Dieta Cud:P

co myslicie o tej diecie???
Meal 1
High Medium Low

1 Cup dry oatmeal
with milk skim! 3/4 Cup dry oatmeal ½ Cup dry Oatmeal
4 egg whites 1 Yolk 4 Egg Whites 1 Yolk 4 Egg Whites 1 Yolk



Meal 2
High Medium Low

¾ Cup cooked brown rice ½ Cup cooked brown rice ¼ Cup cooked brown rice
1 Medium Chicken Breast 1 Medium Chicken Breast 1 Medium Chicken Breast
1 cup Mixed Salad 1 cup Mixed Salad 1 cup Mixed Salad
1 tbsp flax seed oil 1 tbsp flax seed oil 1 tbsp flax seed oil

Meal 3
High Medium Low

1 Medium Potato/yam 3/4 Medium Potato/yam 1/2 Medium Potato/yam
½ Cup E.L.G.B ¾ Cup E.L.G.B ¾ Cup E.L.G.B
*E.L.G.B.=extra lean ground beef

Meal 4
High Medium Low

1 Large Fruit 1 Large Fruit 1 Large Fruit
2 Small Chicken Breasts 1 ½ Small potatos/yams 1 Small potato/yam
2 Small potatoes/yams 2 Small Chicken Breasts 2 Small Chicken Breasts



Meal 5
High Medium Low
½ Cup E.L.G.B ¾ Cup E.L.G.B ¾ Cup E.L.G.B
1 cup of broccoli 1 cup of broccoli 1 cup of broccoli

Meal 6
High Medium Low
1 serving fresh fish fatty 1 serving fresh fish fatty 1 serving fresh fish fatty
Bowl of Salad/broccoli Bowl of Salad/broccoli Bowl of Salad/broccoli


• Drink at least 3L+ water a day
• Think about taking a multivitamin/multimineral
• Sleep as much as you can and take naps if necessary
• Keep salt and sugar to a minimum
• You can alternate protein sources per r (i.e 5 egg whites, lean cuts of meat corresponding measurement)
• I.E. fatty Fish= Salmon. If you don’t have fatty fish then have 1 more tbsp flax seed oil for that meal.
• Alternate sources for breakfast carbs=bran cereals corresponding measurement
• Have a cheat day 1x a week
• If you want to replace after gym fruit with dextrose take 30 grams
• Last Meal 2 Hours Before Bed---Separate Meals 2-2 ½ Hours Apart
• Eat Meal 30 Minutes After Gym
• NO drinking, smoking, snacking, no beverages except skim milk with breakfast, dinner and water
• Workouts at least 3 times a week cardio (30-40 minutes) best before breakfast
• Split gym days into 5 days
• High, Medium, Low corresponds to the amount of carbs that you want to intake, respectively.

Have a protein shake (20 grams protein) after workout

a po polsku to już nie mogłes napisać ? :D

hehe sorki, jest tam pare glupich nazw wiec zaraz dam mniej wiecej co znacza.

> 4 egg whites 1 Yolk- what YOLK means ---> 4 bialka, 1 zultko z jajka
> tbsp flax seed oil-TBSP -----> to jest specialny olej ktory bedziesz
musial sobie kupic w "health store"
> 3/4 Medium Potato/yam-YAM ---> 3/4 sredniego "yam" ziemiaka --> to sa takie czerwone ziemiaki
> ¾ Cup E.L.G.B ----> 3/4 kupku z "Extra Lean Ground Beef" to jest to samo mieso z ktorego sie robi klopsy,

flax seed, to olej lniany po prostu...