Diets

Diets

Diets

This section gives example diets you are welcome to follow to gain or lose weight. Diets are always open to criticism so you are encouraged to try form one yourself based on the theories contained in “Training and Performance” section and from the principles set-out below. The diets given have been tried and tested by competing athletes and are formed by considering calories, composition of protein, carbs and fat per meal and overall purpose of the diet.

 

Weight Gain and Muscle Building

Here is a guide which is applicable to anyone wishing to put on muscle and weight. The principles are very common sense.

Prerequisites to Gain Weight and Build Muscle

If you don’t have these in place, then no matter how much money you spend on supplements, you’re not going to put on any quality weight.

1. Create a caloric surplus; meaning you consume more calories than you burn. You must have a good calorie governed diet which reflects your physique/fitness goals (remember also, water/electrolyte) intake. Get enough protein; at least 2g per pound of lean body weight.

2. You must have a well constructed workout program that will stimulate growth based on your body-type without over-training. See the “body type training” section.

3. You must allow enough rest/recovery between workouts.

4. Finally, you have to remember that supplements are just supplements! Using the right supplements will help you accomplish your goals and ensure adequate amounts of essential nutrients are present to aid muscle growth/fat loss or whatever, but you should never put all your hopes (or money) on a “magic pill”; it doesn’t exist.

 

If it was that easy to get the ideal body then we would all have one!

 

Every pound of muscle you gain will allow you to burn an extra 50 calories each day. This is good news for people who’s trying to lose weight, but not so for our purpose of gaining weight. This is one of the reasons why you just stop gaining weight after the initial burst of growth; if you maintain your diet and caloric intake, your calorie surplus is no longer there, simply because of the extra muscle you’ve put on. So, accordingly, you need to adjust your diet and increase the amount of calories.

When deciding how many calories to take bear in mind that a healthy person will be consuming around 15 calories per pound of bodyweight. We suggest you work out your Basal Metabolic Rate (BMR), your Protein Turn Over Rate (PTOR) and make sure you are at least consuming this amount of protein per day. Bear in mind that there is 4 cal/g from protein and carbohydrate and 9cal.g from fat (MCT’s are 8.3cal/g). If your not a fan of gluconeogenesis then we suggest you consume 1.5g/lb bodyweight in carbs as we don’t want you bulking up looking too fat and feeling bloated. From your BMR and activity factor, you will know the minimum amount of calories you need to replace each day just to sustain what you have now. Obviously we need to increase this number to generate a calorific surplus. The issue with diets of any sort is that they are always open to scrutiny. We are trying to give you as much freedom and knowledge as possible to create your own diets based on your own body mass and phenotype and couple it with scientific fact. So, its up to you how much you want to increase your calorie intake. As a suggestion, try take 20 cal per pound of bodyweight for a slight increase in calories per day or 35 calories per pound of bodyweight for a larger surplus. This way you are definitely generating a surplus and eliminating any “hope for the best” eating strategy. We suggest proportioning your meals to reflect 50% protein, 20% carbohydrate and 30% fats for strength athletes This may seem high but remember the fats you must eat are good EFA fats. See the “EFA” section for information regarding the muscle growth benefits from good fats.

Finally, just bear in mind the type of training you are doing and what your physique goals are. Muscle growth is a lengthy process and wont happen in large amounts over-night. Stick to the diet for six to eight weeks, train hard, bear in mind the principles outlined above and theoretically you will be on the road to gaining weight. Best Wishes.

 

Mass/Muscle Building Diet

(Breakfast)

Meal 1: 4 boiled/poached eggs and 2 slice of dry toast or Meal Replacement drink and 50g oats with skim milk/apple juice.

Meal 2: Baked potato, large salad and chicken/tuna/cottage cheese with 6 Aminos + 6 Glutamine capsules.

Meal 3: Protein drink with water, (to be consumed late afternoon  approximately an hour prior to exercise).

(Post exercise drink)

Meal 4: 100grams High protein weight gain drink

Meal 5: Baked potato/50g boiled rice, chicken breast and large salad or large portion of green vegetables with 6 Extreme Aminos + 6 Glutamine capsules.(1 hour after workout)

(Bedtime)

Meal 6: 2 slices oatmeal toast and tuna. Or tuna/chicken salad with 6 Aminos + Glutamine capsules. Or Meal Replacement drink.

