MY FULL DAY OF EATING TO GET LEAN IN 2019! Full DIET TO GET SHREDDED

Описание: HEY GUYS

So this me basically running through my entire diet for getting LEAN in 2019. This is a full day of eating which is designed to get shredded


Full Diet is listed below!


Meal 1:
140g Egg Whites
153g (cooked weight) Lean 4-5% fat content Steak Mince.
Green Veg (no limit) Spinach, Lettuce, Corgeutte, Green Beans, Cucumber, Broccoli
Omega fatty acids – 10ml Nordic Fish Oil, 4 capsules of Solgar Super concentrated Starflower oil.
Carbs: 0g Protein: 57g Fat: 21g


Meal 2:
200g (cooked weight) Turkey Breast or Chicken Breast or 99% Lean Beef Mince or Cod or Tuna in brine in same amount.
Green Veg (no limit) Spinach, Lettuce, Corgeutte, Green Beans, Cucumber, Broccoli
Carbs: 0g Protein: 49g Fat: 3g


Meal 3:
240g (cooked weight) Lean 4-5% fat content Steak Mince.
Green Veg (no limit) Spinach, Lettuce, Corgeutte, Green Beans, Cucumber, Broccoli
Carbs: 2g Protein: 50g Fat: 12g

Meal 4:
200g (cooked weight) Turkey Breast or Chicken Breast or 99% Lean Beef Mince or Cod or Tuna in brine in same amount.
1 Tortilla Wrap or 2 Slices Wholegrain Toast or 50g (uncooked) Basmati Rice
Green Veg (no limit) Spinach, Lettuce, Corgeutte, Green Beans, Cucumber, Broccoli
Carbs: 35g Protein: 49g Fat: 3g




Preworkout – To be eaten 90 minutes before workout:
100g (Uncooked weight) Ground Rice
53g Whey Protein Isolate.
70g Blueberries
10g 85-90% Dark Chocolate (Lindt brand is the only brand minimally processed / Not Dutch processed)
Carbs: 90g Protein: 51g Fat: 7g



Intra Workout – Start drinking 10 minutes before training and all the way through:
35g PeptoPro + 20g Essential Amino Acids
45g Highly Branched Cyclic Dextrin fast acting carbohydrate to supply energy directly whilst working out and ensure adequate recovery post workout.
5g Creatine Monohydrate.
Make up in 2 litre of water and sip until end of workout.

Beneficial Additions (depending on cost; can be purchased from MyProtein / BulkPowders / Gonutrtition):
20g Glutamine - aid digestion.
8-10g Citrulline Maleate increase blood flow
3g Beta Alanine - increase blood flow.
5g Glycerol Monosterate -increase blood volume for better pump.
3g Taurine cellular hydration.
2g Trimethylglcyine -cellular hydration and DNA repair.
2g Electrolyte blend - cellular hydration.
2g Glucosamine Sulphate Powder - Aid joint health.
2g MSM Powder - Aid joint health.
Carbs: 45g Protein: 55g Fat: 0g




Post Workout – 60 minutes after training:
200g (cooked weight) Turkey Breast or Chicken Breast or 99% Lean Beef Mince or Cod or Tuna in brine in same amount.
50g (uncooked weight) Basmati Rice or 175g White Potato.
70g Low Fat Cereal (less than 2g Fat per 100g - Coco pops, Rice krispies, Golden Grahams, Frosties, Cheerios etc.)
200ml Unsweetened Almond Milk
Carbs: 81g Protein: 49g Fat: 8g



Meal 6 – 90 minutes before Bedtime:
60g Whey Protein Isolate.
20g 85-90% Dark Chocolate (Lindt brand is the only brand minimally processed / Not Dutch processed)
Omega fatty acids – 10ml Nordic Fish Oil, 4 capsules of Solgar Super concentrated Starflower oil.
Carbs: 4g Protein: 51g Fat: 22g


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CJ