*Notice: This diet is created especially for my body, it is not reccommended for the every day person or long duration diet.
Diet Plan
Carb Cycle:
Low: 60g
Medium: 120g
High: 150g
Fat Cycle:
Low: 16g + 4 EFA Tabs
Medium: 8g +1 EFA Tab
High: 0 Fat
High> Leg Day (2x)
Medium> Back/Bi, Chest/Tri, Shoulders (3x)
Low> Off/Cardio (2x)
30g Protein per meal (5 meals)
Carbs
Brown Rice, Yams/Potatoes, Oats, Bulgar, Rice Cake
Protein
Chicken, Whey Isolate (Post), Lean Pro, Red Meat/Salmon (Low days only), Tuna (water packed), Egg Whites, Sashimi, Ground Turkey
Fats
Almond Butter, Almonds, Avocadoes/Olive Oil (if necessary)
Greens
2 Cups
· No Dairy, No Fruit, No Corn/Peas, No Bread
Work Out Plan
Monday
Back, Biceps, Abs + 45 Min. Cardio (Medium Carb Day)
Tuesday
Legs (Quads/ Calves) + Routine Practice (High Carb Day)
Wednesday
Chest, Tri, Abs + 45 Min. Cardio (Medium Carb Day)
Thursday
45 Min. Cardio (Low Carb Day)
Friday
Legs (Hamstrings/Calves) +45 Min Cardio (High Carb Day)
Saturday
Off (Low Carb Day)
Sunday
Shoulders, Calves, Abs +45 Min Cardio (Medium Carb Day)
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