Summer is almost upon us and that can only mean one thing. It’s time to take our shirts off and walk around tensing our abs on a constant basis.
Now summer is not the time of year when you want to be carrying round winter bulk in order to pick up heavy weights. The extra bulk will just make you hot, stuffy and uncomfortable. In summer with the extra heat I fin it far more comfortable and enjoyable to be leaner and lighter. The benefit of this is that when you do inevitably get so hot that you have to remove your shirt you don’t have a powerlifter belly, but rather a rippling set of abs that force the women around you to double take, then whisper to their friends about what a God like specimen of a man you are.
For some people it is unfortunately very hard to achieve this look. I personally drop fat very easily. This is not always a good thing as I never manage to gain much muscle. However for the people who do struggle to lose fat the most important thing to do is to simply put together a strong diet and training programme. The programme needs to have a time limit (I usually work on 8 week cycles) and should be progressive. The diet should start relatively high on calories and progressively drop as your bodyfat level drops. The same goes for training. Work load should progressively increase alongside the fat loss. This will help to avoid plateaus.
I am going to share with you my personal diet that I have found to be the most effective for me.
My diet is unlike most as it is very high in carbohydrates. A lot of people drop carbs from their diet or remove them completely. Keto diets are very popular and things like atkins are extremely famous diets amongst the general population. I never got on very well with low carb diets though. My body deals with carbs very well so I can have a lot and still drop fat effectively. The only thing I avoid is sugar. All of my carbs come from low GI sources like sweet potato and wholegrain rice.
The structure of my diet is just to eat regularly. The meals are also relatively large. This will avoid me getting hungry or craving food. The calorie level is around 2400 which is perfect for me at my current body weight of 95kg and activity level. My calorific expenditure is very high. The calorie level will drop to about 2000 through the course of the diet as the cardio etc increases.
So here is the diet that you have all been waiting to see:
8:00am - 2 scoops Myofusion - 50g protein, 10g carbs, 6g fats, 310 Cals
9: 00am - Morning training – 1 scoop BCAA’s
11:00am - 200g sweet potato + 140g chicken - 40g carbs, 40g protein, 320 calories
1:00pm - 250g wholegrain rice + 140g chicken - 80g carbs, 50g protein, 500 calories
2:00pm – Train – 2 scoops BCAA’s
4:00pm - 200g sweet potato + 1 tin Tuna - 40g Carbs, 40g Protein, 320 Calories
6:00pm - PhD Diet Whey Bar - 25g Protein, 14g Carbs, 4.5g Fats, 200 Cals
8:00pm - 140g Turkey or chicken with Veg - 40g Protein, 10g Carbs, 200 Cals
10:00pm - 2 scoops Myofusion - 50g protein, 10g carbs, 6g fats, 310 Cals
snacks – 40g cashew nuts – 8g protein, 12g carbs, 15g fats, 220 cals
calories – 2400
protein – 300
carbs – 220
fats – 30
there will most likely be some extra calories in there somewhere. Little things like a scoop of pre-workout etc.
I have some phd lean degree which I will take 2 weeks on, 2 weeks off.
This diet is very similar to one that I did last year. If you don’t believe it’s effectiveness I went from this sort of shape:
So if you are looking for a diet that isn’t a carb free diet that leaves you tired and lethargic all day then give this a try. Its easy to do and IT WORKS!