HtK's Diet

[hailtotheking]

This diet is about 4000 kcals. Adapted from a Building Diet in Susan Kleiners 'Power Eating' Book

BREAKFAST
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- 1 Bagel (Wholegrain when i can get it) with 2x Lauching Cow Light cheese triangles + 1 tbsp pure fruit spread

- 1/2 cup 1% cottage cheese + 18 almonds + 2 tbsp raisins

- 1 cup orange juice + 5 LEW

- 1 litre water

SNACK
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- 1 pot of non-fat friut yoghurt
- 2 protein pancakes
- 1 litre water

LUNCH
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- 1 Cup wholegrain rice
- 2 Cups of mix leaf salad
- 85-90g skinless + boneless chicken or turkey breast
- 1 tbs olive oil
- 1 small banana
- 1 litre water

PRE-WORKOUT (2-3 hours before workout)
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- 2 slices bread + 1 tbsp honey + 4tsp peanut butter (Whole Earth variety)
- 1 litre water

DURING WORKOUT
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- 1 litre water + 1/2 large scoop dextrose

POST WORKOUT
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Kleiners muscle building Formula II:

- 1 cup frozen mix berries
- 1 cup non-fat fruit yoghurt
- 2 scoops whey (original formula only had 1 scoop)
- 1 tbsp honey
- 1 cup skim milk
- 1 cup orange juice

Blend together

DINNER
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- 2 cups wholewheat pasta + 1 cup low fat tomato + herb pasta sauce
- 1 small baked sweet potato
- Choice of:
- 85g extra lean beef mince / 1.5 cups tofu / 100g salmon / omlette with 2 egg whites + 1 whole egg
- cooked in non-stick pan with 1 pump of spray olive oil
- 1/2 cup of pineaple chunks (in own juices)
- 1 litre of water

BEFORE BED
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- 5 LEW

[James Copping]

LEW?

It looks good to me, I wouldn't eat bagels tho, even wholemeal ones are very porocessed and high GI. I'd have toast.

[hailtotheking]

SUPPLEMENT USAGE:

Morning:

- 1 NOW VitMin 100
- 3 MP Fish Oils
- 1 NOW High Strength Glucosamine + Chondroitin
- 1 NOW Gr8Dophilus

Lunch:

- 1g Vitc + bioflavnoids
- 1 MP Fish Oil
- 1 Cod Liver Oil
- 1 High strength Garlic
- 1 NOW High Strength Glucosamine + Chondroitin

Pre-Workout + Post workout:

- 5g of each: glutamine, cee, bcaa

Evening:

- 1g Vitc + bioflavnoids
- 3MP Fish Oil
- 1 NOW High Strength Glucosamine + Chondroitin
- 1 NOW Gr8Dophilus

[hailtotheking]

LEW = MP Liquid Egg Whites.

Yeah, did think about replacing the bagel with a wholemeal role instead.

[James Copping]

Is that Vit C time release? More thn 500mg at once has no extra effect.

[hailtotheking]

Other supps i am using as protectorants whilst running the PH cycle:

- NOW Red Yeast Rice with CoQ10 (3 / day)
- BN R-ALA (3 / day)
- primaforce ProLiver (3 / day)
- H+B 175mg Milk Thistle (3 / day)
- H+B Saw Palmetto Complex (3 / day)
- H+B Hawthorn Berries 9 (3 / day)
- MP Taurine (12g / day spread over 3 doses)

[hailtotheking]

Quote

Is that Vit C time release? More thn 500mg at once has no extra effect.

No, just normal. They were on offer dirt cheap, so i thought i'd get the 1g - they were cheaper than the 500mg!

[James Copping]

split them in half and take 4 doses.

[finlee]

Quote

POST WORKOUT
---------------
Kleiners muscle building Formula II:

- 1 cup frozen mix berries
- 1 cup non-fat fruit yoghurt
- 2 scoops whey (original formula only had 1 scoop)
- 1 tbsp honey
- 1 cup skim milk
- 1 cup orange juice

Blend together

That looks quite tasty, apart from the orange juice. Might try that one.

Looks like you've got everything in place, best of luck mate.

[hailtotheking]

Quote

That looks quite tasty, apart from the orange juice. Might try that one.

Looks like you've got everything in place, best of luck mate.

You can't taste the orange juice at all, because the berries and honey completely mask it. It just adds a bit of vit c and more carbs for recovery. It tastes so good, it is actually my fave 'meal' of the day! You can make it the night before, freeze it in a large sealable tumbler, take it out of the freezer in the morning and stick it in the fridge at work, and by the time you have finished your evening workout, it has just about defrosted and is nice and chilled.