Ok, I am 5'8" and I started the program 20 days ago at ~230 lbs. I have been on the following diet pretty strictly since day one. The only exception to the diet is on Saturdays when we hike between 6-12 miles. I wear a calorie counter and burn between 3000 and 4500 calories during the 6 or so hours we are hiking. Those days I eat 2 6" BMT subs (no mayo) from subway for energy during the day as well as an extra power bar and a small TCBY yogurt when done.

This is Phase 1 diet (to my best approximation). When do I need to go to Phase 2 of the diet? When should I adjust the caloric intake lower? Basically, please take a look and see if I am on the right track. I know its better than my Carl's Jr. Diet I was on before heh.


Breakfast (Aprox. 8 am):
1x Whole Egg
3x Egg Whites
1x Six Star 35g Protein Shot
1 pack of GNC Mega Man Sport Vitamins

Snack 1 (Aprox. 11 am):
1 20g Protein Bar

Lunch (Aprox. 1:30 pm):
Chicken Salad (The one in the book for level 3)
or
Chef Salad (The one in the book for level 3)

Snack 2 (Aprox 5 pm on way home):
1 20g Protein Bar

Workout (Aprox. 5:30 - 6:00)
Six Star N.O. Fury Pre-Workout Drink (Pre)
Six Star Creatinex3 Recovery Drink (Post)

On resistance days:
1x Six Star 35g Protein Shot (Post)

Dinner (Aprox 8 pm):
1x 8oz grilled boneless/skinless chicken breast with vegetables (usually broccoli or green beans plain 2 cups)
or
1x 8oz grilled pork chop with vegetables (usually broccoli or green beans plain 2 cups)

Desert (Immediately after dinner):
2 cups seedless watermelon.




Thanks in advance

Ray

No comments?

I did change my second snack from a Bar to 1 oz mixed nuts.

What do your total calories and ratios look like?


At first glance I'd leave out the pork for a lean meat, and swap out the watermelon for another fruit like an apple or cherries.

paulh wrote:


Why not watermelon? (just asking)

watermelon is surprisingly very high in calories.

With the above, it is approximately 50:30:20 P:C:F.

I will swap out the watermelon for mixed berries. When should I move to phase 2 of the diet? Maybe you will know more after Saturday (I weigh and measure on Saturday for the 30 days ). I am so excited to see what changes there are. I know it will not be as dramatic as the 60 or 90, but after 30 days of real hard work, I cannot wait to see the real results.

Ray