Meal 1:
9 eggwhites + 1 whole egg scrambled in non-fat cooking spray
1 cup of oatmeal ( no milk,use artificial sweetener)
16 oz. water
Meal 2:
1 can water packed tuna
1 baked potato (butter spray)
lg. salad with vinegar and olive oil dressing
16 oz. water
Meal 3:
6 whole eggs
16 oz. water
Meal 4:
6-8 oz. skinless chicken breast
1 cup brown rice
1 cup green beans
g. salad with vinegar and olive oil dressing
16 oz. water
Meal 5:
1 can water packed tuna
1 baked potato (butter spray)
16 oz. water
Meal 6:
1 cup non-fat cottage cheese
1 cup vegies
16 oz. water
Cycle your carbs by doing 3 low days followed by two high days,and drink as much water as possible between meals.
The above is just a sample,bodyweight and activity levels come into play but it`ll get you ripped to shreds.
Some tweaking will be needed as time goes on.
Been trying this one for the last week or so. I haven't been perfect but been sticking pretty good. Cardio has been a pain and my weight sessions are mostly geared for strength gains in the major lifts. I lift about 3-4 days a week focusing on one major lift each day (squat, dead, bench, power clean to push press, etc.) with a few weak areas I work on afterward. Long rest between sets and low rep range (1-10) and sets usually 4 or 5. It's like training for PLing but eating like a BBer pre-contest, sorta. I also do a lot of push-ups, pull-ups, sit-ups, etc. throughout the week. Simple stuff I can do at work.
How would I tweak this diet to sorta compensate for less cardio and low volume/high intensity weight sessions?
