STUARTF
New member
This is a high protein, low carb diet to maintain muscle mass and lose fat. I vary the meats every day between hake fillet, tuna and chicken (lean white meat – low fat). Sometimes have a steak in the evening. I cut out carbs after 8 pm (carbs cannot be burned off while you are sleeping and will be stored as fat if they are taken before bed).
This is a typical list of things I eat in a day:
06:00 3 ripped fuel tabs
2 teaspoons glutamine powder (10g)
1 multi-vitamin
2 teaspoons creatine with grape juice
06:30 45min Cardio
07:00
07:30
08:00 1 flax seed tab
2 ripped fuel
water (500ml)
08:30
09:00 water (500ml)
09:30 2 egg whites
10:00 2 chicken thighs (marinated, defatted)
10:30 1 serving whey protein shake
11:00 1 egg white
11:30
12:00 1 chicken thigh
1 apple
12:30 Water (250ml)
13:00 1 egg white
Water (250ml)
13:30 1 banana
14:00 Glass skim milk (250ml)
14:30 1 egg white
Water (250ml)
15:00 1 can tuna with 1 teaspoon miracle whip
15:30 Water (250ml)
16:00 1.2 serving whey protein shake with water
1 chicken thigh
16:30 Water
17:00 Water
17:30
18:00
18:30 1 egg white
2 teaspoons creatine with grape juice
1 banana
gym (weight training 1.5h)
19:00
19:30
20:00 1 serving whey protein shake
1 flax seed oil
2 teaspoons glutamine
1 apple/banana
20:30 Water
21:00 2 egg whites
Supplements :
Ripped Fuel: Thermogenic fat loss supplement combining Mau Huong and caffeine. The combination of these two raise your body temp and speed up your metabolism and fat mobilization.
Glutamine: Helps with muscle recovery to prevent overtraining. Prevents muscle deterioration from excessive cardio exercise.
Flax Seed Oil: The body needs some fats to function properly. This gives your body those essential fatty acids to aid in metabolism – increase fat metabolism. It also is an anti-oxidant and removes harmful free radicals.
Creatine: Due to the low carbs, I find that my energy levels sometime get a bit low and that creatine gives me a bit of extra stamina. I only take it when I’m really feeling tired because it leads to water retention.
Water is especially important when following a "high protein" diet, as it helps remove excess nitrogen, urea and ketones. It also helps to metabolise fat and reduce fluid retention.
As you can see I eat a lot of small meals throughout the day. This keeps my metabolism constantly active. I never eat till I’m full and I never eat if I’m not hungry.
On my morning rest days I will have a bowl of all bran flakes or muesli. Provides essential fibre for digestion.
Egg Whites are the best source of protein but they’re a mission to prepare. Usually do batches of 12 (boil water, add pin pricked eggs, wait 11min, pour out boiling water, add cold water, wait 5min, peel)
This is a typical list of things I eat in a day:
06:00 3 ripped fuel tabs
2 teaspoons glutamine powder (10g)
1 multi-vitamin
2 teaspoons creatine with grape juice
06:30 45min Cardio
07:00
07:30
08:00 1 flax seed tab
2 ripped fuel
water (500ml)
08:30
09:00 water (500ml)
09:30 2 egg whites
10:00 2 chicken thighs (marinated, defatted)
10:30 1 serving whey protein shake
11:00 1 egg white
11:30
12:00 1 chicken thigh
1 apple
12:30 Water (250ml)
13:00 1 egg white
Water (250ml)
13:30 1 banana
14:00 Glass skim milk (250ml)
14:30 1 egg white
Water (250ml)
15:00 1 can tuna with 1 teaspoon miracle whip
15:30 Water (250ml)
16:00 1.2 serving whey protein shake with water
1 chicken thigh
16:30 Water
17:00 Water
17:30
18:00
18:30 1 egg white
2 teaspoons creatine with grape juice
1 banana
gym (weight training 1.5h)
19:00
19:30
20:00 1 serving whey protein shake
1 flax seed oil
2 teaspoons glutamine
1 apple/banana
20:30 Water
21:00 2 egg whites
Supplements :
Ripped Fuel: Thermogenic fat loss supplement combining Mau Huong and caffeine. The combination of these two raise your body temp and speed up your metabolism and fat mobilization.
Glutamine: Helps with muscle recovery to prevent overtraining. Prevents muscle deterioration from excessive cardio exercise.
Flax Seed Oil: The body needs some fats to function properly. This gives your body those essential fatty acids to aid in metabolism – increase fat metabolism. It also is an anti-oxidant and removes harmful free radicals.
Creatine: Due to the low carbs, I find that my energy levels sometime get a bit low and that creatine gives me a bit of extra stamina. I only take it when I’m really feeling tired because it leads to water retention.
Water is especially important when following a "high protein" diet, as it helps remove excess nitrogen, urea and ketones. It also helps to metabolise fat and reduce fluid retention.
As you can see I eat a lot of small meals throughout the day. This keeps my metabolism constantly active. I never eat till I’m full and I never eat if I’m not hungry.
On my morning rest days I will have a bowl of all bran flakes or muesli. Provides essential fibre for digestion.
Egg Whites are the best source of protein but they’re a mission to prepare. Usually do batches of 12 (boil water, add pin pricked eggs, wait 11min, pour out boiling water, add cold water, wait 5min, peel)
