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Elvia1023
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I created a diet a few years ago and posted it in 08 with info on anasci. I have just modified it as I plan to start it in the next few months. Currently I am just maintaining a weight of about 230. I want to put on a few pounds in the next few months before starting. The diet listed below would be best for someone about my weight or even lower (180-220). But if your more or less you simply just have to adjust the amounts accordingly. Everyone is different and reacts to certain foods differently. I have experimented lots in the past and know what is good for me. You will be different. The key is to find your own path cos there are many possible routes to the top of the mountain!
I have never competed or plan to just yet but just want to see where I can go. I was the typical hardgainer. I have many come into my shop saying they eat lots and don't grow and obviously they aren't eating enough and/or the right foods. I was 6ft 2 and about 168 pounds and it took years of decent eating and hard training to go up year after year. Anyway many people on here know that more than me cos there are some great characters on this forum who live bodybuilding.
For the less experienced guys I just want to add that when cutting or bulking to gradually go up/down as opposed to adding/subtracting 1000's calories in a few days. This plan is carefully constructed (food types, nutritional content etc). I won't bother explaining reasons for each but just hope it can help some of you guys out. I hope some of the more experienced guys comment in order to help me out too.
It is a 12 weeks program split into phases. Phase one is for weeks 1-4, phase 2 for weeks 5-8 and phase 3 for weeks 9-11. The final week is phase 4. For the majority of people you should only do phrases 1 to 3. In that case you should extend phase 3 for other week (so a total of 12 weeks). However if your like me and wanna see your full potential try phase 4 (that only lasts 1 week). I don't wanna compete but just wanna go see how far I can go. This plan also suits people who go to the gym in the evening. But if you go at a different time just adjust accordingly (pre and post workout position).
It is also split up into working out days and rest days (carb intake and amount of meals etc) for a variety of reasons. Some may think it is lots to eat but most of the meals are fairly light so it can easily be achieved by a well planned and keen individual. You may think it is best to go down gradually each week and yes that is other method but I feel this way is excellent. Your body takes time adapting to new ways of eating so having it in phrases is a great approach.
I just want to add I have never done no carbs before and don't see any merit in it. I am gonna go lower than I have before just to see how my body responds. I believe in carb cycling when on calories restrictive diets.
I will be doing a cutting cycle in the same time frame. Gonna ease into my diet about week 4 of my cycle. Cycle will be test, primo and adrol (tabs started in the first 4 weeks of my diet).
CUTTING DIET PHASE 1 WEEKS 1-4
WORKOUT DAYS
Meal 1- 5 whole free range eggs cooked in coconut oil
Raisin Bran or something similar
with semi-skimmed milk
Meal 2- Low fat cottage cheese (approx 250g)
1 Banana
1 tablespoon of peanut butter
Meal 3- 1 tin of tuna
2 slices of wholegrain bread
Meal 4- Low fat yogurt with 1 scoop of whey protein
Mixed Nuts (Almonds, Brazil etc) (Small amount about 30g)
Meal 5 (Pre workout)- 1 scoop of whey protein
1 large orange or similar (raspberries etc)
