CUT DIET
Its basically a bodybuilding version of the Zone Diet
- 5-6 small meals per day
- never skip a meal
- eat good fat with every meal, especcially carb meals
- do not combine carb and protein alone. add a fat source ideally
- add fat to your meals
- keep body in an alkaline state
- when you cant add fat or veggies, add 2-5 grams of l-glutamine (lowers acidity)
- alkaline foods: asparagus, lettuce, onion, cauliflower, spinach, celery, cucumber, broccolli, grapefruit, lemon, tomato, almonds, sunflower, olive oil
- 2-3 liters of water a day
- 1-2 fruit servings a day
- 3-5 veggie servings (1 cup leafy or 1/2 cup non-leafy)
- select foods high in fiber like whole grains, otas and bran
- eat starchy (breads, pastas, cereal rice, earlier (before 3pm)
- eat fibrous vegies carbs after 3 pm
- protein/carbs produve 4 cal per gram
- good protien sources - lean meta, chicken breast, fresh fish, egg white, cheese, milk soy
- fats - fish, olive oil, almonds, peanut butter, nuts
- total calories not more than 30%
- low in cholestrol (300 mg per day MAX)
- use tomatoes, onions, pepers, garlic, to flavour instead of butter, creams or cheeses
- bake, bbq, broil, steam or roast over frying
- hungry? eat more green veggies
- you can eat unlimited green veggies during every meal
- lift weights 4-5 times per week
- cardio - 30 - 45 minutes low-intensity (130-150 bpm) 4-5 days per week
- strict version is a carb refill every three days. can use a cheat meal for lifestyle version
- In real world
- 1 meal = 1/2 chicken breast x 5 meals
- 2 pieces of fruit per day
- veggies in every meal - 1-2 cups
- starchy carbs in 1-3 meals
- Krav Maga 3x per week + 1-2 cardio days for 4-5 total
- 2200 calories in a day