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plornive
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A very practical diet program I wrote for my friend. He is a beginning lifter and trying to stay pretty lean while gaining some mass. He leads a very busy life and I am trying to help him keep sane while still making good progress in lifting/leanness. The example meals are specific to what he is used to eating.
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I have noticed that it is difficult to lift weights hard when eating a lot. This is because the body is working to digest food, and insulin levels rise, causing fatigue.
One solution is to not eat above maintenance calories during the week (moderate fat, moderate carbs, high protein), or to only eat slightly above maintenance calories during the week. This is followed by 1 or 2 days of rest and moderately above maintenance calories (low fat, high carbs, moderate protein).
This basic system could be used to lose weight, increase weight or maintain. It would allow you to concentrate during the week (less food makes your mind clear) and lift hard and intensely, then have fun and eat good, tasty food on the weekend. The only precaution during the weekend is that you don't too eat much fat--- stick to starches, fruits, vegetables and lean protein sources. It would be ok to have one moderate fat meal on the weekend, while sticking to mostly low-fat for the rest of the meals. This would fill your muscle glycogen stores to be used during the week.
An example week would be...
Monday - Friday: Eat 5-6 meals of high protein, moderate carbs and moderate fat. Examples: 150 kcal of oatmeal + 200 kcal of plain yogurt, 1/2 sweet potato + lean red meat, cottage cheese, sandwhich with less bread and more meat, 1 apple + 250 kcal of plain yogurt, 1 buffalo meat patty (a VERY lean red meat --- better than beef!) on whole wheat bread with cheese (the cheese makes it very tasty), etc. A sample day might be:
meal 1: oats + eggs
meal 2: beef or bison/buffalo + cheese on whole wheat bread (try adding veggies, too)
meal 3: salad with meat with milk
meal 4: beef or bison/buffalo + cheese on whole wheat bread (try adding veggies, too)
meal 5: 1/2 sweet potato + lots of meat + veggies
meal 6: plain yogurt
Saturday - Sunday: Eat whatever, whenever as long as you keep fat fairly low and don't go crazy. Try eating lots of fruit in the morning, then maybe some potato, white rice or sweet potatoes with veggies and fish during the day, then in the evening, have a tasty meal in a restaurant. Don't go crazy with this meal and try to keep it low to moderate in fat. If you eat yogurt, cottage cheese, cheese or milk during Saturday or Sunday, try to make it non-fat. A sample day might be:
breakfast: fruit + granola/oats/cold cereal
snack: turkey sandwhich
lunch: sashimi, rice + vegetables
snack: tapioca tea (with the thick straw)
dinner: pasta and meat in a nice restaurant
Training:
You would want to train hard during the week, and have a *quick* and *heavy* training session Saturday afternoon. Hopefully, you would not store *any* fat during the weekend because your body would be synthesizing new muscle tissue and replenishing muscle glycogen.
For maintaining, you would eat slightly below maintenance calories during the week, followed by moderately above maintenance calories during the weekend. For bulking, you would eat at or slightly above maintenance calories during the week followed by moderately above maintenance calories during the weekend. For cutting, you would eat moderately below maintenance calories followed by slightly above maintenance calories during the weekend.
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I have noticed that it is difficult to lift weights hard when eating a lot. This is because the body is working to digest food, and insulin levels rise, causing fatigue.
One solution is to not eat above maintenance calories during the week (moderate fat, moderate carbs, high protein), or to only eat slightly above maintenance calories during the week. This is followed by 1 or 2 days of rest and moderately above maintenance calories (low fat, high carbs, moderate protein).
This basic system could be used to lose weight, increase weight or maintain. It would allow you to concentrate during the week (less food makes your mind clear) and lift hard and intensely, then have fun and eat good, tasty food on the weekend. The only precaution during the weekend is that you don't too eat much fat--- stick to starches, fruits, vegetables and lean protein sources. It would be ok to have one moderate fat meal on the weekend, while sticking to mostly low-fat for the rest of the meals. This would fill your muscle glycogen stores to be used during the week.
An example week would be...
Monday - Friday: Eat 5-6 meals of high protein, moderate carbs and moderate fat. Examples: 150 kcal of oatmeal + 200 kcal of plain yogurt, 1/2 sweet potato + lean red meat, cottage cheese, sandwhich with less bread and more meat, 1 apple + 250 kcal of plain yogurt, 1 buffalo meat patty (a VERY lean red meat --- better than beef!) on whole wheat bread with cheese (the cheese makes it very tasty), etc. A sample day might be:
meal 1: oats + eggs
meal 2: beef or bison/buffalo + cheese on whole wheat bread (try adding veggies, too)
meal 3: salad with meat with milk
meal 4: beef or bison/buffalo + cheese on whole wheat bread (try adding veggies, too)
meal 5: 1/2 sweet potato + lots of meat + veggies
meal 6: plain yogurt
Saturday - Sunday: Eat whatever, whenever as long as you keep fat fairly low and don't go crazy. Try eating lots of fruit in the morning, then maybe some potato, white rice or sweet potatoes with veggies and fish during the day, then in the evening, have a tasty meal in a restaurant. Don't go crazy with this meal and try to keep it low to moderate in fat. If you eat yogurt, cottage cheese, cheese or milk during Saturday or Sunday, try to make it non-fat. A sample day might be:
breakfast: fruit + granola/oats/cold cereal
snack: turkey sandwhich
lunch: sashimi, rice + vegetables
snack: tapioca tea (with the thick straw)
dinner: pasta and meat in a nice restaurant
Training:
You would want to train hard during the week, and have a *quick* and *heavy* training session Saturday afternoon. Hopefully, you would not store *any* fat during the weekend because your body would be synthesizing new muscle tissue and replenishing muscle glycogen.
For maintaining, you would eat slightly below maintenance calories during the week, followed by moderately above maintenance calories during the weekend. For bulking, you would eat at or slightly above maintenance calories during the week followed by moderately above maintenance calories during the weekend. For cutting, you would eat moderately below maintenance calories followed by slightly above maintenance calories during the weekend.
