Plateau Busting Diet - Part 2
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Now we are going to take 21 days to attack fat. The main points of this 21-day fat buster are the following
-You will alternate days using carbs and fat for your primary energy source
-On your fat days, you will cut your caloric intake by 25% and do some kind of cardio exercise
-On your carb days, you will look primarily to carbs that either have a high anti-oxidant value, or a very low ratio of energy to volume. Low ratio of energy to volume means you want carbs that take up a lot of space, are very fibrous and don’t have many calories – essentially cruciferous vegetables.
Let’s cover your carb day.
Protein Sources: Whole chicken breast (skinless) Turkey meat, lean steak, lean hamburger, Eggs, salmon, tuna, orange roughy, swordfish, protein powder, cottage cheese.
Carb Sources: ?Green cruciferous vegetables, blueberries, blackberries, strawberries, apples, whole oatmeal (not packetized) brown rice, Greek yogurt, Ezekiel bread, tomatoes, potatoes, and mozzarella cheese
Fat Sources: avocado, olives, salmon, extra virgin olive oil, Udo’s oil (preferred), apple butter, almonds, walnuts,
DO’S
Eat 100% of your maintenance level of calories.
Eat 5 to 6 meals.
Eat 3 to 4 meals that are 40 percent protein, 40 percent carbs, and 10 percent fats
Eat 1 to 2 meals that are 40 percent protein, 40 percent fat and 20 percent carbs.
Eat your bigger meals earlier in the day
DON’TS
Drink alcohol. There are a host of metabolic responses to alcohol consumption that will set you back. If you absolutely have to knock a few back, don’t eat any food 2 hours before or after and buy some PartyOn.
Don’t eat processed carbs. Your carbs should be things that look like they would in nature. This includes sugar drinks
Don’t eat any soy. More than a few studies exist regarding soy isoflavones aromatizing to estrogen. That won’t help your fat loss.
Don’t eat any fried fats.
Don’t use any cooking oils or hydrogenated oils like margarine, mayonnaise, canola oil.
SAMPLE CARB DAY: This is just meant as a guideline. Your rule of thumb is to try to have a good protein source with a carb source that is still bound to its natural fiber. Try to achieve that with each meal as much as possible.
Meal 1: - Carb/Protein Meal
½ Oatmeal w/1tsp honey
1 whole egg w/3 egg whites
OR
2 slices of toasted Ezekiel bread w/ low sugar jam
8 oz Blackberries or 5 oz blueberries
1 scoop protein powder (preferably a blended whey and casein for long absorption)
Meal 2: - Fat/Protein meal
1 cup Greek yogurt
1 tsp Udo’s oil
OR
Meal 3: Carb Protein Meal
Cobb Salad with a palm sized piece of chicken (no bacon), and 1 tsp extra virgin olive oil
OR
Lean roast beef sandwich on Ezekiel bread – lettuce, tomatoes, and mozzarella cheese is fine, stay away from Mayo, and try mustard only.
OR – if you must do fast food
Pollo bowl, no beans, double rice, double chicken
Meal 4: Protein Fat Meal
Protein powder mixed with 1 tsp Udo’s
OR
8 almonds
1 cup Greek yogurt
Meal 5: Carb Protein Meal - cruciferous carbs only at this meal!
Palm sized lean steak or
Large spinach salad
Steamed Broccoli or asparagus
FATS DAY:
OBJECTIVE: What we are going for here is to cut your calories on these days, using the fats to keep you from being hungry and to help you burn more fat. Doing cardio will really accelerate this.
SUPPLEMENTS: You should supplement with L-Glutamine, Branch Chain aminos, L-carnitine and coq10 and I highly recommend our Greens Product. If you do nothing else on these days, do the L-Glutamine. You really need this when cutting calories.
Your fats day will be 75% of your maintenance level. This means if you normally eat 1800 calories, you will take in only 1350 calories on your fats day.
You will eat 4 meals that utilize energy mostly from fat, and 2 meals that utilize energy mostly from carbs.
Meal 1 – Carb/Protein Meal
½ cup Oatmeal, 1 egg, 3 egg whites, 1tsp honey
Meal 2 – Fats/Protein Meal
6 almonds, protein powder
Meal 3- Fats/ Protein Meal
Chicken breast, Salad w/tsp extra virgin olive oil
Meal 4- Fats Protein Meal
Greek yogurt mixed with 1 tsp Udo’s oil
Meal 5 Cruciferous carbs/Protein Meal
1 scoop protein powder
½ teaspoon Udo’s oil or extra virgin olive oil. Only ½ teaspoon.
SUNDAY:
We will use Sundays to reset your sense of fullness. Get in a 700 to 1,000 calorie breakfast. The trick here is to not combine bad fats with carbs. Here is a sample breakfast that comes in around 1,000 calories.
2 whole grain buckwheat pancakes- no butter
1 TBS syrup
Egg white omelet
Small filet mignon
What would have thrown this breakfast over the top and into fatsville would have been to swab butter on the pancakes, so we opt for the pleasure of syrup alone and don’t over do it.
For reasons that would take too long to explain, the occasional big meal like this is a good thing and has a number of hormonal pluses to it. It is strategically placed as breakfast so you have the whole day to utilize the energy.
You will not believe how full you feel after this meal.
For your last meal of the day on Sunday do a meal replacement. You will go to bed and burn fat. You will net out to zero fat gained for the day and get your fullness and flavor quota in for the week.
KEYS TO SUCCESS:
Allow 3 hours between Meals.
Don’t overeat
Don’t consume less than 75% of maintenance on your fats/protein day.
It’s okay to fill up on cruciferous carbs.
Weekend socializing will kill this if you let it. Make sure to stick to this on your nights out or don’t waste your time and effort.
If you have any thoughts or feedback on this we can kick topic around in the forums.
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