The original diet is on the first page. My analysis was sent directly to big ferrigno, but I will post it here too.
Diet Analysis
Meal 1 – Instead of just a bowl of oatmeal, use this instead:
2/3 cup oatmeal + 3 tsp. Almonds (slivered) + 1 Scoop Protein powder = 271 calories, 7 grams of Fat, 24 grams or more of Protein, and 28 grams of Carbs.
You can also make Power Pancakes and eat them a couple days of the week instead of the oatmeal. Here is the recipe – 5 egg whites + 1 Scoop Protein powder + 2 Tablespoons Canola oil + 1 cup uncooked Oatmeal + 1 tablespoon vanilla extract. Cook the oatmeal until thick. Put the egg whites, protein powder, Canola oil, and vanilla in a blender for 10 seconds – then slowly add in the oatmeal – blend evenly and completely. Then take the mixture out and cook on the stove. This recipe makes 8-9 medium sized pancakes and each cake has 67 calories, 3 grams of fat, 6 grams or more of Protein, and 5 grams of Carbs.
Also, to replace the vector cereal a few times, eat a wheat bagel with peanut butter and change the eggs to just egg whites.
Meal 2 - Add at least 3 oz. of protein to the pasta, like chicken or turkey chunks and mix with olive oil/vinegar. Cut out the fruit.
Meal 3- Mix the tuna with 4 teaspoons of light mayo + 2 teaspoons of olive oil. Then eat it in a mini pita pocket with lettuce and tomato (if you like these). Cut out the extra vegetables if you add them to the sandwich. Each pita has 386 calories, 10 grams of Fat, 60 grams of Protein, and 36 grams of Carbs. To alternate foods, you can use whole wheat bread and/or a soft flour tortilla to vary the meal.
Meal 4 – Keep the eggs, but only eat one yolk and the rest egg whites. Cut out the rice cakes and replace them with whole wheat bread or rye bread, crackers and/or Melba toast with the peanut butter. For variety, eliminate the bread and peanut butter and replace with a baked potato with real butter and top it off with some type of cheese.
Meal 5 – Like in meal 3, mix the tuna with light mayo and olive oil and eat it on one slice of whole wheat or rye bread. You could also use a flour tortilla or with a whole grain roll.
Meal 6- Keep the protein, but cook it in some olive oil to add in some good fats and then eat with some brown rice, yams, or some legumes (beans).
Last meal - Keep the protein shake at the end of the night.
The way that I have laid this out for you is to see that each meal needs to be balanced with protein, fat, and carbs. This is an Isocalorie diet that keeps our insulin and glucagon levels steady so you are burning fat, but in the meantime, adding on solid muscle weight and size. I have a number of different recipes for egg dishes for the AM meal and other recipes for lunches and suppers.
A few tips: Add in more fish (cod, catfish, etc…) marinated in olive oil, lemon juice, and butter and either grill it out or use a broiler; add in some red meat and turkey to your meals and not just chicken and tuna – you are trying to gain weight, so you need more protein in different forms; add in some pork, shrimp, cheese (although limit these to an early snack); depending on what time you workout, you should eat 2 chocolate Pop Tarts 1.5 to 2 hours prior to your workout. This is one of the best pre-workout snacks there is – the chocolate acts as a stimulant, and each pop tart has ample complex carbs, fat, and some protein to help stabilize your insulin levels. Eat some pizza too- this is a perfect meal if you eat healthy toppings and stay away from organ meats like sausage.
Keep drinking water and if you like, drink at least two cups of coffee/day to help spike your thermogensis (burning body fat). Also, instead of just peanuts, eat some sunflower seeds, mixed nuts, etc… These are extremely high in good quality protein and healthy fats.
This is a basic analysis – eat right, train hard, and get lots of rest and you should be able to pass your plateau and start gaining some solid weight without the fat.
(This information in no way should replace the advice of a medical professional).
