10-4-09
Switching things up again! I know...color me crazy!!!
Cut Diet 2000
DURING Workout Shake = 4-8 scoops Xtend (Bodyweight pending – 0.17g BCAAs/lb bodyweight) in 20-24 oz cold water
Meal 1
6 egg whites
1 whole egg
2 oz grilled chicken breast
1.33 cup steamed spinach
12 almonds
6.5 oz PEELED ruby red grapefruit or 99g blueberries
42g protein, 25g carbohydrates, 15g fat
Meal 2
2 scoops Zero Carb Protein
2 tbsp peanut butter or 18 almonds
1 cup steamed Broccoli or green beans or 8 oz steamed asparagus
42g protein, 10g carbohydrates, 15g fat
Meal 3
6 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna
(albacore packed/canned in water)
1 cup steamed Broccoli or green beans or 8 oz steamed asparagus
2 tbsp peanut butter or 18 almonds
42g protein, 10g carbohydrates, 15g fat
Meal 4
2 scoops Zero Carb Protein
1 cup steamed Broccoli or green beans or 8 oz steamed asparagus
4 tsp peanut butter or 12 almonds
42g protein, 10g carbohydrates, 10g fat
Meal 5
6 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna
(albacore packed/canned in water)+ 5g GlutaForm
12 almonds
6.5 oz PEELED ruby red grapefruit or 99g blueberries
1 cup steamed Broccoli or green beans or 8 oz steamed asparagus
42g protein, 25g carbohydrates, 10g fat
Meal 6
5 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna
(albacore packed/canned in water)
½ cup steamed Broccoli or green beans or 4oz asparagus
1 oz avocado
35g protein, 5g carbohydrates, 5g fat
Protein – 245g = 980 Calories, Carbohydrates (not including Carbohydrate night) –
85g = 340 Calories, Fat – 70g = 630 Calories
Total Calories – 1950 Calories NON-carbohydrate night
Total Calories – 2495 Calories – Carbohydrate nights
Every 18th meal is the Carb meal. It is the last meal and it replaces Meal 6. The
Carb Meal must be eaten in this order.
1.5 cups steamed green beans or 12 oz asparagus = 15g carbohydrates
¾ cup oatmeal (measured dry then add water and microwave) = 45g
carbohydrates
6.5 oz PEELED ruby red grapefruit or 99g blueberries = 15g carbohydrates
4-6 packets splenda for sweetening
18 almonds = 15g fat
6 oz yam or sweet potato = 45g carbohydrates
2 tbsp peanut butter or almond butter = 15g fat
4-6 packets splenda for sweetening
120g Carbohydrates = 480 Kcals, 30g Fat = 270 Kcals
WEEK ONE Workout A
Monday
Flat Bench 15-12
Incline Bench 15-12
Flat DB Press 15-12
High PulleyCable Crossovers 15-12
AB Workout #1
Decline Crunches 3x 8-12
Back Extensions 3 x 8-12
Tuesday
Pull-ups 15-12
Bent Over Row 15-12
T-Bar Row 15-12
Straight Arm Pull Down 15-12
Wednesday
Military Press 15-12
DB Side Laterals 15-12
Bent Over Cable Laterals 15-12
Barbell Shrug 15-12
DB Shrug 15-12
Thursday
Barbell Curl 15-12
Close Grip Bench 15-12
Cable Curl 15-12
Tricep Pressdown 15-12
Standing Calf Raise 15-12
Seated Calf Raise 15-12
Friday
Hack Squat or Front Squat 15-12
Leg Press 15-12
Seated Leg Curl 15-12
DB Lunges 15-12
AB Workout #! 15-12
Decline Crunches 3x8-12
Back Extensions 3x8-12
Start Tomorrow...tonight....Brownies
, would have made a great video !
