UK-Muscle Body Building Community - Bodybuilding Forum - View Single Post

Pete · 28-01-2005, 12:27 PM

.............(cont)

To sum everything up, any diet that has you starve is one to avoid! You can clearly see now, why you must work with and not against your body, if success truly is your goal! The diet also includes many other ways to reduce stress, such as meal frequency, nutrient dense foods etc. etc.
Foods Allowed on Diet

I won't make a long list of foods here. My goal is to give you an idea of what you should stick to. From here you can choose foods from these categories.
Slow Burning Starchy Carbs

You must stay away from anything that is low in fiber and refined! Stick with foods such as oatmeal, and yams. If you have bread, it must be whole wheat and fibrous! In other words iron kids bread is not allowed. It should look grainy and fibrous as well. You are also allowed no fruit. Good examples would be Barley, Beans, and a moderate amount of long grain brown rice. No pasta is allowed.
Fibrous Greens!

You will be allowed to have anything of this persuasion. Asparagus, Broccoli, Brussel Sprouts, Cabbage, Green Beans, Lettuce, Zucchini etc. As long as its green and fibrous you can have it!
Fats

You will stay away from saturated fats and stick with unsaturated fats that are chalk full of omega 3 and omega 6 fatty acids.
omega 6 rich fats - Safflower, Borage Oil
Sample Meal Plans and Guidelines

You will consume a total of 6 meals per day. This is to maintain energy levels, increase absorption of nutrients and also induce thermogenesis. Remember whenever you eat your temperature rises in response to the digestion of food! When your temperature rises you burn calories at a higher rate! This is why eating 3 meals is a huge mistake! You are literally sabotaging your metabolic rate! Below I will list the guidelines you must stay within during this diet.

Note: Your first meal should be eaten immediately after waking and each following should be consumed 2-3 hours apart.

Water Intake: You should have one to two tall glasses of water with each meal to maintain hydration and keep your body at its highest possible efficiency!

Meal One ( Breakfast )- Extremely Complex and Fibrous Starchy Carbohydrates and Proteins. The goal here is to induce the release of a low amount of insulin, but in no way an overproduction of it. This will suppress cortisol and bring amino acids to your muscles cells for their maintenance and reparation.

supplementation: One gram of Vitamin C, a Multi-Vitamin/Multi Mineral if taking. 10 grams of glutamine recommended.

Meal Two Weight Lifting Day ( Post Workout Meal ) - Read, The Window of Opportunity

Meal Two Cardio Day - On this day I suggest a complex starchy carb, rather than a sugar spike. Just enough carbs to lower cortisol. So rather than have punch, eat a baked sweet potato with some splenda and a protein source such as whey protein or lean chicken.

Meal Two Day Off - This meal on your off day will reflect meal three exactly, except, I would like you to cut your starchy carb intake in half here and double your fibrous green intake.

Meal Three - Complex and Fibrous Starchy Carbohydrates, and Protein. The carb source will be extremely complex and will only stimulate a small insulin release from the pancreas. The protein will repair and maintain your muscular network.

supplementation: One gram of Vitamin C, 5 grams of glutamine recommended.

Meal Four - Essential Fatty Acids Combined With a Protein Source, and leafy greens. The goal here is to simply give our bodies an adequate supply of omega 3's and omega 6's, keep insulin levels low, and still provide an energy source in the form of fat. The vegetables will strengthen your immune system, increase nutrient uptake and slow digestion. Last but not least our intensions are to maintain a high level of amino acids in the blood stream for muscular and immune system benefits.

Meal Five - Fibrous Green Veggies, Essential Fatty Acids and Protein Source. Insulin resistance is higher at night, which is why you will avoid starchier carbs. The greens will still provide an adequate energy source and the essential fatty acids will do their endless jobs along with the amino acids broken down from the protein.

