKS.To be honest I do not know a whole lot about Bodybuilding dieting and have decided to go in head first with diet and training.I have learned a ton from you Kubes and you have gave me the motivation to continue in this journey.Let me know what you think.I am 222lbs and 22% bf,I am looking to lean and loose bf.
Meal 1: 1 serving Egg Frittata (see recipe
here)
Meal 2: 6 oz (cooked) tilapia, or any lean white fish; 1/2 cup oats (dry measure)
Meal 3: 6 oz (cooked) grass-fed beef, 1 cup green vegetables, 1/2 cup (cooked) brown rice
Meal 4 (Pre-Workout): 50g whey isolate; 1/4 cup cream of rice (dry measure), prepared with water; 1 tbsp almond butter*
Intra-Workout: 90g carbs from highly branched cyclic dextrin, 40g casein hydrolysate, mixed in 1,500ml water
Meal 5 (Post-Workout): 2 Yam-Apple-Almond Pancakes** (see recipe
here)
Meal 6: 6 oz (cooked) cod, or any lean white fish; 1 cup veggies; 1 serving Protein Berry Crisp
>>TOTALS: 3,652 calories, 311g protein, 233g carbs, 164g fat.
*Mix the nut butter into the cream of rice. Consume this meal about an hour before your workout.
**Because you got plenty of nutrition in your intra-workout shake, you don't neeed to rush to eat your post-workout meal. Take your time, and enjoy it.
OFF DAYS (NO TRAINING)
Meal 1: 6 whole eggs, 1/2 tbsp virgin coconut oil, 1 cup spinach, 1 oz avocado
Meal 2: 50g whey isolate, 2 tbsp almond butter, 2 slices ezekiel toast, 1/2 tbsp organic butter
Meal 3: 6 oz (cooked) grass-fed beef, 1 cup green vegetables, 8 oz (cooked) sweet potato
Meal 4: 6 oz (cooked) tilapia, 1 cup berries, 2 slices ezekiel toast, 1/2 tbsp organic butter
Meal 5: 6 oz (cooked) chicken, 8 oz (cooked) sweet potato, 1 cup vegetables
Meal 6: 6oz (cooked) chicken, 8 oz (cooked) sweet potato, 1 cup vegetables
>>TOTALS: 2,881 calories, 277g protein, 252 carbs, 85g fat
WEIGHT TRAINING
Work out four days per week, splitting up your
routine as follows: legs, chest and shoulders, back, arms.
CARDIO
Perform 45 minutes of brisk walking six days per week upon waking. (Do not do cardio on leg day.) Mix a shake containing 10g BCAAs and consume it gradually throughout the session.
WEEK 2
NUTRITION
TRAINING DAYS
Meal 1: 1 serving Egg Frittata
Meal 2: 6 oz (cooked) tilapia, or any lean white fish
Meal 3: 6 oz (cooked) grass-fed beef, 1 cup green vegetables, 1/2 cup (cooked) brown rice
Meal 4 (Pre-Workout): 50g whey isolate; 1/4 cup cream of rice (dry measure), prepared with water; 1 tbsp almond butter*
Intra-Workout: 90g carbs from highly branched cyclic dextrin, 40g casein hydrolysate, mixed in 1,500ml water
Meal 5: (Post-Workout): 2 Yam-Apple-Almond Pancakes**
Meal 6: 6 oz (cooked) cod, or any lean white fish; 1 cup veggies; 1 serving Protein Berry Crisp
>>TOTALS: 3,497 calories, 306g protein, 206g carbs, 161g fat
*Mix the nut butter into the cream of rice. Consume this meal about an hour before your workout.
**Because you got plenty of nutrition in your intra-workout shake, you don't neeed to rush to eat your post-workout meal. Take your time, and enjoy it.
