RP DIET 3.0 FAT LOSS 1 95-115kg.pdf

(216 KB) Pobierz
GB / FAT LOSS 1
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Any fish (tuna, salmon, etc…)
Any seafood (shrimp, scallops etc)
Chicken breast
Turkey breast
Any meat 90% or leaner
Egg whites
FIRST THING AM TRAINING
PROTEIN
Broccoli
Spinach
Lettuce
Onions
Tomatoes
1 Cup = 1 Small Handful
VEGGIES
3 cups
3 cups
3 cups
3 cups
3 cups
3 cups
3 cups
3 cups
3 cups
3 cups
3 cups
3 cups
3 cups
3 cups
3 cups
3 cups
3 cups
3 cups
3 cups
3 cups
Any Nuts
Avocado
Olive Oil
Canola Oil
Avoado Oil
Any Natural Nut Butters
HEALTHY FATS
Whole grain bread
Rice (any type)
Whole wheat pasta
Oatmeal
Sweet Potatoes
Any Fruits
LIGHT
60g
50g
40g
20g
20g
HEALTHY CARBS
MODERATE
85g
70g
55g
30g
30g
Gatorade/Powearde
Lemonade
Any Fruit Juice
Coconut Water
Advanced Carbs (Vitargo, etc.)
Kool Aid
TRAINING AFTER 1 MEAL
2/3 of shake upon waking, 1/3 during workout
20 minutes after workout
2-4 hours after last meal
3-5 hours after last meal
3-5 hours after last meal
Bedtime
1-3 hours before workout
1/2 shake during workout, 1/2 right after
40 minutes after workout
2-4 hours after last meal
3-5 hours after last meal
Bedtime
Waking
1-3 hours before workout
1/2 shake during workout, 1/2 right after
40 minutes after workout
2-4 hours after last meal
Bedtime
Waking
3-5 hours after last meal
1-3 hours before workout
1/2 shake during workout, 1/2 right after
40 minutes after workout
Bedtime
Waking
3-5 hours after last meal
3-5 hours after last meal
1-3 hours before workout
1/2 shake during workout, 1/2 right after
Bedtime
42g whey in water
42g
42g
42g
42g
42g casein in water
42g
42g whey in water
42g
42g
42g
42g casein in water
42g
42g
42g whey in water
42g
42g
42g casein in water
42g
42g
42g
42g whey in water
42g
42g casein in water
42g
42g
42g
42g
42g whey in water
42g casein in water
HARD
100g
90g
70g
40g
40g
WORKOUT CARBS
45g
MEAL NUMBER
10g
25g
MEAL NUMBER
LIGHT
40g
60g
50g
40g
20g
MODERATE
55g
85g
70g
55g
30g
HARD
70g
100g
90g
70g
40g
35g
TRAINING AFTER 2 MEAL
10g
25g
MEAL NUMBER
LIGHT
40g
40g
60g
50g
20g
MODERATE
55g
55g
85g
70g
30g
HARD
70g
70g
100g
90g
40g
35g
TRAINING AFTER 3 MEAL
10g
25g
MEAL NUMBER
LIGHT
40g
40g
40g
60g
40g
MODERATE
55g
55g
55g
85g
55g
HARD
70g
70g
70g
100g
70g
TRAINING AFTER 4 MEAL
10g
25g
35g
MEAL NUMBER
10g
25g
LIGHT
40g
40g
40g
40g
60g
MODERATE
55g
55g
55g
55g
85g
HARD
70g
70g
70g
70g
100g
35g

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