So pretty much the key to successful weight loss, muscle gain, body fat loss or any fitness goal is meal prep. Ive done a million different styles of dieting and the best and most optimal one is the one you can stick to. It may not be the best in the world but if you can stick to it and get results then there ya go. Since 2007 Ive done many different meal plans and I seem to always go back to this one... It may not be the tastiest or most optimal but I always feel the best and am satisfied the most. Kinda... The only downfall is after awhile I do feel a bit deprived so If Im not 90 days out from a show I just do this 80% of the time then the other 20% doesnt end up with me gorging on all the foods I miss. If I take this approach I can stay around 9 to 10% body fat and then cut out the 20% and go 100% for 12 weeks leading into a show and be diced... The only diffence this time is I plan to reverse diet back to this and see if I can maintain maybe 7 to 8% with this... So here it is... My bro meal plan. Im 29 years old, 61, 230 lbs, 12% body fat (Ive been eating a bit more burgers and drinking beer more than 20% so its time to cut back) P.S. Im getting a vitamix soon so I will be adding a green veggie juice to kick off the day and get things flowin. :) wake up: Vitamix green juice Meal 1: 1/2 cup measured dry steel cut oats, 1 container of egg whites (50g), 2 tbsp natural peanut butter. mix oats, PB, stevia and cinnamon together. put franks red hot sauce, Italian seasoning and cheddar popcorn seasoning on eggs. take 3 fish oils and multi vitamin since I eat the same stuff and not a fan of fruit Meal 2: (Post workout) 2 scoops whey isolate (I go from Iso 100 to vitamin shops whey isolate) chocolate or chocolate mint, 5g creatine meal 3: (hr after post workout) 7 oz pasture raised organic chicken breast grilled on charcoal grill marinaded with ground mustard and seasonings. 1 cup brown rice, 1 tbsp coconut oil, 2 cups spinach. mix oil rice, chicken, spinach and add garlic Parmesan popcorn seasoning. Meal 4: 7 oz sirloin or 93% lean local grass fed beef from Antons. 5 oz sweet potato fries, 2 cups broccoli. salt and pepper meat and cook medium rare or rare and reheat to med rare in cast iron skillet. cut and broil potatoes with spicy and sweet seasonings. (cayenne, stevia, cinnamon) Meal 5: 8 oz nonfat greek yogurt, 1 scoop casein protein powder, 2 tbsp natural PB, 1 tsp cocoa powder and stevia... make this with meal 4 and throw in freezer for a couple hrs and eat before bed. I eat this in off season 80% of the time and start my contest prep with this 100% for 2 weeks then start cutting things back like the Peanut butter, sweet potatoes and rice serving sizes then the last 6 weeks I start carb cycling with this then the last 10 days is the peak countdown... I lift 6 days a week. do 20 min a day of cardio in off season steady state. then 12 weeks out start adding HIIT and more cardio. This is sustainable for me and I write this in hopes that you can find whats sustainable and wont create a feeling of deprivation and then binge eating. :)
Posted on: Tue, 16 Sep 2014 13:07:45 +0000
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