Excellent plan for the highly motivated
Hey guys and gals, here is the first meal plan and routine I got from my coach. If you want to look up recipes to add some depth and flavor to your food you should check out paleo food sites, the whole meal plan is basically paleo without dairy. Good god does it ever work though, you'll see insane results in just a month if you stick to it well.
Cheat meals should either be a recomposition of your core macro nutrients (IE instead of potatoes, chicken and veggies you could have a cheese-less (or mozza if you're craving cheese real bad) pizza on wholegrain dough or a wrap) or for an addition to your meal plan something as simple as air-popped popcorn, maybe some plain chips or home made french fries. Condiments other than mustard, guacamole and salsa are no good. Only use Extra Virgin Olive Oil, Coconut oil or sesame oil for cooking. If possible to use in lieu of those simply fry foods in water. For sweetening coffee use baking Stevia and almond milk. If you're craving fast sugars and you don't feel like you need to stray from the meal plan for it or binge you can get great 72% dark chocolates from Costco, they are around the Holiday Chocolates by the cheese cooler. Feel free to smother them in peanut butter. Costco is where I do pretty much all my shopping.
Costco: Beef (fresh and ground), Chicken breast (frozen and skinless, comes in a red box), canned tuna (in water), Tostitos brand salsa, bananas, apples, whey protein (isolate only), tomato paste, chocolate, peanut butter, almonds, Lemon juice concentrate, eggs and egg whites, orange juice (in the coolers), frozen berries, brown rice, gluten free pasta
Superstore: Frozen mixed veggies, organic brown rice cakes (health foods section), oats, rye bread, whole wheat flour, assorted veggies as you want them
Sobeys: Stevia (Baking section)
To figure out the amount of food to eat per meal for yourself you will need an app called MyFitnessPal. Enter in all of the foods the meal plan has in it for a day (just pick generic stuff from the menu options, don't mess around with selecting brand name stuff, it just adds calories that aren't really there). Go to the part of the app that shows you the macro nutrient ratio in a pie chart. Take that ratio and use it with your daily required calorie level to figure out how much you need to eat of each food. The meal plan I gave you is set at about 3500 calories; you might need that number for your ratios.
http://scoobysworkshop.com/accurate-calorie-calculator/This guys website is great. Just worry about the calorie limit his app gives you, don't worry about his macro nutrient ratios. Eat off the plan. You can get a lot of awesome, healthy and natural tips on here. I respect this guy a lot; he focuses mainly on helping teens set realistic goals for themselves and on helping middle aged men get back their health. An excellent resource for anyone.
Again, the basic rules for the diet are as follows:
-No processed anything.
-No table sugar. If you need sugar get it from fruit or dark chocolate if possible
-Avoid booze, it doesn't help at all
-No dairy products aside from whey protein
-Eat gluten free or super low gluten only for all grain products
For the workouts you will also need to add in 2 new principles to how you lift the weight. The first is called the Mind-Muscle connection. Kai Greene is the pioneer of this technique; it consists of focusing very hard on only contracting the muscle you are trying to work for a lift. Sounds easy right? It isn't. It cuts your weights in half easily. The plus side is it saves you from injuries and it allows you to target muscles much more specifically, allowing you to target weak points, grow accessory muscles to help you recover from any injuries you might already have and in general have a much more productive workout. The next principle is called Peak Contraction Principle. It is very simple. If you are doing an exercise like a hammer curl you simply squeeze your bicep as hard as you can for two seconds at the apex of the range of motion and lower the weight over at least two seconds. This video explains the Mind-Muscle Connection a bit, I had a hard time finding a better one for you.
http://www.youtube.com/watch?v=s4uzLH634OsRemember, with this style of training it does not matter what weight you can move. That is the very last thing you worry about. What is much much more important is the quality of the lift, your ability to isolate and contract specific muscles at will. It is definitely a skill and it takes some time to figure out.