Muscle Building Nutrition & Anabolic Cooking

 

You will find below my complete meal plan that I’ll be using for week 1 of my 4-week pre-vegas ‘’diet’’. In fact, in exactly 4-weeks Karine and I will be in Las Vegas with my good friends and top fitness coaches Vince DelMonte, Lee Hayward, Mike Westerdal, Adam Steer, Dr.K, Joel Marion, etc…

We’ll be in Vegas for fitness related meetings and also to go see the Mr.Olympia competition. So needless to say I want to look my best when I’m there

I’ll modify my diet every week. If you plan on fallowing a fat loss diet, it’s probably a good idea to give this one a try and learn from it.

Here is my meal plan for WEEK 1:

Meal 1

1 Serving of Dave’s Anabolic Oatmeal

Recipe at: http://www.themusclecook.com/home/breakfast/daves-anabolic-blueberry-oatmeal/

1 Multi-Vitamin

1 Cup Coffee

Or

Basic Omelette with 12 Egg Whites, ¼ onion, ½ bell pepper, spinach

1 cup Oatmeal (measured dry, cooked in water)

1 Tbsp Natural Peanut Butter

1 Multi-Vitamin

1 Cup Coffee

Meal 2

2 scoop whey protein

1 banana

3g EFA

Meal 3

3 Cups of The MuscleCook’s Chili 

Recipe at: http://www.themusclecook.com/home/meat/the-musclecooks-chili/   

Video at: http://www.themusclecook.com/home/videos/musclecook-tv-the-muscle-cooks-chili/

Or

8oz chicken

1 Sweet Potato (10oz)

3 cups green veggies of choice

Meal 4

2 scoop whey protein

1 Greens drink

3g EFA 

Meal 5

8oz Buffalo meat (or Sirloin Steak)

Spinach (Unlimited) 

(+light dressing – 5 calories or less per Tbsp)

Meal 6

250g Cottage Cheese

Post Workout

50g (2 scoops) of Whey Protein

10g of Glutamine

10g of Creatine

Basic Rules for this meal plan:

1. Your first meal should occur within 30 minutes of waking up time., or after cardio if you decide to do your cardio on an empty stomach forst thing in the morning

 2. All meals should be spaced out 2-3 hours apart. It does not matter if your last meal is at the wee hours in the morning, you must consume all the meals on the plan.  

3. Always have a meal 1 hour before working out.

4. If you happen to miss a meal, replace it by a protein shake. Therefore, always carry an extra protein shake, ready to drink. This ensures you reach your daily total calories and macronutrient needs.

 5. If you cannot follow the meal plan for whatever reason, try and substitute with foods that are as close in nutrition as the ones listed. You will still get similar results if you do so.

6. Drink at least 3 Litres of water a day

7. You can also use:

· Any Calorie-Free Sauce or Low-Cal Sauce (i.e. not more than 5 calories per tbsp)

· Franks Red Hot Sauce

· Dijon Mustard

·  Apple Cider Vinegar (For Salads)

· You can also use Stevia as sweetener (Splenda is fine too).

 

How to tweak it:

Don’t make it too complicated. Normal expectations for this meal plan are to lose about 2 lbs of body fat a week.

I’m about 240 lbs right now, at 12% body fat. Men over 200lbs can use the same diet plan.

Men under 200 lbs : consume 3/4 of what is listed on this diet

Women: Consume 1/2 of what is listed on this diet plan

50+ comments by Wednesday night and I’ll reveal the Fat Burning workout I’m going to use for the next 4 weeks!  Deal? 

You can comment below!