Here’s a quick step by step for using the diet plan:
Step 1: Choose 1 protein source, 1 carb source, 1 fat source. Example below:
– We choose chicken breast, white rice and olive oil.
Step 2: Weigh out each portion size on a food scale, to make sure you hit the correct quantity for the meal. Example below:
– 200 grams chicken breast
– 60 grams white rice
– 1.5 tbsp extra virgin olive oil
Note: Look up the exact quantities for your food in the diet. The quantities above are just examples.
Note 2: Remember when you weigh out the foods, it must always be done before cooking.
Note 3: These quantities are PER ONE MEAL. As a base-line, you can have 3 MEALS PER DAY.
- In the case you want to eat smaller meals but more often, you can split the servings into half and have 6 MEALS PER DAY instead. As long as you eat anywhere from 3-6 meals per day, starting each day with breakfast, you eat at least one meal before performing your training and you hit the total daily portion sizes in the diet you will be all good.
Step 3: Add sauces, condiments, vegetables, berries.
I recommend you use iodized salt on all meals and add any condiments you like such as pepper, chili, oregano etc in unlimited quantities for flavor.
You are also allowed to have all vegetables and berries in unlimited quantities with each meal since these are very low on Calories and have a high level of micronutrients.
I recommend you hit at least one big bowl of green leafy vegetables per day for optimizing testosterone.
Vegetables and berries are never something you should restrict in the diet. If we reduce intake of foods to help fat loss, it will never be vegetables and berries.
Finally, to add taste to the meals, you can use low Calorie sauces such as salsa sauce and ketchup (but stay away from heavy, fatty sauces).
Food weight does not equal macronutrient weight.
For example, 200 grams of chicken breast does not have 200 grams of protein.
200 grams of chicken breast has roughly 50 grams of protein.
Most of food weight consists of water and texture. It’s not purely macro and micronutrients.
Do not try to make the diet fit into Calorie calculators or apps.
Calorie apps are confusing because they often use cooked weight and raw weight interchangeably. This makes a massive difference. For example, rice becomes 2.5 times heavier after cooking but Calories stay the same.
Also, depending on the food label or Calorie tracking app you use there can be a huge difference in Calories and macronutrients.
Labels can be up to 20% off with regards to macronutrients. This is why you see different numbers on different labels.
For now, don’t worry about protein/fats/carbs/Calories since it complicates things for you.
I have already done all the homework for you and created a massive list of food options and the exact weight to follow. You just weigh out the foods and stick to the allotted quantities and everything is going to be all good.
Best cooking methods:
You can either grill the food, fry it on a pan, bake in oven or boil. If you fry the food on a pan, then make sure to use regular olive oil (not extra virgin) since it’s better for frying. You can use the quantity listed in the diet (1.5 tablespoon) per meal.
Prepping for many days at a time:
If you want to sacrifice some taste and variety for efficiency, you can use an easy to prepare breakfast such as the ones listed here and prepare all your lunches and dinners in advance.
For example, you can cook up your lunches and dinners for 3 days or even 7 days at a time.
The easiest way to do this is to choose 2-3 meals that you like.
– Meal 1: Chicken breast, white rice, olive oil.
– Meal 2: Ground beef, white potatoes, almonds.
After you choose your favorite meals, calculate how much you need of each food for the amount of days you want to cook it for.
Then spend a few hours cooking it all up in advance.
After cooking it, separate the foods into the correct portion sizes and put it all into Tupperware containers and freeze them.
Then you take out the meals from the freezer the evening before you need them to let them thaw for the next day.