OFF DAYS (NO LIFTING)
Meal 1: 6 whole eggs, 1/2 tbsp virgin coconut oil, 1 cup spinach, 1 oz avocado
Meal 2: 50g
whey isolate, 2 tbsp almond butter
Meal 3: 6 oz (cooked) grass-fed beef, 1 cup green vegetables, 8 oz (cooked) sweet potato
Meal 4: 6 oz (cooked) tilapia, 1 cup dark-colored berries, 2 slices ezekiel toast, 1/2 tbsp organic butter
Meal 5: 6 oz (cooked) chicken, 8 oz (cooked) sweet potato, 1 cup vegetables
Meal 6: 6 oz (cooked) chicken, 8 oz (cooked) sweet potato, 1 cup vegetables
>>TOTALS: 2,682 calories, 271g protein, 224g carbs, 78g fat
8 Amazing Fat-Burning Intervals>>>
WEIGHT TRAINING
Work out four days per week, splitting up your routine as follows: legs, chest and shoulders, back, arms.
CARDIO
Increase walk duration to 50 minutes. Mix a shake containing 10g BCAAs and consume it gradually throughout the session.
WEEK 3
NUTRITION
TRAINING DAYS
Meal 1: 1 serving Egg Frittata
Meal 2: 6 oz (cooked) tilapia, or any lean white fish
Meal 3: 6 oz (cooked) grass-fed beef, 1 cup green vegetables
Meal 4 (Pre-Workout): 50g whey isolate; 1/4 cup cream of rice (dry measure), prepared with water; 1 tbsp almond butter
Intra-Workout: 90g carbs from highly branched cyclic dextrin, 40g casein hydrolysate, mixed in 1,500ml water
Meal 5 (Post-Workout): 2 Yam-Apple-Almond Pancakes
Meal 6: 6 oz (cooked) cod, or any lean white fish; 1 cup veggies; 1 serving Protein Berry Crisp
>>TOTALS: 3,389 calories, 303g protein, 183g carbs, 160g fat
OFF DAYS (NO LIFTING) AND PUMP DAYS
Meal 1: 6 whole eggs, 1/2 tbsp virgin coconut oil, 1 cup spinach, 1 oz avocado
Meal 2: 50g whey isolate, 2 tbsp almond butter
Meal 3: 6 oz (cooked) grass-fed beef, 1 cup green vegetables, 4 oz (cooked) sweet potato
Meal 4: 6 oz (cooked) tilapia, 1 cup dark-colored berries, 2 slices Ezekiel toast, 1/2 tbsp organic butter
Meal 5: 6 oz (cooked) chicken, 8 oz (cooked) sweet potato, 1 cup vegetables
Meal 6: 6 oz (cooked) chicken, 8 oz (cooked) sweet potato, 1 cup vegetables
>>TOTALS: 2,566 calories, 270g protein, 196g carbs, 78g fat
WEIGHT TRAINING
Work out five days per week, splitting up your
routine as follows: legs, chest and shoulders, back, arms, and one additional leg day. The second leg day should be lighter than the first—use less weight and perform more sets of higher reps (for example, 12 and above). This is called a “pump day.”
CARDIO
Perform 50 minutes of brisk walking five days per week upon waking. (Do not do cardio on either leg day.) Mix a shake containing 10g BCAAs and consume it gradually throughout the session.
