Stage Two: Diet

Diet:

The Basics

The diet for the second phase of the workout doesn’t differ to much fromthe diet used during the first phase of our fitness model workout. The only real difference between the first phase of the workout and the second phase is that the second phase of the workout stresses eating AS MUCH AS YOU POSSIBLY CAN.

Yes, that sentence needed to be capitalized. If there’s any time that it’s ok to over indulge, it’s now. During the second phase of the workout the goal is to put on as much mass as possible and there’s no better way to do it than by giving your body all the nutrients it can use.

However, this doesn’t mean drive to McDonalds every day after work, instead it means eat as much “clean” meals as you can. These clean meals consist of things like tuna, chicken, beef, protein shakes, vegetables, fruit, and whole grain. Eating clean is important but if there’s anytime during this routine when it’s ok to eat that double cheese burger this is the time (just don’t over do it.)

In addition to this instead of trying to eat 1 gram of protein per pound of body weight aim like we id in phase one, aim for 1.5 grams of protein per pound of body weight every day. At first this may seem like a lot but when your getting in your protein shakes and spreading your meals out through the day it’s surprising how easy it is to consume 1.5 grams of protein per pound of body weight a day.

Sample Diet
Time Meal
Meal 1 7 am 1.5 Cups Oatmeal
4 Scrambled Eggs
1 Glass of Milk
Meal 2 9 am 1 Weight Gainer Shake
Meal 3 12 pm 6-8 Ounce Turkey
1.5 Cups Brown Rice
1.5 Cups Vegetable
Meal 4 (post workout) 3 pm 40 Gram Protein Shake
1 Banana
1 Gatorade
Meal 5 4 pm 1 Baked Potato
1/2 Pound Hamburger
1.5 Cups Vegetable
Meal 6 8 pm 3 Spoonfuls of Natural Peanut Butter
1 Glass of Milk

Move on to → Stage Two: Supplements