Dr. Pain

Typically, and there are many ways to do this, most will want to drop their sugars and replace them with proteins and fat!
Be clear what a sugar is by reading the fat loss primer (Fat Loss Primer) !

Always drink more water when increasing protein, always increase meal frequency gradually during the course of several days. AND always read things carefully!

This is a plan that several of us on the board have used! This is based for a 195-215 pound man with a normal metabolism. A heavier person with a slower metabolism could use it, likewise a lighter man with a rockin metabolism could use it. OTHERS MUST ADJUST THE PORTIONS ACCORDINGLY!

Meals are interchanable!
Meat means turkey,chicken, beef or fish!
Oatmeal, Brown rice, yams are interchangable!

THIS IS A GOOD PLAN FOR MANY FOR THE FIRST THRRE WEEKS!


The purpose of this diet is to harden up your physique by reducing bodyfat while maintaining and adding lean muscle tissue.

Meal #1
1 whole eggs + 5 egg whites
5 oz. 93% lean beef
1/2 cup oatmeal before cooking
1 TBS Flax Oil

Meal #2
Protein Drink: 2 Scoops Protein powder, 4-6 frozen strawbeeries, 4 TBS whipping cream (2 oz.), and 12-oz water
or
4 oz chicken breast and 4 oz beef, 1 apple

Meal #3
8 oz. chicken (before cooking)
6 oz. sweet potato or 1/2 cup cooked brown rice
1.5 cup vegetables (broccoli, etc.) or salad with 2 TBS. Low Cal Dressing

Meal #4
2 Scoops protein powder
4-6 strawberries (frozen)
4 TBS whipping cream
12 oz water
or
4 oz chicken breast and 4 oz beef, 1 apple

Meal #5
8 - 10 oz. 93% lean beef, chicken, turkey, fish and once or twice weekly sirloin steak
2 cups vegetables
1 TBS Flax Oil

Meal #6
2 whole eggs + 4 egg whites, 5 oz. 93% lean beef , 1 cup vegetables
Or: 4-oz chicken breast and 4 oz beef, 1 apple

Or: 2 Scoops protein powder, 4 TBS whipping cream, 12 oz water

Supplement Programs (optional)
Multi Vitamin w/ 1st meal
4 Liver w/ every meal, 4 – Aminos per meal,
25 BCAA during training 10 minutes prior to training ala Charles Poliquin, 2 tsp. (10 g) L- Glutamine before and after training, 2 Antioxidants after training

Male Meal plan #2.......just as in training, when dieting, we need to change or "tweak" certain things (meal frequency, portion size, sources, etc) in order to keep the body guessing and metabolism running high!

Then after a few weeks, 3 or so, a switch to fool the body. Any day of this multi day plan can be made into a seperate program, or it can be used in totallity as a program!
Remember the earlier premises:
Be clear what a sugar is by reading the fat loss primer!

Always drink more water when increasing protein, always increase meal frequency gradually during the course of several days. AND always read things carefully!

This is a plan that several of us on the board have used! This is based for a 195-215 pound man with a normal metabolism. A heavier person with a slower metabolism could use it, likewise a lighter man with a rockin metabolism could ue it. OTHERS MUST ADJUST THE PORTIONS ACCORDINGLY!

Meals are interchanable!
Meat means turkey,chicken, beef or fish!
Oatmeal, Brown rice, yams are interchangable!

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
Protein Drink: 3 scoops Ultra Size, 2 TBS Heavy Cream, 18 oz water
Or Protein Drink: 2 scoops protein powder, 1 scoop 100% Egg Protein, 2 TBS Heavy Whipping Cream, 4 strawberries, 12 oz water
Or: 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
2 TBL Cider Vinegar and 1 TBS Sunflower Oil (or other vegetable oil) for a dressing

Meal #4
Protein Drink: 3 scoops protein powder, 2 TBS Heavy Cream, 18 oz water
Or: Protein Drink: 2 scoops Protein powder, 2 TBS Whipping Cream, 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 #5
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 #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
8 oz. 93% lean beef, chicken breast or turkey breast (not other turkey products)
3 egg whites, 1 yolk
1 grapefruit

Meal #2
Protein Drink: 2 scoops protein powder, 1 scoop Egg Protein, 2 TBS Heavy Cream, 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
2 TBL Cider Vinegar and 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, 2 TBS Whipping Cream, 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, 2 TBS Whipping Cream, 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.)
2 TBL Cider Vinegar and 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, 2 TBS Whipping Cream, 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

DP

Twin Peak

Why the liver pills DP? That's one supp I have never used? What brand would you recommend?

www.DesignerSupps.com
INTELLIGENT DESIGN™...lands on 1/1/2007
www.intelligentdesignmag.com

Dr. Pain

Only Beverly International. We had a post on this recently, I'm not yet proficient with the search feature here!

There are numerous reasons, I will try to elabotrate in the future!

DP

twarrior

What is the purpoes of cutting out the yolk's from the eggs, and any update on the liver pills item??? Thanks.

Weight lifting is like " Mind over Matter". If my body doesn't mind---the weight doesn't matter!!!!!

w8lifter

To control your fat intake!

lina

Pills

Here's some product info, but ofcourse I don't know if you'd be able to order from DP himself . DP do you do direct mail?. If you are a Beverly customer (doesn't matter if purchased directly or from another source) you'll get personal consultation/advice from them. If you don't even use their advice, it's nice to get a service call to see if you are happy with their prods. It just makes a big difference to me as far as customer satisfaction.