Meal 6 (Post workout)- 2 scoops of whey protein with 50g maltodextrin/vitargo
Meal 7- Salmon Steak or Chicken Breast or Tuna steak etc
20 Asparagus spears
Mixed Green Salad or Stir Fry Vegetables
Meal 8- 1 scoop of casein protein
(Before bed) Alittle cottage cheese
Approx 3150 calories, 315g protein, 260g carbs, 105g fats
REST DAYS
Meal 1- 5 whole free range eggs cooked in coconut oil
Big bowl of porridge
1 piece of toast with olive spread
Meal 2- 2 scoops of whey protein
2 stalks of celery
1 tablespoon of peanut butter
Blueberries
Meal 3- Chicken Breast (about 225g)
Brown Rice
Broccoli (about 150g)
Meal 4- 2 Slices of wholegrain bread with low sugar jam
1 tablespoon of peanut butter
2 scoops of whey protein
Meal 5- Fillet/Rump/Rib Eye Steak
Green Beans
Mixed Green Salad or Stir Fry Vegetables
Meal 6- 1 scoop of casein protein
(Before Bed) Small amount of nuts (Walnuts and/or Almonds)
1 Tablespoon of peanut butter
Approx 3000 calories, 300g protein, 210g carbs, 100g fats
CUTTING DIET PHASE 2 WEEKS 5-8
WORKOUT DAYS
Meal 1- 5 egg whites (3 yolks) cooked in coconut oil
Raisin Bran or something similar
with semi-skimmed milk
Meal 2- 1 tin of tuna
3 Ryvitas (whole wheat crackers)
Meal 3- 120g Turkey Breast Meat
Fruit (Apple, Blackberries etc)
Meal 4- 250g low fat cottage cheese
Seed mix (Flaxseed, pumpkin, sunflower with goji berries) (about 50g)
Meal 5 (Pre workout)- 1 scoop of whey protein
Glass of pure orange juice
Meal 6 (Post workout)- 2 scoops of whey protein
with 750ml of Gatorade/Powerade
Meal 7- 250g Trout or Chicken Breast etc
150g Brussel Sprouts etc
150g Stir Fry Vegetables or Green Salad drizzled in olive oil
Meal 8- 1 scoop of casein protein
(Before bed) Alittle cottage cheese
Approx 2500 calories, 310g protein, 150g carbs, 70g fats
REST DAYS
Meal 1- 5 egg whites (3 yolks) cooked in coconut oil
Big bowl of porridge
1 piece of toast
Meal 2- 2 scoops of whey protein
Large glass of semi-skimmed milk
Meal 3- Tin of tuna
250g of cottage cheese
5 Ryvitas (whole wheat crackers)
Meal 4- 2 scoops of whey protein
2 stalks of celery
1 tablespoon of peanut butter
Meal 5- Extra lean beef (minced)
with a light sauce (chilli, salsa etc)
1 tomatoe
Some lettuce etc
Meal 6 (Before Bed)- 1 scoop of casein protein
Small amount of nuts (Walnuts and/or Almonds)
1 Tablespoon of peanut butter
Approx 2400 calories, 300g protein, 130g carbs, 70g fats
CUTTING DIET PHASE 3 WEEKS 9-11/12
WORKOUT DAYS
Meal 1- 5 egg whites (1 yolks) cooked in coconut oil
Small bowl of porridge
Meal 2- 250g low fat cottage cheese
Sliced pineapple
Meal 3- 250g of shrimps
150g of green leaf salad drizzled in olive oil
Meal 4- Beef Jerky or similar (about 60g)
2 mini babybel lights
Meal 5 (Pre workout)- 1 scoop of whey protein
Meal 6 (Post workout)- 2 scoops of whey protein
350ml powerade/gatorade
Meal 7- 350g white fish
150g cauliflower & brocoli (75/75)
Meal 8- 1 scoop of casein protein
(Before bed)
Approx 1900 calories, 310g protein, 90g carbs, 30g fats
REST DAYS
Meal 1- 5 egg whites (1 yolks) cooked in coconut oil
60g of Special K
120ml Skimmed milk
Meal 2- 2 scoops of whey protein
350ml semi-skimmed milk
Meal 3- Tin of tuna
250g of cottage cheese
Meal 4- 2 scoops of whey protein
2 stalks of celery
1 tablespoon of peanut butter
Meal 5- 225-250g chicken breast
200g frozen stir fry vegetables
Alittle lemon/lime sauce/juice
Meal 6- 1 scoop of casein protein
(Before Bed)
Approx 1800 calories, 300g protein, 80g carbs, 30g fats
CUTTING DIET PHASE 4 WEEK 12
One week out
-Avoid Salt so only eat low sodium foods
- Avoid spices, dressings etc
- Stick to lean meats and fresh vegetables
- Add natural diuretic such as Dandelion Root Extract.
