Joined
·
116 Posts
Ok,
This diet is based on the zone diet ratios which supposedly bring your body into a mild state of
ketosis. The meal plan is based on 40:30:30 ratio of Carbs to Proteins to Fats and if I have done
it right should promote fat loss while also increasing lean muscle mass. I think it should act a
little like the Body Opus or the Anabolic Diets without all of the negatives I can see attached to
those diets - All that fat for one...
I will have to adjust this as I feel the effects - Probably raise the calories for one but if anyone has
any opinions on it as a whole your comments would be welcome. This diet will be coupled with extra
protein/carbs for training days. As I go I will decide on those...
I may also have to separate the fibre based carbs out but hopefully not as this took ages and they don't account for a lot of the energy represented here...
As you may or may not be aware the breakdown of the three major food groups with regard to Calories is -
1 Gram Fat - 9 Calories
1 Gram Protein - 4 Calories
1 Gram Carbs - 4 Calories
This diet is based on the zone diet ratios which supposedly bring your body into a mild state of
ketosis. The meal plan is based on 40:30:30 ratio of Carbs to Proteins to Fats and if I have done
it right should promote fat loss while also increasing lean muscle mass. I think it should act a
little like the Body Opus or the Anabolic Diets without all of the negatives I can see attached to
those diets - All that fat for one...
I will have to adjust this as I feel the effects - Probably raise the calories for one but if anyone has
any opinions on it as a whole your comments would be welcome. This diet will be coupled with extra
protein/carbs for training days. As I go I will decide on those...
I may also have to separate the fibre based carbs out but hopefully not as this took ages and they don't account for a lot of the energy represented here...
As you may or may not be aware the breakdown of the three major food groups with regard to Calories is -
1 Gram Fat - 9 Calories
1 Gram Protein - 4 Calories
1 Gram Carbs - 4 Calories
C-P-F 40:30:30 | |||
| 2000 Cal diet 6 meals | |||
| Breakfast 7am | Calories | ||
| 120gr egg white | 1g-C 12.6g-P | 54 | |
| 20 gr whey protein | 3g-C 15g-P 1g-F | 81 | |
| 200gr apple | 31g-C | 124 | |
| 1 large tomatoe 85g | 4g-C | 16 | |
| 11g Olive oil on tomatoe | 11g-F | 99 | |
| Black Coffee | 0 | 0 | |
| 374 | 374 | ||
| Meal 2 - 10am | |||
| 20gr Mixed nuts | 5g-C 3.5g-P 10g-F | 127 | |
| 234gr Orange | 27.5g-C 2g-P .25g-F | 122 | |
| 100gr Lean turkey Breast | 1.31g-C 20.9g-P .7g-F | 95 | |
| 344 | 344 | ||
| Meal 3 - 1pm | |||
| 50gr Cottage Cheese Lowfat | 1.35g-C 6g-P .5g-F | 35 | |
| 100gr Salmon | 0g-C 20g-P 10g-F | 178 | |
| 100gr Sweet red pepper | 6.5g-C .9g-P .2g-F | 32 | |
| 115gr Brown Rice | 27.5g-C 2.7g-P 1g-F | 129 | |
| 374 | 374 | ||
| Meal 4 - 4pm | |||
| 100gr Grapes | 17.15g-C .63g-P .35g-F | 75 | |
| 20gr Peanut Butter | 5.5g-C 5.8g-P 10g-F | 126 | |
| 24gr Rye Bread | 11.5gr-C 2g-P .75g-F | 62 | |
| 147gr Scrambled egg White | 1.5g-C 15.5g-P 0g-F | 68 | |
| Cup Black Coffee | 331 | 331 | |
| Meal 5 - 7pm | |||
| 86gr Chicken Breast Boiled | 0g-C 25g-P 2.5g-F | 123 | |
| 8.5gr Olive oil on Lettuce/salad | 0g-C 0g-P 8.5g-F | 76.5 | |
| 180gr Peach | 20g-C 1.5gp .12gF | 87 | |
| 200gr Grapefruit | 15g-C 1.1g-P .2g-F | 66 | |
| 352.5 | 352.5 | ||
| Meal 6 - 10pm | |||
| 50gr Strawberries | 3.5g-C .3g-P .17g-F | 16.5 | |
| 10gr Peanuts | 1.6g-C 2.6g-P 5g-F | 61 | |
| 50gr Turkey Breast | .6g-C 10g-P 0g-F | 47 | |
| 124.5 | 124.5 | ||
| 1900 |
