E-zine #13: Bigger and Leaner for Summer, Pt 2

As promised from our last issue, this latest e-zine will cover the diet that I'm using this summer. I don't have any contests planned at this point, but there should be a few photo shoots coming up, so there's certainly no lack of motivation. Besides, it's summer so that's often enough motivation anyway.

As I previously mentioned, last year I probably went a bit too low with my calories. Therefore, I've tried a different approach this year, and the results thus far lead me to believe that the changes are good. Rather than periodically bringing my calories down, I've decided to find a comfortable caloric intake and stick with it. From that point, all the adjustments I've made, and will continue to make, will be in my activity and intensity levels.
I've also gone back to my version of zig-zagging my calories. The 'real' method is a bit more complex and involves average calories over a weekly period, and adjusting your intake on a daily basis based on that average. While that probably works very well, it starts to become technical, therefore making it feel like a chore.

Rather than being concerned with daily changes, I prefer to have two to three days per week where I increase my calories, generally Wednesdays and Sundays with the occasional Saturday. I usually do it based on feel, and what the mirror tells me, but I still do it even when I feel and look okay. It gives me something to look forward to and almost always makes me look and/or feel better for a couple days. On the Wednesday I only increase my calories with the same foods I normally eat. On the Sunday I'll allow myself something a bit different, but never too ridiculous. I still stay away from pizza and burgers. I also make it a point to keep the higher calorie meals early in the day. Going out for breakfast on Sundays is always something nice to look forward to.

This is the diet that's become my daily ritual for the time being. I get into a habit of sticking with the same foods everyday, but I encourage most people to use variety, as long as the nutritional value is about the same. I don't mind the monotony, but most people can get bored and quit because of it, so feel free to experiment with other 'clean' foods. You'll notice that I've dropped the pre-training meal (Muscle Meals) in favor of GH Stak for now.

Regular Calorie Day (Mon, Tues, Thurs, Fri, Sat)

5:30 a.m.
AnaVol-R, 1 serving

Meal 1, 6:30 a.m.
8 egg whites, 1 whole egg, scrambled
Hot cereal (creamy brown rice), 1 serving
Honey, 1 tsp.
Peanut butter, 1 tbsp.
Supplements: Omega Stak, 4; ECA fat-burner, 1

Meal 2, 9:30 a.m.
GH Stak, 3; ECA fat-burner, 1

Meal 3, 11 a.m.
Postworkout shake
Met Max, 2 scoops
Metabolol, 2 scoops
L-Arginine, 4 capsules

Meal 4, 1 p.m.
Chicken breast, 6 oz.
Brown rice, 1/2 cup
Brocolli, 1/4 cup
Supplements: Omega Stak, 4; Pro-Fusion, 1/2 scoop

Meal 5, 3 p.m.
Chicken breast, 6 oz.
Brown rice, 1/2 cup
Brocolli, 1/4 cup
Supplements: Omega Stak, 4; ECA fat-burner, 1; Pro-Fusion, 1/2 scoop

Meal 6, 5:00 p.m.
Muscle Meals, 1 packet
Pro-Fusion, 1/2 scoop

Meal 7, 7 p.m.
8 egg whites, 1 whole egg, scrambled
Hot cereal (creamy rice), 1 serving
Honey, 1 tsp.
Peanut butter, 1 tbsp.
Supplements: Antioxidant, 2; Omega Stak, 4; Psyllium husk powder

Calories: 2,874
Protein: 334 grams (48 percent)
Fat: 70 grams (22 percent)
Carbs: 217 grams (30 percent)

Higher Calorie Day (Wednesday)

5:30 a.m.
AnaVol-R, 1 serving

Meal 1, 6:30 a.m.
8 egg whites, 1 whole egg, scrambled
Hot cereal (creamy brown rice), 2 servings*

Honey, 1 1/2 tsp.
Peanut butter, 1 tbsp.
Supplements: Omega Stak, 4; ECA fat-burner, 1

Meal 2, 9:30 a.m.
GH Stak, 3; ECA fat-burner, 1

Meal 3, 11 a.m.
Postworkout shake
Met Max, 2 scoops
Metabolol, 2 1/2 scoops*
L-arginine, 4 capsules

Meal 4, 1 p.m.
Chicken breast, 6 oz.
Brown rice, 1 cup*
Brocolli, 1/4 cup
Supplements: Omega Stak, 4; Pro-Fusion, 1/2 scoop

Meal 5, 3 p.m.
Chicken breast, 6 oz.
Brown rice, 1 cup*
Brocolli, 1/4 cup
Supplements: Omega Stak, 4; ECA fat-burner, 1; Pro-Fusion, 1/2 scoop

Meal 6, 5:00 p.m.
Muscle Meals, 1 packet
Pro-Fusion, 1 scoop*

Meal 7, 7 p.m.
8 egg whites, 1 whole egg, scrambled
Hot cereal (creamy rice), 1 1/2 serving*
Honey, 1 tsp.
Peanut butter, 1 tbsp.
Supplements: Antioxidant, 2; Omega Stak, 4; Psyllium husk powder

Calories: 3,328
Protein: 372 grams (45 percent)
Fat: 76 grams (20 percent)
Carbs: 289 grams (35 percent)
*Indicates calorie increase.

You can see that, on the higher calorie days, it's mostly a carb-based increase. This is pretty much always my Wednesday meal plan. As I stated earlier, Sunday is a bit different, and I allow myself to have foods that I don't normally eat, but I still keep it pretty clean for the most part. I don't count calories, however, since my meals aren't prepared at home. I almost always revert back to my usual Meal 6 and 7 for the last two meals of the day though. I also continue to use Muscle Meals as my MRP between real meals unless I happen to have some good bars on hand, in which case I'll eat one of those.

So far, I'm very pleased with the results. I'm getting noticeably leaner, my strength is still going up, or staying the same on some exercises, and I haven't had any loss of energy. I also haven't had my usual cravings, and seeing pizza ads on T.V. hasn't bothered me at all yet.

To follow the ITRC training program in 'Train, Eat, Grow', grab the latest issue of IRONMAN. For more on POF training go to www.ironmanmagazine.com

This special report was submitted by Jonathan Lawson
From the IRONMAN Training & Research Team
www.ironmanmagazine.com

The ITRC Training Newsletter is not intended as training advice for everyone. You must consult your physician before beginning any diet or training program. You may forward this email to as many friends as you want, but do not photocopy or reprint this report in any format without the written permission of the copyright holder.

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