I’ve been working out for the last 8 years, I’ve changed my approach to diet so many times, yet this is the first time that i get very close to reaching my goals, all thanks to this diet. Short story, i was visiting one of my good friends in Spain and though i was eating junk food most of the time, i made some changes to his diet and started following it. In 2 weeks i started seeing my abs. So, i started committing myself more and more to it.
This diet will work best for people with similar stats as me, I am 82 kg, 171 cm, 10%BF.
The plan is consists of 5 meals, 1 post workout shake. I eat every 3 hours, except for after my workout, i drink the shake directly and 30 min later i have a meal. Each meal has around 30 -50 grams of protein and 500 calories on average. Carbs are the only ones changing, we start with a high carb day, then medium, then low carbs day at last. So, in front of carbs of each meal you will the three values. Also rice and oats are weighted uncooked.
Meal #1: (75/50/25) grams Oats flour, 5 eggs white, 1 egg, 50 grams fruits, and 30 grams dried fruits + nuts
Meal #2: (200/100/100) grams sweet potato , 120 grams red meat, 150 grams legumes
Meal #3: (60/40/0) grams basmati rice, 150 grams chicken , 150 grams legumes
Meal #4: Same as 3 or you can replace it with one scoop of protein + 250 grams 0 %fat cottage cheese
Meal #5: lettuce , tuna can , 1/2 avocado, 1 onion
meal#1 : The flan
Mix oats flour and eggs in a bowl and place it in the microwave for 3 minutes, then leave it to cool down and add fruits and dried fruits as topping. Additional you can add saccharine and caramel essence to the dough before cooking it to enhance the flavor.
For sweet potato: best way to prepare it is to cook it in the oven, then leaving it overnight to cooldown in the fridge. Here’s a tip, there is a type of starch called resistant starch, that resists digestion, it fills you up, but doesn’t give you calories. This type of starch is either uncooked starch like raw oats and green bananas, or starch that has been cooked and cooled down like sweet potatoes.
Choose your favorite legumes and cook them in the oven for 30 minutes or simply use frozen veggies. My favorites are zucchini, carrots and spinach.
- I use literary any whey protein powder available ( the cheapest the better), you can even use multiphase proteins such as syntha-6.
- Omega 3, you don’t need the omega 6 and 9, there is already plenty in the food we eat.
- L-carnitine (optional)
- Garlic pills
- C4 preworkout ( you can simply use black coffee)
Keep it exciting
Following this diet is super easy, yet the challenge is keeping this diet exciting for me, so that i don’t crave junk food. I do eat cheat meals a couple times a week, i am trying to cut them down. In the same time i am always trying to commit small changes to my diet to keep it exciting for me, some days i crash and fall behind, but that’s normal. We should celebrate progress and not perfection, any diet plan needs to be convenient to be effective. So, don’t be afraid to make small changes to this diet, so that it suit you more, just be careful not to eat too much or too little calories. My goal is to lose some fat percentage while building more muscle.
So what do you think about my diet, do you have some tips that you want to share? Follow me on Instagram and let me know!