Fadi
...
CARBS= 300g /37%, PRO= 220g / 27%, FAT= 125g /35%
1) PRE/DURING WORKOUT DRINK: 40g Oatmass, 5g WPI, 400ml water ; OR
25g WMS, 6g WPI, 400ml water; OR
1 ½ slices wonder white bread + 7 Vit&mins (toast size), 5g WPI, 400ml water; OR
125g boiled potato (NOT SWEET), 5g WPI.
Cal 160, C 24g P 9 F3
2) POST WORKOUT DRINK: (immediately after workout): 65g Oatmass, 10g WPI, 500ml water; OR
50g WMS, 15g WPI, 500ml water; OR
225g boiled potato, 15g WPI.
Cal 290, C 45, P 18, F4
Shower
3) BREAKFAST: 4 x60g eggs,
400g sweet potato, baked in skin
Cal 732, C 85, P 38, F26
4) MORNING SNACK: 25g WPC/WPI with water,
OR 175g Cottage Cheese.
cashews, raw, 20 medium (30g)
Cal 270, C 10, P 26, F 15
5) LUNCH: 100g raw basmati rice (boiled),
200g chicken thigh fillet/no skin (raw weight) cooked,
50g Patak's Sauces: Butter Chicken, Spicy
Cal 704, C 83, P 44, F 21
6) AFTERNOON SNACK: 2x60g boiled eggs sandwich,
2 slices wonder white bread (toast size),
1 tablespoon extra virgin olive oil,
Salt and pepper to taste (as with everything)
Cal 505, C 35, P 21, F 30
7) DINNER: T-Bone steak medium size, lean, grilled (250 raw), 170g grilled,
100g (combined weight) of corn, peas, and carrots on the side
Cal 390, C 17, P 52, F 14
8)Before bed: 2x21g Swiss cheese slices
1x tablet of Dr. Sandra Cabot’s magnesium Complete
Cal 150, C 0, P 11, F 12
There’s NO limit on having Lebanese cucumbers, so please do indulge yourself; your body will be swamped with alkalinity from them and they will help your system to get rid of accumulated toxins and acidity from the blood.
I would really like you to get into some REALLY DEEP VISUALISATION of how you want to look and feel in the coming months. Visualise as you go to bed about the next day’s activities and “see” yourself improving all the time. Let your gym friends know about your new outlook on life so they can give you all the positive support you need. I’ll leave it at that for now. All power to you.
PS: On rest days please sustitute the high GI food pre and post workout for something like this: : "Diet" #1: A 2200 CALORIE FOOD PLAN
Fadi.
1) PRE/DURING WORKOUT DRINK: 40g Oatmass, 5g WPI, 400ml water ; OR
25g WMS, 6g WPI, 400ml water; OR
1 ½ slices wonder white bread + 7 Vit&mins (toast size), 5g WPI, 400ml water; OR
125g boiled potato (NOT SWEET), 5g WPI.
Cal 160, C 24g P 9 F3
2) POST WORKOUT DRINK: (immediately after workout): 65g Oatmass, 10g WPI, 500ml water; OR
50g WMS, 15g WPI, 500ml water; OR
225g boiled potato, 15g WPI.
Cal 290, C 45, P 18, F4
Shower
3) BREAKFAST: 4 x60g eggs,
400g sweet potato, baked in skin
Cal 732, C 85, P 38, F26
4) MORNING SNACK: 25g WPC/WPI with water,
OR 175g Cottage Cheese.
cashews, raw, 20 medium (30g)
Cal 270, C 10, P 26, F 15
5) LUNCH: 100g raw basmati rice (boiled),
200g chicken thigh fillet/no skin (raw weight) cooked,
50g Patak's Sauces: Butter Chicken, Spicy
Cal 704, C 83, P 44, F 21
6) AFTERNOON SNACK: 2x60g boiled eggs sandwich,
2 slices wonder white bread (toast size),
1 tablespoon extra virgin olive oil,
Salt and pepper to taste (as with everything)
Cal 505, C 35, P 21, F 30
7) DINNER: T-Bone steak medium size, lean, grilled (250 raw), 170g grilled,
100g (combined weight) of corn, peas, and carrots on the side
Cal 390, C 17, P 52, F 14
8)Before bed: 2x21g Swiss cheese slices
1x tablet of Dr. Sandra Cabot’s magnesium Complete
Cal 150, C 0, P 11, F 12
There’s NO limit on having Lebanese cucumbers, so please do indulge yourself; your body will be swamped with alkalinity from them and they will help your system to get rid of accumulated toxins and acidity from the blood.
I would really like you to get into some REALLY DEEP VISUALISATION of how you want to look and feel in the coming months. Visualise as you go to bed about the next day’s activities and “see” yourself improving all the time. Let your gym friends know about your new outlook on life so they can give you all the positive support you need. I’ll leave it at that for now. All power to you.
PS: On rest days please sustitute the high GI food pre and post workout for something like this: : "Diet" #1: A 2200 CALORIE FOOD PLAN
Fadi.
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