Eating Plan a Trainer made for me

[2ez2brich]

Dude took care of a lot of guyz that competed, so I wanted to see what he would put together for me. Probably nothing new here, cleaning out emails and I ran across this. The goal was to decrease Bf% while increasing LBM.



Okay Bro, here are two eating patterns I want you to follow. One is for training days, the other for days off from the gym. Try and perform cardio daily for 30-45 minutes first thing in the morning. ( I recommend the 45 minute session of a consistent lower intensity! This will pay off BIGTIME!) Have the coffee or ECA stack and then hit it! (Go with the ECA if you can, but in the event your run out, the caffeine jolt from java is good) This is also a great time to take L-Carnitine. This substance makes fat available to be used as energy, and with the ingestion of fat, the encouragement to let stored fat go is much more pronounced! This cardio and stack will be e.d. The amounts below are based on your bodyweight now and how much you should eat to lean out. Make sure your protein powder has less than 3 grams of carbs to each 20-22 grams protein. (4 or 5 is okay I guess!) Adjust these times if you have to, but not the time between feedings! Also take your ECA/L-Carnitine before meal 3. (Half hour before)

If you don’t mind lemon water, drink your water with a fresh lemon squeezed in it. Two gallons a day is great for your size! U can add artificial sweetener if you wish and have lemonade. Lemon helps to cut grease, and also tightens your skin. Remember to choose one day during the week in which you will cheat. I mean CHEAT! You must do this or the thyroid will become rather dormant, and you most certainly do not want that happening. If you are forced to do cardio in the p.m. either on off days or after your workout, make sure to take your ECA/L-Carn, and do 40 –45 mins. I would also only use ALA with the postworkout meals, as the ALA has nothing to shuttle in during the absence of carbs. No carbs in your meal, no ALA. Also, I recommend 300mgs of ALA, but you can use upwards of 500mgs. I think anything over that isn’t any more productive.

So, your ECA and L-Carn stack, to recap, will be a.m. pre cardio, before meal 3, and again before the evening workout or cardio or both. One more thing, lemon water should not be consumed during your workout, as it can cause sour stomach with intense exercise. During the day it’s fine and refreshing. (OPTIONAL : CLA / Conjugated Linoleic Acid taken at about 5 - 10 grams per day. Can be costly, so it’s optional. Helps the body lean out while gaining lean muscle tissue.)


Training days:

Meal 1 (7:00 a.m) Roughly 58 grams of protein. (Rough means get 58 if you can, but there is always room for error. If it’s 60, fine. 55 fine. But, stay within a few grams if possible). Eggs, bacon, protein drink with water, etc. Just get your protein here, and u can have up to 15 grams of fat, so don't worry. So, 58 grams of protein, 15 grams of fat. Try to have solid food here, hell even beef if you wish. I do!

Meal 2 (10:00 a.m.) 58 grams of protein using protein powder made with water. Add a tablespoon of flax oil here (usually about 14 grams fat). It's a good fat, and encourages your body to let go of fat that is stored! Remember, in the absence of carbs, don't worry!

12:00pm - Take ECA and L-Carnitine

Meal 3 (12:30 p.m.) 58 grams of protein from beef, chicken, turkey, fish, tuna, etc etc. Have the tuna with mayo for your fat. Remember, u can have up to 15 grams of fat per meal. Save the flax for the shakes and have some good food.

Meal 4 (3:00 p.m.) Same as meal #2
58 grams of protein using protein powder made with water. Add a tablespoon of flax oil here (usually about 14 grams fat). It's a good fat, and encourages your body to let go of fat that is stored! Remember, in the absence of carbs, don't worry!


Pre-workout - ECA stack and 1 apple. (If you would like, u can use a protein drink that has some carbs, like a fuel plex type mix which has 25 grams of carbs, at 3:00 p.m. Then you can omit the apple, and just take the ECA a half hour prior to the workout or workout and cardio to follow. If you are only doing cardio, do NOT have the apple with the ECA right before the workout, or any shake with carbs at 3:00 p.m. Opt for regular whey protein with flax oil, then take the ECA a half an hour before your cardio session. Hope that all didn’t sound too confusing. (ECA and L-CARNITINE)

Post-workout - first meal should be immediate, and have dextrose and whey protein. Get that dextrose powder, it's good stuff. (supplementdirect.com) U need 45 grams of protein and 120 grams of carbs. 1/3 of a cup of dextrose has 75grams, so add a bit more to that 1/3 of a cup. U can estimate how much 120 would be. If it’s slightly more, don’t worry about it! Take your vitamins and 300mgs Alpha Lipoic Acid with this meal.

Your second post-workout meal, an hour and a half later, should contain the same amounts as above, but in the form of solid food. Have chicken and rice, turkey and potato, etc. U can have pasta if you want, but we may want to take that out later. Again, have another 300mgs ALA with this meal.

Then, sleep for the night!

Repeat the scheme the next day if it's a training day, if not, then do this....

