This diet is a good approach to keeping energy levels high for athletic performance and with a little manipulation of calories can be used to steadily gain muscle or lose fat at a steady pace without wild fluctuations of energy levels.
GOALS: Increase Athletic Performance
FOODS NEEDED: Oatmeal/porridge, Brown Rice, Protein Powders, Mixed Nuts, Lean Sources of Low Fat Meat (Lean Steaks, Beef, Chicken, Salmon), Canned Tuna, Canned Salmon, Low Fat Cottage Cheese/Yogurt, Flax Oil/Linseed Oil/ Cod Liver Oil, Multivitamins.
CALORIES: Around maintenance calories, if weight moves up or down unacceptably then adjust caloric intake accordingly.
CARBS 40%
PROTEIN 50%
FAT 10%
EXAMPLE DIET:
Meal 1) multivitamin, oatmeal/porridge with two tablespoons protein powder mixed in or egg whites
Meal 2) cottage cheese or yogurt with one piece of fruit (banana or apple etc)
Meal 3) 1 cup of brown rice with 1 piece of chicken breast (season with small amounts of a sauce for taste)
Meal 4) cottage cheese with fruit
Meal 5) 4oz lean beef with vegetables
Meal 6)protein shake with flax/liver oil
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