Adam Gethin's 'Blueprint' diet for beginners!

When I first started training I didn’t have a clue what to eat, all I knew was that ‘protein’ made you muscley and strong! I also knew that ‘protein shakes’ made you even stronger because they . . . . . . Well they just did! However, what I was missing was the big picture. The balance of my diet was way off; I was eating the wrong foods, at the wrong times of the day as well. In the last 5 years you could say I have graduated with a ‘qualification’ in real life training and nutrition experience, and one thing I have learnt is that, all new beginners just want the ‘answer.’ The don’t care why, they just want the ‘how’ bit. Normally, I am a strong advocator of knowledge, but today I am just going to give you what I call the ‘blueprint’ for success. This particular article will provide what I believe the best overall ‘blueprint’ diet for someone looking to add lean muscle, get stronger, get more powerful and just enhance their overall physical prowess.

Breakfast – 8 egg whites, 1 whole egg, 60g oats, ½ chopped onion, ½ chopped green pepper, 3 sliced mushrooms, 1 chopped tomato and 180g pineapple chunks. (Cook as an omelette) Also take Reflex L-Carnitine, USN MultiPlex, Anabolic Designs LiverMilk and USN CLA.

Mid Morning – 2 scoops of Gaspari Myofusion, 2 slices of brown bread, 1 sliced banana and 1 tablespoon of almond butter.

Lunch – 125g brown rice (cooked), 180g chicken breast, mixed greens. Also take Reflex L-carnitine, Anabolic Designs LiverMilk and USN CLA.

Mid afternoon – 2 scoops of Gaspari Myofusion, 3 caramel wholegrain rice cakes, PhD meal replacement bar.

Pre-workout – PhD V-Max Pump, MST Cre-O2 (2 hours before workout), Reflex L-Glutamine, PhD BCAAs.

Post-workout – 2 scoops of CNP Pro-recovery, PhD BCAAs, Reflex L-Glutamine.

Supper – 150g lean beef mince (drain fat when cooking), 300g baked potato, mixed greens. Also take Reflex L-Carnitine, Anabolic Designs LiverMilk and USN CLA.

Before bed – 2 scoops of Gaspari Myofusion, 25g almonds.

*cook each meal with 1 teaspoon of extra virgin olive oil*

*drink at least 5 litres of clear drinking water per day*

L-Carnitine is one of the best fat loss supplements on the market!
PhD V-Max Pump - My personal choice for a pre-workout kick!
Myofusion is potentially the best tasting PROTEIN out there - and boy does it work!


That is what I would suggest any beginner do, if you are looking to gain some nice size and get lean. By hitting the weights hard 4 times a week and doing the occasional CV workout you will find the results will come thick and fast! In previous articles under ‘Motivation’ I have gone on and on AND on about preparing your meals for the next day. Don’t miss meals because it will hold you back, so be prepared! Some of the supplements I have listed, you may think are ‘not that important.’ I am no mind reader, but I wouldn’t mind guessing the multi-vitamin, LiverMilk, CLA and probably L-Glutamine and BCAAs would be on your ‘less important’ list. Let me tell you otherwise, I always used to make this mistake. Protein, creatine, nitric oxide was all I was interested until it was nailed into my head enough times, that without the ‘other’ supplements these supplements cannot give me the gains I wanted. Now I won’t think twice when planning my supplement stack, you can count on it that all of these will be in my stack! Every single one is justified, it isn’t there ‘for sakes sake’, it is there because it deserves to be and more importantly I need it to be! A lot of the supplements are there to promote a ‘healthier’ and ‘faster recovering’ you, if you miss out on this you are missing out on potential gains!

Guys, everyday I will receive emails asking what to eat and do. This would be my ‘blanket’ answer to you all, and although some may be carbohydrate sensitive, for the most part 95% of you will get gains of this diet IF you train right, eat EVERY meal and use the right supplements! For sure, you can make ‘like for like’ alterations to suit your likes and dislikes.

I really do hope this helps guys, you know I am always open to hearing off you if it means I can help you! Now go shopping, get your food in, your supplements in and go and pull the gym down!

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