5 to 6 days out
- Cut water intake
- Drink 5.5 litres of spring water (low in sodium)
4 days out
- Drink 3.75 litres of spring water
3 days out
- Drink 3 litres of distilled water (no sodium in it at all)
2 days out
- Drink 2 litres of distilled water
1 and zero days out- Sip distilled water as needed
Afterwards
- Stop diuretic and the reverse the above steps to avoid bloat etc
SAMPLE MENU FOR WEEK 12
3-5 Days out
Meal 1- 2 scoops of whey protein
Meal 2- 225g chicken breast
150g brocoli
Meal 3- 225g of rump steak
60g of raw spinach
125g cooked cauliflower
Meal 4- 225g turkey breast
Meal 5 (Pre workout)- 1 scoop of whey protein
Meal 6 (Post workout)- 2 scoops of whey protein
Meal 7- 350g white fish
125g cauliflower
Meal 8- 2 scoops of casein protein
(Before bed)
Approx 1850 calories, 380g protein, 20g carbs, 15g fats
0-2 Days out
Meal 1- 175g chicken breast
2 slices of wholegrain bread
1 large sweet potatoe
Meal 2- 175g chicken breast
2 large sweet potatoes
Meal 3- 175g chicken breast
2 slices of wholegrain bread
1 large sweet potatoe
Meal 4- 175g chicken breast
2 large sweet potatoes
Meal 5- 175g chicken breast
2 slices of wholegrain bread
1 large sweet potatoe
Meal 6- 175g chicken breast
(Bedtime) 2 slices of wholegrain bread
1 large sweet potatoe
Approx 3000 calories, 300g protein, 420g carbs, 20g fats
There we go. Like I said phase 4 should only be tried by certain individuals. The increse in carbs near the end is for various reasons (fullness, energy etc). You should only try phase 4 if you want to get proper ripped and test yourself. But phases 1-3 are ideal for any individuals wanting to cut up. If you weigh 150 then lower the amounts by a 1/4. If you weigh 250 then simply increase them by a 1/4. Be inventive. If you hate certain foods and can't eat them at all then sub for something similar (nutritional value) and have that instead. I have tried to add in so many different foods and fruits to keep me happy.
I just wanted to add that sometimes people think most diets never taste nice or offer a variety of food. But the above shows they can. Apart from phases 3 and 4 there is room to bring in certain sauces for meat or fish meals. I don't mean huge amounts as they often contain lots of carbs (sugar) etc. Just things like lemon chicken or chilli shrimp etc. Chilli is a good thing to use as it speeds up your metabolic rate. You can be inventive and enjoy your food whilst doing things right.
I have also tried to include many different types of food in the diet. Even though you are on the same food for 4 weeks it would never feel like it as you are constantly eating different types of meat/fish/fruit etc. You can even swop some of the items for something you like more with the same nutritional values (so you shouldn't get bored). The are loads of fish varieties with different tastes or many different seafoods you can add in. It just shows a good structure that you can use but play about with. Although stay with chicken breast at the end and lean cuts of meat as certain seafoods can contain fats.
I am gonna order LBA's soon so will probably modiefy things alittle (or keep them for later). My supplementation includes 9g Fish Oil, 1.3g EPO, Multi Vitamin, BCAA's, Q10, Acai, Lycopene, Milk thistle and Vit C.
Lets me know what you guys think. I hope it helps some of the more inexperienced guys.
I have never competed or plan to just yet but just want to see where I can go. I was the typical hardgainer. I have many come into my shop saying they eat lots and don't grow and obviously they aren't eating enough and/or the right foods. I was 6ft 2 and about 168 pounds and it took years of decent eating and hard training to go up year after year. Anyway many people on here know that more than me cos there are some great characters on this forum who live bodybuilding.
For the less experienced guys I just want to add that when cutting or bulking to gradually go up/down as opposed to adding/subtracting 1000's calories in a few days. This plan is carefully constructed (food types, nutritional content etc). I won't bother explaining reasons for each but just hope it can help some of you guys out. I hope some of the more experienced guys comment in order to help me out too.
It is a 12 weeks program split into phases. Phase one is for weeks 1-4, phase 2 for weeks 5-8 and phase 3 for weeks 9-11. The final week is phase 4. For the majority of people you should only do phrases 1 to 3. In that case you should extend phase 3 for other week (so a total of 12 weeks). However if your like me and wanna see your full potential try phase 4 (that only lasts 1 week). I don't wanna compete but just wanna go see how far I can go. This plan also suits people who go to the gym in the evening. But if you go at a different time just adjust accordingly (pre and post workout position).
It is also split up into working out days and rest days (carb intake and amount of meals etc) for a variety of reasons. Some may think it is lots to eat but most of the meals are fairly light so it can easily be achieved by a well planned and keen individual. You may think it is best to go down gradually each week and yes that is other method but I feel this way is excellent. Your body takes time adapting to new ways of eating so having it in phrases is a great approach.
I just want to add I have never done no carbs before and don't see any merit in it. I am gonna go lower than I have before just to see how my body responds. I believe in carb cycling when on calories restrictive diets.
I will be doing a cutting cycle in the same time frame. Gonna ease into my diet about week 4 of my cycle. Cycle will be test, primo and adrol (tabs started in the first 4 weeks of my diet).