Meal Six - Essential Fatty Acids Combined With a Protein Source. Our goal here is to simply give our bodies an adequate supply of omega 3's and omega 6's, keep insulin levels low, and still provide an energy source in the form of fat. Last but not least our intensions are to maintain a high level of amino acids in the blood stream for muscular and immune system benefits.

supplementation: 5 -10 grams of glutamine recommended.
Sample Calorie Cycling Period

I will outline how your caloric intake should look, try and stay within these guidelines.

Sample 2, 500 calorie day

meal 1 = 500 calories

meal 2 = 300 calories

meal 3 = 500 calories

meal 4 = 500 calories post workout

meal 5 = 400 calories

meal 6 = 300 calories

Guidelines Brought To Life! - Sample Meal Plan

Below I will outline a sample meal plan. For an example, we will again use a person who is currently consuming 2, 500 calories a day.

Breakfast:

1 1/2 servings of Oatmeal 250 calories
50 grams of Whey Protein 250 calories
Two Glasses Of Water

total: 500 calories, 50 grams of quality protein

One hour before your workout drink 2-3 tall glasses of water.

workout ( This is what its all about, so give me 200 percent effort! )

meal two post workout meal

Follow the Window Of Opportunity guidelines here.

meal three

a baked or steamed sweet potato 115 calories
small tossed green salad with safflower oil 185 calories
broiled chicken breast 200 calories
two tall glasses of water

total 500 calories, 40 grams of protein

meal two:

broiled Salmon 200 calories
One heaping Spoonful of a mixture of Flax Seed & Safflower Oil (150 calories), A glass of water

total: 350 calories, 40 grams of quality protein

Meal Five

Mixture of Efa's - 100 calories

Lean Tri-Tip Steak - 300 calories
Steamed Spinach - 100 calories
glass of ice water

total 500 calories, 60 grams of protein

Meal Six

30 grams of Cottage Cheese - 150 calories
One Spoonful of A mixture of Flax Seed Oil and Safflower Oil - 150 calories

Steamed Spinach - 50 calories
A glass of water

total: 350 calories - 30 grams of quality protein

Total is 2, 500 calories and 260 grams of muscle sparing and repairing protein! In addition you get plenty of efa's and complex carbs for energy!
Overview

There was a huge amount of info covered today! So much so, that I would like to briefly review it with you.

1. Increased Energy In The Gym - We will accomplish this by avoiding foods that are more likely to be stored in the liver such as fruit and stick with starchier and more fibrous carbs that are more likely to be stored in the muscle cells.

2. Control of Insulin - Our focus will be to increase insulin sensitivity through exercise, slower burning carbs, and the manipulation of time periods during the day. I.E. Stay away from starchy carbs at night! We will also include plenty of omega 3 fatty acids and chromium in our diet.

3. Increase The Production of Glucagon - By lowering insulin levels, glucagon levels will naturally rise, thus releasing stored fat and prohibiting fat storage. Moreover, the caloric deficit, lower blood sugar levels, and a high protein intake will equally contribute to this.

4. Nutrient and Macronutrient Density - To keep your body running at 100 percent efficiency you will consume a diet that is rich in complex and nutrient dense foods! Your body will get starchy carbs, fibrous greens that are full of enzymes, rich proteins, and plenty of good fats to increase good hormone production!

5. Maintain a Healthy Metabolic Rate - This will be accomplished by keeping stress and cortisol levels to a minimum. Our weapons are a slow lowering of calories, rather than a huge lowering, caloric cycling, immune system boosting, high meal frequency, and proper control of insulin release.

6. Meal Plan - The meal plan is meant to accomplish all of the above. You will eat 6 meals, in which 3 of them will be carb deficient, and in place of the carbs will be essential fatty acids. Vitamins, and minerals are essential, as well as a strict caloric regimen. You must count your calories and calculate their total to the T!
Conclusion

I'd like to wish you the best of luck and let you know that I will be behind you 100 percent of the way! Now if you will excuse me, I have a date with the squat rack!

