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The
Get Blitzed Diet
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During
this BULKING PHASE, you will try
to consume 22 calories per pound
of body weight per day. To do this,
simply multiply 22 times your body
weight. That's it! The recommended
diet to follow is approximately
4500 calories. In order for it
to work for your specific calorie
needs, you will only have to make
minor adjustments by shaving off
or adding on, in equal proportion,
the recommended portions of foods
to hit this calorie total. You
should be eating approximately
50% high quality carbs, 30% Protein,
and 20% Fats. Pre-planning your
meals is probably one of the most
important aspects of actually being
able to accomplish your dieting
consistency. When you are sitting
around watching TV at night, simply
microwave your potatoes, boil some
pasta and grill some steaks and
chicken breasts. Store your food
in plastic containers for easy
access to be eaten for the next
couple of days. Plan out your meals
in advance and you are sure to
stay on track.
BULKING
PHASE DIET
When to utilize:
Weeks 1-8 of GET
BLITZED training
routine
This phase of dieting
is to coincide with
the BULKING PHASE
of the training routine.
So for the first
8 weeks of training,
you will
eat the following diet recommendations. You may substitute any of
the following macronutrient sources (fats, proteins, carbs) in our
plan below with that of other types in our grocery list found in
Table 3a. The example diet below is based on a 4500-calorie diet
requirement. To adjust to your specific calorie requirements, simply
adjust the quantities of each of the foods below to fit your specific
calorie goal. As mentioned earlier, your calorie goal can be obtained
by multiplying your lean body weight by 22. So, if your "LEAN" body
weight is 200, you multiply 200 X 22 = 4400 calories. If this was
the case, you would be pretty close to your target without much change
to the diet below.
Note: This recommended calorie count is
a starting point. If you are noticing more fat while on this
diet, slightly reduce the calories and increase your cardio
time. If you aren’t gaining enough muscle, but aren’t
getting fat, slightly increase your calories and reduce your
cardio time. Use this same technique during the CUTTING PHASE
of your diet plan to follow. |
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