Thread: Diet Issue for Dr. Pain

I'm sorry...my Mac at work doesn't recognize this file....I will try from home tonight!

DP

Follow this diet on Monday and Thursday

Meal #1
8 oz. 93% lean beef, chicken breast or turkey breast
3 egg whites, 1 whole egg
1 grapefruit

Meal #2
9 oz can tuna or 8 oz Chicken breast
3 egg whites, 1 yolk, 1 tomato

Meal #3
8 ounces chicken (weighed prior to cooking)
4 cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.) or 2 cups green beans
1 TBS Sunflower Oil (or other vegetable oil) for a dressing

Meal #4
10 oz chicken breast, turkey breast or very lean beef (filet would be ideal)
2 cups green leafy vegetables or salad ((asparagus, broccoli, cauliflower, green beans, spinach or zucchini)

Meal #5
Protein Drink: 3 scoops protein powder, 1 ½ TBS Peanut Butter
Or: Protein Drink: 2 scoops Protein powder, 1 ½ TBS Peanut Butter, 1 TBS Flax Oil, 4 strawberries, 12 oz water
Or 9 oz can tuna or 8 oz Chicken breast
3 egg whites, 1 yolk, 1 tomato

Meal #6

Monday In place of your normal sixth meal and Thursday if possible: 1.5 cups oatmeal (precooked) or cooked rice, 10 oz. sweet potato, 6 oz. banana, 1 cup vegetables, 1 TBS butter, all at the end of the day - no supplements with this meal


Supplement Programs for all 7 days unless noted.

1.5 grams L-carnitine before W/O
5 - Liver
3 - Aminos per meal
20 - BCAA's 10 minutes before training (on training days only)
1 TBS (15 grams) L-Glutamine after training (on Monday & Thursday only)

Thermogenic (if you use them) three times daily except Monday and Thursday








Wednesday / Saturday / Sunday

Meal #1
13 egg whites, 1 yolk
1 grapefruit

Meal #2
Protein Drink: 2 scoops protein powder, 1 scoop Egg Protein, 1 ½ TBS PB, 1 TBS Flax Oil, 4 strawberries, 12 oz water
or
9 oz can tuna or 8 oz Chicken breast
3 egg whites, 1 tomato

Meal #3
8 ounces chicken (weighed prior to cooking) about 2 chicken breasts
4 cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.) or 2 cups green beans
1 TBS Sunflower Oil (or other vegetable oil) for a dressing

Meal #4
9 oz can tuna or 8 oz chicken breast
3 egg whites, 1 tomato
or
Protein Drink: 2 scoops protein powder, 1 ½ TBS PB, 1 TBS Flax Oil, 4 strawberries, 12 oz water

Meal #5
10 oz chicken breast, turkey breast or very lean beef
2 cups green leafy vegetables or salad
























Tuesday and Friday

Meal #1
5 oz. turkey breast
5 egg whites, 1 yolk
1/2 grapefruit or 4 large strawberries

Meal #2
Protein Drink: 2 scoops protein powder, 1 ½ TBS PB, 4 strawberries, 12 oz water
Or
6 oz Tuna, 3 egg whites, 1 TBS Flax, 1 tomato or ½ cup vegetables


Meal #3
6 ounces chicken (weighed prior to cooking)
4 cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.)
1 TBS Sunflower Oil (or other vegetable oil) for a dressing

Meal #4
6 oz can tuna or 5 oz. chicken
3 egg whites
1 tomato or ½ cup vegetables

Meal #5
Protein Drink: 2 scoops Protein, 1 ½ TBS PB, 4 strawberries, 12 oz water
Or
6 oz Tuna, 3 egg whites, 1 TBS Flax, 1 tomato or ½ cup vegetables

Meal #6
6 ounces lean meat (chicken, fish, filet mignon ) or 8 oz Cod Fish
1.5 cups vegetables

What did you change exactly? That looks good as far as i can see.

Originally posted by fgarcez
Hi Dr. Pain,
I took your diet and customized for myself with the foods I am able to find here in Brazil, easier.
i would like you to help me by checking if I made any mistake by changing a couple of things.
Thanks

Some of the protein portions look a little high and defeat the purpose of big food/high freq....low frq/mod food...high freq/low food design.

But, it kind of depends on LBM and BW. I'd say if you are over 220 and under 10-12% this should work, depending on where you came from (previous program)

The added peanut butter and protein changes things a bit...again it depends on your metabolism...you may have to adjust downwards!

Only major concern are the meals with both flax and peanut butter...that may be overkill for a cut!

DP

Thanks DP.
I am not 220 I am 185 pounds. What I should do is change protein quantities to 40 grams per meal and take the flaxseed oil off from the meals I use PB, right?

Exactly....some meals can have 45....and then you can always tweak lower....it sounded like you were hungry...lol


DP

Always hungry.
Like Shawn says: "stay Hungry"


Just one thing, though, that I am not sure abut; what about that day or two, where I have to eat in place of my normal sixth meal: 1.5 cups oatmeal (precooked) or cooked rice, 10 oz. sweet potato, 6 oz. banana, 1 cup vegetables, 1 TBS butter, all at the end of the day - no supplements with this meal?

Is that right? I will eat this + or - 170 grams of carbs with 8 grams of fat on my last meal and go to sleep???

Well,

Thanks Again DP

Hope this thing work. This will be my first time on a very Low carb diet.

Your Welcome...you can lower that to 1 C of oats and 6-8 oz of SP and see how it goes...the first time or two you feel like you are gonna burst.


You may want to do Male Plan One for 3-5 weeks first.....with slightly lower portions....it's still relatively low C


DP