OFF DAYS - NO WORKOUT

Meal 1 – (7:00 a.m) Roughly 58 grams of protein. (Rough means get 58 if you can, but there is always room for error. If it’s 60, fine. 55 fine. But, stay within a few grams if possible). Eggs, bacon, protein drink with water, etc. Just get your protein here, and u can have up to 15 grams of fat, so don't worry. So, 58 grams of protein, 15 grams of fat. Try to have solid food here, hell even beef if you wish. I do!

Meal 2 - (10:00 a.m.) 58 grams of protein using protein powder made with water. Add a tablespoon of flax oil here (usually about 14 grams fat). It's a good fat, and encourages your body to let go of fat that is stored! Remember, in the absence of carbs, don't worry

12:00pm - Take ECA and L-Carnitine

Meal 3 - (12:30 p.m.) 58 grams of protein from beef, chicken, turkey, fish, tuna, etc etc. Have the tuna with mayo for your fat. Remember, u can have up to 15 grams of fat per meal. Save the flax for the shakes and have some good food.


Meal 4 - same as above. (no carbs here and no apple if doing p.m. cardio with no workout.) (3:00 p.m.) 58 grams of protein using protein powder made with water. Add a tablespoon of flax oil here (usually about 14 grams fat). It's a good fat, and encourages your body to let go of fat that is stored! Remember, in the absence of carbs, don't worry

Meal 5 - equal portions of lean protein (58grams), a starchy carb (30-40 grams), and a fibrous carb, (don't need to count these carbs). So, have chicken with rice and broccoli, just don't go ass wild on the rice. Have just a small amount as listed, and eat the fiber carbs and lean protein with it. I used to go totally keto on off days, but this little bit of carb replinishment helps to curb cravings if any, and also refills glycogen stores just enough. While it is true you did no weight training, you did move around over the course of the day, and with your morning cardio you did some movement. So, 30-40 grams of carbs will not hurt you. Also, the fiber from the broccoli will help to suppress a big insulin surge. Besides, I advise you take 300 grams of Alpha Lipoic Acid here to shuttle those carbs out of the bloodstream! ;>)

Meal 6 – 58 grams of protein using protein powder made with water and NO flax oil here. (Just in case slin is slightly elevated from earlier starchy carb consumption) I really doubt it would be especially with the consumption of ALA, but hey, let's not leave any room for error, okay?

Those are the outlines. Please try and follow them. If you must make alteration, let me know what you are doing. Inform me of all changes. In the last few weeks after you have made progress, we will want to up your cardio to double sessions (45 mins) and perform fewer sets of training. Don’t worry, you will not shrink! Well, you will of course, but it will be almost entirely all fat, and besides, you are going to look a thousand times better!

	ASS Nelson Montana

[2ez2brich]

This was the workout plan he gave me.........




Note: All movements with the exception of squats/deads, regardless of rep range, should have a 4 second eccentric phase, and a 2 second concentric phase. Squeeze at the end of all movements during the “peak” contraction. Use only 1 warm-up set prior to each body part being worked.

Day One: Back, Traps.



Back: Barbell Rows. 4 sets of 6-8 reps.
Lat Pulldowns. 4 sets of 6-8 reps.
Deads. 4 sets of 8-10 reps.
Traps: Shrugs with barbell/d-bell. 4 sets of burnouts.
(Usually 15-20 reps)



Day Two: Chest, Abs



Chest: Incline presses. 4 sets of 6-8 reps.
Flat presses. 4 sets of 6-8 reps.
Flyes incline cables. 4 sets of 12-15 reps.
Abs: Rope crunches. 4 sets of 12-15 reps
Lower ab work. Machine/Leg lifts. 4 sets of 12-15 reps



Day Three: Off
.



Day Four: Legs.



Hamstrings: Lying leg curls or standing. 4 sets of 20 reps
Quads: Leg extensions. 4 sets of 20 reps

Quads/Hams : 4-5 sets of 20 rep squats

Calves: 4 sets of seated calf raises. 15-20 reps
4 sets of standing calf raises. 15-20 reps.











Day Five: Shoulders/Arms

Shoulders: Lateral side raises. 4 sets of 15-20
4 sets of shoulder presses. 4 sets of 10-12.
Biceps: 3 sets of straight bar curls. 6-8 reps
3 sets of hammer curls. 8-10 reps (squeeze forearms!)
Triceps: 3 sets of close grip bench presses. 6-8 reps
3 sets of decline bench skullcrushers. 6-8 reps

Day Six:: Off

Day Seven:: Begin cycle again
.
.

[JG1]

I use something similar.

It actualy works very well and I still use this diet after I intialy tried it 5 years ago.

My ratio's are a little different though.

[redguru]

Bumping to subscribe

[JG1]

Here's what I do. It's a slight variation of the above diet.

The 125g carbs per PWO is too much. I've talked to the "Trainer" that has made this diet, and he agreed. The 1/3c dextrose = 75g carbs is off as well. If you weigh 1/3c dextrose it weighs about 50g.

