My Latest Plan of Attack!
By: Ben C.
Once again with the help of Beverly International I've made a new program
for success! My goals are still fat loss and muscle gain (at the same
time!). My previous results were OK but only OK, they should have been
better but my slackness has really shown and I'm kicking myself for my lack
of discipline.
Diet:
Meal #1
2 whole eggs + 4 egg whites
8 oz. lean beef
3/4 cup oatmeal before cooking
1 TBS Flax Oil
Meal #2
3 Scoops Ultra Size, 6 TBS whipping cream, 18 oz water
(Optional: 4 frozen strawberries or ½ banana)
Or MRP
Or
10 oz Lean Meat, 1 Apple
Meal #3
10 oz. chicken (before cooking) or other meat
8 oz. sweet potato or 1 cup rice
2 cups vegetables
Meal #4
3 Scoops Ultra Size, 6 TBS whipping cream, 18 oz water
(Optional: 4 frozen strawberries or ½ banana)
Or MRP
Or
10 oz Lean Meat, 1 Apple or Peach
Meal #5
10 oz. sirloin steak (lean) or other meat
6 oz. sweet potato or small baked potato
2 cups vegetables
Meal #6 - Non Workout Days
10 oz. chicken (before cooking), 2 cups vegetables
Or: 3 Scoops Ultra Size, 4 TBS whipping cream, 20 oz water
On workout days for meal #6
1.5 cups cooked rice or cooked oatmeal, 10 oz sweet potato, 1 banana, 1 cup
vegetables, 1 TBS butter
Or: 2 Scoops Mass Maker in 16 oz water
Supplement Program:
Same supplement plan as before
Optional: Creatine Monohydrate Cycle for all of the above levels: (please
mix in water only)
- 1st and 6th Week - Load 1 teaspoon per meal
- 2nd, 3rd, 4th and 7th Week - 1 teaspoon with meal #1 and 1 teaspoon post
training
- Weeks 5, 8, 9 and 10 - Off.
Food Substitution List
- PROTEINS: Chicken Breast, Turkey Breast, Venison, Fish, Shellfish, Veal,
Muscle Provider 93%, Egg Whites, Egg Substitute, or Leaner Ground Beef,
Nonfat Cottage Cheese
- CARBOHYDRATES: Yams / Sweet Potatoes, Red Potatoes, Rice, Oats, Beans /
Lentils, occasionally - Pasta, Whole grain bread, Corn Tortillas, Flour
Tortillas, Fruit
The following foods are free foods. You can consume them whenever you are
hungry - with or without meals:
All vegetables except corn, peas, squash. Carrots, beets; Diet Sodas,
Crystal Light, Coffee, Decaffeinated coffee - unlimited; Iced Tea -
sugar-free, Sugar-free Jell-O, Sugar-free Gum, Non-fat Sour Cream, Non-fat
cream cheese, Non-fat mayonnaise, All dry seasonings and herbal seasonings.
You might find that last list interesting and helpful if you're not sure
what to snack on if you get really hungry between meals.
I do plan to cut a tiny bit off of the amount of food I'm eating because I
think that the calories are just a bit high - i need to cut out about
250-400 calories but will taper them down over the next two or three weeks.
Training:
- Day One: Legs/Chest
- Day Two: Arms/Calves/Abs
- Day Three: OFF
- Day Four: Back/Abs
- Day Five: Shoulders/Traps/Forearms/Calves/Abs
- Day Six: OFF
- Day Seven: Back to the start.
I do cardio 3-4 times per week at high intensity interval training. On Day
Six I sometimes like to go to the gym and work on a weak muscle group or
even do a tiny bit of cardio depending on what needs to be done.
I hope this is helpful for you. It's definitely the best diet and training
program I've decided to follow and the results are already starting to come
after just a few days on it! As always if you have any questions send them
my way - ben@bodybuilders.com
"Success comes in CANS, not in CANNOTS!"
Ben C.
benny@toughguy.net
Recommend this article to a friend by e-mail here!
Back To Ben C.'s Main Page
Back To The Articles Main Page.
Related Articles
8 Week Summer Diet, Part I: What To Change In First 4 Weeks!
Dieting Phase
20 Ways To Trick Fat!
