So after a 9 month hiatus from the gym, and a diet consisting of mcdonalds quarter pounders and tim hortons donuts, my body weight skyrocketed to roughly 30% body fat. The reason for all this was due to working full time, going to school full time, and basically running off 3 hours of sleep a day. Didn't leave much time for cooking and eating properly. Or the gym. I was disgusted with myself and decided it was time to get back in shape for summer.
Now, the diet I chose to run is called Ketosis. Basically the idea is to eliminate all direct carb sources from your diet, and only ingesting 30g(or less) of trace carbs per day. The result is the body snaps in a "ketosis" state which forces the body to convert fat into fuel and produces rapid weightloss. Exactly what I needed. I hired a professional trainer for this, to aid me incase my weightloss stalled out, which it did once. And he provided the proper nutrition adjustment so weightloss could continue, and it did. I'm sitting at roughly 13% bodyfat right now. Most people would be content with that, but since I'm a mental case, I'm never satisfied, so I'm shooting for 7-8% body fat. Anyway here is the diet plan I ran.
This is the Dave P template. Now like i said this was just a template to get started. I did tweak the diet. For example Meal 3, I threw in a salad with olive oil instead if the nuts. And I kept my fats higher per meal for extra energy. Also for meal 1 sometimes I would have 6 strips of bacon and 1 cup of whites. The idea is to keep the pro/fat ratio close and you'll be fine. Somewhere in the area of 50g pro/ 20 -30g fat. I actually kept my fats almost on par with the protein.
(for a 200lbs man)
Meal #1: 5 whole eggs (Omega-3), 4 egg-whites (can be liquid egg-whites).
Meal #2: Shake: 50g Whey Protein with 1 ½ tablespoon of All Natural Peanut Butter (no sugar).
Meal #3: Lean protein meal: 8oz Chicken with ½ cup cashew nuts (or almonds, walnuts).
Meal #4: Shake: same as meal #2.
Meal #5: Fatty protein meal: 8oz Salmon, Swordfish, or Red Meat with a green salad (no tomatoes, carrots, or red peppers) with 1 tablespoon of Olive Oil or Macadamia Nut Oil and Vinegar.
Meal #6: Same as meal #2 and #4, or 4 whole (Omega-3) eggs and 4 extra egg-whites.
Cheat meal. You get one per week. Mine would be on saturdays and I give myself a 2 hour window to eat as much garbage as I can. Usually consuming between 300-400 grams of carb in one sitting. You want to keep this high carb/low fat. The idea is to replenish glycogen stores and keep you sane as well. I typical meal for me would look like this: 9 pancakes with syrup, 2-3 cans of coke, and 2 cups of ice cream.
Weight training: Heavy weight, low reps. Keep it short. I'm only doing 6 working sets after my warm ups. One body part a day.
Cardio: start at 20min a day, keeping your heart rate between 120-130bpm. Basically a brisk walk. If weight stalls, increase 10min. I'm up to 1 1/2 hours a day and will eventually be doing 2 hours a day.
Here are some pics of me @ 13% body fat to show the diet does work if you stick to it. I have run other diet before(low carb, CKD, carb cycling) but this has been my favorite by far. My sleep quality increace to. like I said earlier I'm not done yet until I'm down to 8%.
Disregard the broken clavicle bone lol. Didn't heal straight.