CUTTING DIET PHASE 1 WEEKS 1-4
WORKOUT DAYS
Meal 1- 5 whole free range eggs cooked in coconut oil
Raisin Bran or something similar
with semi-skimmed milk
Meal 2- Low fat cottage cheese (approx 250g)
1 Banana
1 tablespoon of peanut butter
Meal 3- 1 tin of tuna
2 slices of wholegrain bread
Meal 4- Low fat yogurt with 1 scoop of whey protein
Mixed Nuts (Almonds, Brazil etc) (Small amount about 30g)
Meal 5 (Pre workout)- 1 scoop of whey protein
1 large orange or similar (raspberries etc)
Meal 6 (Post workout)- 2 scoops of whey protein with 50g maltodextrin/vitargo
Meal 7- Salmon Steak or Chicken Breast or Tuna steak etc
20 Asparagus spears
Mixed Green Salad or Stir Fry Vegetables
Meal 8- 1 scoop of casein protein
(Before bed) Alittle cottage cheese
Approx 3150 calories, 315g protein, 260g carbs, 105g fats
REST DAYS
Meal 1- 5 whole free range eggs cooked in coconut oil
Big bowl of porridge
1 piece of toast with olive spread
Meal 2- 2 scoops of whey protein
2 stalks of celery
1 tablespoon of peanut butter
Blueberries
Meal 3- Chicken Breast (about 225g)
Brown Rice
Broccoli (about 150g)
Meal 4- 2 Slices of wholegrain bread with low sugar jam
1 tablespoon of peanut butter
2 scoops of whey protein
Meal 5- Fillet/Rump/Rib Eye Steak
Green Beans
Mixed Green Salad or Stir Fry Vegetables
Meal 6- 1 scoop of casein protein
(Before Bed) Small amount of nuts (Walnuts and/or Almonds)
1 Tablespoon of peanut butter
Approx 3000 calories, 300g protein, 210g carbs, 100g fats
CUTTING DIET PHASE 2 WEEKS 5-8
WORKOUT DAYS
Meal 1- 5 egg whites (3 yolks) cooked in coconut oil
Raisin Bran or something similar
with semi-skimmed milk
Meal 2- 1 tin of tuna
3 Ryvitas (whole wheat crackers)
Meal 3- 120g Turkey Breast Meat
Fruit (Apple, Blackberries etc)
Meal 4- 250g low fat cottage cheese
Seed mix (Flaxseed, pumpkin, sunflower with goji berries) (about 50g)
Meal 5 (Pre workout)- 1 scoop of whey protein
Glass of pure orange juice
Meal 6 (Post workout)- 2 scoops of whey protein
with 750ml of Gatorade/Powerade
Meal 7- 250g Trout or Chicken Breast etc
150g Brussel Sprouts etc
150g Stir Fry Vegetables or Green Salad drizzled in olive oil
Meal 8- 1 scoop of casein protein
(Before bed) Alittle cottage cheese
Approx 2500 calories, 310g protein, 150g carbs, 70g fats
REST DAYS
Meal 1- 5 egg whites (3 yolks) cooked in coconut oil
Big bowl of porridge
1 piece of toast
Meal 2- 2 scoops of whey protein
Large glass of semi-skimmed milk
Meal 3- Tin of tuna
250g of cottage cheese
5 Ryvitas (whole wheat crackers)
Meal 4- 2 scoops of whey protein
2 stalks of celery
1 tablespoon of peanut butter
Meal 5- Extra lean beef (minced)
with a light sauce (chilli, salsa etc)
1 tomatoe
Some lettuce etc
Meal 6 (Before Bed)- 1 scoop of casein protein
Small amount of nuts (Walnuts and/or Almonds)
1 Tablespoon of peanut butter
Approx 2400 calories, 300g protein, 130g carbs, 70g fats
CUTTING DIET PHASE 3 WEEKS 9-11/12
WORKOUT DAYS
Meal 1- 5 egg whites (1 yolks) cooked in coconut oil
Small bowl of porridge
Meal 2- 250g low fat cottage cheese
Sliced pineapple
Meal 3- 250g of shrimps
150g of green leaf salad drizzled in olive oil
Meal 4- Beef Jerky or similar (about 60g)
2 mini babybel lights
Meal 5 (Pre workout)- 1 scoop of whey protein
Meal 6 (Post workout)- 2 scoops of whey protein
350ml powerade/gatorade
Meal 7- 350g white fish
150g cauliflower & brocoli (75/75)
Meal 8- 1 scoop of casein protein
(Before bed)
Approx 1900 calories, 310g protein, 90g carbs, 30g fats
REST DAYS
Meal 1- 5 egg whites (1 yolks) cooked in coconut oil
60g of Special K
120ml Skimmed milk
Meal 2- 2 scoops of whey protein
350ml semi-skimmed milk
Meal 3- Tin of tuna
250g of cottage cheese
Meal 4- 2 scoops of whey protein
2 stalks of celery
1 tablespoon of peanut butter
Meal 5- 225-250g chicken breast
200g frozen stir fry vegetables
Alittle lemon/lime sauce/juice
Meal 6- 1 scoop of casein protein
(Before Bed)
Approx 1800 calories, 300g protein, 80g carbs, 30g fats
CUTTING DIET PHASE 4 WEEK 12
One week out
-Avoid Salt so only eat low sodium foods
- Avoid spices, dressings etc
- Stick to lean meats and fresh vegetables
- Add natural diuretic such as Dandelion Root Extract.