Sincerely

Jacob Wilson - Trainer@abcbodybuilding.com
President, Abcbodybuilding

© ABC Bodybuilding Company. All rights reserved. Disclaimer

28-01-2005, 12:27 PM	#2 (permalink)
Pete Gym Addict Join Date: Nov 2003 Location: NW Posts: 339	.............(cont) To sum everything up, any diet that has you starve is one to avoid! You can clearly see now, why you must work with and not against your body, if success truly is your goal! The diet also includes many other ways to reduce stress, such as meal frequency, nutrient dense foods etc. etc. Foods Allowed on Diet I won't make a long list of foods here. My goal is to give you an idea of what you should stick to. From here you can choose foods from these categories. Slow Burning Starchy Carbs You must stay away from anything that is low in fiber and refined! Stick with foods such as oatmeal, and yams. If you have bread, it must be whole wheat and fibrous! In other words iron kids bread is not allowed. It should look grainy and fibrous as well. You are also allowed no fruit. Good examples would be Barley, Beans, and a moderate amount of long grain brown rice. No pasta is allowed. Fibrous Greens! You will be allowed to have anything of this persuasion. Asparagus, Broccoli, Brussel Sprouts, Cabbage, Green Beans, Lettuce, Zucchini etc. As long as its green and fibrous you can have it! Fats You will stay away from saturated fats and stick with unsaturated fats that are chalk full of omega 3 and omega 6 fatty acids. omega 6 rich fats - Safflower, Borage Oil Sample Meal Plans and Guidelines You will consume a total of 6 meals per day. This is to maintain energy levels, increase absorption of nutrients and also induce thermogenesis. Remember whenever you eat your temperature rises in response to the digestion of food! When your temperature rises you burn calories at a higher rate! This is why eating 3 meals is a huge mistake! You are literally sabotaging your metabolic rate! Below I will list the guidelines you must stay within during this diet. Note: Your first meal should be eaten immediately after waking and each following should be consumed 2-3 hours apart. Water Intake: You should have one to two tall glasses of water with each meal to maintain hydration and keep your body at its highest possible efficiency! Meal One ( Breakfast )- Extremely Complex and Fibrous Starchy Carbohydrates and Proteins. The goal here is to induce the release of a low amount of insulin, but in no way an overproduction of it. This will suppress cortisol and bring amino acids to your muscles cells for their maintenance and reparation. supplementation: One gram of Vitamin C, a Multi-Vitamin/Multi Mineral if taking. 10 grams of glutamine recommended. Meal Two Weight Lifting Day ( Post Workout Meal ) - Read, The Window of Opportunity Meal Two Cardio Day - On this day I suggest a complex starchy carb, rather than a sugar spike. Just enough carbs to lower cortisol. So rather than have punch, eat a baked sweet potato with some splenda and a protein source such as whey protein or lean chicken. Meal Two Day Off - This meal on your off day will reflect meal three exactly, except, I would like you to cut your starchy carb intake in half here and double your fibrous green intake. Meal Three - Complex and Fibrous Starchy Carbohydrates, and Protein. The carb source will be extremely complex and will only stimulate a small insulin release from the pancreas. The protein will repair and maintain your muscular network. supplementation: One gram of Vitamin C, 5 grams of glutamine recommended. Meal Four - Essential Fatty Acids Combined With a Protein Source, and leafy greens. The goal here is to simply give our bodies an adequate supply of omega 3's and omega 6's, keep insulin levels low, and still provide an energy source in the form of fat. The vegetables will strengthen your immune system, increase nutrient uptake and slow digestion. Last but not least our intensions are to maintain a high level of amino acids in the blood stream for muscular and immune system benefits. Meal Five - Fibrous Green Veggies, Essential Fatty Acids and Protein Source. Insulin resistance is higher at night, which is why you will avoid starchier carbs. The greens will still provide an adequate energy source and the essential fatty acids will do their endless jobs along with the amino acids broken down from the protein. Meal