I started a new diet plan at the begining of March and so far it is going great! I learned about it from a member here (wave_length) when I was reading in his journal. He has 3 main rules for loosing fat - (1)Workout 3 times a week with weights., (2) Eat 1g protein / lb lean body mass. (3) Reduce calories to lose 1-2 lbs / week.
The first week I was down 2 pounds and do far here in the second week I am right on track to repeat that same amount. I am going out on a limb here when I say that it has to be mostly fat because I am gaining strength on all my lifts consistently!
Now the rules themselves are not that odd, but the way this guy implements them is different from the regular shool of thinking concerning this. He makes a big protein shake and sips on it all day long, then at lunch he has a huge meal, then back to sipping the protein shake and that is it! The huge meal can be a lot of things and he usually has around 1200 calories.
I do it a little different but it is only a small variation. I make my protein shake with a few more ingredients so it does have more calories in it and my lunch is not as big at usually around 950 - 1050 calories. I usually end up with right at 1950 - 2050 calories a day.
Here is how it all goes down:
Frist thing in the morning I start making my Protein Shake. I get the blender and I pour in 1/4 cup of skim milk, then I fill it the rest of the way up to just below the 3 cup mark. Next I add 2 scoops of Optimum Nutrition 100% Whey (double rich chocolate flavor), 2 scoops of Muscle Milk (chocolate flavor), 2 Tablespoons of Smuckers Natural Meanut Butter (creamy), and then I throw in one medium banana. Then I blend it until smooth. This comes to 875 Calories. I pour this into 2 tupperware tumblers with lids. One goes in the fridge for later, and the other into a small cooler to take to work.
Next, and this is the gross part for many of you out there, I take one teaspoon of Extra Virgin Olive Oil. Yep, thats right, one teaspoon of the stuff. I take it like caugh syrup. Then I drink most of a glass of water washing that down and I also take 2 fish oil gels and my multi-vitamin. Next, to really get that olive oil taste out of there, I chew up two Now brand chewable C-500 tablets, one at a time. This gives me some Healthy Fats and I dont’ forget my vitamins! BTW, the olive oil and the fish gels come to about 78 calories.
Next it’s off to work where after about 1.5 - 2 hours I start sipping on ym protein shake. I try to take in about half or alittle more of that one tumbler full before lunch. I Usually try to push lunch back to about 1:00PM so I am done eating close to 2:00PM. This way it is about 3 hours before I leave and I can work out then and all that food from lunch is digested to the point where it does not bother me while lifting.
Lunch: This is where things get really interesting. You can go out to eat or eat prepared food, whatever, but the only real thing to worry about here is getting enough protein and not going over your limit of calories. I try to about 50 grams of protein at lunch.
Here are some examples of what I have eaten so far on this diet:
Chic-Fil-A: 1 Chic-Fil-A Sandwich, 1 side salad with 3/4 serving of Light Italian dressing, 1 order of 8 count chicken nuggets. This was in the mall location, so I walked to the Great American Cookie Company and had 1 Double Fudge Cookie! 971 Calories, 64 grams of Protein.
Home Made Soft Tacos: I eat 1/2 the prepared taco meat in 3 carb balance tortillas with 2 Tablespoons of Light Sour Cream and 1/2 cup of 2% cheese. I take 2 fish oil gels with this, and I have 1 serving (28 grams) of Spicy Sweet Doritos. For dessert I have a banana. 968 Calories, 72 grams of protein.
On The Border: Yummmmmm! I have 2 beef enchaladas with Queso on top and I order a bowl of Queso but I only eat half of it and I eat 1 of those servings of the chips. 1025 Calories, 52.5 grams of protein.
Today I had Hamburger Helper (Double Cheesy Quesadilla). I ate 1/2 the entire recipe! I also added 1/2 cup of 2% cheese on it and ate it with hot sauce and I had 120 grams of Black Beans with it. 1001 calories, 82 grams of protein.
I also have other foods to, but these should be a good example.
OK, after I eat and go back to work and if I feel hungry in the afternoon at all I will sip on that protein shake more, then about 5PM I get off work and on my way home I drink the rest of that protein shake that I took to work. Next I go work out - I lift for about an hour to an hour and a half (not usually that long, but some times it happens) then I do 40 minutes of LISS on the treadmil at a 140 BPM heartrate. After all that I wait about 30 minutes before getting back to my Second Tupperware Tumbler full of Protein shake - usually I will drink about half of that one fairly quick, then save the rest for a little later and I will sip on that one until I am done and I try to be finshed with ti by 8PM - 9PM.
That is my day. So far so good - I am almost 2 weeks in and jsut about 4 pounds down with increases on almost every lift every time! I hope anyone interested in this will give it a try. It really helps if you are in the situation where you have to go out at lunch, but it is also very convenient all around!
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