Amino: http://www.beverlyinternational.com/products/amino.html
Liver pills:http://www.bodybuildingworld.com/pricelist/ultra40.html
BCAA:http://www.beverlyinternational.com/...y_MusMass.html

DP I see you do favor those 20 BCAAs.

Dr. Pain

Lina. i do sell Beverly Products...but I am not "actively" soliciting that here! They are simply the best!

About the Liver pills (Ultra 40)....check out what Beverly says......I can't get to my resources on another board that is down....perhaps TCD or someone can pull up the "infamous rat swimming studies!"


DP

lina

The "rat swimming study" is under the Liver Pills link, under the "classic research" title

brawnywildcat

DP,

Sorry, I don't mean to sound dense, but can you elaborate on the supplement dosage? For example, you say "20 BCAAs", but is that 20 capsules?

Where is the best place to fit the workout in? Is meal # 4 a post workout shake?

w8lifter

I can't answer the capsules question but the supplements are totally optional.....just a suggestion

As for where to fit the workout....this meal plan does not use a post workout spike...so it really does not matter in terms of that where you fit your workout. We're going for controlled insulin w/ this plan. Put your workout where you want it ....if you need the energy from a meal, have your workout an hr after eating or so....and if you're workouts kick your ass and you tend to need food afterwards then put your workout an hr before your next meal.

My point...after all that babbling, lol...is to maintain a consistent eating pattern, i.e. every 3-3.5 hrs.

brawnywildcat

W8, thanks for clearing up the PWO thing.

I would still like clarification on the supplement dosage.

w8lifter

DP won't be back till later this evening

brawnywildcat

Cool. Thanks for the help.

Its greatly appreciated!

Dr. Pain

Just had a few minutes.....otherwise....tonight is right

The BCAA's are totally not necessary as w8 said...and the supps are optional. They (BCAA's) were made popular
a few years ago by Charles Poliquin who at first recommended .17 grams of BCAA per Kilo of BW and then later doubled that! Others have used then as "the very last step" in a cut. If you are trying to go below 5 percent, I'd be glad to discuss the protocol w/you!

DP

want2design

Thanks heaps for the great information, I am going to be giving it a try very soon.

I have a few small questions for you.

1. What is your opinion on "free" days or cheat meals?

2. Is there enough carbohydrates daily to not require a "free" day or meal?

3. When making Whey Protein shakes, is it possible to mix them, store them in a bottle, and drink them several hours later (max. 3 hours). Does this affect the Whey Protein in any way?

I am thinking if there ever was a "free" day - a carb up would be a better choice, but I would like to hear your thoughts on it.

By the look of the diet I am thinking there is probably enough carbs, and this probably eliminates the need for a carb-up or something similar. (This method owuld only be used on a ketogenic diet, yeah?).

Thanks again.

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w8lifter

want2design

Thanks W8

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want2design

I should just make mention... I am browsing through the site reading all the nutritional information I can. My belief is that this diet would be alot easier to stick to rather than a high protein/mod fat/low carb diet, would this be correct?

In turns of effectiveness (maybe through studies), which seems to be more effective? A plan such as the one DP has put together, or the one in the the thread "Mod Fat, High Protein, Low Carb Diet"?

Thanks again for your response.

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MeanCuts

Lo carb diets seem to work better for me in the short term.If you only have 10lbs or less to lose i'd try the lo carb but beware lo carb isn't easy kinda painful actually

want2design

Well right now I'm 96kg's @ 22% bodyfat, so I have a way to go. I will probably try DP's first and ease my way into a lower carb solution later on.

Thanks for your reply!

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tidalwaverus

I have a question about seasonings

" What do put on your rice and sweet potato, just plain? and what about salt?"

Ya never know

MeanCuts

That sounds like a solid plan of attack

w8lifter

I don't use salt. Rice I usually cook w/ saffron, or throw in garlic, onion, and celery. Sweet potato is good w/ cinnamon...and of course butter.

Freeman

Could you get by with the Thermogenics, like Ripped Fuel, using them 2 times daily? But, every day?

www.kingsburymusic.net

DaDaMan1010

Wich diet will make yo lanyou abs with a cue tip? This meal plan or a lowcarb diet?I'm lookin to looseten oundsat t most(if i have that). thanks

If your feelin froggy then jump!BITCH

I AINT EVER SCARED!
ME I'M JUST ME!

Nate

What's with all the heavy cream?

www.projectnothing.com

calalily1972

Just another fat source that makes our shakes tastes good and it has no sugar in it. Great replacement for milk in our shakes.

loki

how about fat free skim milk? i've been adding it to my protein drinks rather than water for the extra protein. should i just use water and eat more quality protein rather than using skim milk if i'm trying to drop body fat?

Freeman

skim milk does not have fat. you want fat, not shitty carbs. milk has lots of sugar in it. heavy cream would be your best bet.

www.kingsburymusic.net

HoldDaMayo

if you're having your protein drink before or after a workout, the carbs in skim milk are perfectly acceptable, if not helpful considering it will help the muscles absorb the protein better/more efficiently... Milk is a healthy product... for competition you do what you have to achieve the best results, but for general diet, skim milk is quite good in moderation.

Are you kidding me????