WEEK 4
Nutrition
TRAINING DAYS
Meal 1: 1 serving Egg Frittata
Meal 2: 6 oz (cooked) tilapia, or any lean white fish
Meal 3: 6 oz (cooked) grass-fed beef, 1 cup green vegetables
Meal 4 (Pre-Workout): 50g whey isolate; 1/4 cup cream of rice (dry measure), prepared with water; 1 tbsp almond butter
Intra-Workout: 90g carbs from highly branched cyclic dextrin, 40g casein hydrolysate, mixed in 1,500ml water
Meal 5 (Post-Workout): 2 Yam-Apple-Almond Pancakes
Meal 6: 6 oz (cooked) cod, or any lean white fish; 1 cup veggies; 1 serving Protein Berry Crisp
>>TOTALS: 3,389 calories, 303g protein, 183g carbs, 160g fat
OFF DAYS (NO LIFTING) AND PUMP DAYS
Meal 1: 6 whole eggs, ½ tbsp virgin coconut oil, 1 cup spinach, 1 oz avocado
Meal 2: 50g whey isolate, 2 tbsp almond butter
Meal 3: 6 oz (cooked) grass-fed beef, 1 cup green vegetables
Meal 4: 6 oz (cooked) tilapia, 1 cup dark-colored berries, 2 slices Ezekiel toast, ½ tbsp organic butter
Meal 5: 6 oz (cooked) chicken, 1 cup vegetables
Meal 6: 6 oz (cooked) chicken, 4 oz (cooked) sweet potato, 1 cup vegetables
>>TOTALS : 2,102 calories, 266g protein, 84g carbs, 78g fat
WEIGHT TRAINING
Work out five days per week, splitting up your routine as follows: legs, chest and shoulders, back, arms, and one additional leg day.
CARDIO
Perform 50 minutes of brisk
walking five days per week upon waking. (Do not do cardio on your first leg day or your back day.) Mix a shake containing 10g of BCAAs and consume it gradually throughout the session.
WEEK 5
NUTRITION
TRAINING DAYS
Meal 1: 1 serving Egg Frittata
Meal 2: 6 oz (cooked) tilapia, or any lean white fish
Meal 3: 6 oz (cooked) grass-fed beef, 1 cup green vegetables
Meal 4 (Pre-Workout): 50g whey isolate; 1/4 cup cream of rice (dry measure), prepared with water; 1 tbsp almond butter
Intra-Workout: 90g carbs from highly branched cyclic dextrin, 40g casein hydrolysate, mixed in 1,500ml water
Meal 5 (Post-Workout): 2 Yam-Apple-Almond Pancakes
Meal 6: 6 oz (cooked) cod, or any lean white fish; 1 cup veggies; 1 serving Protein Berry Crisp
>>TOTALS: 3,389 calories, 303g protein, 183g carbs, 160g fat
OFF DAYS (NO LIFTING) AND PUMP DAYS
Meal 1: 6 whole eggs, 1/2 tbsp virgin coconut oil, 1 cup spinach, 1 oz avocado
Meal 2: 50g whey isolate, 2 tbsp almond butter
Meal 3: 6 oz (cooked) grass-fed beef, 1 cup green vegetables
Meal 4: 6 oz (cooked) tilapia, 1 cup dark-colored berries, 2 slices Ezekiel toast, 1/2 tbsp organic butter
Meal 5: 6 oz (cooked) chicken, 4 oz (cooked)
sweet potato, 1 cup vegetables
Meal 6: 6 oz (cooked) chicken, 8 oz (cooked) sweet potato, 1 cup vegetables
>>TOTALS: 2,334 calories, 268g protein, 140 carbs, 78g fat
WEIGHT TRAINING
Work out six days per week, splitting up your routine as follows: legs, chest and shoulders, back, arms, one additional leg day, and one additional back day. Perform the second back day with more volume and less weight as you have been for the second leg day.
CARDIO
Perform 50 minutes of brisk walking four days per week upon waking. (Do not do cardio on your heavy leg day, your heavy back day, or chest and shoulder day.) Mix a
shake containing 10g BCAAs and consume it gradually throughout the session.