Six - Essential Fatty Acids Combined With a Protein Source. Our goal here is to simply give our bodies an adequate supply of omega 3's and omega 6's, keep insulin levels low, and still provide an energy source in the form of fat. Last but not least our intensions are to maintain a high level of amino acids in the blood stream for muscular and immune system benefits. supplementation: 5 -10 grams of glutamine recommended. Sample Calorie Cycling Period I will outline how your caloric intake should look, try and stay within these guidelines. Sample 2, 500 calorie day meal 1 = 500 calories meal 2 = 300 calories meal 3 = 500 calories meal 4 = 500 calories post workout meal 5 = 400 calories meal 6 = 300 calories Guidelines Brought To Life! - Sample Meal Plan Below I will outline a sample meal plan. For an example, we will again use a person who is currently consuming 2, 500 calories a day. Breakfast: 1 1/2 servings of Oatmeal 250 calories 50 grams of Whey Protein 250 calories Two Glasses Of Water total: 500 calories, 50 grams of quality protein One hour before your workout drink 2-3 tall glasses of water. workout ( This is what its all about, so give me 200 percent effort! ) meal two post workout meal Follow the Window Of Opportunity guidelines here. meal three a baked or steamed sweet potato 115 calories small tossed green salad with safflower oil 185 calories broiled chicken breast 200 calories two tall glasses of water total 500 calories, 40 grams of protein meal two: broiled Salmon 200 calories One heaping Spoonful of a mixture of Flax Seed & Safflower Oil (150 calories), A glass of water total: 350 calories, 40 grams of quality protein Meal Five Mixture of Efa's - 100 calories Lean Tri-Tip Steak - 300 calories Steamed Spinach - 100 calories glass of ice water total 500 calories, 60 grams of protein Meal Six 30 grams of Cottage Cheese - 150 calories One Spoonful of A mixture of Flax Seed Oil and Safflower Oil - 150 calories Steamed Spinach - 50 calories A glass of water total: 350 calories - 30 grams of quality protein Total is 2, 500 calories and 260 grams of muscle sparing and repairing protein! In addition you get plenty of efa's and complex carbs for energy! Overview There was a huge amount of info covered today! So much so, that I would like to briefly review it with you. 1. Increased Energy In The Gym - We will accomplish this by avoiding foods that are more likely to be stored in the liver such as fruit and stick with starchier and more fibrous carbs that are more likely to be stored in the muscle cells. 2. Control of Insulin - Our focus will be to increase insulin sensitivity through exercise, slower burning carbs, and the manipulation of time periods during the day. I.E. Stay away from starchy carbs at night! We will also include plenty of omega 3 fatty acids and chromium in our diet. 3. Increase The Production of Glucagon - By lowering insulin levels, glucagon levels will naturally rise, thus releasing stored fat and prohibiting fat storage. Moreover, the caloric deficit, lower blood sugar levels, and a high protein intake will equally contribute to this. 4. Nutrient and Macronutrient Density - To keep your body running at 100 percent efficiency you will consume a diet that is rich in complex and nutrient dense foods! Your body will get starchy carbs, fibrous greens that are full of enzymes, rich proteins, and plenty of good fats to increase good hormone production! 5. Maintain a Healthy Metabolic Rate - This will be accomplished by keeping stress and cortisol levels to a minimum. Our weapons are a slow lowering of calories, rather than a huge lowering, caloric cycling, immune system boosting, high meal frequency, and proper control of insulin release. 6. Meal Plan - The meal plan is meant to accomplish all of the above. You will eat 6 meals, in which 3 of them will be carb deficient, and in place of the carbs will be essential fatty acids. Vitamins, and minerals are essential, as well as a strict caloric regimen. You must count your calories and calculate their total to the T! Conclusion I'd like to wish you the best of luck and let you know that I will be behind you 100 percent of the way! Now if you will excuse me, I have a date with the squat rack! Sincerely Jacob Wilson - Trainer@abcbodybuilding.com President, Abcbodybuilding © ABC Bodybuilding Company. All rights reserved. Disclaimer