 

Extreme Muscle Mass Building Diet

(Breakfast)

Meal 1: Protein porridge; 30g oats + 30g favourite flavour protein mixed in with skimmed/semi-skimmed milk or water. 3 x HMB capsules + 5 Glutamine capsules + Multivits tab + Evening primrose oil tab + Cod liver oil tab + Zinc tab + 1000mg Vit C + 300 IU Vit E + 1500g Glucosamine + Pro-hormone tabs + 3g Creatine.

Meal 2: Tuna + reduced fat mayo baked potato + Salad + 15 Amino acid capsules + Piece of favourite fruit + Tall glass of water

Meal 3: 60g Weight gain drink topped with 30g scoop protein mixed in water + 1000mg Vit C tab

Meal 4: 2 Chicken breasts in favourite low fat sauce + 6oz potato + Mixed Veg + 15 Amino Acid Caps + 5 Glutamine caps + ACE-Seleneium antioxidant tab + 3 HMB caps + Pro-hormone tabs + Tall glass of water.

(post workout)

Meal 5 : 80g Protein + 80g Weight gain drink + 50g Glucose + 3g Creatine drink + 3 HMB caps + 1000mg Vit C + ACE-Seleneium antioxidant tab + 5 Glutamine tabs + Vanadyl sulfate tab

Meal 6: Grilled lean steak, 6oz boiled potatoes, Mixed veg (add some gravy if must) + 15 Amino acid caps + 3 HMB caps + Pro- hormone tabs + tall glass of water.

Meal 7: 2 Pieces of fruit + 15 Amino acid caps + Tall glass of water.

(bedtime)

Meal 8: 30g Protein + 50g Weight gain drink + 30g Glucose + 3g Creatine Drink + 5 Glutamine tabs + 3g GABA mixed in fruit juice.

 

Muscle Menu’s

This is a list of some healthy and tasty meal alternatives you can use in your diet. We urge you to keep your diet palatable as this makes the chances of you adhering to it for the full duration more likely; no one likes a constant boring diet.

 

Boiled/scrambled/poached eggs (remove some yolks) on wholemeal toast.

Chicken/steak/turkey salad

Salmon platter

Chicken/steak/turkey stir fry making effort to use olive oil fat & to a bear minimum

Chicken/steak/turkey + low fat cheese toasties on wholemeal bread.

Favourite cereal + 30g Protein Drink

Chicken/steak/turkey + Low fat curry and preferably brown rice.

Unlimited vegetables are acceptable daily, a quality slow release protein (like micellar Casein) would also be good to be taken between meals and especially before bed.

 

The above foods and supplements are intended to supply you with all the essential nutrients to allow muscle building to occur. The chosen foods have been carefully chosen with absorption times in mind, slowly absorbed nutrients are thought to lead better absorption by muscles.

The more muscle tissue you carry the higher your ability to burn fat. Your muscles are the furnaces which burn the the fat away to leave you with the sculpted physique we all try so hard to attain.

 

Weight/Fat Reducing Diet

The following meal plan can be used when wishing to reduce your fat levels and bodyweight in conjunction with an appropriate exercise program. This particular diet would be suitable for an athlete, boxer, martial artist who has to reduce their weight to make a certain weight class or for a bodybuilder looking to lower his fat levels to the absolute minimum.

 

When anyone wishing to diet and lose fat it is imperative that they do so whilst maintaining as much muscle mass as possible. It is the amount of muscle you have which is the major factor in controlling how many calories you actually burn, as muscle burns more calories than fat

 

(breakfast)

Meal 1:          2 boiled/poached eggs and 1 slice of dry toast or Meal Replacement drink with water & Fat loss supplement.

Meal 2:          Baked potato, large salad and chicken/tuna/cottage cheese.

Meal 3:          Meal Replacement drink with water. Fat loss supplement (to be consumed mid to late afternoon approximately an hour prior to exercise).

(post workout)

Meal 4:          50 grams Protein Drink.