Bring the PWO carbs down to 75g per meal, which would be 1/2c dextrose, or better yet use WM. I believe he uses around 125g carbs now in his PWO bulking phase programs.

I do this:

45 minutes cardio
Meals 1-3: 50g P, 13g F
preworkout (right before 1st set): 30g Waxy maize, 10g BCAA's
Meal 4 (PWO): 75g Waxy maize, 10g BCAA's, 5g creatine
20 minutes later, 40g whey isolate
Meal 5: 60 minutes after whey isolate, 75g c, 40g p (300mg r-ala)
Meal 6: atleast 3 hours after meal 5, 50g P, 13g F

non-training days:
45 minutes cardio
Meals 1-3: 50g P, 13g F
Meals 4-5: 50g, 1c oatmeal (200mg r-ALA)
Meal 6: 50g P, 13g F

I much prefer the off days w/ the two carb meals, I've done it both ways, no carbs and with the carbs and with the carbs is the way to go. It will keep you from flattening out too much.

he also wants your PWO meals as the last 2 meals of the day.....it doesn't matter, I've done it both ways and as long as I get 3 meals in between my cardio and weight training I'm fine.

BTW I'm 5'8" 215lbs (lean) and these ratios work well for me at this size.

	Glucorell Glucorell R helps shuttle carbohydrates into your muscle cells instead of your fat cells by increasing insulin sensitivity and the uptake of glucose.

	PureCEE PureCEE delivers increased strength, pump and muscular endurance without abdominal bloating or subcutaneous water retention often found with creatine monohydrate. PureCEE uses the finest and purest Creatine Ethyl Ester HCL.

[2ez2brich]

Thanks for the assist JG1 ! !

[mnk]

Thanks for the post guys......looking into something similar so the post came in handy!

[2ez2brich]

Originally Posted by JG1

Here's what I do. It's a slight variation of the above diet.

The 125g carbs per PWO is too much. I've talked to the "Trainer" that has made this diet, and he agreed. The 1/3c dextrose = 75g carbs is off as well. If you weigh 1/3c dextrose it weighs about 50g.

Bring the PWO carbs down to 75g per meal, which would be 1/2c dextrose, or better yet use WM. I believe he uses around 125g carbs now in his PWO bulking phase programs.

I do this:

45 minutes cardio
Meals 1-3: 50g P, 13g F
preworkout (right before 1st set): 30g Waxy maize, 10g BCAA's
Meal 4 (PWO): 75g Waxy maize, 10g BCAA's, 5g creatine
20 minutes later, 40g whey isolate
Meal 5: 60 minutes after whey isolate, 75g c, 40g p (300mg r-ala)
Meal 6: atleast 3 hours after meal 5, 50g P, 13g F

non-training days:
45 minutes cardio
Meals 1-3: 50g P, 13g F
Meals 4-5: 50g, 1c oatmeal (200mg r-ALA)
Meal 6: 50g P, 13g F

I much prefer the off days w/ the two carb meals, I've done it both ways, no carbs and with the carbs and with the carbs is the way to go. It will keep you from flattening out too much.

he also wants your PWO meals as the last 2 meals of the day.....it doesn't matter, I've done it both ways and as long as I get 3 meals in between my cardio and weight training I'm fine.

BTW I'm 5'8" 215lbs (lean) and these ratios work well for me at this size.

Are you using the Isopure's 40g whey isolate ?

	Glucorell Glucorell R helps shuttle carbohydrates into your muscle cells instead of your fat cells by increasing insulin sensitivity and the uptake of glucose.

	PureCEE PureCEE delivers increased strength, pump and muscular endurance without abdominal bloating or subcutaneous water retention often found with creatine monohydrate. PureCEE uses the finest and purest Creatine Ethyl Ester HCL.

	Isopure Whey protein Isolate from Natures Best The elite protein elixir.

[redguru]

I would like to see the formulations these diets are designed upon. Factors being body weight? BF%? Initial BF? Initial Weight? LBM now or later?

[JG1]

Originally Posted by 2ez2brich

Are you using the Isopure's 40g whey isolate ?

No, Syntrax Nectar

[bigdamray]

Originally Posted by JG1

No, Syntrax Nectar

What about the cakes and candy in the middle of the night? You didn't list those!! LOL!!!

[JG1]

Originally Posted by bigdamray

What about the cakes and candy in the middle of the night? You didn't list those!! LOL!!!

Bastard...

[TheMachine01]

Originally Posted by JG1

non-training days:
45 minutes cardio
Meals 1-3: 50g P, 13g F
Meals 4-5: 50g, 1c oatmeal (200mg r-ALA)
Meal 6: 50g P, 13g F

I agree on having carbs on your non-training days but Im curious as to why you are having them so late in the day. On non-training days I will make my first and 3rd meal with carbs rather than later in the day. Just curious.

	Glucorell Glucorell R helps shuttle carbohydrates into your muscle cells instead of your fat cells by increasing insulin sensitivity and the uptake of glucose.