My Prep Phase Nutrition Plan

[lloyd2012]

How does this look? I tried to base it on all the guidelines in the book, does this look ok?thanksNon Training Day * Upon Waking * Coffee * Whipping Cream * Whey Isolate (10g protein) * Multivitamin, Magnesium and Vitamin B Complex * 2 x Fish Oils * 5g creatine * Lunch * Chicken Breast * Lettuce (2-3 cups) * Olive Oil (2 tbsp) * Vinegar to taste * Veggies (e.g tomatoes, cucumber, olives, onion) * 2 x Fish Oils * 5g creatine * Snack * Whey Isolate (20g protein) * Hard Boiled Eggs x 2 * Almonds (1/4 cup) * 2 x Fish Oils * 5g creatine * Dinner * Steak (or other protein source substitute) * Asparagus (1-2 cups or other veggie) * Butter (2 tbsp) * 2 x Fish Oils * 5g creatine * Before Bed * Cottage Cheese (1-2 cups)Training Day * Upon Waking * Coffee * Whipping Cream * Whey Isolate (10g protein) * Multivitamin, Magnesium and Vitamin B Complex * 2 x Fish Oils * 5g creatine * Meal 1 * Coffee * Hard Boiled Eggs x 3 * Breakfast Meat (8 oz, e.g Ham / Sausage / Bacon) * Cottage Cheese (1/2 cup) * 1 Medium Tomato Sliced * 2 x Fish Oils * 5g creatine * Snack * Whey Isolate (20g protein) * Almonds (1/2 cup) * Pre-Training (30 mins before) * Coffee * Whey Isolate (10g protein) * Whipping Cream * 5g creatine * During Training * Whey Isolate (10g protein) * Casein Hydrolyzed (20 g) * Leucine (5 grams) * Post Training (20 mins after) * Coffee * Whey Isolate (30g) * Casein (20g) * Whey Hydrolyzed (25g) * 5g Leucine * 5g creatine * 2 x Vitamin C * Lunch * Chicken Breast * Lettuce (2-3 cups) * Olive Oil (2 tbsp) * Vinegar to taste * Veggies (e.g tomatoes, cucumber, olives, onion) * 2 x Fish Oils * 5g creatine * Snack * Whey Isolate (20g protein) * Hard Boiled Eggs x 2 * Almonds (1/4 cup) * Dinner * Hamburger Meat * Broccoli (2 cups) * 2 slices low carb cheese * 2 x Fish Oils * 5g creatine * Before Bed * Cottage Cheese (1-2 cups) * Almond Butter

[Fairy]

Are you doing CNS/CBL SA/CBL DB?Eggs & whey spike insulin so you need to be careful with them

[lloyd2012]

Hi,I'm going to be doing CBL DB, I took the eggs from the books meal plan, I remember reading that as long as you had fat with them i.e. nuts then should be ok?thanks

[Richard Schmitt]

Hi,I'm going to be doing CBL DB, I took the eggs from the books meal plan, I remember reading that as long as you had fat with them i.e. nuts then should be ok?thanks

That'll be fine. I wouldn't use whey but that's me. Nuts are fine but don't make them a complete staple for a fat source.

[pshannon]

Lunch need to change to fatty cuts of meat. Snack is to much whey isolate is will spike insulin. Your really close to the 30g mark, and its been proven that the close to 0 with the carbs the better. Simplify

[tzanghi]

Lunch need to change to fatty cuts of meat. Snack is to much whey isolate is will spike insulin. Your really close to the 30g mark, and its been proven that the close to 0 with the carbs the better. Simplify

+1 especially on "Simplify".  It's really simple, just fat meats and saturated oils.  I personally try to limit vegetable oils to a total of ~10g of total fat per day.  Dairy protein spikes insulin, but animal proteins do not in the presence of fat.Sub in thighs for breast and get more grass-fed beef in there.  Sub in coconut oil for olive oil.  Just from looking at your plan, you seem to have some standard diet schemas.  Don't worry because everyone does when transitioning over.  Vegetable oils really aren't as good for you as people say, and animal/saturated fats/oils are not as bad as people say.  There's some research floating on these boards if you need some convincing(I definitely did at first).Hope this helps!

[lloyd2012]

Thanks for the tips guys, so if I remove the whey isolate from the snacks and just keep it for my am shake and workout shakes? Then add in more fatty meat instead, Definately think I'm not having enough fats at the momentDay 5 today and another 5 days seems a long time, btw I'm starting to look real skinny, I'm sure most of its water but my muscles are looking smaller too. How much should I be training over this time, I'm not training as much as I usually wouldThanksLloyd

[Richard Schmitt]

Thanks for the tips guys, so if I remove the whey isolate from the snacks and just keep it for my am shake and workout shakes? Then add in more fatty meat instead, Definately think I'm not having enough fats at the momentDay 5 today and another 5 days seems a long time, btw I'm starting to look real skinny, I'm sure most of its water but my muscles are looking smaller too. How much should I be training over this time, I'm not training as much as I usually wouldThanksLloyd

Ah no whey in the morning too. If goal is fat loss just keep it PWO, and before bed. The reason why I say before bed because it's easier to be able to have that 12 hour fast till the next morning. I've been doing it for a week and I've noticed a difference.

[Brandon D Christ]

@ lloyd2012Your diet is good.  If you want to improve it further though I would upgrade your food choices (more animals, less plants).  Just make sure you are under 30g of carbs.Ditch the whey isolate in the snack though.  This could be problematic.  You can replace with a whole food protein source, but you look like you are getting plenty of protein, so I personally would just eat the almonds.

[lloyd2012]

thanks for the feedback guys, very helpful.

[Caino]

that just looks like a really healthy diet plan i dont see how it can be a prep phase lol

[Author]

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