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MMR Fitness Diet Program
by mystery_meat & ronb, Admins at www.SculptedByIron.com
For more information about MMR Fitness click on the above banner.
Sample Diet Program (This is a program created for ONE specific customer. No two programs are the same, and that’s our guarantee!)
This diet program was created for an MMRFitness.com client identified as a good candidate for a balanced (carbohydrate/protein) low fat diet. Also, please note that each MMRFitness client is provided unlimited support during the first 90 days after they are given their program. Adjustments can be made in order to further enhance our client’s results.
As part of this diet program, you will eat 5-7 times per day, with no more than 3-3.5 hours between meals. Here are the details:
- On each meal, you will consume one portion of low GI (see next page) and one portion of protein. On three of your meals, you will also add one portion of the vegetables of your choice. If you decide to have breaded meat at any meal, remember not to add any additional carbohydrates. Here are a few sample menus:
1) Breakfast
Oatmeal with 1 or 2 scoops of vanilla whey protein.
2) Lunch
BBQ Steak, Pasta with light red sauce & Veggies of your choice.
3) Dinner
Tuna Salad with light mayonnaise.
Note that calories are not being counted. You will pay more attention to portions. A portion of food is either the size of your clenched fist, or the size of the palm of your hand. For meats, one steak or one chicken breast will basically be one portion. For ease, you can consider your serving size of rice, mashed potatoes, and products like such as ~1/3 of a cup.
- Within 15 minutes post-workout, you will consume a shake consisting of ~50-60g of Whey, and ~40-50g of Hi GI Carbohydrates (maltodextrim or dextrose). You will also drink ~5ccs of apple cider vinegar right before this shake. Please note that any vinegar would do; but apple cider is less acid than white vinegar.
- On cardiovascular training days, you will consume a whey protein shake about .5 hours before working out. Make the shake to be ~7oz in size, and with ~25g of whey protein in it.
- Drink at least 10 tall glasses of water per day. Your urine should be of a clear color. If it is not, then add more water to your daily diet. Add one glass of water per each diet soda or cup of coffee you take.
- Right before bedtime, drink one shake consisting of two scoops of casseinate protein and water. If casseinate is not available, use whey or milk protein, and add two tablespoons of peanut butter. It would be also a good idea to add one tablespoon of flaxseed oil to this shake.
- You must select one day to be your cheat day. On this day, you WILL eat anything you want. I get from your profiling form that you like fried foods, so this is the day to eat them.
- Try to keep your last meal of the day low in carbohydrates.
- If eating on a fast food, try the following:
Subway: Chicken breast sandwich, no chips, and water.
Wendy’s: Grilled chicken sandwich, no fries, diet soda or water.
Burger King: Chicken Wopper, no mayonnaise or fries. Diet soda or water.
McDonalds: McSalad Shakers.
Glycemic Index (GI) of common foods
- Extremely high GI (greater than 100%) rice cakes, corn flakes, instant rice, french bread, simple sugars maltose and glucose.
- Very high GI (100%) white bread.
- High GI (80%-100%) whole wheat bread, rolled oats, white and brown rice, carrots, corn, bananas, raisins, apricots, mango, corn chips, and low-fat ice cream.
- Moderate GI (50%-80%) pasta, pumpernickel bread, all bran cereal, oranges, baked beans, *candy bars, *potato chips, plus simple sugars lactose and sucrose.
- Low GI (30%-50%) oatmeal, rye bread, barley, apples, pears, grapes, peaches, lentils and most dairy products.
- Very Low GI (less than 30%) cherries, plums, grapefruit, soy beans plus simple sugar fructose.
For more information on www.MMRFitness.com you can visit their web site or contact them directly via email.
Ceaser (mystery_meat)
mm@mmrfitness.com
Ron (ronb)
r@mmrfitness.com
* Article by mystery_meat & ronb, Admins at www.SculptedByIron.com
* Back to Issue #6 Frontpage
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