im a female but this is to loose weight you will need to adjust proteins and carbs because you weigh more and are male. A high carb day, medium carb day and a low carb day. You'll eat 5 meals a day, and have 20g of protein at each meal on your low and medium days. Your high days will see you having 15g of protein per meal. That is the only thing that won't change on the diet.
I set meal 4 as your post workout meal, switch that meal with whatever meal would be your post workout meal if you don't train at that time (IE: if you lift before meal 3, switch meal 3 and 4 around)
High carb day
meal 1: 30g carbs
meal 2: 25g carbs
meal 3: 25g carbs
meal 4: 35g carbs
meal 5: no carbs, but as much veggies from the food list as wanted.
Medium carb day
meals 1-2 20g of carbs
meal 3 no carbs, only veggies, up to 2 cups
meal 4 20g carbs
meal 5 no carbs, 10 almonds, or up to 2 cups veggies, one or the other
Low carb day
Meal 1: 20g carbs
Meals 2-3: no carbs, up to 1 cup of veggies at each meal
meal 4: 20g carbs (assumes this is your post workout meal)
meal 5: no carbs, up to 1 cup of veggies, 3g fish oil
consume up to 1oz of almonds throughout day, when hunger gets too severe.
Below are the foods you get to choose from, These are all that you're allowed for the initial start up phase. Eventually you'll move to a more varied diet.
Proteins:
Chicken breast
tuna
egg whites
whey protein (use sparingly, too fast acting, can be mixed with another protein source though, IE: 6 egg whites, 1 scoop whey, etc.)
Flank steak (up to one time a day)
filet mignon better than flank steak
fish
turkey breast
EXTRA lean ground beef (I don't trust it, but it's up to you, must be MAX of 4% fat)
Thats it, enjoy
Carbohydrates:
brown rice
potatoes
oats (not "instant oatmeal in packets" real, oats in the big bin, very good carb source, use splenda and cinammon to spice it up, very good on low carb days, it will keep you satiated the longest)
yams
Plain or lightly salted rice cakes
white rice (only post workout)
Fats: (DO NOT use oil for cooking, only pam spray)
almonds (use almost exclusively)
olive oil (too easy to overuse) but use 1 teaspoon if you hate almonds
flax oil, same dosing as olive oil
Natural peanut butter (too easy to overeat) use 1 tablespoon in place of 10 almonds
Veggies:
Brocolli
cucumbers
cauliflower
lettuce (use red wine vinegar, lemon juice, and even splenda as your dressing)
Drink only water or the sugar free juices listed below. You do not want to drink calories. No milk, no juice.
Eat as much as you want of the following:
Splenda
equal
sugar free jello
sugar free kool aid
Crystal light (will be your saving grace)
Wyler's sugar free juice
any sugar free, fat free spice. IE: mustard, soy sauce, salt, pepper, garlic, etc.
pickles
cucumbers
DO NOT use calorie containing seasonings IE: ketchup, bbq sauce, etc
Take green tea extract 3x a day, every day. This will help speed up your metabolism.
Take 25mg of ephedrine and 200mg of caffeine 2x a day. Take a half a dose the first couple of days to assess your tolerance.
Take 20mg of yohimbine spread evenly throughout hte day. This will help burn hip and butt fat.
Yohimbine can be found at
www.bulknutrition.com I believe. Make sure you get yohimBINE and not yohimBE. Yohimbe isn't effective
For very cheaply priced protein go to
www.trueprotein.com All clients of mine recieve a discount from them. Just type "tropo" in the discount section. They have all the protein you could ever want. I recommend going with the cheapest whey isolate, or if money is tight, get a whey concentrate. Whey concentrate is what you get at GNC for $40 for 2lbs. You'll get it for about $10 for two lbs at trueprotein. Try to get the isolate for the contest diet though, as the carbs and fat in concentrate add up.
Cardio:
either in the am on an EMPTY STOMACH, or post workout. This will increase as the diet progresses. .
Take the yohimbine powder, and mix it with 100ml's of water. put 1g of yohimbine powder in 100ml of water. Put it in a container where you can shake it up. 1 ml or 1cc will be 10mg of yohimbine. Take this dose twice a day.
so maybe the guys on here can help you adjust protein intake and carbs babe. good luck. also you need to post your stats bf% height, weight ext... your diet sucks currently.