5 to 6 days out
- Cut water intake
- Drink 5.5 litres of spring water (low in sodium)
4 days out
- Drink 3.75 litres of spring water
3 days out
- Drink 3 litres of distilled water (no sodium in it at all)
2 days out
- Drink 2 litres of distilled water
1 and zero days out- Sip distilled water as needed
Afterwards
- Stop diuretic and the reverse the above steps to avoid bloat etc
SAMPLE MENU FOR WEEK 12
3-5 Days out
Meal 1- 2 scoops of whey protein
Meal 2- 225g chicken breast
150g brocoli
Meal 3- 225g of rump steak
60g of raw spinach
125g cooked cauliflower
Meal 4- 225g turkey breast
Meal 5 (Pre workout)- 1 scoop of whey protein
Meal 6 (Post workout)- 2 scoops of whey protein
Meal 7- 350g white fish
125g cauliflower
Meal 8- 2 scoops of casein protein
(Before bed)
Approx 1850 calories, 380g protein, 20g carbs, 15g fats
0-2 Days out
Meal 1- 175g chicken breast
2 slices of wholegrain bread
1 large sweet potatoe
Meal 2- 175g chicken breast
2 large sweet potatoes
Meal 3- 175g chicken breast
2 slices of wholegrain bread
1 large sweet potatoe
Meal 4- 175g chicken breast
2 large sweet potatoes
Meal 5- 175g chicken breast
2 slices of wholegrain bread
1 large sweet potatoe
Meal 6- 175g chicken breast
(Bedtime) 2 slices of wholegrain bread
1 large sweet potatoe
Approx 3000 calories, 300g protein, 420g carbs, 20g fats
There we go. Like I said phase 4 should only be tried by certain individuals. The increse in carbs near the end is for various reasons (fullness, energy etc). You should only try phase 4 if you want to get proper ripped and test yourself. But phases 1-3 are ideal for any individuals wanting to cut up. If you weigh 150 then lower the amounts by a 1/4. If you weigh 250 then simply increase them by a 1/4. Be inventive. If you hate certain foods and can't eat them at all then sub for something similar (nutritional value) and have that instead. I have tried to add in so many different foods and fruits to keep me happy.
I just wanted to add that sometimes people think most diets never taste nice or offer a variety of food. But the above shows they can. Apart from phases 3 and 4 there is room to bring in certain sauces for meat or fish meals. I don't mean huge amounts as they often contain lots of carbs (sugar) etc. Just things like lemon chicken or chilli shrimp etc. Chilli is a good thing to use as it speeds up your metabolic rate. You can be inventive and enjoy your food whilst doing things right.
I have also tried to include many different types of food in the diet. Even though you are on the same food for 4 weeks it would never feel like it as you are constantly eating different types of meat/fish/fruit etc. You can even swop some of the items for something you like more with the same nutritional values (so you shouldn't get bored). The are loads of fish varieties with different tastes or many different seafoods you can add in. It just shows a good structure that you can use but play about with. Although stay with chicken breast at the end and lean cuts of meat as certain seafoods can contain fats.
I am gonna order LBA's soon so will probably modiefy things alittle (or keep them for later). My supplementation includes 9g Fish Oil, 1.3g EPO, Multi Vitamin, BCAA's, Q10, Acai, Lycopene, Milk thistle and Vit C.
Lets me know what you guys think. I hope it helps some of the more inexperienced guys.
Last edited:
. nah really I am no diet expert, But have you ever read Get Lean by Kieth Klein, he did lee labradas diets, and wrote for mucle media. His diet statrs at 1.5Xbody weight and drops the calories by only 200 every 2 weeks to keep the metabolism from dropping off. Also he uses 60%carbs and 30% protein. Id send a copy to you but it is a book. good luck with it bro