WEEK 6
NUTRITION
TRAINING DAYS
Meal 1: 1 serving Egg Frittata
Meal 2: 6 oz (cooked) tilapia, or any lean white fish
Meal 3: 6 oz (cooked) grass-fed beef, 1 cup green vegetables
Meal 4 (Pre-Workout): 50g whey isolate; 1/4 cup cream of rice (dry measure), prepared with water; 1 tbsp almond butter
Intra-Workout: 90g carbs from highly branched cyclic dextrin, 40g casein hydrolysate, mixed in 1,500ml water
Meal 5 (Post-Workout): 2 Yam-Apple-Almond Pancakes
Meal 6: 6 oz (cooked) cod, or any lean white fish; 1 cup veggies; 1 serving Protien Berry Crisp
>>TOTALS: 3,389 calories, 303g protein, 183g carbs, 160g fat
OFF DAYS (NO LIFTING) AND PUMP DAYS
Meal 1: 6 whole eggs, 1/2 tbsp virgin coconut oil, 1 cup spinach, 1 oz avocado
Meal 2: 50g whey isolate, 2 tbsp almond butter
Meal 3: 6 oz (cooked) grass-fed beef, 1 cup green vegetables
Meal 4: 6 oz (cooked) tilapia, 1 cup dark-colored berries, 2 slices Ezekiel toast, 1/2 tbsp organic butter
Meal 5: 6 oz (cooked) chicken, 4 oz (cooked) sweet potato, 1 cup vegetables
Meal 6: 6 oz (cooked) chicken, 4 oz (cooked) sweet potato, 1 cup vegetables
>>TOTALS: 2,218 calories, 267g protein, 112g carbs, 78g fat
WEIGHT TRAINING
Work out seven days per week, splitting up your routine as follows: legs, chest and
shoulders, back, arms, one additional leg day, one additional back day, and one additional chest and shoulder day (done in the same fashion as described in previous weeks).
CARDIO
Perform 50 minutes of brisk walking four days per week upon waking. (Do not do cardio on your heavy leg day, your heavy chest and shoulder day, or your heavy back day.) Mix a shake containing 10g BCAAs and consume it gradually throughout the sessions.
WEEK 7
NUTRITION
TRAINING DAYS
Meal 1: 1 serving Egg Frittata
Meal 2: 6 oz (cooked) tilapia, or any lean white fish
Meal 3: 6 oz (cooked) grass-fed beef, 1 cup green vegetables
Meal 4 (Pre-Workout): 50g whey isolate; 1/4 cup cream of rice (dry measure), prepared with water; 1 tbsp almond butter
Intra-Workout: 90g carbs from highly branched cyclic dextrin, 40g casein hydrolysate, mixed in 1,500ml water
Meal 5 (Post-Workout): 2 Yam-Apple-Almond Pancakes
Meal 6: 6 oz (cooked) cod, or any lean white fish; 1 cup veggies; 1 serving Protein Berry Crisp
>>TOTALS: 3,389 calories, 303g protein, 183g carbs, 160g fat
OFF DAYS (NO LIFTING) AND PUMP DAYS
Meal 1: 6 whole eggs, 1/2 tbsp virgin coconut oil, 1 cup spinach, 1 oz
avocado
Meal 2: 50g whey isolate, 2 tbsp almond butter
Meal 3: 6 oz (cooked) grass-fed beef, 1 cup green vegetables
Meal 4: 6 oz (cooked) tilapia, 1 cup dark-colored berries, 2 slices Ezekiel toast, 1/2 tbsp organic butter
Meal 5: 6 oz (cooked) chicken, 1 cup vegetables
Meal 6: 6 oz (cooked) chicken, 4 oz (cooked) sweet potato, 1 cup vegetables
>>TOTALS: 2,102 calories, 266g protein, 84g carbs, 78g fat
WEIGHT TRAINING
Work out seven days per week, splitting up your routine as follows: legs, chest and shoulders, back,
arms, one additional leg day, one additional back day, and one additional chest and shoulder day.
CARDIO
Perform 50 minutes of brisk walking three days per week. (Do cardio only on pump days.) Mix a shake containing 10g BCAAs and consume it throughout the session.