Meal 5:          Baked potato or 50g boiled rice, chicken breast and large salad or large portion of green vegetables. (one hour after workout)

(Bedtime)

Meal 6:          2 slices oatmeal dry toast and plain tuna. Or tuna/chicken salad. Or Meal Replacement drink.

 

Unlimited green vegetables, peppers, onion, mushroom, oriental vegetables (bean sprouts etc,). Portion of melon and strawberries.

Acceptable condiments are Tabasco, vinegar, lemon juice, soya and low calorie salsa dips can be used as sauces. Pepper, cinnamon and garlic.

Every third day have 40g oats for breakfast.

 

Extreme Weight Loss/Muscle Sparing Diet

This is an example of a week long diet for weight loss. It is reflective of a diet one would use before going on a bodybuilding stage. Supplements have been omitted in order to highlight the basic diet itself.

 

Monday

Meal 1 (10:00 am); 6 egg whites, 2 whole eggs, 2 slices of wholemeal bread + peanut butter

Interval (11:30 am); 75g protein drink

Meal 2 (1:00 pm); 150g chicken, 6 0z potato, 30g broccoli

Meal 3 (4:30pm); 150g turkey, 6 oz potato, 30g mix veg

Interval (7:30 pm); 75g protein drink

Meal 4 (8:00 pm); 8 egg whites, 30g broccoli/mix veg

Evening; 75g protein drink

 

Tuesday

Meal 1 (10:00 am); 150g turkey, 4 oz potato

Interval (11:30 am); 75g protein drink

Meal 2 (1:00 pm); 150g turkey, 30g broccoli/mix veg

Meal 3 (4:00pm); 150g turkey, 30g broccoli/mix veg

Interval (6:30 pm); 75g protein drink

Meal 4 (8:00 pm); 150g turkey

Evening; 75g protein drink

 

Wednesday

Meal 1 (10:00 am); 150g turkey, 4 oz potato

Interval (11:30 am); 75g protein drink

Meal 2 (1:00 pm); 150g turkey, 30g broccoli/mix veg

Meal 3 (4:00pm); 150g turkey, 30g broccoli/mix veg

Interval (7:30 pm); 75g protein drink

Meal 4 (8:00 pm); 150g turkey

Evening; 75g protein drink

 

Thursday

Meal 1 (10:00 am); 6 egg whites, 2 whole eggs, 2 slices of wholemeal bread + peanut butter

Meal 2 (12:30 am); 150g steak, 6 oz potato, 30g broccoli/mix veg

Interval (2:00 pm); 75g protein drink

Meal 3 (4:30pm); 150g chicken, 4 oz potato, 30g broccoli/mix veg

Meal 4 (8:30 pm); 100g fish, 50g chicken, 4 oz potato, 30g broccoli/mix veg.

Evening; 75g protein drink

 

Friday

Meal 1 (10:00 am); 150g turkey, 30g broccoli/mix veg

Meal 2 (12:00 am); 150g turkey, 4 oz potato

Meal 3 (3:00 pm);  150g turkey

Meal 4 (5:00 pm);   150g turkey

Meal 5 (7:30 pm);  150g turkey

Meal 6 (10:00 pm);   150g turkey

 

Saturday

Meal 1 (10:00 am); 6 egg whites, 2 whole eggs, 2 slices of wholemeal bread + peanut butter

Meal 2 (12:30 am); 150g steak, 8 oz potato

Interval (2:00 pm); 75g protein drink

Meal 3 (4:30pm); 150g chicken, 6 oz potato

Interval (6:30 pm); 75g protein drink

Meal 4 (8:00 pm); 100g steak, 2 whole eggs, 6 oz potato

Evening; 75g protein drink

 

Sunday

Meal 1(10:00 am); 150g turkey, 4 oz potato, 30g broccoli/mix veg

Interval (11:30 am); 75g protein drink

Meal 2 (1:00 pm); 150g chicken, 4 oz potato, 30g broccoli/mix veg

Meal 3 (4:00pm); 150g turkey

Interval (6:30 pm); 75g protein drink

Meal 4 (8:00 pm); 150g turkey

Evening 75g protein drink