Originally posted by dannyjamesdixon
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Bodies change year to year, and what worked last year doesn't necessarily work this year. I've been dieting for about a month on the ketogenic diet, and although I've lost an appropriate amount of weight I'm not happy with my condition as compared with last year at the same weight. I'm going to switch my diet up for the next few weeks and then re-assess. Here's what I'm going to do:
DIET
6:30 A.M
WHEY SHAKE 50 g protein, 3 g carb, 1 g fat
¼ CUP OATMEAL 2 g protein, 13 g carb, 1 g fat
1 TBSP. PEANUT BUTTER 4 g protein, 3 g carb, 8 g fat
TOTAL: 56 g protein, 19 g carb, 10 g fat
9:00 A.M.
6 OZ. CHICKEN 50 g protein, 0 g carb, 7 g fat
½ CUP BROWN RICE 2 g protein, 21 g carb, 1 g fat
1 TBSP. PEANUT BUTTER 4 g protein, 3 g carb, 8 g fat
TOTAL: 56 g protein, 24 g carb, 16 g fat
12:00 P.M.
WHEY SHAKE 50 g protein, 3 g carb, 1 g fat
¼ CUP OATMEAL 2 g protein, 13 g carb, 1 g fat
1 TBSP. PEANUT BUTTER 4 g protein, 3 g carb, 8 g fat
TOTAL: 56 g protein, 19 g carb, 10 g fat
2:00 P.M.
6 OZ. CHICKEN 50 g protein, 0 g carb, 7 g fat
½ CUP BROWN RICE 2 g protein, 21 g carb, 1 g fat
SPINACH SALAD 2 g protein, 5 g carb, 14 g fat
TOTAL: 54 g protein, 26 g carb, 22 g fat
5:00 P.M.
WHEY SHAKE 50 g protein, 3 g carb, 1 g fat
¼ CUP OATMEAL 2 g protein, 13 g carb, 1 g fat
1 TBSP. PEANUT BUTTER 4 g protein, 3 g carb, 8 g fat
TOTAL: 56 g protein, 19 g carb, 10 g fat
8:00 P.M. (POST WORKOUT)
½ WHEY SHAKE 25 g protein, 1 g carb, 1 g fat
WAXY MAIZE 0 g protein, 30 g carb, 0 g fat
TOTAL: 25 g protein, 31 g carb, 1 g fat
9:00 P.M.
6 OZ. CHICKEN 50 g protein, 0 g carb, 7 g fat
SPINACH SALAD 2 g protein, 5 g carb, 14 g fat
TOTAL: 52 g protein, 5 g carb, 21 g fat
2:00 A.M.
WHEY SHAKE 50 g protein, 3 g carb, 1 g fat
1 TBSP. PEANUT BUTTER 4 g protein, 3 g carb, 8 g fat
TOTAL: 54 g protein, 6 g carb, 9 g fat
DAILY TOTALS: 419 g protein, 148 g carb, 99 g fat
TOTAL NON WORKOUT: 384 g protein, 121 g carb, 98 g fat
TOTAL CALORIES = 3054 CALORIES (WORKOUT)
2902 CALORIES (NON-WORKOUT)
I used this for a few weeks last summer and was happy with it, although I may decrease the added fats (PB and walnut oil). I'm also upping cardio from 30 minutes to 60 minutes. We'll see how that works. What I think is helpful when competing is to maintain pretty strict records week to week of weight, photos, and changes in training. That way you can notice trends and compare progress show to show, and you'll be surprised how you memory can play tricks on you.
On another note, I finally got tired of waiting for someone else to build a website for me so I did it myself. Check it out at www.protimmartin.com and let me know what elements I should add. It turns out this stuff is easier to do than I thought!
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