2008 Transformation Contest

In an effort to really dial every aspect of my transformation in, I haven given up control of my nutrition to those who have much more experience than me. I set out to find a program that could combine what I know works well for my body with foods that were sustainable as a lifestyle and not just a ‘diet’. A few weeks ago I found that very plan in the form of a free e-book from Scivation, it is called The C.H.A Diet, or Carb Haters Anonymous.

This plan is based around the premise that carbohydrates are not neccesarily for physique purposes. Now let me also state here at the beginning that this nutrition plan is not intended for endurance or performance athletes, but is a very viable and feasible option for those of us who like to lift heavy and keep our cardio moderate.

One of the key reasons I chose this nutrition plan is that in the past I have had great success with lower carbohydrate diets. In fact, most of my weight loss has come at the hands of either a Cyclical Ketogenic Diet or a Targeted Ketogenic Diet. In addition, Carb Cycling has also provided me with much success.

However, during most of my lower carbed experiments I always found that it became difficult for me to use my carbups or high carb days in a clean and efficient fashion. I’d end up either eating bad foods or sleeping all day. However, the CHA diet changes all of that since you don’t have a standard carbup but instead a protein/veggie day once to twice per week. For more in depth details you’ll have to read the book, but for now, I’ll share my personal menu for the program.

**Note - Slight modifications have been made based on my available foods and the personal preference for a post-workout shake**

Meal 1 - Preworkout
4 Egg Whites
6 Whole DHA eggs
56g protein, 30g fat

PWO Meal
2 Scoops IntraPro - 48g protein, 5g fat, 9g carbs (2 fiber)
   OR
2 Scoops Protein Component - 40g protein, 4g fat, 7g carbs (4 fiber)

Meal 2 - Post PWO Meal
8 oz Ground Turkey
12 Almonds, 4 tsp Peanut Butter, 2 tsp Flax Oil
56g protein, 30g fat

Meal 3
8 oz Chicken Breast
36 Almonds
56g protein, 30g fat

Meal 4
8 oz Chicken Breast
36 Almonds
56g protein, 30g fat

Meal 5
8 oz Chicken Breast
36 Almonds
56g protein, 30g fat

Meal 6
8 oz Ground Turkey
12 Almonds, 4 tsp Peanut Butter, 2 tsp Flax Oil
56g protein, 30g fat

Meal 7
8 oz Tilapia
28 Almonds
56g protein, 30g fat

Meal 8
8 oz Ground Turkey
12 Almonds, 4 tsp Peanut Butter, 2 tsp Flax Oil
56g protein, 30g fat

**Any meal can be moved around in time, as all have the same macro breakdowns, however I will most likely stick to the exact form presented as scheduling will be tight. **

Veggie/Protein days are pretty simple to explain. You take the grams of fat that would normally be in a meal, 30g, and replace it with 30g worth of green veggies. I prefer Green Beans or Spinach.

SCT