Seems to be alot of people on here that want to lose weight or whatever. This is a simple diet with no bullshit gimmicks or trends. This would drop some bodyfat and add some lean muscle. IMO, as a guy, one should not lose weight and have no muscle, you just look like a dorky queer and look like one of those guys who don't workout but they will say they just use machines or some shit like that. Everyone has seen those really little guys that aren't fat at all but have no body mass that they don't even look like a real person. Just thought I'd post this up. I've had it on my computer for awhile now for a diet I was using before. This is about as simple as it gets. Even if you want to bulk up, you could follow this and just add a few scoops of peanut butter throughout the day or maybe another dish or something
Here are the general dieting rules I would suggest following if you wanna start losing weight today (adapted from John Berardi)
1. eat every 2-3 hours
2. eat lean protein with each meal (40-60grams per meal)
3. eat veggies and/or fruit with each meal (exception is pre/during workout)
4. supplement with healthy fats like fish oil, flax oil and olive oil and balance your fat intake btwn saturates, monos and polys
5. keep carbs to during and a few hours post workout (no non-veggie/non-fruit carbs on off day)
6. drink mostly non-calorie drinks (exception is during/post workout)
7. stick to whole foods; no processed foods
8. follow the above for 90% of your meals and allow 10% of your meals to be cheat meals… so if you are eating 40 meals per week, you may have 4 cheat meals per week
so an example of a template for someone that works out earlier in the day would look something like this:
Meal 1: 10am
-lean protein (eggs, chicken, xtra lean ground beef etc)
-vegetables
-1 piece of fruit
Workout: Noon
-50 gram protein shake
-50 grams of high GI carbs
Meal 2: 2pm
-lean protein
-complex carbs
-fruit
Meal 3: 4pm
-lean protein
-complex carbs
-veggies
Meal 4: 7pm
-lean protein
-veggies
Meal 5: 10pm
-lean protein
-veggies
so that’s for workout days… on non-workout days, just stick with 5 meals per day, don’t consume the protein shake and high GI carb drink and each meal should just be veggies, fruit and protein
and example of a diet that follows the above template might be something like this:
Meal 1:
-3 whole eggs
-3 egg whites
-handful of spinach
-1 slice of real cheese
-1 apple
During workout:
-50 grams of protein
-50 grams of carbs
Meal 2: mix all ingredients together in oatmeal
-1 cup of oatmeal
-1 cup of frozen berries
-1 scoop of protein
-1/2 cup skim milk
Meal 3:
-2 chicken breasts
-2 cups rice
-stir fried veggies (onions, green peppers, red peppers)
Meal 4:
-8oz xtra lean ground beef
-stir fried veggies
-add a bit of olive oil
Meal 5: mix together in salad
-5 hard boiled eggs
-handful of pecans
-salad
I know that looks like a lot of food, but when its whole food, u can get away with a hell of a lot. Also, keeping the food intake high will keep metabolic rate high and allow you to add on a bit of muscle while you’re losing fat.
