|
Here are a few sample diets. The top two diets have
worked well for me. I believe that they will be great starter diets for
others to use and refine for their own needs. One little helpful
hint: If you are like me and have trouble eating much food in the
morning, substitute the eggs with a whey protein drink.
Looking for something new or different? See the
articles for the Anabolic Diet, T-Dawg Diet.
Check out the 40/30/30 Diet and download the
40/30/30 files or ABCDE diet
and download the ABCDE files.
 Bulk
Diet
|
|
Protein (g) |
Carbs (g) |
Fat (g) |
Calories (g) |
| 7:00AM |
5 eggs or = in |
|
|
|
|
|
egg whites |
30 |
5 |
22.5 |
350 |
|
1 packet oatmeal |
4 |
33 |
2 |
160 |
|
4 oz. milk |
4 |
5.5 |
0 |
40 |
|
Meal Total: |
38 |
43.5 |
24.5 |
550 |
|
|
|
|
|
|
| 9:30AM |
2 scoops protein |
42 |
8 |
4 |
240 |
|
8 oz. milk |
8 |
11 |
0 |
80 |
|
Meal Total: |
50 |
19 |
4 |
320 |
|
|
|
|
|
|
| 12:00PM |
1/2 lb. 90% beef |
42 |
0 |
38 |
530 |
|
2 tortillas |
6 |
42 |
7 |
260 |
|
1 cup rice |
4 |
44 |
0.5 |
190 |
|
Meal Total: |
52 |
86 |
45.5 |
980 |
|
|
|
|
|
|
| 3:30PM |
2 scoops protein |
42 |
8 |
4 |
240 |
|
8 oz. milk |
8 |
11 |
0 |
80 |
|
Meal Total: |
50 |
19 |
4 |
320 |
|
|
|
|
|
|
| 6:15PM |
2 scoops protein |
42 |
8 |
4 |
240 |
|
8 oz. milk |
8 |
11 |
0 |
80 |
|
Meal Total: |
50 |
19 |
4 |
320 |
|
|
|
|
|
|
| 7:30PM |
1/2 lb. 90% beef |
42 |
0 |
38 |
530 |
|
2 tortillas |
6 |
42 |
7 |
260 |
|
1 cup rice |
4 |
44 |
0.5 |
190 |
|
Meal Total: |
52 |
86 |
45.5 |
980 |
|
|
|
|
|
|
| 10:00PM |
8 oz. yogurt |
11 |
46 |
2 |
240 |
|
|
----------- |
----------- |
----------- |
------------ |
| DAILY |
TOTAL: |
303 |
318.5 |
129.5 |
3710 |
Cutting
Diet
|
|
Protein (g) |
Carbs (g) |
Fat (g) |
Calories (g) |
| 7:00AM |
5 eggs or = in |
|
|
|
|
|
egg whites |
30 |
5 |
22.5 |
350 |
|
1 packet oatmeal |
4 |
33 |
2 |
160 |
|
4 oz. milk |
4 |
5.5 |
0 |
40 |
|
Meal Total: |
38 |
43.5 |
24.5 |
550 |
|
|
|
|
|
|
| 9:30AM |
2 servings protein |
42 |
8 |
4 |
240 |
|
8 oz. milk |
8 |
11 |
0 |
80 |
|
Meal Total: |
50 |
19 |
4 |
320 |
|
|
|
|
|
|
| 12:00PM |
2 chicken breasts |
48 |
0 |
3 |
220 |
|
1 cup rice |
4 |
44 |
0.5 |
190 |
|
Meal Total: |
52 |
44 |
3.5 |
410 |
|
|
|
|
|
|
| 3:30PM |
2 servings protein |
42 |
8 |
4 |
240 |
|
8 oz. milk |
8 |
11 |
0 |
80 |
|
Meal Total: |
50 |
19 |
4 |
320 |
|
|
|
|
|
|
| 6:15PM |
2 servings protein |
42 |
8 |
4 |
240 |
|
8 oz. milk |
8 |
11 |
0 |
80 |
|
Meal Total: |
50 |
19 |
4 |
320 |
|
|
|
|
|
|
| 7:30PM |
2 chicken breasts |
48 |
0 |
3 |
220 |
|
1 cup rice |
4 |
44 |
0.5 |
190 |
|
Meal Total: |
52 |
44 |
3.5 |
410 |
|
|
|
|
|
|
| 10:00PM |
1 serving protein |
21 |
4 |
2 |
120 |
|
8 oz. milk |
8 |
11 |
0 |
80 |
|
Meal Total: |
29 |
15 |
2 |
200 |
|
|
---------- |
---------- |
---------- |
------------ |
| DAILY |
TOTAL: |
321 |
203.5 |
45.5 |
2530 |
40/30/30
Diet
The 40/30/30 diet is a very popular balanced diet. The base of the
"Zone Diet," you consume 40% of your calories from carbohydrates, 30%
from protein and 30% from fat. To quickly figure this diet for your own
body, download my custom made spreadsheet and instructions.
Download 40-30-30.xls -
Excel Spreadsheet
Download 40-30-30.doc - Instructions
The
Anabolic Diet
This high fat and protein/low carb diet was designed by the popular Dr.
Mauro DiPasquale specifically for natural bodybuilders to gain muscle
and lose fat. The concepts may seem strange at first, but it is
definitely worth trying. Click on the following links to read the two
articles explaining this diet. They are lengthy, so print them out. They
are worth the time to read them.
Eat Like A Man Part I
- by Chris Shugart
Eat Like A Man Part II
- by Chris Shugart
*The Eat Like A Man articles are from the Testosterone
website which is in no way affiliated with Massivemuscle.net.
Click Here To Buy Low Carb Supplements
The
T-Dawg Diet
A variation of the Anabolic Diet. This lets you have some more carbs and
is more pleasing to your muscles after workouts. This diet helped me
tremendously.
The T-Dawg Diet
*The T-Dawg Diet article is from the Testosterone
website which is in no way affiliated with Massivemuscle.net.
ABCDE-Anabolic
Burst Cycling of Diet and Exercise
Download my custom made spreadsheet (in Excel format) and text file. The
document file gives you an introduction of the ABCDE diet and instructions
for using the spreadsheet. The spreadsheet automatically figures your
daily calorie intake based on your bodyweight and splits it among
protein, carbs and fat.
Download
ABCDE.xls-Excel spreadsheet
Download
ABCDE.doc-Text documentation |