WEEK 8
NUTRITION
TRAINING DAYS
Meal 1: 1 serving Egg Frittata
Meal 2: 6 oz (cooked) tilapia, or any lean white fish
Meal 3: 6 oz (cooked) grass-fed beef, 1 cup green vegetables
Meal 4 (Pre-Workout): 50g whey isolate; 1/4 cup cream of rice (dry measure), prepared with water; 1 tbsp almond butter
Intra-Workout: 90g carbs from highly branched cyclic dextrin, 40g casein hydrolysate, mixed in 1,500ml water
Meal 5 (Post-Workout): 2 Yam-Apple-Almond Pancakes
Meal 6: 6 oz (cooked) cod, or any lean white fish; 1 cup veggies; 1 serving Protein Berry Crisp
>>TOTALS: 3,389 calories, 303g protein, 183g carbs, 160g fat
OFF DAYS (NO LIFTING) AND PUMP DAYS
Meal 1: 6 whole eggs, 1/2 tbsp virgin coconut oil, 1 cup spinach, 1 oz avocado
Meal 2: 50g whey isolate, 2 tbsp almond butter
Meal 3: 6 oz (cooked) grass-fed beef, 1 cup green vegetables
Meal 4: 6 oz (cooked) tilapia, 1 cup dark-colored berries
Meal 5: 6 oz (cooked) chicken, 1 cup vegetables
Meal 6: 6 oz (cooked) chicken, 4 oz (cooked) sweet potato, 1 cup vegetables
>>TOTALS: 1,903 calories, 260g protein, 56g carbs, 71g fat
WEIGHT TRAINING
Work out seven days per week, splitting up your routine as follows: legs, chest and shoulders, back,
arms, one additional leg day, one additional back day, and one additional chest and shoulder day.
CARDIO
Perform 55 minutes of brisk walking three days per week. (Do cardio only on your pump days.)
EGG FRITTATA
MAKES 4 SERVINGS
INGREDIENTS
- 8 tsp red palm oil
- 16 oz ground turkey thigh
- 12 whole eggs
- Salt and pepper to taste
- Mixed vegetables, as desired
- Large salad with 2 tbsp extra-virgin olive oil
DIRECTIONS
- Pour the red palm oil into a large skillet set over high heat. When the oil is hot, reduce heat to medium, add the ground turkey, and cook, stirring occasionally, until it is nicely brown and cooked through.
- Meanwhile, in a large bowl, whisk eggs until thoroughly mixed. Season with salt and pepper.
- Set a large non-stick skillet over medium-high heat and spray pan with non-caloric cooking spray. Pour the eggs into the pan, add the cooked ground turkey, and sprinkle the vegetables on top of the eggs.
- Reduce heat to medium-low and continue to cook, gently tilting the pan to move the eggs around the edges. When the frittata is mostly set, about 20 minutes, place it under the broiler for a minute or two to firm up the top and brown it a bit. Turn the frittata out of the pan and serve with the salad.
NUTRITION FACTS
Calories: 483, Carbs: 1g, Protein: 48g, Fat: 10g
YAM PANCAKES
Makes 1 serving (2 pancakes)
IngredIents
- 2 large free-range, organic eggs
- 3 1⁄2 tbsp almond butter
- 5 tbsp yam purée (steam yam, then blend)
- 1⁄2 tsp cinnamon
- 1⁄2 tsp nutmeg
- splenda or stevia to taste
- 2/3 cup apple, diced
- 2/3 tsp virgin coconut oil
Directions
1) In a food processor or blender, combine all ingredients except apple and coconut oil. Blend until mixture becomes a smooth batter.
2) Add coconut oil to a large frying pan over medium heat.
3) Fold apple chunks into the batter and pour into the pan, making two pancakes. Let the pancakes cook 2–3 minutes, then flip.
4) Serve hot and top with sugar-free syrup.
Nutrition Facts
Calories: 578
Carbs: 28g
Protein: 24g
Fat: 44g
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Originally Posted by kubes
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