My Diet (As it works for me and can be tailored for you)
Maintenance Diet
Drop added salt, soda, sugar and keep cheating days or times to once every week!
Creatine or Kre Ak with glutamine highly suggested for endurance and recovery!
Mass Days:
Meal 1 12 egg whites 1 whole egg, 1 cup of oatmeal, 2 of 12 grain pieces of toast 1000mg of Arginine, BCAA 1000mg.
Meal 2 2 scoops whey protein in H20, 1 banana.
Meal 3 8-10 oz protein( see list below), 2 oz nuts, 1 yam or 1 cup brown rice, salad 2000mg Beta Alanine.
Meal 4 8-10 oz protein( see list below), 1 cup of complex carbs (see list below) Drink 1 gallon of H20 over this meal.
Pre work out 20g of protein (Your favorite prepump such as N.O Explode or Muscle Pharms)
Meal 5 1 rice cake, finish the rest of your gallon of H20 if you have not yet!
Meal 6 8-10 oz protein source, 1 cup complex carbs, baked potato or yam
Meal 7 Rice cake, 20 oz of H20 and Protein shake with 1 tablespoon of peanut butter
Approximately 3500-4000 calories 460g protein, 250g carbohydrates
Cutting back Days:
Meal 1 10 egg whites 1 whole egg, 1/2 cup of oatmeal, 1000mg of Arginine (1tab), BCAA 1000mg.
Meal 2 2 scoops whey protein in H20, 1 banana.
Meal 3 6-8 oz protein( see list below), 2 oz nuts 2000mg Beta Alanine.
Meal 4 6-8 oz protein( see list below), 1/2 cup of complex carbs (see list below) Drink 1 gallon of H20 over this meal.
Meal 5 1 rice cake, finish the rest of your gallon of H20 if you have not yet!
Meal 6 6-8 oz protein source, 1/2 cup greens, salad
Meal 7 Protein shake
Approximately 2400 calories 300g protein, 125g carbohydrates
Follow this guideline and do not deviate! Record every thing you eat on a journal and document your health!
Proteins Acceptable:
Chicken Breast
Cottage Cheese**
Egg Whites
Halibut
Tilapia
Lean Ground Beef
Lean Meat
Tuna
Turkey Breast
Whey Protein
Complex Carbohydrates Acceptable:
Baked Potato
Baked beans
Cream of wheat
Flour Tortilla- 8 inch
Pasta- cooked
Plain Popcorn**
oatmeal
Brown rice (not "minute") slow cdooked
Rice Cakes**
Rye Bread**
Whole Grain bread** or ezekiel bread
Yams
Alfalfa Sprouts
Asparagus
Beets , Broccoli, Brussels, Sprouts, Cabbage, Carrots, Cauliflower, Celery, Cucumber, Eggplant, Green Peas, Leaf Lettuce, Mushrooms, Onions, Tomatoes, Spinach, Zucchini (All of natural foods)
**Indicates the food should be fat free
or low fat
By Scott Hoff 1/1/10
Foods to avoid:
Bacon, dough nuts, French fries, ice cream — they’re all unhealthy foods you should avoid, right? The short answer is yes; the longer answer is, find out what’s in the foods you’re eating, whether you think they're healthy or not.
“Don’tlook at cutting out a single food, but look at ingredients, processing, and preparation,” . It isn’t easy, but by avoiding certain unhealthy foods and ingredients, you can reduce your risk of developing many chronic health problems, including heart disease, high blood pressure, and even some cancers.
Unfortunately, many ingredients linked to serious health problems, such as heart disease, are hard to avoid. Salt, saturated and trans fats, refined sugars, and processed foods (because they can easily contain all of the previous items) are among the worst offenders. Here’s why, and how to spot them...
Unhealthy Hydrogenated Oil
“Hydrogenated oil or partially hydrogenated oil would be number one” on the list of food ingredients to avoid. The oils, both containing trans fats, increase LDL (bad) cholesterol levels and lower HDL (good) cholesterol levels in the body, so it’s like a double whammy, she adds. Trans fats can contribute to atherosclerosis, the buildup of cholesterol and other substances on the inside of arteries, resulting in narrowing or blockage of the arteries. Atherosclerosis increases the risk for stroke, heart attack, and heart disease.
Because they help preserve food, making it last longer and look better on store shelves, the oils are used in many different foods, including crackers, cookies, and packaged cakes. To avoid trans fats and other unhealthy ingredients, shoppers need to read nutrition labels carefully, both to see if trans fats are on the list and, if so, how much. The American Heart Association recommends that no more than 1 percent of your daily calories should come trans fat — for a typical 2,000-calorie-a-day diet, that’s a max of 20 calories.
Food labels list ingredients in order of weight; the more there is of an ingredient, the higher it appears on the list. “If hydrogenated oil is one of the first five ingredients, avoid that food altogether,”.
Sugar Ain’t So Sweet
Refined sugar is another ingredient to limit as much as possible because it contributes to obesity and high triglycerides, a fat in your blood. High levels of triglycerides can lead to atherosclerosis which, once again, increases the risk of stroke, heart attack, and heart disease. High triglycerides and abdominal obesity (fat around the waist) are also components of the metabolic syndrome, a condition that increases the risk of diabetes and heart disease.
Unfortunately, refined sugars, including table sugar, brown sugar, sucrose, fructose, high-fructose corn syrup, and dextrose, among others, are found in countless food items. “It’s very difficult, in this day and age, to cut out all high-fructose corn syrup" and other refined sugars. Limiting modified and refined sugars to “as little as possible” in your diet, opting to sweeten up with natural sugars like pure maple syrup, molasses, and sugar in the raw instead.
Another way to limit your sugar intake is to drink water instead of soda and other sweetened beverages.
Stop Shaking, Start Reading
Increased salt consumption has been linked to high blood pressure, which can lead to heart attack or stroke. Fortunately, table salt is easy to avoid: Just don’t pick up the shaker and skip or limit the amount you use in cooking.
It’s harder, but just as important, to avoid sodium compounds found in prepared and processed foods. Americans get as much as 75 percent of their total sodium intake from eating processed and prepared foods like canned soups, condiments, and mixes.
A single food item can contain several different sodium compounds, so to avoid excess salt consumers need to pay close attention to ingredient labels. In addition to the word “sodium” in an ingredient name, look for the word “soda” or the symbol “Na” on labels.
It may seem impossible to eliminate all unhealthy foods from your diet. A closer look at food labels, however, will help you avoid choices with the worst ingredients. And it’s a worthwhile effort: Limiting your exposure to unhealthy foods can lower your risk of many serious health problems, including heart disease, stroke, high blood pressure, and diabetes.
Contact me to design a diet that works for you!
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