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DIET TO DROP YOUR BODY FAT WHILE YOU BUILD LEAN MASS FOR A 210 POUNDS MAN

bigheinz

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This diet can help some friends that wants to drop bf but they want to get big and strong at the same time.

SATURDAY AND SUNDAY
7 am: 6 Bcaas
7:10 am: Whey Protein 2 scups (44 gr. of protein)
8 am : 12 eggs whites, 2 yolks, rice 200 gr.
10:30 am: Chicken breast 250 gr., 6 diet bread
12:10 pm: Whey protein 2 scups
2:30 pm: Chicken breast 150 gr., 300 gr rice or 220 gr. baked plantain or 300 gr baked potato.
5 pm: Red meat 150 gr.
7:30 pm: red meat 150 gr.
10 pm: Chicken breast 170 gr.
Totals low days: Prot: 357 gr.,Carbs: 172 gr., Fats: 30.5 gr. Calories: 2398 cals
Totals % low days: Prot: 59.53%, Carbs: 28.68%, Fats: 11.44%
* Take 6000 mg of Omega 3 a day, 2000 mg vit C, 1 Soy lecitione, vit E

MONDAY AND THUESDAY
7 am: 8iu Humulin R, 6 Bcaas
7:10 am: 100 gr. Maltodextrin, 2 scups whey protein
8 am: 12 egg whites, 2 yolks, rice 200 gr.
10:30 am: Chicken breast 250 gr., 6 diet Bread.
12 m: 8 iu Humulin R after training
12:10 pm: 100 gr. maltodextrin, 2 scups Whey protein
2:30 pm: Chicken breast 150 gr. , 300 gr Baked plantain or 400 gr. of sweet potato
5 pm: 150 gr, red meat, 370 gr. baked potato
7:30 pm: Chicken breast 150 gr., rice 300 gr.
10 pm: 150 gr Chicken breast or tuna
Totals High days: Prot: 357 gr., Carbs: 547 gr., Fats: 30.5 gr. Calories: 3587
Totals % high days: Prot 39.71%, Carbs: 60.85%, Fats: 7.36%

WEDNESDAY, THURSDAY, FRIDAY
7 am: 1 cup Special K, 2 sCups Whey protein
8 am: 12 egg whites, 2 yolks, 200 gr. rice
10:30 am: Chicken breast 250 gr., 6 diet bread
12:10 pm: 1 Cup Special K, 2 scups whey protein
2:30 pm 150 gr. chicken breast, rice 300 gr. or 220 gr baked plantain.
5 pm: 150 gr. chicken breast
7:30 pm: 150 gr. chicken breast
10 pm: 150 gr red meat
Totals mid days: Protein: 357 gr., Carbs: 232 gr., fats, 30 gr., Calories: 2638 cals.
Totals % mid days: Prot: 54.13%, Carbs: 35.17%, Fats: 10.40%

·Take the slim only in High days
·You can drop 1 % bf a week whith this diet.
·If you want to accelerate the process you can make more low days ( Saturday and Sunday) 5 to 10 days.

Train only 3 times a week 30 to 40 minutes each session and 3 low intensity cardios a week of 30 minutes for a total of 6 workouts a week.

and remember.......
......There is no space for the littles !!!!!!!!!!
Bigheinz
 
Last edited:

doug1

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is your wife (esposa) getting on your case for spending so much time on this board yet...?? lol
 

bigheinz

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JAJAJA.......no man, i have 2 months without work, in my country we have a lot politics problems and we can go work becouse all business are cosed, gas satations doent have gas, the banks only works 3 hours a day, you can get a diet coke, the coca cola company is cosed can you believe that ?

But, anyway what do you think about the diet? do you liked?
i hope it helps......
 

woody00

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but isnt 2400 calories too few calories to sustain that bodyweight??
 

doug1

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bigheinz said:

But, anyway what do you think about the diet? do you liked?
i hope it helps......
i think if i don't like chicken than i'm in trouble!:D but i do like chicken so it could work, but it's january so i could care less right know about losing fat, i'm just eating whatever i want.
 

killer

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Is that right,2 cups of whey protein?Isnt that like 300gs of protein in one sitting?I thought your body will only asimilate up
to 60gs?a waste? Diet looks prettygood though

killer
 

stackdizzy

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Hey this is exactly what I am looking for! Thanks how;ed you know? Dude If you live in venuzuela I could think of a great job for ya!!! My father goes there on bizz all the time, he has to drive around in a armored car so people won't kidnapp him and sell him back to us(which wouldn't be cool) That sucks about work, good luck
 

bigheinz

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woody00 said:
but isnt 2400 calories too few calories to sustain that bodyweight??
You have in the diet the amount of protein you need for build new muscle and carbs to get the energy for strengh
 

bigheinz

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killer said:
Is that right,2 cups of whey protein?Isnt that like 300gs of protein in one sitting?I thought your body will only asimilate up
to 60gs?a waste? Diet looks prettygood though

killer
GRENDALL: I come from Venezuela
Sorry for my bad english, it is 2 scups (44 gr of protein per service)
i already changed,
thanks
 

stackdizzy

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Queefer said:
So how much do you think H can make off your dad, 30 or 40k? At least you know your dad will eat well while be held hostage.
Oh I am sure we could get a little more than that lol I get half lol This is a sick joke
Though I dunno why u don't take advantage of your situation
 

mike ross

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this looks really good. how would i adjust the calories if i was 225? just up everything by about 5%
 

bigheinz

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mike ross said:
this looks really good. how would i adjust the calories if i was 225? just up everything by about 5%
Yes you can adjust it to your weight, you have to calulate protein and carbs. Protein is always in this diet 1.7 gr x pound of body weight and carbs changes depends of the days.
 

mike ross

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do you use LBM or just body weight? you dont need to feed the fat already on you correct?
 

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