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What about a meal between weight session and cardio?
Or just do the weights + cardio and then a shake with some pb?
And if i cant get a hold of mac nut oil or all natural pb, is it ok to just eat raw almonds, walnuts or cashew? ofc count it in soo its gives the same amount of pro and fat like the pb or mac oil would.
and what about the shakes my whey contains 23,9g pro / 1,4g carbs / 2grams fat is that ok or i have to change to a isolate?
Many questions but someone got the answers out there :D
hope u can understand my sentences, cus english aint used to often
Na from what i am reading you can only have those 6 laid out meals. and for the protein drink i think it said it it should be 50grams of protein the fat should be a little more and the carbohydrates should really not be there because you want to keep your body in ketosis so its only using fats for it energy source.
For a 200 pound man
5 whole eggs (make sure to buy OMEGA-3 EGGS from the supermarket. They contain virtually NO saturated fat and tons of good OMEGA-3 fats); add another 4 egg whites to this (they don’t need to be the Omega-3 ones; you can use liquid egg whites)
SHAKE: 50g Whey Protein with 1 ½ tablespoon of All Natural Peanut butter (no sugar)
"Lean Protein Meal": 8oz chicken with 1/2-cup cashew nuts (almonds, or walnuts)
SHAKE: 50g Whey Protein with 1 ½ tablespoons of All Natural Peanut butter (no sugar added)
and have a cheat meal after two weeks of starting the diet. Preferably last meal of the day. Same time every week
"Fatty Protein Meal": 8oz Salmon, Swordfish, or RED MEAT with a green salad (no tomatoes, carrots, or red peppers) with 1 tablespoon of Olive Oil or Macadamia nut oil and vinegar
SHAKE: 50g Whey with 1 ½ tablespoon all natural peanut butter or 4 whole (Omega-3) eggs and 4 extra whites
and have a cheat meal after two weeks of starting diet. this is to keep the body looking full and replenish glycogen stores. This preferably should be the last meal so that you dont cheat. Same time every week
-Omega-3 Fish Oil pills 1000mg 3x per day
-Evening Primrose Oil (Omega-6) 1300mg 2x per day
-Extra Virgin Olive Oil is still better for your heart! These are HEART HEALTHY MONOUNSATURATED FATS (along with MACADAMIA NUT OIL). MONO's are NOT essential fats; however, they ARE very heart healthy.
NON ESSENTIAL but HEART HEALTHY
Macadamia Nut oil (Omega-9 monosaturates) 2-3 ablespoons per day
I'm a believer in a good whole food supplement. I've mentioned it before:
Juice Plus+ gives you 12 servings of fruits and veggies in 4 pills (no sugar, no fiber). http://www.juiceplus.com/nsa/pages/H...a?site=dp02724
Good legal Test/anti-aromatase:
6-oxo or Gaspari Novedex XT
LIV-52 by Himalayan Labs for liver detoxification at its best!
Take all supps with food
Diet: (for 250lb man)
Meal 1 6 whole Omega-3 eggs
Meal 2 8oz chicken with 1/2 cup raw almonds
Meal 3 50g whey with 2 tablespoons all natural peanutbutter (PWO)
Meal 4 8oz salmon with 1 cup asparagus with 1 tablespoon macadamia nut oil
Meal 5 50 g whey with 2 tablespoon PB
Meal 6 6 whole eggs
(5 meals for Women)
HAVE YOUR CHEAT MEAL ON THE SAME DAY EVERY WEEK, last meal of the day so you dont cheat again.
FOR WEIGHT GAIN:
Follow my same formula. . . High protein (50g per meal), Moderate Fat (25g per meal), and moderate carbs (35-50g per meal). If you're a hard gainer, eat 8-10 meals. If you're an easy gainer (but get fat easily), stick to 6 meals per day.
For the 1000th time, when following my diet plan (which includes getting your brain into ketosis), there can be NO starchy carbs eaten!
CARDIO should be performed at a low intensity (under 120bpm heartrate). This will ensure that you use FAT as a fuelsource since as your heartrate increase, carbohydrates begin to become the preferred fuel of choice for the body. When on a low carb diet, you're body will break down muscle and turn that into carbs. Remember, Fat CANNOT be changed into carbs. Therefore, for bodybuilding, the rule of cardio should be LONG DURATION, LOW INTENSITY
-MCT's are a waste when you're dieting. If you're gonna use FATS for an energy source, they might as well serve a function in the body. MCTs are useless. They can only serve as a source of energy!