Nutrition-
Important Day-to-Day Goals
· Drink water as much as possible *Drink a glass of water before each meal to trick stomach into being full.
· Eat a small meal every 2 hours to promote positive nitrogen balance in the body. You should eat about six meals a day. B L D and three snacks.
· Cut out all carbs after your lift at night or about 6:00 at night.
· Start out one day at a time. If not you will rebound and load on sugars. Start by cutting out sugars, butters, and salts. Then increase your water intake. Then cut out all carbs after 6:00. Just by doing this your body fat will decrease dramatically. You then will experience a leveling off of slow fat burning and then another peak of major fat loss. You should diet for about 10-16 weeks. Any more than 4 months your metabolism will decrease to low and you will begin to gain wait.
· Still go heavy some days to keep your strength and mass. If not you will not stimulate muscular growth.
· Get atleast 8-10 hours of sleep to replenish natural GH and Testosterone levels.
· I know you lova da pussy but cut sex down to atleast once a week. Most bodybuilders move out of the house and will not interact with women. Sex changes up the hormonal balance, depreciates protein and testosterone levels.
· Cut out empty calories like beer and alcohol
· White breads, sugar, and salt hold water under the skin cut them out. NO CARBS AFTER WORKOUT!
8:00 am- Stretch out
Breakfast- 4-6 egg whites
1-2 cups of oatmeal with a scoop of protein on top and wheat germ.
Fiber- 1
Fruit- pineapple the best, cantaloupe, apple
2 pieces of wheat toast
1 multivitamin
Flaxseed oil pill
1-2 glasses of water
10:00 am-
Snack-Protein bar/ shake- no carbs or sugar
2 glasses of water
12:00 pm-
Lunch- Plain Tuna Fish in *(water)
2 pieces of wheat bread
Lettuce/Tomato
Grilled chicken
Whole wheat bread
Grilled chicken salad
Grilled Fish
1 glass of water
3:00 pm-
Snack- unsalted peanuts, protein bar, shake,
*Light carbs, rice, baked potato
2 glasses of water
5:00 pm-
Stretch
LIFT -
5-10 minutes of cardio on the bike.
Lift 1-hour max
Lower sets Increase reps
*30-45 minutes of cardio
Take Amino fuel/creatine/ or any other supplements *Take protein within 30 minutes for max absorption.
7:00 pm- Dinner-
Have a glass of water first. Then have a large salad to start a negative caloric respect. Can put on balsamic vinegar.
Low carbs in beginning move to 0.
Grilled chicken, Grilled fish with lemon, lean meat once in a while steak or ground beef. Fish should be white fish- no oil use lemon. Swordfish, flounder ex.
Can have a little rice or baked potato in the beginning slowly cut them out.
9:00 pm- CARDIO
1 hour running, bike, Stairmaster, orbitrack.
2 glasses of water