This diet will last 12 Weeks then we will take a small diet break.
So for quick shopping go buy your meat- so anything that runs, flies or swims, eggs, nuts and then use vegetables that are in the diet. No starchy veg no carrots corn peas potatoes.
160g protein/day= 50g protein/meal @3 meals/day
640g meat/day,= 215g meat/meal @3 meals/day
So your day would look like this:
215g meat+1 small handfuls of nuts
plain greek yogurt with protein powder or stevia(To amount to 50g protein)
Lunch and supper are the same:
215g meat and veg from the list.
I want everything weighed all the time. This is very important.
Keep a food log and send me every few days so that we make sure that you are doing the diet right.
A1. Barbell Squat
A2. Lat Pulldown Overhand Shoulder Width Grip
B1. Leg Curl Prone
B2. Incline DB Press 45 Degree
C1. Step Up
C2. Calf Raise Standing
D1. Rope Extension Cable
D2. Standing DB Curl
A1. Split Squat
A2. Seated Cable Row
B1. Standing Overhead DB Press
B2. Back Extension
C1. Leg Press
C2. Calf Raise Leg Press
D1. Upright Row Cable
D2. DB Side Lateral